Ketogenic and Ketosis: Cracking the Code to Your Holistic Health

Written By: Vivian Benjamin

Presently, there are several different types of diets swirling around the world with their health benefits. Many of you may have tried these diets such as Intermittent Fasting, the Paleo diet and many more.



Although healthcare professionals have been advising against practising certain types of diets people do tend to practise them as they think it’s working for their body and the environment. Some people may even modify the original diet into what works for them the best and call it a different type of diet. You may be surprised that your mind or brain is actually able to perceive what you think is right regardless of any facts or evidence. 



The famous Mediterranean Diet is one of the healthy types of diet you can practice to nurture your cardiovascular system as it tends to reduce the risk of cardiovascular disease. Another famous diet that has been buzzing around the medical and nutrition industry is the ketogenic diet.



In this article, I’m going to talk about the popular Ketogenic diet, the advantages and disadvantages of the Ketogenic diet, how ketosis occurs in your body and why a balanced meal is the key to ultimate holistic health and well-being. 

Ketogenic Diet
So, what is the ketogenic diet all about? The ketogenic diet was created to treat epilepsy in the 1920s. This diet was experimented on inpatients who had been diagnosed with seizures.



It was found that the ketogenic diet decreased the intensity and frequency of epilepsy in patients.  As a result, the ketogenic diet was used as a therapeutic treatment to treat epilepsy for nearly 10 years. However, after the creation of anti-seizure drugs this dietary approach began to decline.

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Nevertheless, in the 1970s it was popularized again as deeper studies were done on this type of diet, and the findings conclude that it is beneficial for weight loss. Presently, the ketogenic diet has been used widely around the world as a weight loss dietary approach.



Let’s break down the macronutrients in this dietary technique.

Ketogenic Diet

• Very low carbohydrate intake (5-10%)
• High fat intake (65-75%)
• Moderate protein intake (20-30%)

As you can see this dietary technique severely limits carbohydrate intake every day while increasing the fat intake. This diet is designed to create a metabolic state called “ketosis”, where the primary source of energy has been changed from glucose to ketone.



Carbohydrate is the main source of energy production needed for your body. However, when you severely limit carbohydrates in your daily diet insulin secretion decreases and your body goes into a catabolic state. During this state, 2 metabolic reactions take place in your body – gluconeogenesis and ketogenesis.



Gluconeogenesis is a process where the body produces glucose from non-carbohydrate sources. On the other hand, ketogenesis produces ketone bodies from the breakdown of fatty acids. These ketone bodies serve as an alternative energy source for bodily functions. 




Advantages and Disadvantages of Ketogenic Diet
Now, that you know what Ketogenic diet is, I’m going dive deeper into the advantages and disadvantages of this dietary approach.

Advantages
1. Weight loss
As the ketogenic diet is all about consuming high fat intake and a reduced carbohydrate intake it also revolves around burning the fat during energy expenditure. Therefore, weight loss can be achieved by burning fat in the body.



2. Therapeutic treatment for epilepsy
The ketogenic diet was used as a therapeutic treatment to treat seizures according to a study done in the 1920s. Recent studies continue to promote the use of the ketogenic diet as a therapeutic treatment to treat epilepsy.



3. Regulate sugar level
Since the ketogenic dietary approach limits carbohydrate intakes, insulin secretion is decreased in the body thus; helping in regulating sugar levels. Studies also find that a ketogenic diet helps regulate sugar levels in people diagnosed with Type 2 Diabetes.




Disadvantages
1. Nutritional deficiency
The ketogenic diet is severely restrictive. As a result, nutritional deficiency can occur. When you limit carbohydrate intake that means you are limiting fibrous food which is highly beneficial to your bodily functions. Apart from that, several studies also concluded that by following a keto diet you can have less vitamin B, vitamin E, selenium, potassium and magnesium, which are all essential vitamins and minerals needed for health and well-being.



2. Digestive problems
The digestive system or gastrointestinal system is important in your body because this is where all the food that you eat gets digested and metabolised to be used by each part of the body. A ketogenic diet severely restricts carbohydrates which results in limiting fibrous food. Fibrous food is important to nourish the digestive system to avoid symptoms such as indigestion and bloating.



3. Muscle loss
Protein is an essential macronutrient needed for growth and maintaining tissues in the body. Insufficient protein intake can lead to muscle loss in the long term.



4. Formation of kidney stones
Several studies concluded that practising a ketogenic diet for 5 years or more leads to the development of kidney stones. If animal products are consumed at a higher level during the ketogenic diet this leads to acidic urine and dehydration consequently; developing renal stones. 





Ketosis
So, now that you know a little bit deeper about the ketogenic diet let’s sum up ketosis.

1. Ketosis is a metabolic condition which uses fat as energy instead of carbohydrates.

2. You can experience several symptoms such as increased thirst, reduced hunger or appetite and frequent urination. 
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Why a Balance Diet is the Key
Nevertheless, the ketogenic diet is not for everyone. Some people may practice this dietary approach and they will feel good about it however; this diet may not work for others. Your body is unique and you must follow your unique style of dietary techniques to improve health and well-being.


The ketogenic diet was initially created as a therapeutic treatment for epilepsy patients. Nonetheless, many studies have been done continuously to provide evidence that it helps with weight loss and regulating sugar levels however; this diet also has disadvantages if practised in the long run.



So, why a balanced diet is the key? A balanced diet consists of balanced macronutrients (carbohydrates, fats & protein) and micronutrients (vitamins and minerals), which join together to improve health and well-being.





Your body is a whole/one unit therefore; damage in 1 part of the body leads to damage in other parts of the body. That same logic goes for the nutrients. That is why “balance” is the key to leading a happy, healthy life. 









All in All
The ketogenic diet may have health benefits however; if practised for a prolonged period may produce damage to the mental and physical health. On the other hand, ketosis is a metabolic process that occurs when the body uses fat to fuel bodily functions.


Ketosis may be beneficial for the body nevertheless; it can cause symptoms such as increased thirst, reduced appetite or hunger and frequent urination. For this reason, implementing a balanced diet is the key to overall health and well-being.


Share in the comment section what you think about this article. Alternatively, if you have different insights do feel free to share.
 














References
1. Tuan Pham et al (2023); Effects of ketogenic diet on health outcomes: an umbrella review of meta-analyses of randomized
   clinical trials; BMC Medicine; 21:196.
2. Wajeed M et al (2023); Ketogenic Diet; StatPearls
3. Batch JT et al (2020); Advantages and Disadvantages of Ketogenic Diet: A Review Article; Cureus; 12(8): e9639.
4. Lee C et al (2021); Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks; Frontiers in Nutrition; 8:702802.
5. Blair O’Neill et al (2020); The Ketogenic Diet: Pros and Cons; European Journal of Nutrition; 292: 119-126.