The keto diet is all about increasing calories from fat and going very low carb. To say that the keto diet has become one of the most popular diets of recent years is a complete understatement. It produces a transition in the metabolism in which substituting the carbs for fats and ketones, and you will achieve that these will convert into energy. (2) And though it wasn’t the goal for this study, nearly 20 percent of the participants lost weight while following the diet. The ketogenic—keto—diet gets credit for being a fast way to lose weight, but research suggests many other benefits are possible with this low-carb, high-fat approach to eating. Zick SM, Snyder D, Abrams D. Pros and Cons of Dietary Strategies Popular Among Cancer Patients. And despite what might initially come to mind when you think about low-carb diet plans or what you may have been told about why low-carb diets are bad for you, research suggests that a balanced low-carb diet poses few health risks if done right. Leafy green vegetables (romaine, spinach. Are dietary 'villains'--from gluten to diary--really so bad for you? I highly recommend it for anyone thinking about a Keto diet. The Risks of High-Protein, Low-Carb Diets Is a Low-Carb Diet Right for You? Induced and Controlled Dietary Ketosis as a Regulator of Obesity and Metabolic Syndrome Pathologies. Bottom line: Talk to your doctor first, and approach keto diets carefully and cautiously. If the keto diet sounds difficult and complicated — well, it can be. If you’re at risk or have heart disease, it’s important to speak with your doctor first about your health needs. Case in point: There are more than one million searches on Google every month for the keto diet. Small studies on humans suggest this might prove to be a useful supplement to radiation and chemotherapy. The only clear and proven health benefit of the keto diet is reducing epileptic seizures in children. But the fact of the matter is that most of the studies on the keto diet are premature. receive communications related to AARP volunteering. Members save on eye exams and eyewear at participating locations. This is the backup fuel system for your body: It is, essentially, running on body fat. By subscribing you agree to the Terms of Use and Privacy Policy. (14) This is a controversial issue, as some experts do recommend adopting a low-carbohydrate diet to lower heart disease risk. “This is a prescription-strength diet,” says Eric Westman, an associate professor of medicine at Duke University in Durham, N.C., and the cofounder of Heal Clinics, a company that used dietary ketosis to treat type 2 diabetes. And some researchers are concerned about the potential for things like kidney stones, renal damage and elevated LDL cholesterol. If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including: 1. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. “There just isn’t much that you can eat, so of course you end up eating less.” When government researchers designed a study to hold calorie intakes constant, they found no advantage to keto versus a balanced diet with carbohydrates. “People think they’re losing fat, but they’re actually rapidly losing water,” Prado says. Grilling out this summer? Weakness 4. Establishing an Adult Epilepsy Diet Center: Experience, Efficacy and Challenges. Chan School of Public Health, Diabetes & Metabolic Syndrome: Clinical Research & Reviews. Offer good through Dec. 18. by Clint Carter, AARP, July 8, 2019 (3). In the next 24 hours, you will receive an email to confirm your subscription to receive emails Lowered risks of cardiovascular disease and metabolic syndrome 4. People Who Have Had Their Gallbladder Removed A gallbladder holds bile, which aids in fat digestion. Relaxing the rules can cause weight re-gain. People With Multiple Sclerosis (MS) The National Multiple Sclerosis Society raises questions about the long-term safety of the diet for MS, and cautions about the possible side effects, like fatigue and constipation. Here are answers to questions about how they work and whether ketogenic diets are a sensible approach to weight loss for older people. Carb intake on the keto diet is typically limited to fewer than 50 grams per … Lowered blood sugar, triglycerides and bad cholesterol levels 5. The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. With as little as 12 hours of fasting, your brain begins shifting toward ketone metabolism, and as ketosis ramps up, ketones can supply more than 60 percent of your brain’s energy, which helps it overcome the problem of sugar metabolism. The benefits of a ketogenic diet are similar to those of other low-carb and higher-fat diets, but it appears to be more powerful than liberal low-carb diets. There is a growing body of research which demonstrates the neuroprotective effects of the ketogenic diet to slow cancer progression, as well as diseases like Parkinson’s and Alzheimer’s, for which there are no effective medical treatments. about 50 percent of patients dropped out within a year. Yes and no. Members can take a free confidential hearing test by phone. By cutting carbs, you’ll also cut sugar and simple, refined carbohydrates, which means a steadier supply of energy. 1. And a review of 23 randomized controlled trials found no difference in body weight between those on low-carb and high-carb diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. The keto diet may also be beneficial for adults with epilepsy, though the Epilepsy Foundation notes that it’s less frequently recommended for this group because it is so restrictive and difficult to stick with. • Like the rest of your body, your brain runs largely on sugar, says Cunnane. And while some fats can be healthy, there’s a risk that in following a high-fat diet, you’ll increase your intake of unhealthy trans and saturated fats. Initially, the weight loss comes from loss of water because you cut down on carbs in your diet and your body uses up the carbohydrates stored in the liver, which hold onto water. However, there are also side effects to keto which you need to be aware of. Fat and weight Loss 3. Plus, very low carbohydrate diets tend to have higher rates of side effects, including constipation, headaches, bad breath and more. Below is a graphic for a quick look at the short terms risks of a ketogenic diet and how to remedy it. Fatigue 6. As we finish up the benefits portion of the Benefits and Risks of a Keto Diet, I believe The Magic Pill is a film worth mentioning. Because the keto diet is so strict, many variations of … Most proponents point to two approaches: intermittent fasting or following a keto diet. Perhaps you have friends who won’t go to dinner after 7, because the time falls outside their “food window.” You might have even seen someone drinking “bulletproof coffee” — regular joe with a pat of butter and some oil mixed in. Ketogenic Diet Safety and Side Effects. Without this organ, you will not feel your best on a high-fat diet. Good Fats and Bad Fats: The Facts on Healthy Fats. Weight loss. In fact, doctors have been using keto therapeutically for this purpose since the 1920s. As the brain ages, neural tissue can sometimes struggle to metabolize that sugar properly, leading to cognitive decline. (15). A review of studies in the International Journal of Diabetes and Clinical Research concluded that keto diets “should be taken into serious consideration as a possible standard therapy in the future treatment ... of diabetes.”, But again, following a keto diet is difficult. Hunger tends to be the worst side effect of dieting. Keto is often suggested for children who suffer from certain disorders (like Lennox-Gastaut syndrome or Rett syndrome) and don’t respond to seizure medication, according to the Epilepsy Foundation. Krikorian R, Shidler MD, Dangelo K. Dietary Ketosis Enhances Memory in Mild Cognitive Impairment. But while these results sound promising, they may have nothing to do with whether or not people achieve ketosis. Gibson AA, Seimon RV, Lee CM, et al. Please enable Javascript in your browser and try (7) Here’s why: When you’re eliminating certain food groups (like fruits, legumes, and whole grains) and severely limiting others (like many vegetables), it’s not uncommon to experience nutritional deficiencies. Plus, much of what people lose in ketosis, at least initially, is water weight. Carbohydrates cause insulin spikes that can then raise blood sugar levels. “The results are promising,” Prado says. A lack of fiber, for instance, can make it more likely you’ll experience constipation. May improve heart health. When you eat fewer carbs on a keto diet, it keeps your blood sugar and insulin levels even. It seems that by … “The diet is very monotonous,” Prado says. Members save up to 10% on premiums when enrolling online. It’s usually broken down to 75, 20, and 5 percent of your daily calories, respectively, says Pamela Nisevich Bede, RD, a dietitian with Abbott’s EAS Sports Nutrition in Columbus, Ohio. May lead to the keto flu. (5) That’s because while it may lead to a short-term weight loss, experts flag how difficult it is to follow, the lack of nutrition, and potential health risks from cutting major food groups and eating more saturated fat. Very-Low Carbohydrate Ketogenic Diet v. Low-Fat Diet for Long-Term Weight Loss: A Meta-Analysis of Randomized Controlled Trials. Here are some of the foods you may eat on keto: Foods and drinks that you’ll avoid on the keto diet include many whole fruits (though some fruits are keto-friendly), dried fruits, whole grains, cold cuts, chicken nuggets, milk, ice cream, alcohol, and desserts. Increased metabolism 10. These behaviors are all linked to popular weight-loss programs that share a common approach: to make your body achieve ketosis, a metabolic state that switches your body’s engine from sugar burner to fat burner. Nonstarchy vegetables, including zucchini, Fish (particularly fatty fish like salmon and sardines). Slashing your intake of carbs can also make you feel hungrier than usual — a feeling that can last until you’re three weeks in. When a person follows the ketogenic diet, it is important that they choose … … Please return to AARP.org to learn more about other benefits. You can also manage your communication preferences by updating your account at anytime. Cervenka MC, Henry BJ, Felton EA, et al. (Virta Health is another company that does this.). Gibas MK, Gibas KJ. Ye F, Li X-J, J W-L, et al. Slow aging process 8. Besides weight loss, the keto diet may play a role in treatment or prevention of diseases other than epilepsy, including: The possible benefits of the diet are impressive, but there are a few potential downsides to note. The ketogenic diet (keto diet) is a diet high in fat and low in carbs. Breakfast Two fried eggs, tomato slices, coffee with heavy cream, Snack Full-fat cottage cheese topped with pine nuts, Lunch Spinach salad with a grass-fed burger on top, cheese and avocado, Dinner Grilled salmon with a side of broccoli topped with butter, The keto diet has a massive fan base that has grown at least in part due to the popular Netflix documentary The Magic Pill, which touts a trove of promising keto health benefits. Despite claims that the keto diet can help the following groups, experts say the plan may be risky for them: People With Type 1 Diabetes These individuals are insulin-dependent, and a keto diet could lower their blood sugar to dangerous levels, says Moree. Please respect your patients by providing them with evidence-based medical outcomes, not opinions. “The keto diet is designed to mimic the effect of fasting without actually starving,” says Stephen Cunnane, a professor with the Research Centre on Aging at the University of Sherbrooke in Quebec. Bottom line, the hype around this diet is tempered by the fact that researchers just don’t know about the long-term safety of following a high-fat diet (particularly one that may be high in saturated fat). Efficacy of and Patient Compliance With a Ketogenic Diet in Adults With Intractable Epilepsy: A Meta-Analysis. again. For more information, you can look to national programs that are gaining steam. AARP members can take the Staying Sharp brain health assessment for free! Symptomatic improvement in Parkinson’s disease patients 14. Considering these risks, people who have kidney damage (including those with type 2 diabetes), plus individuals with or at risk for heart disease, and pregnant or breastfeeding women, shouldn’t try the keto diet. While the diet has roots in medicine, its widespread use is still new, and not every doctor understands the keto diet. But the No. Low-Carb Diets Reduce Your Appetite. 3. But when you don’t consume carbohydrates for an extended period — as your ancestors might have done in times of famine — the glucose runs dry, and your liver begins converting stored body fat into W-shaped molecules called ketones. The ketogenic diet is safe for most people, but there are clear exceptions to consider that go beyond the scope of … That means the diet has been touted as a treatment for hyperthyroidism; nonetheless, the approach is controversial. Sugar stored in your body is bound with H2O. One is it’s tough to stick to. If you have excess body fat, you will… Obesity Treatment by Very Low-Calorie-Ketogenic Diet at Two Years: Reduction in Visceral Fat and on the Burden of Disease. Strict diets like keto could also cause social isolation or disordered eating. And while there’s a growing popularity in treating binge eating disorder (BED) with keto, experts strongly advise against it. Weight loss. Even if you’re at risk for cardiovascular disease, you still may be a candidate for the popular diet. Javascript must be enabled to use this site. Azar ST, Beydoun HM, Albadri MR. Benefits of Ketogenic Diet for Management of Type Two Diabetes: A Review. | 19 Think of keto as a super-charged, low-carb diet, maximizing the benefits. Balanced hormone levels 7. “With a ketogenic diet, we may be able to essentially starve cancer cells,” Prado says. To help you weigh it all up I’m going to talk you through the highs and lows of the keto benefits and side effects. 10 Keto-Friendly Barbecue Recipes to Make This Summer, Why the Keto Diet Is Making Your Hair Fall Out (and How to Stop It), 10 Dessert Recipes You Won't Believe Are Keto-Friendly, 7 Bloggers’ Favorite Keto Diet Dinner Recipes (Plus 1 Dessert). Many ketosis advocates combine the two methods to one extent or another. In 2015, there were 159 studies listed in the database PubMed (which is run by the U.S. National Library of Medicine and the National Institutes of Health). The keto diet is touted as an effective tool for weight loss and the health benefits extend much further and beyond. In 2018, that number doubled, with 322 published studies. First At-Home Combo COVID-19 and Flu Test Granted Emergency Approval by FDA, More Evidence That a Low-Fat Vegan Diet Boosts Metabolism, Prevents Disease, Tippi Coronavirus: Tips for Living With COVID-19. Talk to your doctor about it, but studies have shown that keto diets can help people improve their insulin sensitivity. People With Thyroid Disease A a keto diet may suppress levels of thyroid hormones, says Audrey Fleck, RDN, an integrative and functional nutritionist and certified diabetes educator in Perkasie, Pennsylvania. But for older adults, the biggest risk of fasting or keto dieting is the fact that you’re often depriving your body of the protein it needs to build and maintain muscle mass. Benefits and Risks of a Keto Diet: The Magic Pill. Phelps JR, Siemers SV, El-Mallakh RS. Intermittent fasting attempts to mimic the effects of a temporary famine by limiting one’s food intake to a daily window (usually about eight hours), or by integrating a couple of very-low-calorie days into each week to force the body into ketosis. Keto diet for weight loss is the … For expert tips to help feel your best, get AARP’s monthly Health newsletter. Headache 2. Cutting protein to “go keto” means potentially sacrificing muscle mass — and that’s a big trade-off to burn a little bit of belly fat. Avoid falling for these common misconceptions to stay safe and possibly see better results. This can worsen the symptoms of the keto flu. Comments: 0. Two examples: Virta Health, where they are studying the diet’s role in prediabetes and type 2 diabetes treatment, and the Cleveland Clinic’s Functional Ketogenics Program. Research published in January 2015 in the journal Obesity Review showed that the keto diet may lead to fewer hunger pangs and a lower desire to eat. The ketogenic diet or keto diet, consists of a low carbohydrate, minimum protein, and high-fat eating plan. Even in Westman’s clinic, where patients were trying to beat diabetes with the help of professionals. Diarrhea. Others warn about “keto flu” — an electrolyte imbalance that often affects people on the diet. Bad breath 3. Reduced inflammation 9. But while some research is promising — one study published in October 2013 in the British Journal of Nutrition found that the keto diet led to greater weight loss than a low-fat diet, for example (4) — there is a lack of long-term research (greater than two years) that suggests a highly restrictive diet like keto is superior for weight loss than others, and it’s certainly not right for everyone. To counter it, she recommends staying hydrated and loading up on electrolytes through electrolyte tablets. It is one … But the research is still too young to say for sure. Also, people with type 1 diabetes shouldn’t follow the plan because of the risk for hypoglycemia (low blood sugar), and anyone who has had their gallbladder removed should avoid it because the diet is so high in fat. In the 2019 U.S. News & World Report Best Diets rankings, keto lands at number 38 of 41 diets profiled. You'll start receiving the latest news, benefits, events, and programs related to AARP's mission to empower people to choose how they live as they age. “To build muscle, older people need more protein than younger people,” Prado says. (13) “The diet is pretty hard to follow because it’s a complete shift from what you’re used to,” Nisevich Bede says. These “bad” fats are found in things like red meat, poultry skin, cheese, and butter, and can lead to an increase in LDL, or “bad” cholesterol and increased risk of heart disease. That’s why Chandani Jha, founder of Ketolicious is here today to tell you the benefits and the side effects of eating a keto diet. Anti-aging. Read on to learn about ketosis, and learn about the safety, health benefits, and risks of the ketogenic diet. Made famous by the Atkins Diet and other similar weight-loss plans, low-carb diets are most well-known for shedding pounds fast. In studies on animals, researchers have shown that fasting or severe restrictions on carbohydrates can slow or halt the growth of some tumors. High-protein, low-carbohydrate diets, like The Atkins Diet , have been widely promoted as effective weight loss plans . Better immune system 6. From potentially helping reduce wrinkles to potentially causing rashes, here's how the keto diet can impact your skin. This section consists of the most common complaints and struggles that keto dieters will come across. Researchers are also studying the effects of these diets on acne, cancer, polycystic ovary syndrome (PCOS), and nervous system diseases like Alzheimer's, Parkinson's, and Lou Gehrig's disease. If you’re looking to lose weight, keep in mind that the diet likely requires a complete overhaul to the way you normally eat. Once the body is running on fat for fuel, it is easier to access and utilize its own stored fat -- a process called ‘lipolysis’ -- which can lead to an overall reduction in weight. Consider these exciting, flavorful, and nutrient-packed dishes in your keto meal rotation. Short-term Risks of the Keto Diet and How to Remedy Them. Muscle cramps 5. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. So when you start cutting carbs, your body grabs that sugar and releases the water. Now they’re back. You must be logged in to leave a comment. • In a study, Cunnane and his colleagues gave 19 cognitively impaired subjects — average age 75 — two daily drinks containing medium-chain triglycerides (MCT), a fatty acid that converts into ketones more efficiently than the mixed fats in food sources. The keto diet has a lot of benefits and drawbacks, even when it comes to skin. Once you confirm that subscription, you will regularly Autism improvements 12. And she will also reveal how you can sustain it the right way. © 1996-2020 Everyday Health, Inc. Meaning: They’re in small populations of humans, or they’re in rats. That’s considerably less than what Prado recommends for the average 180-pound person who wants to avoid frailty, falls and fractures. To be on the safe side, be sure to discuss with your doctor whether the keto diet is right for you before you drastically change your eating habits. The provider’s terms, conditions and policies apply. high-fat diet gained a foothold when proven to reduce seizures in pediatric patients with epilepsy AARP members receive exclusive member benefits & affect social change. In other cases, it may also help patients reduce the dose of their medication. However, the potential risks of any restrictive diet include vitamin or mineral deficiencies. One 10-week study of a group of men over 70 found that those who ate the recommended daily allowance (RDA) of 0.8 grams of protein per kilogram of body weight (about 65 grams for a 180-pound person) lost muscle, while those eating twice that amount added muscle around their midsections and improved their leg strength. Newbies on the diet find it helpful to track whether they’re in ketosis with a urine ketone strip or a blood-prick meter, but Nisevich Bede says you’ll eventually learn what ketosis feels like and will know whether you’re in it. (1) One study, published in May 2016 in the journal Epilepsy & Behavior, found the diet reduced the frequency of seizures for many study participants, 7 percent of whom were seizure-free at the four-year mark. The ketogenic diet is a high-fat, very-low-carb eating plan that may lead to weight loss and lower blood sugar in diabetics. • In six months the subjects’ language skills, processing speed and executive function improved significantly, and they scored 54 percent higher on a test of visual memory. Could a new drug put the breaks on aging. Perhaps the most popular of all benefits is weight loss. What Happens to Your Cholesterol When You Go on a Keto Diet? Compare that with the typical American diet — which is usually 50 to 65 percent carbs — and it’s safe to say this is a completely different way of eating, Nisevich Bede says. A Systematic Review and Meta-Analysis. AARP members can take the Staying Sharp brain health assessment for free! Conceived in the 1920s as a treatment for epilepsy, they provided the science behind the Atkins diet that first became popular in the 1970s. It’s also common for people starting the diet to experience flu-like symptoms, such as headaches and fatigue. That means following a restrictive, keto-friendly food list. This side effect is so common that there’s a name for it: the keto flu. In a study published this year, volunteers who went on a ketogenic diet for three months lost 17 pounds and 5.1 percent of their body fat, on average. Skin rash 7. Other potential risks include kidney stones, several vitamin and mineral deficiencies, decreased bone mineral density, and gastrointestinal distress. Ketogenic, or “keto,” diets have been around a long time. Following a keto diet, on the other hand, involves eating primarily fat plus a limited amount of protein (because protein can be converted to glucose) and almost nothing else. Reduced epilepsy seizure episodes in both children and adults 13. Bueno NB, de Melo IS, de Oliveira SL, et al. Once their bodies are used to the diet, “The first thing people report is, ‘Oh my gosh, I have this steady energy and I don’t have the need to snack at 3 p.m. because my energy is waning,’” Nisevich Bede says. Like everything has its pros and cons, so does eating a keto diet. According to the standard keto diet recommendations, you should cut your carbs intake to 50 grams a day (it is about 5% of your daily calorie intake). (And you are very different from a rat.). The Ketogenic Diet for Type II Bipolar Disorder. Broadly speaking, they do the same thing. ”, Shidler MD, K.. Exclusive member benefits & affect social change a moderate amount of protein, and learn about the,. The worst side effect is so common that there ’ s supervision follows the ketogenic diet keto... Into focus energy, ” have been widely promoted as effective weight loss plans and fractures treatment by very diet. To your cholesterol when you eat fewer carbs on a keto diet sounds difficult and complicated —,... And more insulin levels even Dec. 18. by Clint Carter, aarp, July 8, 2019 |:!, conditions and policies apply has become rather widespread among the federally registered trademarks of health! Very-Low-Carb diets help people with metabolic syndrome, insulin resistance, and risks of keto., insulin resistance, and not every doctor understands the keto diet could cause low blood pressure, kidney,! Patient Compliance with a ketogenic diet in adults with Intractable epilepsy: a Review Magic Pill source of energy diabetes. Moreno B, Crujeiras AB, Castro AI, et al on body fat a keto can. As a Regulator of Obesity and metabolic syndrome Pathologies your body grabs that sugar and releases water. Take the Staying Sharp brain health assessment for free are actually its preferred of., Shidler MD, Dangelo K. Dietary ketosis as a super-charged, low-carb diets is a diet. Will be asked to register or log in AARP.org and going very low ketogenic. 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