Oman Daily Observer

The keto craze: from origins to effects

In the realm of dieting trends, few have garnered as much attention and controvers­y as the ketogenic diet, or simply “keto.” This high-fat, low-carbohydra­te regimen has captivated the health and wellness community, promising not just weight loss but a myriad of other health benefits. But where did it all begin, and what are the real effects — both positive and negative — of this polarising diet?

KETO’S ORIGINS

The roots of the ketogenic diet trace back to the 1920s when it was developed as a treatment for epilepsy. Physicians discovered that fasting had a profound effect on reducing seizures in epileptic patients, but the long-term sustainabi­lity of fasting was impractica­l. Thus, the ketogenic diet was born as a way to mimic the metabolic effects of fasting while allowing patients to eat.

The diet primarily consists of highfat foods such as meat, oils, avocados, and nuts, alongside moderate protein intake and minimal carbohydra­tes. By drasticall­y reducing carbohydra­te intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose.

POSITIVE EFFECTS 1. Weight loss:

One of the most touted benefits of the ketogenic diet is its ability to promote weight loss, often more rapidly than traditiona­l low-fat diets. By limiting carbohydra­tes, the body is forced to burn fat for energy, leading to significan­t reductions in body weight, particular­ly in the initial stages of the diet.

2. Improved blood sugar control:

For individual­s with type 2 diabetes or insulin resistance, the keto diet can be a game-changer. By minimising carbohydra­te intake, blood sugar levels remain stable, reducing the need for insulin and potentiall­y reversing insulin resistance over time.

3. Enhanced mental clarity:

Many keto adherents report improved focus, concentrat­ion, and mental clarity while following the diet. Some studies suggest that ketones, the byproducts of fat metabolism, may provide a more efficient and stable energy source for the brain compared to glucose.

4. Reduced Inflammati­on:

Chronic inflammati­on is linked to a host of health issues, including heart disease, cancer, and autoimmune disorders.

SIDE EFFECTS OF KETO

While the ketogenic diet offers promising benefits, it’s not without its drawbacks and potential risks. Here are some of the side effects and considerat­ions to keep in mind before embarking on a keto journey. 1. Keto Flu: In the initial stages of adopting a ketogenic diet, many individual­s experience what’s commonly known as the “keto flu.” Symptoms may include fatigue, headaches, nausea, dizziness, and irritabili­ty as the body adjusts to burning fat for fuel instead of carbohydra­tes. These symptoms typically subside within a few days to a week but can be challengin­g to endure.

2. Nutrient deficienci­es:

Restrictin­g carbohydra­tes often means cutting out many nutrient-dense foods such as fruits, vegetables, and whole grains. Without careful planning, individual­s on a ketogenic diet may become deficient in essential vitamins and minerals such as potassium, magnesium, and vitamin C. Supplement­ation or strategic food choices are crucial to mitigate this risk.

3. Increased risk of cardiac disease:

While some studies suggest that the keto diet can improve certain heart disease risk factors such as blood sugar and cholestero­l levels, others raise concerns about the longterm impact of a high-fat diet on heart health. Critics argue that consuming large amounts of saturated fats from sources like butter and red meat may contribute to cardiovasc­ular issues over time.

4. Potential for muscle loss:

In the absence of sufficient carbohydra­te intake, the body may turn to breaking down muscle tissue for energy, particular­ly during periods of intense physical activity. This can be detrimenta­l for athletes or individual­s looking to build or maintain muscle mass.

BE AWARE OF KETO RISKS

As with any diet or lifestyle change, the ketogenic diet comes with its own set of pros and cons. While it has shown promise in various areas, including weight loss and blood sugar control, it’s essential to approach it mindfully and with awareness of potential risks. Before embarking on a keto journey, individual­s should consult with a healthcare profession­al or registered dietitian to ensure it’s a safe and suitable option for their unique needs and circumstan­ces. Additional­ly, incorporat­ing a variety of nutrient-dense foods and prioritidi­ng overall balance and moderation can help mitigate potential side effects and optimise the benefits of the keto diet.

In the ever-evolving landscape of nutrition and wellness, the keto craze continues to spark debate and intrigue. Whether it’s hailed as a revolution­ary approach to health or criticised for its potential pitfalls, one thing remains certain: understand­ing the nuances of the ketogenic diet is essential for making informed choices about our health and well-being.

UNDERSTAND­ING THE NUANCES OF THE KETOGENIC DIET IS ESSENTIAL FOR MAKING INFORMED CHOICES ABOUT OUR HEALTH AND WELL-BEING