Even though people might argue about the importance of including carbohydrates in their diet, no one can affirm that packed snack foods are beneficial. The ketogenic diet eliminates processed foods. So, you can stay away from adding sugar and refined carbs in your meals. In this direction, a scientific study available in the European Journal of Clinical Nutrition actually indicates that following a ketogenic diet may significantly enhance insulin sensitivity for patients who have type 2 diabetes.
The mean initial weight of the subjects was 101.03±2.33 kg. The weight decreased significantly during all stages of the treatment period. The body weights at the eighth, 16th and 24th week were 91.10±2.76 kg, 89.39±3.4 kg and 86.67±3.70 kg, respectively (Figure 1). Similar to the loss in body weight, a significant decrease was observed in the BMI of the patients following the administration of the ketogenic diet. The initial BMI, and the BMI after the eighth, 16th and 24th week were 37.77±0.79 kg/m2, 33.90±0.83 kg/m2, 33.24±1.00 kg/m2 and 32.06±1.13 kg/m2, respectively (Figure 2).
I came here to say similar things, OP. Whoever wrote this article obviously has an agenda and is conveniently over-looking evidence and stories from people like you. I especially like the part where she claims keto isn’t sustainable because “Oh My God, I can’t not like eat bread, like for the rest of my life, lol” and “YOU’LL GAIN ALL THE WEIGHT BACK IMMEDIATELY IF YOU HAVE A CHEAT DAY!!” This article was a great laugh. I came here to get educated but am quickly learning you can’t always believe what a random dietician says on the internet. Happy KETO and congrats on your success!

I must note here, that as a nutrition professional who has worked in pediatrics and seen children who must follow this diet, it is incredibly challenging for both the child and family. Most people who must follow this diet for therapeutic medical reasons have trouble actually reaching ketosis with diet alone, and need to drink poor-tasting formula drinks to keep their carb-to-fat ratio in tight control. Many of these individuals must follow this way of eating to survive or have any sort of quality of life.
But the question remains, can you keep it off? Aside from the fact that it’s a pretty hard diet to keep up (ah, no birthday cake!), one large meta-analysis found that while low-carb dieters tended to lose more weight than low-fat dieters at first, the differences disappeared by the one-year mark. This may be because cutting carbs tends to reduce bloating and water weight, which may level out over time. But the bottom line on weight loss? Calorie restriction is calorie restriction. You just have to find what works best for you, and slashing carbs for fat might or might not work.
🙌🙌 thank you for some great info! USC just had an article about Keto, saying they don’t know the impact on bone health. So I’m not sure why all these articles are written without the documentation to prove the claims. We all know too much calcium supplementation can cause problems but every Dr wants you to supplement calcium. Most people could do a lot worse than doing Keto! The SAD will cause more problems for you than eating whole, unprocessed Keto food! Sugar seems to be the real issue along with aspartame and stressful living.
Eating in a restrictive way can be socially isolating, Brown says. "You may avoid parties and other gatherings because you may worry about what food will be available for you, or even what foods may tempt you. Having to plan and control what you are eating so closely may lead to increased anxiety and stress. And who doesn't want to enjoy a beer with a friend or a piece of cake on your birthday?" As you probably know, emotional well-being and physical health are closely linked, which is all the more reason to choose foods that make you feel good both mentally and physically. If keto does that for you, great! But if it doesn't, know you're not alone.
While sometimes it might feel like things are getting worse before they get better, these symptoms should resolve within a few weeks to months of following the tips and program mentioned above. This is especially true if you try to remain active (walk, ideally outside, for at least 20–30 minutes daily), sleep well and decrease stress. Drink plenty of water, herbal tea or bone broth to prevent dehydration, and go easy on exercise if you’re feeling under-fueled.

The side effects of extreme low-carb diets are still a mystery. "The first major drawback is the fact that we really don't have any long-term research about how keto followers fare 10, 20, 30 years down the line," Turoff says. "What will the results look like? Will they regain the weight? Will they suffer health consequences? We also thought smoking and diet pills were a good idea, until long-term studies showed us that we were wrong."
 Ketones are a cellular “superfuel” and one in particular – beta-hydroxybutyrate (BHB) – drives powerful, beneficial processes. Beta-hydroxybutyrate is important for the regulation of important genes, inflammation regulation, immune system activity, and even antioxidant function. This important ketone is one of the fundamental reasons the keto diet is so beneficial.
Type 2 diabetes is not a chronic and progressive disease if one removes the offending factors from their diet, namely sugar, flour and seed oils. This is imperative because it accomplishes two things; it removes the factors causing and exacerbating the disease, as well as replace them with nourishing foods that also regulate appetite. With nourishing food, a stable appetite and having removed the disease factors, this disease will not progress but regress.

Nine healthy young males participated in this study, which appears in the journal Nutrients. The researchers asked them to follow a 7-day high fat, low-carbohydrate diet that was similar to the keto diet, consisting of 70 percent fat, 10 percent carbohydrates, and 20 percent protein. They also had to consume a 75-gram glucose drink before and after the diet.
Unfortunately, there’s no long-term data on ketogenic diets versus other diets. In a 2015 Italian study, those on a ketosis diet lost 26 pounds in three months. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. People in a 2014 Spanish study who followed a very-low-calorie ketogenic diet lost an average of 44 pounds in a year—but a third of them dropped out, possibly because it was too hard to maintain.
The keto diet has been shown to help people lose weight in the short term; however, the long-term benefits of the diet aren't as clear, according to the Mayo Clinic. The diet is named for ketosis, which is the condition the body goes into when following the plan. In ketosis, the body uses ketone bodies, or water-soluble molecules produced by the liver and the breakdown of fatty tissue for cellular energy as opposed to sugars from ingested carbohydrates. And in some people, this results in weight-loss.
Hey there! I started on the keto diet fully a few days ago but have been slowly working my way into for a couple weeks; eliminating . I have unspecified/other specified bipolar and have already spoken with my doctor about starting this diet. She said she recommends it fully. Today, I feel tired, foggy and I’ve had a headache for two days in a row. My mood is lower than I would like but being bipolar, I can’t really tell if its that or keto. There really aren’t many articles for keto and bipolar and I was wondering if you know of anyone with this condition and doing keto?
Although many people find that their energy and stamina improve on a keto lifestyle, trying to do too much in the early stages can worsen keto flu symptoms. Well-known ketogenic researcher Dr. Steve Phinney has conducted studies in endurance athletes as well as obese individuals demonstrating that physical performance decreases during the first week of very-low-carb eating. Fortunately, his research also shows that by week 4, people typically perform better than before they started keto.
Even though people might argue about the importance of including carbohydrates in their diet, no one can affirm that packed snack foods are beneficial. The ketogenic diet eliminates processed foods. So, you can stay away from adding sugar and refined carbs in your meals. In this direction, a scientific study available in the European Journal of Clinical Nutrition actually indicates that following a ketogenic diet may significantly enhance insulin sensitivity for patients who have type 2 diabetes.
If you want to use a ketogenic diet as a health tool, it would be wise to do so for no more than a few weeks at a time, as nobody knows how long is too long. And, of course, the period of time during which ketosis is safe can vary from individual to individual. Breaking ketosis is as easy as upping protein intake or having a glass of wine or whole piece of fruit.
I’m desperate to find some answers~I have no history of sensitivity to anything, no allergies. I understand allergies can happen at any time. I started the Keto diet and in a one month time I had four separate episodes of my tongue swelling~each episode worse than the one before. I LOVED this diet~felt great, handled it with ease. The last episode almost put me in the hospital~my tongue was so swollen it was coming out of my mouth making it difficult to swollen and breath. I had no choice but to narrow it down to Ketosis. All the foods were the same that I have eaten all my life. No new meds. The last episode I took 2 Benadryl and pulled myself out of Ketosis with consuming a Dr.Pepper, and 2 pieces of white toast. I was terrified. Everyone on Facebook in all these Keto sites tell me it has nothing to do with Ketosis….but I’ve tried literally everything I consumed when a was on that WOE and I’ve had no reaction in days. My body feels horrible, I have no energy, my entire body aches. I want back on the Keto diet because my body was responding really well to it~except for my tongue.

Best animal proteins are wild salmon, tuna, trout, shellfish, red meats, and poultry. The oil, protein sources will help balance your omega 3s. You only need 70 to 80 grams of protein a day, depending on your lifestyle and your body's physical needs. Protein requirements are different for everyone. Here are some good protein sources to include in your diet.
"On a ketogenic diet, your intake of fruits and vegetables is extremely limited, and we all know how important the fiber, vitamins, minerals, and other compounds in fruits and veggies are," says Libby Parker, R.D., a dietitian who specializes in treatment and prevention of eating disorders. It's true: There are a lot of healthy but high-carb foods you can't eat on the ketogenic diet. That's one of the reasons keto is usually pretty low in fiber, which isn't so great long-term. "Fiber is not only protective against many gastrointestinal cancers, it is also a big factor in fullness and weight loss," Parker explains. "Furthermore, constipation is very common on low-fiber diets like the keto diet." (That said, These Healthy, High-Fat Foods Can Help You Feel Full Longer.)
Urine ketone data were missing in a median of 4 participants (range 0–8) at any given visit. The proportion of participants with a urine ketone reading greater than trace was 1 of 17 participants at baseline, 5 of 17 participants at week 2, and similar frequencies at subsequent visits until week 14 when 2 of 18 participants had readings greater than trace and week 16 when 2 of 21 participants had readings greater than trace. During the study, only 27 of 151 urine ketone measurements were greater than trace, with one participant accounting for all 7 occurrences of the highest urine ketone reading (large160).
What is more common throughout the history of the human race is fasting. Islamic Ramadan is a 28- to 30-day fast where food and drink are prohibited during the daylight hours. Christianity also has a strong fasting foundation, and in the Bible, Jesus fasted to have higher and clearer communication with God. Greek Orthodox Christians fast for a total of 150–200 days each year!
Ketosis: What is ketosis? Ketosis is a metabolic process, and it involves the body burning stored fat instead of glucose. Some people try to induce this with a low-carb diet, which can be healthy. However, ketosis also produces acid, and high levels of this can cause severe complications, especially for people with diabetes. Learn more here. Read now
This whole post must have taken so much effort and I think it’s incredible that you do this. The issue with these diets is that people hear about it, think it sounds good and do it. No questions! We are so lucky to have dietitians like you actually laying out all the research, the good, the bad, and everything in between about these diets, so THANK YOU!
Dr. Cabeca came up with the concept of combining an alkaline diet with a keto diet after weighing the benefits of very low-carb eating on one hand, with some of the negative feedback she was receiving from clients on the other. Although many of her clients experienced weight loss quickly and reliably while reducing their intake of carbs, many also reported dealing with side effects like nausea, fatigue and constipation due to the keto diet.
Thanks Dr. Jockey…very informative article. Im into pure keto diet almost a week now but started illiminating sugar and carbs 3weeks ago and the side effects that i’ve encountered are frequently urinating and light headache only. Is it good or not? I’ve never consult a specialist before doing keto diet but i do my research, is it okay? As of now i’ve loose almost 11lbs. Im just curious how can i get the percentage of fats, protein etc in my meals? Do i need to measure it all? How can i measure the percentage of foods that i need to eat?is there any ways?
Despite its explosive popularity, there’s a lot of confusion about what the ketogenic (keto) diet really is. “Many people think they’re following a keto diet when they’re really just consuming a low-carbohydrate diet,” says Patti Urbanski, MEd, RD, CDE, a certified diabetes educator with St. Luke’s Hospital in Duluth, Minnesota. “So one person’s ‘keto diet’ may look very different than another’s.”
Keto Ultra Diet burns fat in the user’s body. It does so by two different ways. As mentioned above, the supplement plays a role in the mobilization of fats in the body. Consequently, the fats are burnt for energy. As long as these fats are kept in their stored form, they are not used up. Keto Ultra Diet removes excess fat from the body so that the user can be slim.
He also told me that I was in horrible shape, that I would need a lot of medication, and that because I was T2, insulin would do nothing for me. I still remember walking out of the building after. I felt like shooting myself. My brother had just gone blind from retinopathy 2 months earlier. There was no hope for me. High numbers were inevitable. Complications were inevitable.
The low-carb diet induces ''nutritional ketosis," Dr. Saslow tells EndocrineWeb, which is not the same as ketoacidosis. Ketones are a chemical your body produces when you burn stored fat; if you are on a low-carb diet you may be ''in ketosis.'' Ketoacidosis is different; it is a life-threatening condition in which levels of ketones and blood sugar are dangerously high, which may occur in people who have poorly controlled diabetes.
You are so biased against Keto, this can be noticed very quickly because almost every positive thing you say about Keto, you immediately follow with a “but…” negative statement. And most of your negatives are simply saying it’s hard to maintain. You completely exaggerate the negatives “If you have one bad day and your body is kicked out of Ketosis, you immediately gain all of your weight back”. That is simply not true; if someone is on a Keto diet for 3 months, they will not gain that weight back in a day. Also, their body will be back into Ketosis the next morning. You say that the ADA doesn’t recommend 60-70 grams per meal, but it does (coincidentally I just left their website before coming here). I don’t claim to be a Diabetes expert; I admit that. But your bias is leaning heavily against Keto. “Moderation” is not your goal if you have diabetes. When you compare HbA1C levels, for example, you compare them with someone in Keto at less than 20 g of Carbs per day as compared to someone at a 70-90 gram of carbs per day diet. You should be fair and compare them with someone on a 200 g of Carbs diet. If you want to get rid of the effects of Diabetes, get on a Keto Diet, period. It MAY get rid of the effects completely, but in the very least it WILL reduce your Insulin needs to very low and you’ll have little-to-no side effects other than a relatively restrictive diet (most diets are WAY more restrictive than Keto). You back up everything with “science” and misleading numbers/arguments without providing any real evidence.
“constant keto supposedly caused selenium deficiency and stunted growth in epileptic kids on keto diets. As I previously commented large areas of North America & Western Europe have Se-deficient soils with the notable exception of the NA grain-growing regions. Consequently the major source of Se in the SAD is grains and deficiency is a result of eliminating the grains on a Keto or WB diet. Opponents could just as easily use Se-deficiency as an argument against WB. The solution is not eating grains it’s taking a supplement.
"If you're going to do keto, there's a better and a worse way to do it," registered dietician Kim Yawitz told Everyday Health. "Loading your plate with meats, and especially processed meats, may increase your risk for kidney stones and gout... High intake of animal proteins makes your urine more acidic and increases calcium and uric acid levels. This combination makes you more susceptible to kidney stones, while high uric acid can increase your risk for gout."
Atherosclerosis starts with the weakening of arterial wall, to the point that it tears (this tear usually happens due to scurvy caused by high sugar consumption and the subsequent vitamin C deficiency). Once the integrity of the arterial wall is compromised cholesterol is used by human body to heal and patch the tear. That starts the process of numerous circulatory diseases including hypertension, atherosclerosis and heart disease.
Heart disease. The connection between the ketogenic diet and cardiovascular disease risk factors is complicated. Many studies have found that the keto diet can lead to significant reductions in total cholesterol, increases in HDL cholesterol levels, decreases in triglycerides levels, and reductions in LDL cholesterol levels, as well as potential improvements in blood pressure levels.
Second point, I have never tried ketogenic dieting and also I did my calculations based on a 4:1 ratio and I was amazed at how much fat I would need to consume even at my size and the foods I would have to 1. Get rid of to achieve that and 2. Add in my diet to get there and , no thank you. My heart goes out to the families with children who do have to be on this diet.

What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.


Thank you so much for this article! My husband and I have been following keto for a little over a month now and we love it! I did a lot of research before starting, and am still doing lots of research because I like to be armed with the best information I can have when friends question my choices. Just yesterday I had a friend tell me that our brains need carbs to function (more than what we get from veggies). I hadn’t heard that before so I didn’t know what to answer. Thanks to your article now I know, and I have lots more answers in case more points come up. 😉

The keto diet dates back to the 1920s, explains Michelle Hyman, MS, RD, CDN a registered dietitian at Simple Solutions Weight Loss. "The original keto diet was designed for patients with forms of epilepsy that were resistant to standard treatments. The macronutrient breakdown was designed to mimic the fasting state — which seemed to help with relieving seizures — yet provide energy and nutritions to function," Hyman says.


By cutting carbs, you’ll also cut sugar and simple, refined carbohydrates, which means a steadier supply of energy. (No more sugar highs and crashes!) 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. 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. (3)

It may seem unusual that a diet filled with fats could be a positive for your heart, but that’s exactly what Dr. Phinney suggests. “In the one-year study, 22 of 26 cardiovascular risk factors significantly improved. Most notably, these patients experienced a mean fasting triglyceride reduction of 24 percent, an 18 percent increase in good HDL cholesterol, and significant reductions in both systolic and diastolic blood pressure.” For all of these findings, Dr. Phinney notes that research into the benefits of keto is still in its earliest stages. “The fact is, there is not yet any long-term, peer-reviewed data that connects some of these improvements to nutritional ketosis,” he says. Read more about the 11 hidden dangers of the keto diet.
The side effects of extreme low-carb diets are still a mystery. "The first major drawback is the fact that we really don't have any long-term research about how keto followers fare 10, 20, 30 years down the line," Turoff says. "What will the results look like? Will they regain the weight? Will they suffer health consequences? We also thought smoking and diet pills were a good idea, until long-term studies showed us that we were wrong."
Either there are very few participants in the studies, they don’t have an even number of males vs. females, or they don’t last but a few months. One study only looked at 28 people; only 21 completed the study and 20 of these participants were men. On top of this, they were only followed for 16 weeks. Okay, so we see that 20 men can limit their carbohydrates severely for 4 months and lose weight which automatically makes their A1c come down. Great! So, the real question is, how long can these 20 men stay on this diet for the rest of their lives? How long would you like to go without eating any fresh fruit? I’m craving some now, so I’m taking a break to go grab a snack now!
They focus on what to eat instead of what not to eat, according to Dr. J. Michael Gonzalez-Campoy, medical director and CEO of the Minnesota Center for Obesity, Metabolism, and Endocrinology, who worked on healthy eating guidelines with the American Association of Clinical Endocrinologists, the American College of Endocrinology, and The Obesity Society.
Thank you for your wonderful comments Marcia. To share more about me personally with you all…I am not a completely non-diabetic Certified Diabetes Educator. I found out I had Prediabetes 15 years ago when I became a Diabetes Educator. I tested my own A1c and found it was 5.8%. The incredible news? There have been years when my A1c dropped to a normal level of 5.4%…out of the prediabetes range. My last A1c in May was 5.8%, so I still have Prediabetes 15 years later, but not diabetes, and without any medication, just the sensible diet I’ve discussed and exercise, so I really am living with this. I feel it everyday, I wonder what my A1c is going to be just like you every 6 months when I go to have it drawn.
Certain Cancers Keto may be used in combination with chemotherapy and radiation, some studies have suggested, including one published in November 2018 in the journal Oncology. (12) But ultimately more studies are needed to determine if keto can play a role in cancer therapy, and patients should not use it as a stand-alone treatment or without a doctor’s consent.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
It has been known for more than a decade that bipolar disorder shares a number of clinical, biochemical and physiologic features with epilepsy and that a similar neurobiology may underpin both disorders. Both conditions cycle, both are risk factors for each other, and anticonvulsant drugs used in epilepsy have been found to be effective in helping manage bipolar illness. 
This plan entails eating about 120 grams of protein per day (or four 4-ounce servings of meat, fish or poultry) and around 130 grams of fat per day. Carbs are still restricted to less than 10% of daily calories. But many people find this modified keto diet easier to follow, because it allows you to eat more protein and less fat than the standard keto diet. The caveat is that this approach may not result in ketosis, because like carbs, protein can be converted into glucose for fuel. But the high-protein keto diet will generally result in weight loss.
At any given intensity, a keto-adapted athlete burns more fat and less glycogen than a sugar-burning athlete. Long-term elite keto athletes can burn up to 2.3 times more fat at peak oxidation and 59% more fat overall than non-keto athletes, and they do it at higher intensities. They remain in the predominantly fat-burning zone at 70% of VO2max, whereas non-keto athletes switch over from predominantly fat burning to a spike in sugar-burning at 54.9% VO2max.
During the first few weeks of the ketogenic diet, the body has to go through the "metabolic shift," as Dr. Mauro DiPasquale calls it. While going through this, the body will experience a small degree of fatigue, brain fog, and even dehydration due to the increased water loss associated with ketoic-induced diuresis and water loss from depletion of glycogen stores.
Please do not blame yourself for this! There are many things that contribute to children with weight issues. Many of you feel judged (body weight is not an invisible health condition!), but it’s not uncommon for children within the same family to both struggle with gaining weight, and with being over weight – and the parents are doing the exact same thing with all their children.  
Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care. Learn more
Some athletes swear by the ketogenic diet, not just for weight loss but for improved performance in their sport, as well. But Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, doesn’t buy it. “I hear cyclists say all the time that they’re faster and better now that they’re on keto, and my first question is, 'Well, how much weight did you lose?'” he says.
We really do only want to try and share the knowledge we have through seeing thousands of different patients with complex issues over decades with all of you. Physicians jump at the chance to have a CDE see their patients in their practice or in the hospital because they know our value. They know how thorough we are when assessing their patients and often find issues that may have been overlooked for years. It’s all we do all day, so it’s our specialty…diabetes. We live and breathe it and are very passionate about helping people overcome their hurdles. I do hope sharing some of my personal experience with all of you will help, but I am here if you all have more questions anytime!
The truth is though, her reaction is part of the problem. “I can’t believe your numbers improved so drastically without taking the medication.” THAT is the main problem with our medical community. They have been taught, and most have bought into the lie, that everything is better with medication. Medication is the go to. That is why we have so many health issues in this country. Let’s eat a crappy diet because our government/medical community recommends it…and then when that diet leads to medical complications…let’s throw drugs/medication at it. Many, if not the majority, of the medical issues we have could be done away with if we actually ate as we should. But no…we want cake.
Weight loss often means feeling hungrier and fighting off more cravings, but that doesn’t always seem to be the case when you go keto. People report less hunger and a diminished desire to eat after adopting a ketogenic diet, according to an analysis of 26 studies. Experts don’t fully understand why, but it’s thought that very low carb diets could suppress the production of hunger hormones like ghrelin.
The keto diet restricts carbs so much that anyone who is on blood sugar lower medication or who has type 1 or type 2 diabetes must consult his or her doctor before making such a severe dietary change. As the body adapts to low-carb dieting, medication dosages and treatment plans will have to be revised, and blood sugar levels must be carefully monitored. 

Certain Cancers Keto may be used in combination with chemotherapy and radiation, some studies have suggested, including one published in November 2018 in the journal Oncology. (12) But ultimately more studies are needed to determine if keto can play a role in cancer therapy, and patients should not use it as a stand-alone treatment or without a doctor’s consent.
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