The Impact of Ketogenic Diet LDL: What You Need to Know

What is the Ketogenic Diet?

The ketogenic diet was introduced by physicians in the 1920s originally as a treatment for epilepsy. In the current era, it is touted as a weight-loss tool that still allows you to feast on high-fat food.

Breaking Down the Keto Diet:

The ketogenic diet is a high-fat, moderate-protein and low-carb diet.

A daily breakdown looks like this:

• 75% of calories from fat Some healthy unsaturated fats are allowed on the keto diet — like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.

• 20% of calories from protein There is no discrimination between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.

• 5% of calories from carbohydrates Fewer than 20-50 grams of carbs are allowed per day. A medium-sized banana has about 27 grams of carbs. The keto diet excludes carb-rich foods like grains, beans, fruits and starchy vegetables.

How Does It Work?

Under normal dietary conditions, carbohydrates are broken down into glucose, which is used for energy. When you limit your carb intake to around 20-50 grams per day, your body's glucose stores become depleted. In response, your liver starts using fat as an alternative energy source.

Benefits of the Ketogenic Diet:

Weight Loss:

• The keto diet helps in reducing hunger hormones and increasing satiety, leading to fewer calorie intakes.

• It promotes fat loss while preserving lean muscle mass.

Improved Mental Clarity and Focus:

• Many keto dieters report enhanced cognitive functions and mental clarity.

• Ketones are a more efficient fuel source for your brain than glucose.
  

Steady Energy Levels:

• Unlike carbs, which can cause blood sugar spikes and crashes, fats provide a more consistent energy source.

• This leads to sustained energy levels throughout the day.

Epilepsy: 

• Originally developed to treat epilepsy, especially in children, the keto diet has been shown to reduce seizure frequency.

Type 2 Diabetes: 

• It can improve insulin sensitivity and reduce blood sugar levels.

Concerns:

Keto Flu:

• As your body adjusts to ketosis, you might experience flu-like symptoms such as headaches, fatigue, and irritability.

• These symptoms are temporary and can be mitigated by staying hydrated and ensuring adequate electrolyte intake.
  

Increase in LDL (bad cholesterol)

• The diet is high in saturated fat.

• It is hardly surprising that the keto diet is associated with high LDL, which is linked to heart disease.
  

Nutrient Deficiencies:

• The restrictive nature of the keto diet can lead to deficiencies in certain vitamins and minerals.

• A well-planned keto diet should include a variety of nutrient-dense foods and possibly supplements.
  

Digestive Issues:

• Some people experience constipation due to low fiber intake.

• Incorporating low-carb, high-fiber foods like leafy greens can help alleviate this.
  

Should you try the keto diet?

While there may be health benefits to the keto diet, it is best to speak to your doctor or dietitian before embarking on any extreme changes to your food intake and lifestyle. Keto diets should only be used with clinical supervision and only for short periods. There is no magic bullet for long-term weight loss. Ultimately, it is the best for most people to follow a well-balanced diet to maintain energy levels and wellness.