Ketogenic and Palaeolithic Diet – The Pros and Cons of it

Recently in Taiwan and Malaysia, the ketogenic diet has become very popular. Due to its effectiveness in weight loss, it has rapidly gained popularity throughout Malaysia. This interview features a discussion with ketogenic diet expert Kelly Peterson. First and foremost, I must clarify that I do not encourage everyone to follow the ketogenic diet because it might harm your health more than it benefits it.

Various diet methods are advocated in the market. The most popular ones nowadays are the ketogenic diet and the paleo diet. What are the advantages and disadvantages of these diets, and what should be noted when following such diets? Listen to what nutritionist Edward Lau Huaiyou has to say.

What is Ketogenic Diet:

The ketogenic diet is a diet that consists of high-fat, moderate-protein, and low-carbohydrate. It was originally developed in 1921 by Dr Wilder where it can mimic metabolic effects during starvation. It is used as a treatment for children with epilepsy in earlier days. Nowadays, it has become popular for its potential weight loss and anti-cancer effects. In addition to its potential weight loss and anti-cancer effects, the ketogenic diet has gained attention for its ability to improve blood sugar control and reduce inflammation in the body. However, it is important for individuals to understand the macronutrient breakdown of their food and pay attention to nutrition labels to properly follow the diet. Understanding nutrition labels can help individuals ensure they are consuming the right balance of fats, proteins, and carbohydrates to maintain ketosis.

A Low-Carb Diet That Excludes Starch:

Kelly Peterson: I met my husband, Dr. Dan Peterson, 8 years ago. He does not eat starch and only eats protein and fat foods, but he has a well-proportioned figure and is very healthy. Under his influence, I started a low-carb diet. For 8 years, I consume about 70-80% fat from sources like coconut oil, olive oil, butter, avocado oil, and animal fats; 20% protein from seafood, meat, chicken, and duck; and 5-10% carbohydrates from leafy vegetables, nuts, and cheese. Foods like sugar, rice, bread, desserts, and starchy foods are strictly avoided. When eating out, avoid carbohydrates and sugar, for example fried chicken without starch can be consumed even with skin, if it’s covered with starch then the skin has to be excluded, when ordering stir fry vegetables, special request to not include potato starch to thicken the sauce and not to add sugar to stir-fry it can also be made.

For example: a meal has 85 grams of meat (containing about 22 grams of protein, 13 grams of fat), cooked with a tablespoon of coconut oil (13 grams of fat), and melt another tablespoon of butter on the cooked meat (13 grams of fat), served with a plate of 100 grams of green leafy vegetables (13 grams of fat, 4 grams of carbohydrates, and 3 grams of protein) fried in 1 tablespoon of coconut oil.

52 grams of fat x 9 calories = 468 calories; 25 grams of protein x 4 calories = 100 calories; 4 grams of carbohydrates x 4 calories = 16 calories; A meal contains 80% fat, 17% protein, 3% carbohydrates = 584 calories.

When we eat low-carb, moderate protein and good-fat foods, insulin in the blood will continue to be at a low level, and the body will switch to a fat-burning mode. This state is called ketosis. Ketones are molecules in the blood that are converted into fuel for the brain, heart and muscles, providing energy for our daily activities. Ketones are a normal and safe chemical reaction produced by the body as it breaks down fat.

When fat is broken down, it produces fatty acids for the liver to burn through a process called beta-oxidation. To facilitate this process, insulin is maintained at low levels. The lesser the insulin in, the more fat will be burned, both from food and stored in the body, and the more ketones are produced. When fat cells shrink, body fat decreases, and hormones are balanced, people will naturally lose weight. This is why we benefit from ketosis. To take advantage of burning fat to provide energy, blood sugar must be maintained at a healthy level. Controlling the intake of carbon and sugar in food is the most effective way to control blood sugar.

When practising a low-carb diet, it is important to pay attention to the following: you will have huge craving for carbohydrates in the first few days, and feel fatigued. If you encounter such circumstances, you can overcome it by eating some nuts, protein, high fat foods, and drink a glass of water with one teaspoon of salt. At present, some experts still hold a different opinion on the beneficial effect of low-carb, high-fat diet.

Comments from Nutritionist:

Ask: The “ketogenic diet” trend is a very popular diet trend abroad. It is said that it has many benefits where it can inhibit the growth of cancer cells and even lose weight without starving. How does the ketogenic diet work?

Lau: The weight loss effect of the ketogenic diet is promising. Compared with carbohydrates, our body needs to consume more energy to digest fat and protein. When we don’t have adequate carbohydrates in the body it will automatically reduce the accumulation of body fat. Due to the lack of glucose in the body, cells are forced to find another alternative energy source which is ketones.

Ask: Meat and fat are relatively satiating, which indirectly causes us to eat less. In the short term, the ketogenic diet can also control blood sugar, cholesterol and blood lipid. The ketogenic diet has also been used to treat certain cancers, but the evidence is still insufficient. Are there risks with this eating pattern?

Lau: The ketogenic diet was originally a diet designed for patients with special needs, such as children with refractory epilepsy. The ketogenic diet increases the chance of myocardial injury during exercise and reduces bone density. Some experiments have also confirmed that long-term ketogenic diet will lead to dyslipidemia. Without carbohydrates, people on a ketogenic diet will likely consume protein in excess, which will increase the burden on the kidneys. In summary, although a short-term ketogenic diet will have a certain weight loss effect, however, there are still risks to long-term implementation of a ketogenic diet, and its safety is questionable.

The Cons of Keto Diet

There are still risks associated with the ketogenic diet. First of all, long-term intake of meat may cause extra burden on the kidneys. Some may argue that the ketogenic diet focuses on moderate amounts of protein, not high protein. But there is no proper definition of the appropriate amount of protein to be consumed in a day. This may result in individual presumptions and definition, where some may be consuming too much protein. Long-term intake of high fat and meat, although may aid in rapid weight loss but it will also lead to the formation of gallstones.

Secondly, without carbohydrates, the combination of meat can easily cause loss of appetite, nausea, constipation, and indigestion. Long-term intake of meat and high fat are more likely to form kidney stones, and in severe cases, it can also affect thinking ability.

In the long run, the ketogenic diet is still not safe enough. If you want to lose weight, just start with a balanced diet!

The Paleo Diet:

The paleo diet was first introduced by Nutritionist Walter Voegtlin in 1975 and later promoted by Dr Loren Cordain. It is based on the idea of eating like our ancestors did during the Palaeolithic era, focusing on natural, unprocessed foods. It excludes modern foods like refined grains, dairy products, and processed foods. It encourages the consumption of vegetables, fruits, lean meats, and non-processed, non-starchy carbohydrates.

Lau: While the paleo diet can provide short-term benefits, such as weight loss, it may also lead to high ketone levels and low blood pressure. Finding suitable foods for this diet can be challenging, and it may lead to nutritional deficiencies.

Long-term abstinence from meals and grains is also not encouraged. In fact, whole grains have a lot of beneficial effects towards our health. Not only does it contain a large amount of dietary fibre which aids in digestion, it also helps in reducing blood sugar and three highs and increases the feeling of satiety. Unless you have gluten intolerance or celiac disease, there aren’t many scientific studies proving the safety and effectiveness of Paleo diet in the long run.

Lau: Instead of strictly controlling your diet, it is better to maintain a healthy lifestyle to support the body’s primitive needs, such as eating more fresh and natural foods, having more contact with nature, going to bed early and getting up early. These small changes work better than adhering to long-term strict diet like Paleo diet.

Who is Not Suitable for Paleo Diet?

It is not suitable for people with illnesses to change their diet however they want. Please seek advice from a dietitian or a nutritionist.

This Be Used as a Long-term Solution to Maintain Fitness or Good Health?

We don’t encourage this. Seek advice from a professional dietitian or nutritionist before making major dietary changes. In fact, blood lipid, blood pressure, and blood sugar are not the only parameters to define good health. Nowadays, there are many diet methods that seem very promising in reducing weight and “three highs” problems in the short term. However, when we see a bigger picture, the results may be stagnant or worse. A balanced diet that includes whole grains, lean proteins, and a variety of fruits and vegetables is generally a safer and more sustainable approach to maintaining good health.

The Mediterranean Diet:

As an alternative to extreme diets, Lau recommends the Mediterranean diet. This diet encourages the consumption of whole grains, fruits, vegetables, nuts, olive oil, fish, beans and moderate amounts of wine. It is associated with improved heart health and has a better track record of being sustainable and safe in the long run. Additionally, it places importance on lifestyle factors like exercise, sleep, and family meals.

In conclusion, there is no one-size-fits-all diet. The effectiveness and safety of a diet depend on individual needs and circumstances. A balanced diet that considers personal preferences and dietary restrictions is often a more sustainable approach to maintaining health than strict, extreme diets. Consulting a dietitian or nutritionist for guidance is recommended before making significant dietary changes.