Understanding the Ketogenic Diet: A Simple Guide for Everyone

Understanding the Ketogenic Diet: A Simple Guide for Everyone

In recent years, the ketogenic (or “keto”) diet has gained popularity as a way to lose weight and improve overall health. But what exactly is the ketogenic diet, and how does it work?

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. Unlike normal balanced diets which rely on carbohydrates (like bread, pasta, and rice) for energy, the ketogenic diet shifts the body’s energy source from carbs to fats. This change puts the body into a metabolic state called ketosis, where it starts burning fat for fuel instead of sugar.

How Does Ketogenic Diet Work?

To understand how the ketogenic diet works, it’s important to know how your body uses energy. Usually, our bodies break down carbohydrates into glucose, which is then used for energy. However, when you drastically reduce your carb intake, your body runs out of glucose and needs a new energy source. That’s when it starts breaking down fat into smaller molecules called ketones. These ketones then become the main fuel for your body and brain, a process called ketosis.

When you’re in ketosis, your body burns stored fat more effectively, which is why many people lose weight on this diet. At the same time, your insulin levels go down, which allows your body to use fat instead of holding onto it. After a few weeks, your body becomes more efficient at using fat and ketones for energy, helping you feel more stable and less hungry. Therefore, this method can achieve the aim of burning excessive fat. 

Food Composition of a Standard Ketogenic Diet

To achieve and maintain ketosis, the ketogenic diet requires a specific distribution of macronutrients. This macronutrient ratio encourages your body to rely on fats as its primary energy source, facilitating the production of ketones and the metabolic state of ketosis. Here’s a breakdown of the typical composition:

• Fats: 70–80% of total daily calories

Healthy fats are the cornerstone of the ketogenic diet. They are the main source of energy that you want your body to utilize. However, this does not mean that you can eat animal fats, butter, or poultry skin every day. Instead, focus on healthier sources like avocados, olive oil, coconut oil, nuts, seeds, and fatty fish.

• Proteins: 10–20% of total daily calories

Moderate protein intake is the key to ensure muscle maintenance without overproducing glucose through a process called gluconeogenesis. Good protein options include eggs, fish, poultry, and plant-based proteins like tofu and edamame.

• Carbohydrates: 5–10% of total daily calories

Carb intake is drastically reduced to about 20–50 grams per day, depending on individual needs. Low-carb vegetables like leafy greens, broccoli, and cauliflower make up most of this allowance. However, in the ketogenic diet, starchy vegetables such as potatoes, pumpkins, and corn should be avoided. 

At the same time, performing a ketogenic diet means that you’ll have to avoid foods that are high in carbs, such as:

• Bread, pasta, and rice
• Sugar and sugary treats
• Most fruits 
• Starchy vegetables like potatoes and corn

Health Benefits of the Ketogenic Diet

The ketogenic diet is not just a weight-loss tool; it may also offer several other health benefits. Below are some of the ways the diet might improve overall health:

1. Weight Loss

The keto diet is often effective for weight loss due to its focus on burning fat for energy instead of carbohydrates. By limiting carb intake, the body depletes its glycogen stores and begins breaking down stored fat into ketones for fuel. This process may help reduce appetite as the high-fat content and protein help promote satiety, making it easier to consume fewer calories without feeling hungry. Besides that, it can also accelerate fat loss since fats are used as the main source of energy for the body functioning.

2. Improved Blood Sugar Control

By limiting carbohydrates, the ketogenic diet can stabilize blood sugar levels and improve insulin sensitivity, which is particularly beneficial for people with type 2 diabetes. When fewer carbs are consumed, there is less glucose entering the bloodstream. Therefore, it can reduce the need for insulin production and lowers HbA1c levels. 

3. Enhanced Brain Health and Mental Clarity

The ketones produced during ketosis serve as an alternative fuel for the brain, which may lead to better cognitive performance. This can help improve focus and concentration. Hence, it may benefit individuals with neurological conditions such as epilepsy, Alzheimer’s disease, or Parkinson’s disease.

4. Reduced Inflammation

Chronic inflammation is a key contributor to many health problems, including heart disease, arthritis, and autoimmune disorders. The ketogenic diet may help reduce inflammation by lowering oxidative stress through reduced sugar intake and encouraging the consumption of anti-inflammatory foods like fatty fish, olive oil, and nuts.

5. Support for Polycystic Ovary Syndrome (PCOS)

Research suggests that the keto diet may help improve hormonal imbalances and insulin sensitivity in women with PCOS.

6. Increased Energy

Many people report sustained energy levels throughout the day due to stable blood sugar and a consistent supply of ketones for fuel.

While the ketogenic diet may provide benefits for weight loss and certain health conditions, following it for an extended period can still pose potential risks. Here are some key concerns to consider:

Potential Disadvantages and Long-Term Health Risks of the Ketogenic Diet

1. Nutrient Deficiencies

The keto diet restricts many food groups, such as fruits, grains, and starchy vegetables. However, these foods are rich in essential vitamins, minerals, and fiber that may benefit our health. Insufficient consumption of these foods in the long run may lead to deficiencies in important nutrients such as:

• Vitamin C 

Found in fruits and starchy vegetables.

• Magnesium and Potassium

Essential for heart and muscle health, often sourced from whole grains and fruits.

• Fiber

Vital for digestive health, commonly obtained from grains and certain fruits.

2. Keto flu

When you first start the keto diet, some people experience symptoms like headaches, fatigue, and irritability—this is often referred to as the “keto flu.” It usually passes after a few days to a week as your body adjusts.

3. Heart Health Concerns

A ketogenic diet emphasizes a major portion of fats. Although healthy fats are suggested, saturated fats can still build up when consumed in large amounts (e.g., from butter, cheese, and fatty cuts of meat). Hence, this may increase LDL cholesterol (“bad cholesterol”) levels in some individuals, raising the risk of cardiovascular disease.

4. Kidney Strain

The ketogenic diet may place extra stress on the kidneys, especially if it includes a high intake of animal proteins. Over time, this strain can increase the risk of kidney stones or exacerbate preexisting kidney disease due to the increased excretion of calcium and uric acid.

5. Liver Health Issues

Consistently consuming high levels of fat can strain the liver, which is responsible for processing fats and producing ketones. For people with preexisting liver conditions, this may also worsen liver health.

6. Bone Health Risks

Some studies suggest that long-term ketosis can lead to bone density loss, increasing the risk of osteoporosis. This is thought to result from a reduction in mineral absorption, particularly calcium.

7. Digestive Health Problems

A lack of fiber-rich foods, like whole grains and fruits, can lead to constipation or other gastrointestinal issues over time. Maintaining hydration and including low-carb, high-fiber options like leafy greens and chia seeds can help but may not fully counteract the reduced fiber intake.

8. Social and Psychological Challenges

The restrictive nature of the keto diet can be difficult to sustain, leading to frustration, social isolation during mealtimes, or disordered eating patterns in some individuals. Long-term adherence requires significant effort and discipline, which can affect mental health.

9. Potential for Weight Regain

Because the ketogenic diet is highly restrictive, individuals may find it difficult to maintain the diet long-term. Transitioning back to a typical eating pattern often leads to weight regain if not carefully managed.

How Do You Know if the Ketogenic Diet is Right for You?

The ketogenic diet may not be suitable for everyone, and it’s important to consider your health and lifestyle before diving into a low-carb, high-fat eating plan. Here are some key questions to ask yourself to help determine if the ketogenic diet might be a good fit:

1. What kinds of aims you would like to achieve?

If you’re considering the keto diet, it’s important to think about what you want to achieve. Are you looking to lose weight, manage blood sugar levels, boost mental clarity, or improve your energy? The keto diet has various kinds of advantages but at the same time, it also has quite a few downsides. A Keto diet can support certain goals by encouraging your body to burn fat for fuel instead of relying on carbohydrates. However, success depends on how well the diet aligns with your specific needs and lifestyle.

2. Do you have any medical condition? 

People with certain health conditions, such as diabetes, epilepsy, or heart disease, may benefit from a ketogenic diet under medical supervision. However, those with liver or kidney issues may need to avoid it. It’s important to talk to a doctor or dietitian before starting, especially if you have a chronic condition.

3. Can you commit to a low-carb lifestyle?

The ketogenic diet requires strict carbohydrate limitations. You’ll need to avoid foods like rice, noodles, pasta, starchy vegetables, and most fruits, which might be difficult for some people to sustain long-term. If you find it challenging to reduce carbs consistently, it might not be the right choice.

4. Are you willing to monitor your health frequently?

The keto diet can cause some initial discomfort (like the “keto flu”) and may affect your digestion or electrolyte balance. It’s important to check in with a healthcare professional to monitor your progress and ensure you’re maintaining balanced nutrition.

5. Do you need help planning meals and staying on track? 

The keto diet can be difficult to follow without proper meal planning and guidance. If you’re uncertain about how to create balanced meals or need support to stay on track, consulting a dietitian can help you make the transition and stay consistent with the diet.

How Can a Dietitian Help?

When considering the ketogenic diet, it’s important to remember that not every diet is right for everyone. This is where a dietitian comes in to help. A dietitian can help you assess whether the ketogenic diet is a good fit for your personal health needs, goals, and lifestyle. Here’s how they can guide you:

1. Personalized advice

Dietitians take into account your unique health history, including any existing medical conditions, allergies, and medications you’re taking, to determine if the keto diet is safe and suitable for you.

2. Nutritional balance

While the keto diet emphasizes high fats, it’s still important to ensure you’re getting a balance of nutrients. A dietitian can help you plan meals that meet your nutritional needs, so you don’t miss out on essential vitamins and minerals.

3. Managing health conditions

For people with certain health conditions, like diabetes, high blood pressure, or heart disease, a dietitian can provide advice on how the keto diet might affect your condition and whether any adjustments are needed. They can also monitor your progress to make sure the diet doesn’t cause any unwanted side effects.

4. Long-term support

Dietitians offer ongoing support to help you stay on track and make adjustments as needed. They can also provide strategies for maintaining the benefits of the keto diet without feeling deprived or bored with your food choices.

5. Education and understanding 

A dietitian can help you understand the science behind the ketogenic diet, explain how it works, and teach you how to make healthier food choices daily. This can empower you to make informed decisions about your diet and long-term health.

Is the Ketogenic Diet Right for You?

Before you start the ketogenic diet, it’s important to consult with a healthcare professional, especially if you have any existing health conditions. If done correctly, the ketogenic diet can be a safe and effective way to lose weight and improve health. However, it’s important to ensure that you’re getting enough nutrients and staying balanced. Remember, no diet is one-size-fits-all. What works for one person may not work for another. Listening to your body and taking it one step at a time can help you understand your body and find the best solution that is right for you.

Final Thoughts

The ketogenic diet is a unique way of eating that can help you lose weight, improve blood sugar levels, and even boost brain function. By focusing on healthy fats and reducing carbs, your body can enter ketosis and start burning fat for fuel. However, it’s not without its challenges and should be approached with careful consideration and professional guidance. A dietitian can be an invaluable resource in helping you decide if the ketogenic diet is the right choice for you. If you decide to give it a try, make sure to focus on whole, nutrient-rich foods and prioritize a balanced approach to health. And most importantly, enjoy the journey to a healthier you!

Book a Session with Us

Take the first step toward improving your cognitive health by booking a Diet Consultation Session (RM 399), which includes: 

• A 1-hour NFPE nutrition-focused physical examination (certified by Rutgers University on malnutrition assessment).
• Anthropometry measurements (muscle mass, fat, weight).
• A detailed diet assessment and consultation with a dietitian on personalized diet plan (certified by KKM).
• A 1-hour Muscle Strengthening Session using the Dr. Kiseki medical device (worth RM120), a KKM-certified medical device for neuromuscular health. 

Location: Klinik RE, Bukit Damansara, Kuala Lumpur
Call: 011 54308984 (Dietitian Team) to book your appointment.

Let us guide you toward a stronger, healthier you!