Is the Keto Diet Dangerous?

KETOGENIC DIET comprises high fat intake and limited carbohydrate consumption.

The fuel burned from your body is converted from carbohydrate to fat.  

The acceptable macronutrient distribution range of the ketogenic diet: 

 

 

75% fat

20% protein

5% carbohydrates

 

                                                            

 

Generally, a keto diet uses the ratio 3:1 or 4:1.

 

Means, 3 or 4 grams of fat provided for each 1 gram of carbohydrate and protein combined.

 

This individualized diet serves little to no carbohydrate depending on protein requirements.

 

It usually includes ample of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds and fibrous vegetables. 

  

 

However, pay some extra attention if you are a patient with renal dysfunction. (Bianco A, 2013)

 
HOW YOUR KETO PLATE SHOULD LOOK LIKE?

 

Let say your daily energy requirement is 1500 kcal. 

So, 

75% of fat = 1125 kcal, which means 125 g.    

20% of protein = 300 kcal equivalent to 75 g.

5% of CHO = 75 kcal same as 18.75 g. 

How Does Ketogenic Diet Works?

• Depletion in appetite due to higher satiety effect of proteins
• Reduction in lipogenesis and increased lipolysis
• Increased metabolic costs of gluconeogenesis and the thermic effect of proteins

(Antonio Paoli, 2014)

 

Is a Ketogenic Diet safe for obese subjects?

• Decreased the body weight and body mass index 
• Reduced the triglycerides, LDL cholesterol and blood glucose levels 
• Increased level of HDL cholesterol

(Hussein M Dashti, 2004) 

 

Problems with the keto diet?

 

Keto diet usually inadequate in:

 

1. Vitamin B

Keto-friendly vitamin B sources:

• Fish, Chicken
• Nuts
• Dairy products
• Egg

  

2.      Folate

 How it’s possible?

 

The keto diet limits carbohydrates intake in your plate. 

Abundant of plant sources are from carbohydrates. 

Indirectly, you tend to avoid eating adequate leafy greens in your diet.  

 

How to prevent this?
 

You should consume at least 1-2 servings of leafy green vegetables daily, such as kale, spinach and so on. 

3.      Iron

 

You must consume 8 to 30 mg of iron per day. 

Iron-rich Keto-friendly foods:

•  Spinach
• Dark chocolate
• Pumpkin seeds
• Broccoli
• Egg

4.     Calcium 

 This micronutrient will be flushed from your body along with other electrolytes.

 

So, you must consume 1000-2000 mg of calcium daily.

 

Here are some food sources for you: 

•  Almonds
• Broccoli
• Kale
• Cheese
• Sardines

  5.      Zinc 

 

 

You should eat vegetables, poultry, fish, dairy and mushrooms to avoid zinc deficiency.  

 

TAKE HOME MESSAGE

 

Here, are few examples of foods products which must be eliminated from your diet as they contain a considerable amount of carbohydrates:

• Bread Cake, Cookies 
• Carbonated drinks 
• Rice
• Candy, Chewing gums
• Potatoes