Keto 101

The ketogenic diet has been used in various clinical settings for years to help potentially reduce the negative effects of some medical conditions, and low-carb diets in general have been around since the early 1970s. But does the keto diet really work? And, more importantly, is it healthy?

- LISA TURNER

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The keto diet — short for “ketogenic” — is an ultra-low-carb regimen designed to shift the body into what’s called a state of ketosis. Most of the body’s cells use blood sugar (derived from dietary carbs) as their main source of energy. If carbs are restricted and less sugar is available, the body starts breaking down stored fat into chemicals called ketones – this process is ketosis. It usually takes two to four days of eating fewer than 50 grams of carbs per day for the body to shift, but the shift can take up to a week or more for some people. The intended result: more-balanced blood sugar and faster weight loss. Some research also suggests that ketones themselves are thought to suppress appetite.

Individual interpretations of the diet vary, but most restrict carbs to less than 50 grams per day, and some limit carbs to only 20 grams. Unlike the Atkins Diet, which gradually increases carbs as time goes on, the keto diet keeps carbs low to maintain a state of ketosis. Protein intake ranges from 10 to 20% of calories per day, while fat accounts for 70 to 80%.

Properly designed, the keto diet is considered safe in the short run, though side effects are typical, common include nausea, vomiting, headache, fatigue, dizziness, insomnia and constipation – a collection studies have examined the diet’s safety, but it can be harmful for people with kidney disease, pancreatitis and other conditions, as well as for diabetics taking insulin. If you fall into any of these categories, check with your doctor before attempting a keto regimen.

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