Keto Diet: Everything You Need to Know Based on Scientific Evidence

The ketogenic diet, or Keto, has gained popularity as a strategy for weight loss and managing metabolic diseases. However, questions about its efficacy, safety, and application persist. In this article, we address the most common queries using recent scientific studies, while exploring benefits, risks, and myths.

1. What Is the Keto Diet and How Does It Work?

The ketogenic diet is a meal plan high in fats (70-75% of calories), moderate in protein (20-25%), and very low in carbohydrates (5-10%), with daily carbohydrate intake typically below 50 grams. Its goal is to induce ketosis, a metabolic state where the body uses ketone bodies (derived from fat) as its primary energy source instead of glucose.

Mechanism of Action:

• Carbohydrate restriction lowers insulin levels, triggering the breakdown of stored fat.
• The liver converts fatty acids into ketone bodies (β-hydroxybutyrate, acetoacetate, and acetone), which fuel the brain and other organs.

Originally developed in 1921 to treat drug-resistant epilepsy in children, the diet has recently gained attention for obesity and type 2 diabetes management.

2. Science-Backed Benefits

Rapid Weight Loss

Studies show the Keto diet promotes significant short-term weight loss (1-6 months), primarily due to reduced water weight and the appetite-suppressing effects of ketosis. On average, individuals lose 1-4% of their body weight within the first weeks.

Improved Blood Sugar Control

Carbohydrate restriction lowers blood glucose and insulin resistance, benefiting type 2 diabetes patients. A 2020 study observed a 22 mg/dL reduction in triglycerides and a 4.6 mg/dL increase in HDL (“good cholesterol”).

Therapeutic Effects for Epilepsy

Approximately 30-50% of patients with drug-resistant epilepsy experience a 50% or greater reduction in seizures with the classic Keto diet (4:1 fat-to-protein + carb ratio).

Potential in Neurodegenerative Diseases

Preliminary studies suggest ketone bodies may improve cognitive function in Alzheimer’s patients. A pilot study from the University of Kansas noted a 5-point improvement in cognitive tests, though effects were temporary.

3. Risks and Side Effects

Short-Term Effects

• “Keto Flu”: Fatigue, headaches, nausea, and irritability during the first few days, linked to dehydration and electrolyte imbalance.
• Constipation and nutrient deficiencies (vitamins B, C, magnesium) due to restricted fruit and grain intake.

Long-Term Risks

• Elevated LDL (“Bad Cholesterol”): Diets high in saturated fats (e.g., bacon, butter) increase cardiovascular risk.
• Kidney Stones and Liver Strain: Protein and fat metabolism may harm kidneys and livers in predisposed individuals.
• Muscle Loss: Inadequate protein intake may lead the body to break down muscle for gluconeogenesis.

Contraindications:

• Pancreatitis, liver disease, lipid metabolism disorders, and pregnancy.

4. How to Implement the Keto Diet Safely

Getting Started

1. Consult a professional: Dietitians or doctors should review lab tests and adjust medications (e.g., insulin).
2. Prioritize healthy fats: Avocado, olive oil, nuts, and fatty fish (salmon) are better than processed fats.
3. Stay hydrated: Drink 2-3 liters of water daily to prevent dehydration and kidney stones.

Allowed vs. Restricted Foods

5. Frequently Asked Questions (FAQ)

Q: Is the Keto diet sustainable long-term?
A: Studies show only 20% maintain the diet beyond 2 years due to dietary restrictions. Alternatives like a moderate low-carb diet may be more feasible.

Q: Does it affect physical performance?
A: Endurance athletes may experience reduced performance in high-intensity exercises (>80% VO2 max), as the body prioritizes fat over glycogen.

Q: Can I drink alcohol?
A: Low-carb drinks (e.g., dry wine) are allowed, but alcohol may delay ketosis.

Conclusion: Is the Keto Diet Worth Trying?

The ketogenic diet can be effective for rapid weight loss, blood sugar control, and epilepsy, but it requires professional supervision and individual adaptation. Long-term risks, such as elevated LDL and nutrient deficiencies, highlight the importance of prioritizing healthy fats and supplementation.

For most people, a less restrictive approach, like a low-carb Mediterranean diet, may offer similar benefits with greater sustainability.

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Key References:

https://anmdecolombia.org.co/que-evidencia-cientifica-tiene-la-dieta-keto

https://pmc.ncbi.nlm.nih.gov/articles/PMC7480775

https://www.ncbi.nlm.nih.gov/books/NBK499830

https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.702802/full

This article was updated on April 24, 2025. For personalized guidance, consult a dietitian or physician.

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