Short-Term Health Impacts of the Ketogenic Diet
The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential health benefits.
By drastically reducing carbohydrate intake and increasing the consumption of healthy fats, the body enters a state of ketosis, where it primarily burns fat for energy. While the long-term effects of the ketogenic diet are still being studied, this article focuses on the short-term health impacts based on current scientific research.
Weight Loss
One of the primary reasons individuals adopt the ketogenic diet is to achieve weight loss. A systematic review and meta-analysis published in the British Journal of Nutrition found that low-carbohydrate diets, including the ketogenic diet, were associated with significant weight loss in the short term (1). This can be attributed to the reduction in carbohydrate intake, leading to decreased insulin levels and increased fat burning.
Improved Blood Sugar Control
The ketogenic diet has shown promising results in improving blood sugar control, especially in individuals with type 2 diabetes. A study published in Nutrition & Metabolism reported that the ketogenic diet led to improved glycemic control and reduced insulin resistance in obese patients with type 2 diabetes within two weeks (2). This effect can be attributed to the low-carbohydrate nature of the diet, which minimizes blood sugar spikes.
Reduced Triglyceride Levels
Elevated levels of triglycerides, a type of fat found in the blood, are a risk factor for heart disease. Research suggests that the ketogenic diet may help reduce triglyceride levels in the short term. A study published in the Journal of Clinical Lipidology found that a very low-carbohydrate ketogenic diet significantly decreased triglyceride levels in obese individuals within six months (3).
Increased HDL Cholesterol
High-density lipoprotein (HDL) cholesterol is often referred to as "good" cholesterol because it helps remove low-density lipoprotein (LDL) cholesterol from the arteries. Studies have indicated that the ketogenic diet may increase HDL cholesterol levels. A randomized controlled trial published in the Journal of Nutrition and Metabolism found that individuals following a ketogenic diet experienced a significant increase in HDL cholesterol after three weeks (4).
Initial Side Effects
As the body adjusts to the ketogenic diet, some individuals may experience short-term side effects known as the "keto flu." These side effects include fatigue, headache, dizziness, irritability, and constipation. They are often attributed to the transition from burning carbohydrates to utilizing fat as the primary source of fuel. However, these symptoms are generally temporary and tend to resolve within a few days to weeks as the body adapts to ketosis (5).
Nutrient Deficiencies
Since the ketogenic diet restricts many carbohydrate-rich foods, there is a potential risk of nutrient deficiencies if not carefully planned. A study published in the Journal of the American College of Nutrition reported that individuals following a ketogenic diet had lower intakes of vitamins A, C, and E, as well as several minerals, compared to those on a balanced diet (6). Therefore, it is important for individuals following the ketogenic diet to ensure they consume a variety of nutrient-dense foods or consider appropriate supplementation.
In the short term, the ketogenic diet has shown several potential health benefits. It has been associated with weight loss, improved blood sugar control, reduced triglyceride levels, and increased HDL cholesterol. However, it is important to consider individual needs and consult with a healthcare professional before embarking on any dietary changes. Additionally, it is crucial to prioritize a well-rounded and nutrient-dense approach to ensure the body receives essential vitamins and minerals. Further research is needed to better understand the long-term implications and overall sustainability of the ketogenic diet.
References:
-
Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(7), 1178-1187.
-
Saslow, L. R., Daubenmier, J. J., Moskowitz, J. T., Kim, S., Murphy, E. J., Phinney, S. D., & Ploutz-Snyder, R. (2017). Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes. Nutrition & Metabolism, 14(1), 75.
-
Santos, F. L., Esteves, S. S., da Costa Pereira, A., Yancy, W. S., & Nunes, J. P. (2012). Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Journal of Clinical Lipidology, 6(3), 257-269.
-
Goss, A. M., Gower, B. A., Soleymani, T., Stewart, M. S., & Fleming, J. (2013). Effects of dietary macronutrient distribution on lipoprotein subclasses and inflammatory markers in overweight/obese women and men. Journal of Nutrition and Metabolism, 2013, 1-10.
-
Gibson, A. A., Seimon, R. V., Lee, C. M., Ayre, J., Franklin, J., Markovic, T. P., ... & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta‐analysis. Obesity Reviews, 16(1), 64-76.
-
Paoli, A., Grimaldi, K., D'Agostino, D., Cenci, L., Moro, T., Bianco, A., & Palma, A. (2013). Ketogenic diet does not affect strength performance in elite artistic gymnasts. Journal of the International Society of Sports Nutrition, 10(1), 34.
