Rakshann Sujeevan
KETOGENIC DIET
What is a Ketogenic Diet?
The keto diet is, at its simplest, a diet which “inverts the structure of the food pyramid”. This
entails maximising fat intake and limiting carbohydrates. Supposedly the diet makes the
body prioritise burning fat over carbohydrates for energy as they are as its main source of
fuel and carbs are limited. The basic regulations are as follows:
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Eat mostly healthy fats (about 75% of your daily calories)
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Keep protein intake (about 20%)
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Consume minimal carbs (no more than 5%
Strengths and Weaknesses
The ketogenic diet is a very popular diet with many benefits and weaknesses. Its main
strength is its weight loss factor, especially so in the first few weeks of dieting. Another
strength is its blood sugar control, lowering the carbohydrate intake also reduces the
glucose in your blood allowing for better blood sugar levels. However despite these
benefits it does have weaknesses, namely its difficulty in maintenance especially due to its
low carbohydrate content. Another weakness is its nutrient deficiencies since it is low in
vitamins, minerals and fibres.
Australian Dietary Guidelines
The Australian Dietary Guidelines recommends that a healthy diet should include a variety
of foods from all five food groups including vegetables, fruit, whole grain, meats, fish, nuts
and tofu. A ketogenic diet is a high-fat, low-carbohydrate diet and does not fully adhere to
the recommendations of the Australian Dietary Guidelines as it restricts or eliminates many
foods that are recommended in the guidelines, such as whole grains, fruits, and some
vegetables. A ketogenic diet encourages high consumption of animal-based foods,
including meats, eggs, cheese, and butter, which may be at odds with recommendations to
consume more plant-based foods and less processed meat.
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Sustainability?
One of the potential challenges of following a ketogenic diet is that it can be difficult to
obtain all the necessary nutrients from a limited range of foods. For example, a ketogenic
diet typically restricts or eliminates foods such as fruits, whole grains, and legumes, which
are important sources of fibre, vitamins, and minerals. Over time, this could lead to
nutrient deficiencies and other health issues.
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