The ketogenic diet is a low-carb, high-fat diet that causes your body to burn fats for energy instead of carbs. It is popular among people looking to lose weight or prevent diabetes. Many celebrities, including Lebron James and Kim Kardashian, swear by the keto diet.

Going keto can improve your blood sugar levels, reduce inflammation and lower your risk of diabetes and other diseases. To enjoy those benefits, a 2020 study suggests that dieters eat a keto diet in “small doses.”

In the study, researchers from the Yale School of Medicine and the Washington University School of Medicine used mice to examine the effect of a keto diet on the body. They found that the diet confers health benefits after a week. But if you stay on a keto diet for more than that period, it may raise your risk of diabetes and obesity.

Keto diets activate anti-diabetic immune cells

In a standard ketogenic diet, 70 percent of your total calorie intake should come from healthy fats, 20 percent from protein and 10 percent from carbs. Following this eating pattern puts your body into a metabolic state called ketosis.

Once you achieve ketosis, your ketone levels become higher than normal. This occurs because your diet limits your sugar intake, forcing your body to resort to burning fats for fuel, according to study author Vishwa Deep Dixit. This, in turn, produces chemicals called ketone bodies.

Your body uses ketones as an alternative source of energy. When it does, immune cells called gamma delta-T cells are activated.

Gamma delta-T cells protect your tissues from damage, reduce inflammation, lower your risk of diabetes and improve your metabolism. You can enjoy all these benefits when you get into ketosis, Dixit says. In their study, he and his colleagues found that eating a keto diet after a week reduces inflammation and blood sugar levels.

The long-term effects of keto diets

However, eating a keto diet for more than a week may increase your risk of obesity and Type 2 diabetes. This is because your body doesn’t just break down fats when you’re in ketosis; it also store fats in your tissues.

When you eat a keto diet, fat storage appears to start outpacing fat burning after a week. In the study, mice who continued to eat a keto diet for more than a week consumed more fats than they can burn and eventually became obese and diabetic.

“They [lost] the protective gamma delta T-cells in the fat,” Dixit explained.

Long-term studies in humans are still needed to ascertain how long you can stay in ketosis safely and what its long-term effects are. In the meantime, consult a health professional first before adopting a keto diet or any diet for that matter.

How to start a keto diet safely

Whether you’re trying to lose weight or ward off diabetes, it’s important to do keto right to enjoy its benefits and reduce any side effects. Here are some steps you should take before going keto:

• Choose healthy fats. Some types of fats, like omega-3s and unsaturated fats, are beneficial to your health. Others, like trans and saturated fats, are harmful.
• Make small adjustments. When you’re trying a new diet, it’s best to allow yourself time to ease into it. Start cooking with healthier oils, like avocado and olive oils, and swap potatoes and rice for non-starchy veggies like leafy greens.
• Hone your cooking skills. Making your own meals ensures that what you eat is keto-friendly and healthy.
• Be prepared for the keto flu. The term “keto flu” refers to the period after you start the diet when your body is still adjusting to burning fat for energy. In the first 10 to 14 days, you may feel foggy, your limbs may feel weak and you may be constipated. Some people do not experience these problems but others do.
• Increase your electrolytes. The amount of water and electrolytes that your kidneys expel increases during ketosis. As such, make sure you’re getting more sodium and potassium into your diet. Add sea salt to your food and eat non-starchy veggies like asparagus, kale and arugula.
• Acknowledge when keto isn’t working. Keto doesn’t work for everyone. Vegans, people taking insulin medications and individuals with digestive issues may not respond well to the diet.
• Remember keto isn’t a forever diet. A keto diet is designed to be short-term. After a week or so, depending on your healthcare provider’s advice, consider switching your diet to another healthy eating pattern.

The ketogenic diet promotes weight loss, reduces inflammation and helps ward off diabetes and obesity. But it’s not meant to be a long-term solution. In fact, it may negatively impact your health in the long run. Consult a health professional first before going keto to avoid unwanted side effects.

Sources:

ScienceDaily.com

Healthline.com

EverydayHealth.com