Favoured by the likes of Kim Kardashian and Gwyneth Paltrow for its rapid results, the Ketogenic Diet has been making headlines non-stop over the past 12 months.

The low carbohydrate, high fat program sees participants eat moderate protein and receive the majority of their energy intake from fat.

But does it really work?

The Dietitians Association of Australia recently weighed in on the controversial diet and revealed the three things people need to consider before jumping on board the Keto bandwagon.

The low carbohydrate, high fat Ketogenic Diet sees participants eat moderate protein and receive the majority of their energy intake from fat

The Dietitians Association of Australia recently weighed in on the controversial diet and revealed the three things people need to consider before jumping on board the Keto bandwagon

What is the Keto Diet? A Keto Diet is rich with foods that contain a high amount of healthy fats such as nuts, avocado, oils and fish and the focus is on these good fats rather than bad, like milk, butter and cream. They are low in carbohydrates and are made up of 5-20 per cent of carbohydrates, whereas a standard diet has 30-50 per cent. If your diet is low in carbohydrates your body is shifted into 'ketosis', which is when fat stores in the body are broken down into ketones, which fuel the muscles and the brain. This then results in enhanced fat burning and relatively quick weight loss. Advertisement

In a recent media alert, the DAA first explained the thinking behind the program and how it works.

'As fat is the main source of energy being consumed, the body must then use this (that is, break it down) as its main energy source or "fuel",' they explained.

'When dietary fat is metabolised for energy, by-products called "ketone bodies" (molecules that are made by the liver from fatty acids) are produced which are used up by the body’s tissues, muscles and the brain. This process is known as "ketosis".

'The body can enter ketosis during times of severe energy restriction (such as during fasting or starvation) or prolonged intense exercise, or when carbohydrate intake is reduced to around 50g per day, or less – the equivalent of around two slices of bread, and a banana.'

On average, we eat only half the recommended daily amounts of at least 25g of fibre for women and 30g for men – and being on a ketogenic diet will make it harder to meet these targets

While there are many low carb, high fat diets available, the Keto Diet remains 'proportionately lower in carbohydrates' at around 20 to 50 grams per day to keep the body 'in a state of ketosis'.

When it comes to weight loss, the DAA says those who follow a Keto Diet will 'undoubtedly result in short-term weight loss'.

This, they explain, probably comes down to 'a reduction in total energy (kilojoule) intake, the depletion of liver and muscle glycogen stores and associated water, and a reduced appetite'.

When it comes to weight loss, the DAA says those who follow a Keto Diet will 'undoubtedly result in short-term weight loss'

What is 20-50g of carbohydrates the equivalent of? In fact, the 20-50g of carbohydrates allowed in a KD is equivalent (in carbohydrate terms) to just a small tub of yoghurt, an apple, and half a medium potato over a day. So, using fruit as an example, following a KD would likely mean limiting fruit to only one serve a day, or eating it in place of other nutritious foods like vegetables, dairy foods, and grains. This requirement to strictly limit certain foods makes it near impossible to meet nutrients needs without supplementation. Advertisement

Despite this short-term weight loss, it is important to maintain a healthy weight by following a sustainable eating pattern long-term.

'With this in mind, dietary recommendations should always be tailored to an individual – as everyone is unique, and what works for one person, may not work for another. That is, there is no one-size-fits-all approach when it comes to achieving and maintaining a healthy weight,' they said.

The diet has a number of limitations, with the DAA admitting it is 'undoubtedly difficult to stick to because it drastically reduces the intake of a number of food groups'.

These food groups include fruit and vegetables, dairy foods, and grain foods and carbohydrate-containing foods, such as breads, cereals, rice, pasta, legumes, fruit, and starchy vegetables (like pumpkin, peas, and potato) must all be limited.

A ketogenic diet is based around a very low carbohydrate diet, which means nutritious foods like vegetables and fruit, wholegrains and dairy foods will need to be limited

Because the diet is also low in fibre, gastrointestinal symptoms can also show including constipation.

According to the DAA, this could also mean an increased risk of bowel cancer in the long term.

Other challenges include those relating to the social aspects of eating.

The low amount of wholegrains, fruits and vegetables is also concerning as wholegrains are linked with a reduced risk of health conditions and fruits and vegetables are an excellent source of vitamins, minerals and fibre.

What to consider before trying the Keto Diet? You will be missing out on some seriously healthy foods A ketogenic diet is based around a very low carbohydrate diet, which means nutritious foods like vegetables and fruit, wholegrains and dairy foods will need to be limited. In fact, the 20-50g of carbohydrates allowed in a ketogenic diet is equivalent (in carbohydrate terms) to just a small tub of yoghurt, an apple, and half a medium potato over a day. It might affect your gut health As well as filling us up, fibre from fruit, vegetables, legumes and wholegrains is vital for a healthy gut – such as to support the growth of ‘good’ bacteria and to keep the lining of the bowel healthy. On average, we eat only half the recommended daily amounts of at least 25g of fibre for women and 30g for men – and being on a ketogenic diet will make it harder to meet these targets. You may find it hard to stick with The best ‘diet’ is one that ticks off all your nutritional needs, fits with your lifestyle, and that you enjoy. If you get these right – you’re onto a winner over the long-haul! Many studies show those on a ketogenic diet find it difficult to sustain, due to its restrictive nature (which can also make family meal times and outings with friends more complicated). Advertisement

The DAA says the diet is not recommended for the general population 'as the long term efficacy and safety of the diet are unknown, having only been studied in the short term'

'The fibre in wholegrains, fruit, vegetables, and legumes supports the growth of "good" bacteria, which keeps the lining of the bowel healthy,' the DAA explained.

'On average, we eat only half the recommended daily amounts of at least 25g of fibre for women and 30g for men – and being on a ketogenic diet will make it harder to meet these targets.'

All in all, the DAA agree that the diet does offer some metabolic benefits when followed in the short term and poses as 'a novel treatment for certain medical conditions'.

Despite this, they say the diet is not recommended for the general population 'as the long term efficacy and safety of the diet are unknown, having only been studied in the short term'.