Keto diet trend in US raises questions about its arrival in Spain

The keto diet sweeping the US and its possible incursion into Spain

In January 2019, half of the United States fights over a plate of pasta while the other half is forbidden from eating it. The ketogenic diet—known as keto—has become a mass trend backed by well-known figures, including former actress Jenna Jamison as its standard-bearer. It promises that the body will stop feeding on glucose and start burning fat. The lingering doubt is simple and very Spanish: will it arrive in Spain with this same force?

What is the keto diet and why is ketosis discussed

The premise is as simple as it is radical. A ketogenic diet forces the body to obtain energy from fat instead of carbohydrates. Since carbs convert to glucose, essential fuel for cellular function, by removing them, the liver transforms fat into acids and ketone bodies. These enter the brain and replace glucose.

When ketone body levels in the blood are high, one enters ketosis, a state that has historically functioned as a medical tool: it reduces epileptic seizures. Those hospital protocols were accompanied by low fluid intake causing severe constipation, a practice doctors no longer recommend. The method has migrated from the hospital to the commercial runway.

What does one eat on a ketogenic diet?

Abundant fat, moderate protein, and carbohydrates reduced to a minimum. The method's range sets the threshold at about 20 grams of carbohydrates per day to ensure ketosis. The math isn't as brutal as it sounds: 100 grams of spinach provides barely one gram of carbs, leaving room for vegetables and some fruit.

Hence, many prefer to speak of LCHF—low carb, high fat—rather than ketogenic, though they are not the same: ketogenic is the strict version. The typical internet breakfast—eggs, bacon, sausage, and lemonade—gives an idea of the caloric profile sought.

The formula to know if one is in ketosis

Entering ketosis is no longer an act of faith. The practical rule discussed in the thread is an inequality: % carbs + 0.68·(% proteins – 10) < 20. If the result exceeds this threshold, ketosis vanishes.

Protein is the most neglected variable. The digestive system absorbs about 10 grams of protein per hour, and recommendations place the minimum at one gram per kilogram of body weight, up to 1.8 if training. For someone weighing 70 kilos, this equals about 126 grams daily. Going over has a cost: excess protein can convert to glucose and return the body to square one.

Testimonials versus warnings about liver and kidney health

Here the terrain becomes slippery. Those who have been on the diet for months describe notable improvements: fewer colds, more morning energy, and, above all, satiety that prevents hunger between meals. One striking case claims to have gone 28 years without a cold since adopting the method. Another testimonial quantifies the change as going from 2 to 4 colds a year to zero.

On the other side, warnings arise. It is argued that the liver handles extra work that doesn't always compensate, with the reminder that there is no hepatic dialysis. Others point to muscle loss and an unhealthy appearance after prolonged periods. The prevailing recommendation is professional supervision: people with undiagnosed renal or hepatic pathologies could be harmed.

Low carb, keto, and Atkins: they are not the same

Label confusion is monumental. Ketogenic demands few carbs and very high fat presence. According to the analysis in the thread, classic Atkins, conversely, is hyperproteinic: it removes even good carbohydrates in its initial phase and reintroduces them later. That is where a label crossover mixing unsupported concepts ends.

Some even claim fruit should occupy half the daily caloric budget, and that demonizing natural fructose is a gross error when compared to industrial syrups. The discussion also veered toward veganism, with an exchange of reproaches about which diet is healthier and which is harder to sustain.

Is it sustainable in the long term?

Good for rapid weight loss, according to almost all approaches, but with serious doubts about its continuity. Defenders insist it requires significant nutritional education, abundant vegetables, and control over chosen fats. Critics place it on the same shelf as other cyclical trends that come and go.

The analysis stalls right here. Anecdotal evidence is abundant and contradictory; long-term evidence is scarce. No one has fully separated the effect of the diet from the effect of eating less and better, and the food pyramid remains the battlefield.