The ketogenic diet has remained popular for many years.Many consider it an effective method for losing weight and even becoming healthier.However, it presents many contradictions.
In this article, you will learn everything about the keto diet: scientific research, contraindications, menus and much more.
What is the ketogenic diet
Ketogenic or keto dietThis is a low-carbohydrate, high-fat, moderate-protein diet.This involves consuming less than 50g of carbohydrates per day, with the standard norm being 200-300g.
This diet was developed in the 1920s to treat childhood epilepsy.Fasting has been observed to reduce the frequency of epileptic seizures in children and adolescents.As fasting is only possible for a short period, it was decided to simulate hunger by eliminating the main source of energy: glucose.With good adherence to the ketogenic diet, seizures stop completely in 60% of children and are reduced by half in 35%.
Since the keto diet involves eating almost exclusively fat, it comes with some health risks.This is why it is now only prescribed in the event of failure of antiepileptic treatment.
Weight loss diets for medical purposes are taught in a hospital setting.Then, at least three specialists guide and observe the patient.If effective, keto nutrition is followed for another 1 to 2 years, no more.Even these patients don't live on keto for years.Doesn’t all this indicate the seriousness of the process?
Since 1960, diet has been considered an effective way to reduce excess weight.Today, it is still very popular despite all the risks it carries.
What is ketosis?Signs of ketosis
As a rule, the human body receives energy from glucose, which is formed during the breakdown of carbohydrates.Carbohydrates constantly come from food (vegetables, fruits, cereals, sugar, etc.).
When there is a lack of glucose, such as during fasting, the body is forced to seek other sources of energy.The liver begins to break down fatty deposits accumulated by a person.The resulting ketone bodies are used as alternative energy.This is what the diet is for.You can eat and still lose weight.
Ketosis is a state in which the body receives most of its energy not from glucose, but from ketone bodies formed as a result of the breakdown of fats.Thus, the body adapts to the conditions of lack of its usual source of energy - carbohydrates.
Ketosis usually occurs after a few days of severe carbohydrate restriction, once blood ketone levels increase.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (acetone smell from the mouth).
- Increased levels of ketones in urine.You can measure it yourself using test strips.
Side effects of the keto diet
Side effects that occur during the first few weeks of the diet are often referred to as the “keto flu.”
The human body undergoes serious changes, accompanied by unpleasant symptoms.
There is :
- headaches;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritability;
- rash;
- convulsions.
Different people will experience these symptoms to varying degrees and for varying lengths of time ranging from a few days to several weeks.It all depends on the initial data: state of health, previous type of diet, etc.If you have been consuming large amounts of carbohydrates or suffer from chronic illnesses, it is likely that the transition will be quite difficult.Little by little, as you adapt, these symptoms should disappear.
Health benefits and harms
Benefitsfurther associated with the possibility of use for weight loss:
- effective for weight loss;
- helps control blood sugar, which is important for diabetes;
- frees you from the need to count calories when losing weight;
- gives a feeling of prolonged satiety, reduces appetite, protects against overeating;
- helps avoid empty calories by avoiding sweets and starchy foods.
From a medical point of view, the keto diet has many disadvantages and the health consequences can be extremely serious:
- painful condition associated with the transition to a keto diet and restructuring of the body;
- the smell of acetone from the mouth, sweat and urine;
- deficiency of vitamins, microelements;
- formation of kidney stones;
- osteoporosis;
- heart dysfunction;
- increased levels of “bad” cholesterol in the blood;
- pancreatitis, liver disease and other gastrointestinal disorders;
- constipation due to lack of fiber due to refusal of vegetables and fruits;
- frequent urination;
- the risk of developing ketoacidosis, a condition in which the body's acid-base balance shifts toward acidity, which can lead to death;
- cannot be respected for a long time;
- does not guarantee weight maintenance after leaving the ketogenic diet.
Contraindications
The keto diet has a number of contraindications.In these conditions, it is better to abandon the idea of embarking on a ketogenic diet (especially for pregnant and breastfeeding women).Or be sure to consult your doctor.
- Pregnancy, breastfeeding period.
- High cholesterol level.
- Diabetes mellitus.
- Diseases of the gastrointestinal tract, heart, blood vessels, kidneys.
- Drop.
Scientific research
Proponents of keto nutrition promise quick and easy loss of the first few pounds.Is this true?
Indeed, even at the very beginning of the keto diet, it is capable of losing weight by 2 kg or more faster than other diets.But not because of the fat.And due to the depletion of glycogen and associated water stores.
When it comes to weight loss in general, high-quality studies have shown no significant difference in weight loss between low-carb and low-fat diets.However, the ketogenic diet increases blood cholesterol levels.
A meta-analysis published in 2019 showed how carbohydrate intake and mortality are linked.Participants with low consumption were found to have the highest risks of death from cardiovascular disease and cancer.
Other studies and meta-analyses over 25 years involving nearly 500,000 participants have reached the same conclusions.They showed that low (less than 40%) or high (more than 70%) carbohydrate intake is associated with an increased risk of death.In addition, we are talking about a consumption significantly higher than that recommended by the keto diet.
Scientists and doctors recommend sticking to a healthy average range of 45 to 55 percent carbohydrates in your diet.It is this quantity that brings all the benefits.The World Health Organization recommends consuming at least 400 g of vegetables, herbs and fruits, as well as whole grains, daily.
So the potential risks outweigh the benefits of the keto diet in terms of slightly faster weight loss.
Research into the treatment of neurological diseases such as Alzheimer's disease, Parkinson's disease and multiple sclerosis continues.There is not yet enough data to declare their effectiveness.
Research has not yet confirmed any metabolic benefits.
Additionally, the role of the ketogenic diet in the management of insulin-dependent diabetes is being studied.The Global Diabetes Community website already offers advice on using a low-carb diet to lower blood sugar in both type 1 and type 2 diabetes.
However, the effectiveness, safety, and long-term benefits of the keto diet have not been fully studied.Therefore, it is too early to draw any conclusions, let alone recommend a keto diet to anyone for an extended period of time.
Nutrition Basics
The main question that worries many beginners is what can you eat on a keto diet?After all, the product list seems quite limited.To quickly and correctly enter ketosis, simply follow the principles of keto nutrition.
The right ratio of proteins, fats and carbohydrates.
There is no standard keto diet defining the exact amount of BJU.Generally, those who want to lose weight reduce their total carbohydrate intake to 50g per day, sometimes even to 20g.
As a result, the BJU ratio looks like this:
- fats – 70-80%;
- protein – 10-20%;
- carbohydrates – 5 to 10%.
Moderate amount of protein.
No more than 1-1.5 g of protein per 1 kg of weight.The fact is that the human body is able to convert protein into glucose.This, in turn, can slow the transition into ketosis.Focus on healthy unsaturated fats
(oily fish, vegetable oils, nuts, seeds, avocados).Excessive consumption of saturated fats carries certain health risks.Learn more about fats here.Eat as much fiber as possible.
It is neither digested nor absorbed and practically does not increase blood sugar levels.At the same time, it has enormous benefits for human health.More details in a separate article.It is recommended to favor non-starchy vegetables.They contain few carbohydrates, but at the same time enough fiber.It is therefore advisable to include vegetables in every meal.Low-carb fruits in moderation.
They usually contain a lot of carbohydrates and 1 serving can cover your entire daily requirement.Therefore, it is recommended to consume only certain permitted types of fruits and berries (more details in the table below).They will become an infrequent dessert for you.Drinking regime.
A sufficient amount of fluid can remove ketone bodies from the body and improve well-being.Let yourself be guided by thirst.Choose clean water.And you can also drink tea and coffee without sugar.
List of authorized products
| Bird | Chicken, turkey, chicken and duck fat |
| Red meat | Pork, beef, lamb, offal, lard, etc. |
| Oily fish | Salmon, herring, mackerel, tuna, cod, sardines, etc. |
| Full-fat dairy products | Butter, cream, yogurt, cheese |
| Eggs | Any |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| Vegetable oils | Olive, coconut, avocado, flaxseed, etc. |
| Low Carb Berries and Fruits | Strawberry, raspberry, blackberry, lemon, lime, watermelon, nectarine, peach |
| Fruits and vegetables high in fat | Avocado, olives |
| Non-starchy vegetables | Green vegetables, all types of cabbage, zucchini, eggplant, mushrooms, peppers, tomatoes, cucumbers, asparagus, celery |
The main thing you should pay attention to when planning your diet and choosing foods is their carbohydrate content.
List of prohibited products
| Bread, pastries | All types of breads, rolls, biscuits, etc. |
| Cereals and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| Pasta | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| Legumes | Beans, peas, lentils, chickpeas |
| Fruits | Citrus fruits, bananas, grapes, pineapple, mango, dried fruits |
| Candy | Sugar, candy, all desserts |
| Foods with hidden sugar | Dairy products (yogurt, cottage cheese, ice cream), ready-to-use sauces, fruit juices, sweetened soda |
It is also advisable to avoid:
- Processed meat (sausages, sausages), fast food.
- Trans fat (margarine).
The main problem for many may be the need to completely abandon sweets.In this situation, sweeteners can come to the rescue.Stevia is a natural and absolutely safe sugar substitute.Additionally, stevia contains 0 calories, 0 carbohydrates and does not produce a blood sugar response.
Menu of the week
Day 1
- Breakfast: Baked avocado with egg.
- Lunch: Beef steak and cauliflower as an accompaniment.
- Dinner: Baked fish and zucchini stew with vegetables.
- Snacks: A handful of nuts.
Day 2
- Breakfast: Chicken salad, cheese and lettuce.
- Lunch: Bacon cheese balls.
- Dinner: Fish with cream, green vegetables.
- Snacks: Raspberries with heavy cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Pork stew with broccoli.
- Dinner: Eggplants cooked with minced meat and cheese.
- Snacks: Curd balls with coconut flour.
Day 4
- Breakfast: Cheese scones or spinach omelette.
- Lunch: Breaded fish with nuts.
- Dinner: Bacon, avocado and lettuce salad.
- Snacks: Strawberries with heavy cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: Chicken chops in almond and lettuce crust.
- Dinner: Fish cutlets and vegetable salad.
- Snacks: Almond flour and berry pancakes.
Day 6
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat casserole with tomatoes and zucchini.
- Dinner: Meat escalopes and vegetable salad.
- Snacks: Curd balls with coconut flour.
Day 7
- Breakfast: Cottage cheese casserole.
- Lunch: Roast chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snacks: Smoothie with avocado, yogurt and vegetable milk.
The ketogenic diet, despite the results apparently discussed by many, is not balanced.Like other low-carb diets, it fundamentally differs from general recommendations for a healthy diet.Therefore, for some people it can be extremely dangerous.Especially when used independently against the background of chronic diseases.