The ketogenic diet has been popular for many years.Many people find this an effective way to lose weight and even become healthier.Still, it has a lot of contradictions.
From this article, you will learn everything about the ketogenic diet: scientific research, contraindications, menus, and more.
What is a ketogenic diet
ketogenic or keto dietThis is a low carb, high fat, moderate protein diet.It involves consuming less than 50 grams of carbohydrates per day, with the standard norm being 200-300 grams.
This diet was developed in the 1920s to treat epilepsy in children.Fasting has been observed to reduce the frequency of epileptic seizures in children and adolescents.Since fasting can only last a short time, it was decided to simulate starvation by eliminating the main source of energy - glucose.With proper adherence to the ketogenic diet, 60% of children have their seizures completely stopped and 35% have their seizures reduced by half.
Because the ketogenic diet eats almost exclusively fat, it carries certain health risks.Therefore, it is currently prescribed only in cases of failure of antiepileptic drug therapy.
Dieting for medical purposes is taught in a hospital setting.Thereafter, at least three experts supervise and observe the patient.If effective, keto nutrition will last another 1-2 years with no extensions.Even such patients cannot live on ketones for many years.Doesn’t all this illustrate the seriousness of this process?
Since the 1960s, diet has been considered an effective method for weight loss.Today, despite its many risks, it remains popular.
What is ketosis?Signs of Ketosis
Normally, the body obtains energy from glucose formed during the breakdown of carbohydrates.Carbohydrates constantly come from food (vegetables, fruits, grains, sugar, etc.).
Due to lack of glucose, like fasting, the body is forced to find other sources of energy.The liver begins to break down the fat deposits that a person has accumulated.The resulting ketone bodies are used as an alternative energy source.This is what diet is all about.You can eat and still lose weight.
Ketosis is a state in which most of the body's energy comes not from glucose but from ketone bodies formed from the breakdown of fat.As a result, the body adapts to the lack of its usual source of energy, carbohydrates.
Once blood ketone levels rise, ketosis usually occurs after a few days of severe carbohydrate restriction.
Signs of Ketosis:
- Decreased appetite.
- Increased thirst and dry mouth.
- Frequent urination.
- Ketone gas (the smell of acetone from the mouth).
- Increased levels of ketones in urine.You can measure it yourself using test strips.
Keto Diet Side Effects
Side effects that occur during the first week of the diet are often referred to as the "keto flu."
Serious changes occur in the human body, accompanied by unpleasant symptoms.
have:
- Headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- Digestive system diseases;
- Insomnia;
- irritability;
- rash;
- twitch.
Different people experience these symptoms to varying degrees and for varying lengths of time, from a few days to a few weeks.It all depends on initial data: health status, previous type of diet, etc.If you consume a lot of carbs or have a chronic medical condition, chances are the transition will be quite difficult.These symptoms will gradually disappear as you adjust.
health benefits and harms
benefitMore related to the possibilities for weight loss:
- Effective weight loss;
- Helps control blood sugar levels, which is important for diabetes;
- No need to count calories when losing weight;
- Produce a long-lasting feeling of satiety, reduce appetite and prevent overeating;
- Avoiding sweets and starchy foods will help avoid empty calories.
From a medical perspective, the ketogenic diet has many disadvantages, and the health consequences can be extremely serious:
- painful conditions associated with switching to a keto diet and body restructuring;
- Acetone odor in mouth, sweat, and urine;
- Lack of vitamins and trace elements;
- kidney stone formation;
- Osteoporosis;
- cardiac dysfunction;
- Increased levels of "bad" cholesterol in the blood;
- Pancreatitis, liver disease, and other gastrointestinal disorders;
- Constipation due to lack of fiber due to rejection of vegetables and fruits;
- Frequent urination;
- Risk of developing ketoacidosis, a condition in which the body's acid-base balance shifts towards an acidic state, which can lead to death;
- cannot persist for a long time;
- Weight maintenance after leaving the ketogenic diet is not guaranteed.
Contraindications
There are many contraindications to the keto diet.In these cases, it is better to abandon the idea of starting a ketogenic diet plan (especially for pregnant and breastfeeding women).Or be sure to consult your doctor.
- Pregnancy, lactation.
- High cholesterol.
- diabetes.
- Gastrointestinal, cardiac, vascular, and renal diseases.
- gout.
scientific research
Proponents of keto nutrition promise quick and easy initial weight loss.Is this true?
In fact, even when you first start following the ketogenic diet, it can lead to weight loss of 2kg or more faster than other diets.But it's not because of the fat.and due to depletion of glycogen stores and associated water.
When it comes to general weight loss, high-quality research shows there is no significant difference between low-carb and low-fat diets in terms of weight loss.However, the ketogenic diet can increase blood cholesterol.
A meta-analysis published in 2019 showed a relationship between carbohydrate intake and mortality.It turns out that participants with low consumption had the highest risk of death from cardiovascular disease and cancer.
Other studies and meta-analyses spanning 25 years and involving nearly 500,000 participants came to the same conclusion.They found that both low carbohydrate intake (less than 40 percent) and high carbohydrate intake (more than 70 percent) were associated with an increased risk of death.Additionally, we are talking about intakes that are significantly higher than what is recommended on the keto diet.
Scientists and doctors recommend keeping the carbohydrate content in your diet within a healthy, moderate range of 45-55%.It is this quantity that brings all the benefits.The World Health Organization recommends a daily intake of at least 400 grams of vegetables, herbs and fruits, as well as whole grains.
Therefore, the potential risks outweigh the slightly accelerated weight loss effects of the ketogenic diet.
Research into treatments for neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis continues.There is not yet enough data to prove its effectiveness.
Research has not proven any metabolic benefits.
In addition, the role of the ketogenic diet in the management of insulin-dependent diabetes is being explored.The Global Diabetes Community website already provides advice on using a low-carbohydrate diet to lower blood sugar levels in people with type 1 and type 2 diabetes.
However, the long-term effectiveness, safety, and benefits of the ketogenic diet have not been fully studied.Therefore, it’s too early to draw conclusions, let alone recommend ketogenic nutrition to anyone long-term.
Basic principles of nutrition
The main question that many beginners worry about is what can they eat on a ketogenic diet?After all, the product list seems rather limited.To enter ketosis quickly and correctly, it is enough to follow the principles of keto nutrition.
The right ratio of protein, fat and carbohydrates.
There is no standard ketogenic diet that defines the exact amount of BJU.Typically, people who want to lose weight will reduce their total carbohydrate intake to 50 grams per day, and sometimes even to 20 grams.
Therefore, the BJU ratio looks like this:
- Fat – 70–80%;
- Protein – 10–20%;
- Carbohydrates – 5-10%.
Just the right amount of protein.
No more than 1-1.5 grams of protein per 1 kilogram of body weight.In fact, the body is able to convert protein into glucose.This, in turn, can slow the transition into ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocados).Excessive consumption of saturated fats poses certain health risks.Read more about fat here.Eat as much fiber as possible.
It is not digested, not absorbed, and does not actually raise blood sugar levels.At the same time, it also has huge benefits for human health.See another article for more details.It is recommended to give priority to non-starchy vegetables.They contain very few carbohydrates but at the same time plenty of fiber.Therefore, it is recommended to include vegetables in every meal.Moderate amounts of low-carb fruits.
They usually contain quite a lot of carbohydrates, and one serving can meet your entire daily needs.Therefore, it is recommended to only consume certain permitted types of fruits and berries (see table below for more details).They will become your rare dessert.Drinking system.
Adequate amounts of fluids can remove ketones from the body and improve health.Let thirst be your guide.Prioritize clean water.And you can also drink unsweetened tea and coffee.
Allowed product list
| bird | Chicken, turkey, chicken and duck fat |
| red meat | Pork, beef, mutton, offal, lard, etc. |
| Fat fish | Salmon, herring, mackerel, tuna, cod, sardines, etc. |
| Full-fat dairy products | Butter, cream, yogurt, cheese |
| egg | arbitrary |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| vegetable oil | Olives, coconuts, avocados, flaxseeds, and more. |
| Low carb berries and fruits | Strawberries, raspberries, blackberries, lemons, limes, watermelon, nectarines, peaches |
| Fat-rich fruits and vegetables | avocado, olives |
| non-starchy vegetables | Vegetables, various cabbages, zucchini, eggplant, mushrooms, green peppers, tomatoes, cucumbers, asparagus, celery |
The main thing you should pay attention to when planning your meals and choosing foods is the carbohydrate content.
Prohibited product list
| Bread, pastries | All types of bread, rolls, cookies, etc. |
| cereals and cereals | Rice, wheat, oats, buckwheat, etc. |
| pasta | Pasta, Fettuccine, Noodles |
| starchy vegetables | Potatoes, corn, beets, carrots |
| beans | Beans, peas, lentils, chickpeas |
| fruit | Citrus fruits, bananas, grapes, pineapples, mangoes, dried fruits |
| candy | Sugar, candies, all desserts |
| Foods with hidden sugars | Dairy products (yoghurt, cheese, ice cream), ready-made sauces, juices, sweetened sodas |
It is also recommended to avoid:
- Processed meats (sausages, salami), fast food.
- Trans fat (margarine).
The main problem that many people face may be the need to give up sweets altogether.In this case, sweeteners can come into play.Stevia is a natural, completely safe alternative to sugar.Additionally, stevia has 0 calories, 0 carbs, and no glycemic response.
This week's menu
first day
- Breakfast: Grilled avocado with eggs.
- Lunch: steak and broccoli.
- Dinner: Grilled fish and vegetable zucchini stew.
- Snack: A handful of nuts.
the next day
- Breakfast: chicken salad, cheese and lettuce.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in cream sauce, vegetables.
- Snack: Raspberries with heavy cream.
The third day
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Pork stew with broccoli.
- Dinner: Grilled eggplant with minced meat and cheese.
- Snack: Coconut flour curd balls.
Day 4
- Breakfast: Cheese scones or omelets with spinach.
- Lunch: Fish breaded with nuts.
- Dinner: Salad with bacon, avocado and lettuce.
- Snack: Strawberries with heavy cream.
fifth day
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: Almond chicken steak and lettuce.
- Dinner: fish fillet and vegetable salad.
- Snack: Almond flour pancakes with berries.
The sixth day
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat casserole with tomatoes and zucchini.
- Dinner: Steak and vegetable salad.
- Snack: Coconut flour curd balls.
Day 7
- Breakfast: Cheese Casserole.
- Lunch: Grilled chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snacks: Avocado smoothies, yogurt and plant-based milks.
Although many people seem to discuss the results of the ketogenic diet, it is not balanced.Like other low-carb diets, it differs fundamentally from general recommendations for healthy eating.Therefore, for some people, this can be extremely dangerous.Especially when used independently in the context of chronic illness.