The ketogenic diet has been very popular for many years.Many consider it an effective way to lose weight or even become healthier.Nevertheless, it has many contradictions.
From the 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-carb, high-fat, low-protein diet.Less than 50g of carbohydrates are consumed per day, with the standard value being 200-300g.
The 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.Since fasting is only possible for a short period of time, it was decided to simulate hunger by avoiding the main source of energy - glucose.With proper adherence to the ketogenic diet, seizures stop completely in 60% of children and are reduced by half in 35%.
Because the keto diet involves eating almost exclusively fat, it poses certain health risks.Therefore, it is now only prescribed if treatment with antiepileptic drugs fails.
Diets for medical reasons are taught in hospital classes.The patient is then guided and observed by at least three specialists.If the keto diet is effective, it will be done for another 1-2 years, not longer.Even such patients do not survive on the keto diet for years.Doesn't all this show the seriousness of the process?
Since 1960, diet has been considered an effective way to reduce excess weight.It is still very popular today, despite all the risks it poses.
What is Ketosis?Signs of ketosis
Typically, the human body receives energy from glucose, which is produced when carbohydrates are broken down.Carbohydrates constantly come from food (vegetables, fruits, grains, sugar, etc.).
When there is a lack of glucose, such as during fasting, the body is forced to look for other sources of energy.The liver begins to break down the fat deposits accumulated by humans.The resulting ketone bodies are used as alternative energy.That's what the diet is all about.You can eat and still lose weight.
Ketosis is a state in which the body gets most of its energy not from glucose, but from ketone bodies, which are formed when fats are broken down.In this way, the body adapts to conditions in which it lacks the usual source of energy, carbohydrates.
Ketosis usually occurs after a few days of severe carbohydrate restriction, once blood ketone levels rise.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketonic breath (smell of acetone from the mouth).
- Increased ketone levels in urine.You can measure it yourself using test strips.
Side effects of the keto diet
Side effects that occur in the first few weeks of the diet are often referred to as the “keto flu.”
The human body undergoes serious changes that are accompanied by unpleasant symptoms.
There are:
- Headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- Insomnia;
- Irritability;
- rash;
- cramps.
Different people experience these symptoms to different degrees and for varying durations, from days to weeks.It all depends on the initial data: health status, previous diet, etc. If you have consumed large amounts of carbohydrates or suffer from chronic diseases, the transition will most likely be quite difficult.As you get used to it, these symptoms should gradually disappear.
Health benefits and harms
Advantagesmore associated with the possibility of use for weight loss:
- effective in weight loss;
- helps control blood sugar levels, which is important in diabetes;
- frees you from counting calories while losing weight;
- ensures a lasting feeling of satiety, reduces appetite and protects against overeating;
- helps avoid empty calories by avoiding sweets and starchy foods.
From a medical point of view, the ketone diet has many disadvantages and the health consequences can be extremely serious:
- painful condition associated with switching to a keto diet and restructuring the body;
- the smell of acetone from the mouth, sweat and urine;
- lack of vitamins, microelements;
- formation of kidney stones;
- Osteoporosis;
- cardiac dysfunction;
- increased levels of “bad” cholesterol in the blood;
- pancreatitis, liver disease and other gastrointestinal diseases;
- Constipation due to lack of fiber due to rejection of vegetables and fruits;
- frequent urination;
- the risk of developing ketoacidosis, a condition in which the body's acid-base balance shifts toward hyperacidity, which can lead to death;
- cannot be maintained for a long period of time;
- does not guarantee weight maintenance after stopping the ketogenic diet.
Contraindications
The ketone diet has a number of contraindications.In these circumstances, it is better to avoid the idea of a ketogenic diet (especially for pregnant and breastfeeding women).Or be sure to consult your doctor.
- Pregnancy, breastfeeding.
- High cholesterol.
- Diabetes mellitus.
- Diseases of the gastrointestinal tract, heart, blood vessels, kidneys.
- Gout.
Scientific research
Proponents of the keto diet promise losing the first kilograms quickly and easily.Is that correct?
In fact, even at the beginning of the diet, the keto diet is able to reduce weight by 2 or more kg faster than other diets.But not because of fat.And due to the depletion of glycogen reserves and the water associated with them.
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 increased blood cholesterol levels.
A meta-analysis published in 2019 showed how carbohydrate intake and mortality are related.It found that participants with low consumption had the highest risk of dying from cardiovascular disease and cancer.
Other 25-year studies and meta-analyses involving nearly 500,000 participants came to the same conclusions.They showed that both low (less than 40%) and high (more than 70%) carbohydrate intake are associated with an increased risk of death.In addition, we are talking about a significantly higher consumption than the keto diet recommends.
Scientists and doctors recommend maintaining a healthy average of 45-55% carbohydrates in your diet.It is this quantity that brings all the benefits.The World Health Organization recommends consuming at least 400g of vegetables, herbs and fruits as well as whole grains every day.
Thus, the potential risks outweigh the slightly faster weight loss benefits of the keto diet.
Research into treating neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis continues.There is not yet enough data to prove their effectiveness.
Research has not yet confirmed any metabolic benefits.
In addition, the role of the ketogenic diet in the treatment of insulin-dependent diabetes is being studied.The Global Diabetes Community website already has advice on how to lower blood sugar levels in type 1 and type 2 diabetes with a low-carb diet.
However, the long-term effectiveness, safety, and benefits of the keto diet have not yet been fully studied.Therefore, it is still too early to draw conclusions, let alone recommend anyone to follow a keto diet for a long period of time.
Basic principles of nutrition
The main question that worries many beginners is: what can you eat on a keto diet?Finally, the product list appears to be quite limited.To get into ketosis quickly and correctly, it is enough to follow the principles of the keto diet.
The right ratio of proteins, fats and carbohydrates.
There is no uniform keto diet that defines the exact amount of BJU.Typically, people trying to lose weight reduce their total carbohydrate intake to 50 g per day, sometimes even to 20 g.
As a result, the BJU ratio looks something like this:
- Fats – 70-80%;
- Proteins – 10-20%;
- Carbohydrates – 5-10%.
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 capable of converting protein into glucose.This, in turn, can slow the transition to ketosis.Focus on healthy unsaturated fats
(oily fish, vegetable oils, nuts, seeds, avocados).Excessive consumption of saturated fats poses certain health risks.Read more about fats here.Eat as much fiber as possible.
It is not digested, not 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 give preference to non-starchy vegetables.They contain few carbohydrates, but at the same time enough fiber.Therefore, it is recommended to add vegetables to every meal.Low-carb fruits in moderation.
They usually contain quite a lot of carbohydrates and 1 serving can cover your entire daily requirement.Therefore, it is recommended to consume only some approved types of fruits and berries (see the table below for more details).They will become a rare dessert for you.Drinking regime.
A sufficient amount of fluids can remove ketones from the body and improve well-being.Let your thirst be your guide.Prefer clean water.And you can also drink tea and coffee without sugar.
List of approved products
| Bird | Chicken, turkey, hen and duck fat |
| Red meat | Pork, beef, lamb, offal, lard, etc. |
| Fat 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 |
| High-fat fruits and vegetables | Avocado, olives |
| Non-starchy vegetables | Vegetables, all types of cabbage, zucchini, eggplant, mushrooms, peppers, tomatoes, cucumbers, asparagus, celery |
When planning your diet and choosing foods, you should pay particular attention to their carbohydrate content.
List of banned products
| Bread, pastries | All kinds of bread, rolls, cookies etc. |
| Cereals and grains | Rice, wheat, oatmeal, buckwheat, etc. |
| Noodles | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| legumes | Beans, peas, lentils, chickpeas |
| fruit | Citrus fruits, bananas, grapes, pineapple, mango, dried fruits |
| sweets | Sugar, sweets, all desserts |
| Foods that contain hidden sugar | Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet lemonade |
It is also advisable to avoid the following:
- Processed meat (sausages, sausages), fast food.
- Trans fats (margarine).
The main problem for many is probably the complete avoidance of sweets.In this situation, sweeteners can help.Stevia is a natural, completely safe sugar substitute.In addition, Stevia has 0 calories and 0 carbohydrates and does not trigger a glycemic response.
Menu for the week
Day 1
- Breakfast: Baked avocado with egg.
- Lunch: Beef steak and cauliflower as a side dish.
- Dinner: Baked fish and vegetable zucchini stew.
- Snacks: A handful of nuts.
Day 2
- Breakfast: chicken salad, cheese and lettuce.
- Lunch: Cheese balls with bacon.
- Dinner: fish in cream sauce, vegetables.
- Snacks: raspberries with cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Braised pork with broccoli.
- Dinner: Eggplant baked with minced meat and cheese.
- Snacks: Quark balls with coconut flour.
Day 4
- Breakfast: cheese scones or omelette with spinach.
- Lunch: Fish in nut breading.
- Dinner: Salad with bacon, avocado and lettuce.
- Snacks: Strawberries with cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: Almond-crusted chicken cutlets with salad.
- Dinner: fish cutlets and vegetable salad.
- Snacks: Almond flour pancakes with berries.
Day 6
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat casserole with tomatoes and zucchini.
- Dinner: meat cutlets and vegetable salad.
- Snacks: Quark 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 plant milk.
The ketogenic diet is not balanced, despite the results seemingly discussed by many.Like other low-carb diets, it is fundamentally different from general healthy eating recommendations.Therefore, it can be extremely dangerous for some people.Especially when used independently against the background of chronic diseases.