Important: It is not recommended to follow the diet without first consulting your doctor.This rule applies not only to those who have been diagnosed with diseases, but also to everyone else.
Unlike most diets currently in use, the goals of the ketogenic diet were purely medical from the start.They remain on the agenda today.In general, the word “diet” initially had nothing to do with losing weight.This word denotes a set of nutritional rules that must be followed in a specific situation - during the treatment of a particular disease, during the period of postoperative therapy.
The keto diet owes its renewed popularity primarily to an American film producer whose child suffered from epilepsy for a long time.Despite numerous visits to the most famous and outstanding neurologists, who apparently tried all the most effective antiepileptic drugs that exist in nature, the boy's condition did not improve at all.The almost desperate father read a lot of literature on epilepsy treatment in the local library and suddenly came across a description of the ketogenic diet, which had not yet been recommended to him by any specialist.He immediately put his son on this diet and, to his great delight, found that the boy's seizure frequency decreased significantly.
Therefore, the ketogenic diet was invented to reduce the frequency of epileptic seizures, especially in children.There was no reduction in caloric intake;Carbohydrates were simply replaced with fats.The children were put on this diet for 36 hours and their seizure frequency actually decreased.
Now the ketogenic diet is used not only to treat epilepsy, but also to treat Alzheimer's disease, fatty liver disease (fatty liver disease), and even some types of cancer.In general, its medicinal benefits are undeniable.How about losing weight?
The ketogenic diet is a diet consisting of meals that are very high in fat (animal fats and some vegetable oils), animal proteins and very low in carbohydrates, so that about 80% of the body's energy needs are met by fat loss (the fat content of the average European diet provides 30-35% of the energy the body needs during the day).And similar to fasting, breaking down large amounts of fat leads to increased acidity in the body.This can probably explain why the use of such a dietary complex leads to a reduction in the frequency of epileptic seizures.
The goal of the ketogenic diet is to put the body into a state of ketosis.
Ketosis is a pathological condition of the body in which ketone bodies predominate in its tissues.The state of ketosis means that the body only uses fat stored under the skin to meet energy needs, preventing muscle breakdown.In the state of ketosis, you get energy from ketones - carbonyl compounds that are formed when fats are broken down.By the way, ketones are an excellent source of energy for the brain and replace glucose almost perfectly.
Another positive aspect of ketosis is that in this state you practically do not feel hungry, so you eat less and therefore cannot fully cover your energy costs.
In order to bring the body into a state of ketosis, the diet is structured in such a way that fats clearly dominate the diet, predominantly saturated fats (the diet consists of 90% fats in terms of calorie content).
In fact, the diet that many professional bodybuilders follow in the last week before a competition can also be called ketogenic: it consists only of salmon (usually grilled, but can also be prepared in other forms), peanut butter and green vegetables (lettuce, broccoli, spinach, cabbage).It is even better to add flaxseed oil or walnut oil to this diet.There is already much more protein here, which reduces the problems but does not completely eliminate them.
Advantages and disadvantages of the classic ketogenic diet
The plus is that this diet is very effective, the diet works and how!The main thing is that you practically do not feel hungry, which means that the calorie restriction in your diet is quite tolerable.Ketones are an excellent source of energy for the brain.
Importantly, the ketogenic diet reduces the risk of cardiovascular disease through a sharp decrease in insulin secretion.But for people leading an active lifestyle, this plus can easily turn into a minus, since insulin is a powerful anti-catabolic agent.Decreased insulin secretion is superimposed on the ability of a ketogenic diet to cause acidosis in the muscles, which means that proteolysis increases, i.e. the breakdown of the body's own proteins is facilitated.And catabolism can get out of control.Of course not immediately, but certainly in 3-4 days.
It is simply impossible to follow the classic ketogenic diet for a long time - you naturally start to feel sick.It is not for nothing that the ketogenic diet for children suffering from epilepsy was limited to a period of 36 hours.
The ketogenic diet is currently used to treat certain types of cancer.In particular, prostate cancer takes advantage of diet's ability to reduce the production of IGF-1 (insulin-like growth factor 1).
Another disadvantage is a decrease in the level of free testosterone in the blood plasma.
The main danger of the keto diet is the increase in ketone levels in the blood, which lowers the acidity (pH) of the blood and, in extreme cases, can lead to death.This condition is called “ketoacidosis.”This primarily applies to people with severe and moderate diabetes.If it is not present, there is no need to worry, since the blood of healthy people contains exactly as many ketones as the body can process.
It takes time for the body to give up glucose and learn to supply the brain with ketones, so physical and mental activity may decrease in the first week.The main symptoms are lethargy, dizziness and mental fog.
Many people experience this condition extremely painfully and literally give up on the second day.However, on the third to fifth day, the state of health completely returns to normal as the body is rebuilt.
A lack of fiber leads to slow intestinal function.The main point of the ketogenic diet is the complete elimination of carbohydrates.Accordingly, the diet should consist of proteins and fats, fiber is complex carbohydrates.It is possible to consume fiber in its pure form and simply include green vegetables or lettuce leaves in the diet, which contain quite a lot of coarse fiber.
An important disadvantage of the diet is a deficiency of microelements caused by the exclusion of carbohydrate-containing foods from the diet.Essentially all meat and dairy products recommended for a ketogenic diet are deficient in most vitamins and minerals.The best way to prevent a deficiency is to take vitamins and minerals, i.e. dietary supplements containing minerals.A number of minerals such as zinc and magnesium are crucial for the body's functionality and hormonal balance.
Contraindications
Ketogenic diets are contraindicated in the presence or history of liver disease, kidney disease, metabolic disorders (including congenital and genetic metabolic disorders), progressive encephalopathy, as well as diabetes mellitus, cardiovascular disease, cerebrovascular and lipid diseases, as well as concurrent use of valproic acid (valproate) drugs.There are currently no known contraindications to use.
When prescribing a ketogenic diet, the diet for each child and adult is calculated only by a doctor!Strictly individual, taking into account the diagnosis, the child's age and weight, as well as his nutritional needs.The content of basic nutrients (proteins, fats, carbohydrates) in food is selected in a certain ratio, which only an expert determines!During treatment, this ratio may change, so constant monitoring of the patient by the attending physician is required, who, if necessary, makes a change in diet.The patient's diet includes various types of fatty foods – bacon, cream, vegetable oils such as flaxseed.In countries where the ketogenic diet is widespread, the food industry produces many special products that can provide a varied and nutritious diet.
For those starting a diet, nutritionists have developed special high-fat milkshakes that can not only be drunk, but also eaten frozen, like ice cream.This helps the child get used to fatty foods and leads to the necessary biochemical changes in the body that have an antiepileptic effect.During treatment, the doctor requires great skill in drawing up a menu, otherwise the child will quickly become bored with the monotonous diet and may refuse to eat at all.With various illnesses, such as a cold, the metabolism changes again and again.This may cause the ketogenic diet to be less effective.In such circumstances, you should definitely consult your doctor so that he can adjust the menu.
What can you eat on a ketogenic diet and what recommendations should you follow?
The ketogenic diet focuses on foods high in protein and fat.It is important that moderate fat consumption is healthy and even necessary, because fat ensures a long-lasting feeling of satiety.
Fats can be divided into three groups:
- saturated fat (found in red meat and dairy products);
- unsaturated (found in vegetable oils and vegetables);
- monounsaturated (found in fish and olives).
Fats fulfill many functions in the human body:
- Energy (with a lack of calories, fats can be broken down, providing the body with energy);
- protective (all organs are covered with a thin layer and have high thermal insulation properties);
- construction (part of cell membranes);
- enzymatic (some lipids are part of cofactors);
- hormonal (some lipids are part of hormones and mediators).
The best choice would be foods rich in protein - meat, fish, milk, cottage cheese, eggs, cheese, as well as their derivatives.Carbohydrates are acceptable, but only in small amounts.30-50 grams of fiber is enough for digestion.
It is generally not advisable to use any starchy products (cereals, pasta, potatoes) or sugar in any form.Almost all fruits contain a lot of sugar in one form or another and are therefore also banned.It is always necessary to pay attention to the composition of the product on the label, because even a glass of milk contains about 15 grams of carbohydrates.In addition, a list of basic food additives is examined, which must also be excluded, if only because they are harmful.
To promote weight loss, drink plenty of water.Water helps the body burn more calories and prevents constipation.Limit your caffeine consumption.Exercise regularly.
Exercise will help you lose fat faster on a ketogenic diet.Go for a walk, ride a bike, run in the park, or work out at the gym.Incorporating physical activity into your daily routine can help you maintain a healthy heart and lose weight.
Sleep well.In the early stages of ketosis, you may feel very tired.Sleep at least 7-8 hours per night to recharge your batteries.Good rest also promotes weight loss.
Contact your doctor if you experience cold-like symptoms.Many people feel tired and have a mild headache during ketosis.Sometimes the side effects become so serious that medical treatment is necessary.
When does the diet take effect?
The effects of the ketogenic diet appear gradually over the first 3 months after starting.Long-term treatment is typically required (over several years, usually 2-3 years), after which a stable improvement is usually observed, which continues even with a normal diet.So there is no need to follow a ketogenic diet for life.
In many cases, the positive effect is noticeable in the first or second week of treatment.However, sometimes no effect is noticeable within a month or two after using the diet - in this case it is still too early to draw conclusions about the ineffectiveness of the treatment;The doctor may need to calculate biochemical parameters more carefully.
In the generally accepted understanding, this is largely a variation on the theme of therapeutic fasting followed by a “load” of ketosis-inducing foods.In the first three days of therapy, you should completely avoid food and limit yourself to drinking water in any quantity.Mineral water and artificially sweetened drinks, both sparkling and non-carbonated, and juices are prohibited.You can drink green tea.Water can be boiled or purified.During this period it is necessary to reduce the patient's physical activity;sometimes bed rest is indicated.In the next three days, you should eat food slowly, a quarter of the usual portion.When choosing food, you should follow the principle: 4 parts fat to 1 part protein and carbohydrates.
The menu is somewhat reminiscent of the so-called fat diets for weight loss.The main thing is that you need to completely exclude foods such as grains, fruits, regular bread, carrots, beets, potatoes and pasta.
Complications
As with any therapeutic method, the use of a ketogenic diet is in some cases associated with some side effects, the most important of which are listed below.
- Hair loss.Some children experience hair loss or sparse hair growth after long-term use of the ketogenic diet.This complication is believed to be primarily related to a lack of minerals in the diet.
- Delayed linear growth.This type of physical developmental disorder has been identified in some patients, but its connection to the ketogenic diet is still debated to this day.Increased levels of cholesterol and triglycerides in the blood.The ketogenic diet, which consists of almost 90% fat, in some cases leads to an increase in cholesterol and other lipids in the blood.At any lipid content (cholesterol - more than 800 mg%, triglycerides - more than 1000 mg%), stopping the diet is not necessary.Reducing the fat-protein-carbohydrate ratio from 4:1 to 3.5:1 usually results in a rapid reduction in lipid levels to acceptable levels.
- Kidney stones.This complication of the ketogenic diet affects about 1 in 6 patients.It is believed to be due to inadequate fluid intake in children.Therefore, when following a ketogenic diet, a urine test is performed to determine density and detect blood impurities.If necessary, an ultrasound scan of the kidneys is performed.
- Drowsiness and lethargymay occur due to excessive ketosis or the toxicity of concomitant antiepileptic drugs.Blood levels of medications can increase during a ketogenic diet even without increasing the medication dosage.For this reason, it is necessary to check their concentration in the blood and immediately reduce the dose of potentially sedating drugs such as phenobarbital and benzodiazepines.
- constipationare usually explained by relatively small food portions on a ketogenic diet and limited water consumption.Increasing daily fluid intake by 100-150 ml will help prevent bowel movements.
- OverweightPatients are more likely to be caused by consuming too many calories than too much fat.Therefore, when prescribing a ketogenic diet, the energy content of the diet must be adjusted to individual needs.
- weight loss.This point can be explained by some individual metabolic characteristics, as well as the patient's level of physical activity.If it turns out that the child's body weight has decreased by 400-500 g in a month, the energy capacity of the diet can be increased by about 100 kcal per day.It should be noted that when increasing the calorie content of the diet of young children or patients with low physical activity, the amount of energy consumed in each case does not need to be increased by more than 25 kcal.
We remind you once again that your personal menu for this diet should be drawn up by a specialist!
When following a ketogenic diet, before starting treatment, a thorough clinical and laboratory examination of the patient with recording of EEG and ECG data and a biochemical blood test is required.