The ketogenic diet has remained popular for many years.Many consider it an effective method for losing weight or even getting healthier.However, it has many contradictions.
With the article you will learn everything about the keto diet: scientific research, contraindications, menus and much more.
What is the ketogenic diet
Ketogenic or ketogenic dietThis is a low-carb, high-fat, moderate-protein diet.It involves consuming less than 50g of carbohydrates per day, with 200–300g being the standard norm.
The diet was developed in the 1920s to treat childhood epilepsy.It was observed that fasting reduced the frequency of epileptic seizures in children and adolescents.As fasting is only possible for a short time, it was decided to simulate hunger by eliminating the main source of energy - glucose.With proper adherence to the ketogenic diet, seizures stop completely in 60% of children and are halved in 35%.
Because the keto diet involves eating almost exclusively fat, it poses certain health risks.Therefore, nowadays it is prescribed only in case of failed treatment with antiepileptic drugs.
Diet for medical purposes is taught in a hospital setting.After that, at least three specialists guide and observe the patient.If effective, keto nutrition is followed for another 1–2 years, no longer.Even these patients have not been living in ketosis 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 entails.
What is ketosis?Signs of ketosis
Normally, the human body receives energy from glucose, which is formed during the breakdown of carbohydrates.Carbohydrates constantly come from food (vegetables, fruits, grains, sugar, etc.).
In the absence of glucose, as well as during fasting, the body is forced to look for other sources of energy.The liver begins to break down fat deposits accumulated by a person.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 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 a lack of its usual source of energy - carbohydrates.
Ketosis usually occurs after a few days of severe carbohydrate restriction, when blood ketone levels rise.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (smell of acetone in 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 in the first few weeks of the diet are often called the “keto flu.”
The human body undergoes serious changes, accompanied by unpleasant symptoms.
They exist:
- headaches;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritability;
- skin irritation;
- convulsions.
Different people will experience these symptoms to varying degrees and for varying durations, from days to weeks.It all depends on the initial data: health status, type of previous diet, etc.If you have consumed large amounts of carbohydrates or have chronic illnesses, then it is very likely that the transition will be quite difficult.Gradually, as you adapt, these symptoms should disappear.
Health benefits and harms
Benefitsassociated more with the possibility of use for weight loss:
- effective in weight loss;
- helps control blood glucose levels, which is important for diabetes;
- frees you from the need to count calories when losing weight;
- gives a feeling of prolonged satiety, reduces appetite, protecting against overeating;
- helps you 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 the body;
- the smell of acetone in the mouth, sweat and urine;
- deficiency of vitamins, microelements;
- formation of kidney stones;
- 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 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 long;
- does not guarantee weight retention after coming off the ketogenic diet.
Contraindications
The keto diet has several contraindications.Under these conditions, it is best to abandon the idea of starting a ketogenic diet plan (especially for pregnant and lactating women).Or be sure to consult your doctor.
- Pregnancy, breastfeeding period.
- High cholesterol.
- Diabetes mellitus.
- Diseases of the gastrointestinal tract, heart, blood vessels, kidneys.
- Drop.
Scientific research
Proponents of keto nutrition promise quick and easy loss of those first few pounds.That is true?
In fact, even at the beginning of the keto diet, it is able to reduce weight by 2 or more kg faster than other diets.But not because of the fat.And due to the depletion of glycogen reserves and associated water.
When it comes to weight loss in general, high-quality studies have shown no significant difference in weight loss between low-carb diets and low-fat diets.However, the ketogenic diet increased blood cholesterol.
A meta-analysis published in 2019 showed how carbohydrate intake and mortality are linked.It found that participants with low consumption had the highest risks of death from cardiovascular disease and cancer.
Other studies and meta-analyses spanning 25 years involving nearly 500,000 participants have reached the same conclusions.They showed that low (less than 40%) and high (more than 70%) carbohydrate intake is associated with an increased risk of death.Furthermore, we are talking about a significantly higher consumption than recommended by the keto diet.
Scientists and doctors recommend maintaining a healthy average range of 45-55% 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.
Thus, the potential risks outweigh the benefits of the slightly faster weight loss 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 declare its effectiveness.
Research has not yet confirmed any metabolic benefits.
Furthermore, the role of the ketogenic diet in the treatment of insulin-dependent diabetes is being explored.The Global Diabetes Community website already contains advice on using a low-carbohydrate diet to reduce blood glucose levels in 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 conclusions, let alone recommend keto nutrition to anyone for a long period of time.
Basic Nutrition Principles
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 enter ketosis quickly and correctly, simply follow the principles of ketonutrition.
The correct proportion of proteins, fats and carbohydrates.
There is no standard keto diet that defines the exact amount of BJU.Typically, those looking to lose weight reduce their total carbohydrate intake to 50 g per day, sometimes up 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 proteins into glucose.This, in turn, can slow the transition to ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocados).Excessive consumption of saturated fats carries certain health risks.Read more about fats here.Eat as much fiber as possible.
It is not digested, is not absorbed and practically does not increase blood glucose levels.At the same time, it brings enormous benefits to 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 a lot of fiber.Therefore, it is advisable to include vegetables in every meal.Low-carb fruits in moderation.
They usually contain a lot of carbohydrates and 1 serving can cover all your daily needs.Therefore, it is recommended to consume only a few 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 liquid can remove ketones from the body and improve well-being.Be guided by headquarters.Give preference to clean water.And you can also drink unsweetened tea and coffee.
List of permitted products
| Bird | Chicken, turkey, chicken and duck fat |
| Red meat | Pork, beef, lamb, offal, lard, etc. |
| Fatty 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 rich in fats | Avocado, olives |
| Non-starchy vegetables | Greens, 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 the carbohydrate content.
List of prohibited products
| Bread, pastry | All types of breads, rolls, cookies, etc. |
| Cereals and cereals | Rice, wheat, oats, buckwheat, etc. |
| Noodle | Pasta, spaghetti, macaroni |
| Starchy vegetables | Potato, corn, beet, carrot |
| Legumes | Beans, peas, lentils, chickpeas |
| Fruits | Citrus fruits, banana, grapes, pineapple, mango, dried fruits |
| Candy | Sugar, sweets, all desserts |
| Foods that contain hidden sugar | Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet soda |
It is also advisable to avoid:
- Processed meats (sausages, sausages), fast food.
- Trans fats (margarine).
The main problem for many may be the need to completely abandon sweets.In this situation, sweeteners can help.Stevia is a natural and absolutely safe sugar substitute.Furthermore, stevia has 0 calories, 0 carbohydrates and does not produce a glycemic response.
Menu of the week
Day 1
- Breakfast: Baked avocado with egg.
- Lunch: Steak and cauliflower as a side dish.
- Dinner: Baked fish and vegetable zucchini stew.
- Snacks: A handful of nuts.
Day 2
- Breakfast: Chicken, cheese and lettuce salad.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in a creamy sauce, herbs.
- Snacks: Raspberries with cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Stewed pork with broccoli.
- Dinner: Baked eggplant with minced meat and cheese.
- Snacks: Cottage cheese cakes with coconut flour.
Day 4
- Breakfast: Cheese scones or omelet with spinach.
- Lunch: Fish breaded with walnuts.
- 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 and lettuce.
- Dinner: Fish cutlets and vegetable salad.
- Snacks: Almond flour pancakes with red fruits.
Day 6
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat casserole with tomatoes and zucchini.
- Dinner: Beef cutlets and vegetable salad.
- Snacks: Cottage cheese cakes 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 type, despite the results apparently discussed by many, is not balanced.Like other low-carb diets, it differs fundamentally from general recommendations for healthy eating.Therefore, for some people it can be extremely dangerous.Especially when used independently in the context of chronic illnesses.