The ketogenic diet has remained popular for many years.Many people consider it an effective way to lose weight or even get healthy.Yet there are many contradictions in this.
From the article you will learn everything about the keto diet: scientific research, contraindications, menu and much more.
what is ketogenic diet
ketogenic or keto dietIt is a low carbohydrate, high fat, moderate protein diet.This involves consuming less than 50 grams of carbohydrates per day, with the standard being 200-300 grams.
This 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.Since fasting is possible only for a short period of time, it was decided to simulate hunger by eliminating the main source of energy - glucose.Proper adherence to the ketogenic diet stops seizures completely in 60% of children, and is reduced by more than half in 35%.
Because the keto diet involves eating almost exclusively fat, it comes with some health risks.Therefore, nowadays it is prescribed only in case of failure of treatment with antiepileptic drugs.
Diet for medical purposes is taught in the hospital.After this, at least three experts guide and observe the patient.If effective, keto nutrition is followed for the next 1-2 years, not more than that.Even such patients do not survive on keto for years.Doesn't all this show the seriousness of the process?
Since the 1960s, the diet has been considered an effective way to lose excess weight.Despite all the risks, it is still very popular today.
What is ketosis?Symptoms of Ketosis
Typically, the human body receives energy from glucose, which is formed during the breakdown of carbohydrates.Carbohydrates come from consistent food (vegetables, fruits, grains, sugar, etc.).
With a lack of glucose, as with fasting, the body is forced to look for other sources of energy.The liver starts breaking down the fat stored by the person.The resulting ketone bodies are used as alternative energy.This is the meaning of diet.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 conditions of deficiency of its usual source of energy – carbohydrates.
Ketosis usually occurs after a few days of severe carbohydrate restriction when ketone levels in the blood increase.
Symptoms of Ketosis:
- Loss of appetite.
- Excessive thirst, dry mouth.
- frequent urination.
- Ketone breath (acetone smell from mouth).
- Increased ketone levels in urine.You can measure it yourself using test strips.
Keto diet side effects
The side effects that occur in the first weeks of the diet are often referred to as "keto flu."
Serious changes occur in the human body, which are accompanied by unpleasant symptoms.
there are:
- Headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritability;
- rash;
- Objection.
Different people will experience these symptoms to different degrees and for different periods of time, ranging from days to weeks.It all depends on the initial data: health status, previous type of diet, etc.If you have consumed large amounts of carbohydrates or have chronic diseases, most likely the transition will be quite difficult.Gradually, as you adapt, these symptoms should go away.
health benefits and disadvantages
BenefitMore likely to be used for weight loss:
- Effective in weight loss;
- Helps control blood sugar levels, which is important for diabetes;
- Frees you from the need to count calories when losing weight;
- Gives a feeling of satiety for a long time, reduces appetite, prevents overeating;
- Avoiding sweets and starchy foods helps avoid empty calories.
From a medical point of view, the ketone diet has several disadvantages and can have extremely serious health consequences:
- Painful conditions associated with the transition to keto diet and restructuring of the body;
- Acetone smell from 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 as a result of fiber deficiency due to refusal of vegetables and fruits;
- frequent urination;
- Risk of developing ketoacidosis, a condition in which the body's acid-base balance shifts toward acidity, which can lead to death;
- It cannot be followed for a long time;
- The ketogenic diet does not guarantee weight maintenance after quitting.
differences of opinion
There are a number of contraindications to the ketone diet.In these situations, it is better to abandon the idea of starting a ketogenic diet plan (especially for pregnant and lactating women).Or consult your doctor.
- Pregnancy, breastfeeding period.
- high cholesterol.
- Diabetes mellitus.
- Diseases of the gastrointestinal tract, heart, blood vessels, kidneys.
- Arthritis.
scientific research
Proponents of keto nutrition promise quick and easy loss of the first kilograms.Is it true?
In fact, at the very beginning of following keto diet, it is capable of reducing weight by 2 kg or more faster than other diets.But not because of fat.and due to depletion of glycogen stores and associated water.
When it comes to weight loss in general, high-quality studies have shown that there is no significant difference in weight loss between low-carb 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 turned out that participants with the lowest consumption had the highest risk of death from cardiovascular diseases and cancer.
Other 25-year-old studies and meta-analyses involving nearly 500,000 participants have reached similar conclusions.They showed that low (less than 40%) as well as high (greater than 70%) carbohydrate intake was associated with an increased risk of death.Furthermore, we are talking about significantly higher consumption than the keto diet recommends.
Scientists and doctors recommend maintaining a healthy middle range of 45-55% carbohydrates in your diet.This is the quantity that delivers all the benefits.The World Health Organization recommends consuming at least 400 grams of vegetables, herbs and fruits per day, as well as whole grains.
Thus, the potential risks outweigh the slightly faster weight loss benefits of the keto diet.
Research continues on the treatment of neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis.There is not enough data yet to declare their effectiveness.
Research has not yet confirmed any metabolic benefits.
Additionally, the role of ketogenic diet in the management of insulin-dependent diabetes is being explored.The Global Diabetes Community website already recommends using a low-carbohydrate diet to lower blood sugar levels in type 1 and type 2 diabetes.
However, the long-term effectiveness, safety, and 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 the long term.
Basic principles of nutrition
The main question that worries many beginners is what can you eat on a keto diet?After all, the list of products seems quite limited.To quickly and correctly enter ketosis, it is enough to follow the principles of keto nutrition.
Correct ratio of proteins, fats and carbohydrates.
There is no single standard keto diet that defines the exact amount of BJU.Typically, people who want to lose weight reduce their total carbohydrate intake by 50 grams per day, sometimes even by 20 grams.
As a result, the BJU ratio looks like this:
- Fat – 70-80%;
- Protein – 10-20%;
- Carbohydrates – 5-10%.
Moderate amount of protein.
Not more than 1-1.5 grams of protein per 1 kg of weight.The fact is that the human body is able to convert proteins into glucose.This, in turn, may slow the transition into ketosis.Focus on healthy unsaturated fats
(Fatty fish, vegetable oils, nuts, seeds, avocado).Excessive consumption of saturated fat has some health risks.Read more about fat here.Eat as much fiber as possible.
It is not digested, not absorbed and practically does not increase blood sugar levels.Also, it has immense benefits for human health.More details in a separate article.It is recommended to give preference to non-starchy vegetables.They contain less carbohydrates, but also enough fiber.Therefore, it is advisable to include vegetables in every meal.Moderate amounts of low-carb fruits.
These usually contain a lot of carbohydrates, and one serving can meet your entire daily requirement.Therefore, it is recommended to consume only certain permitted types of fruits and berries (more information is given in the table below).They will become a rare dessert for you.Drinking regime.
Adequate amounts of fluid can remove ketones from the body and improve health.Be guided by thirst.Give priority to clean water.And you can also drink tea and coffee without sugar.
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, Curd, Cheese |
| eggs | Any |
| nuts and seeds | Walnuts, Almonds, Hazelnuts, Cashews, Pistachios, Sunflower Seeds, Pumpkin Seeds, Flax Seeds, Sesame Seeds, Chia Seeds |
| vegetable oil | Olive, coconut, avocado, flaxseed, etc. |
| Low Carb Berries and Fruits | Strawberry, Raspberry, Blackberry, Lemon, Lime, Watermelon, Nectarine, Peach |
| Fat-rich fruits and vegetables | avocado, olive |
| Non-Starchy Vegetables | Greens, all types of cabbage, zucchini, eggplant, mushrooms, capsicum, tomatoes, cucumbers, asparagus, celery |
The main thing you should pay attention to when planning your diet and selecting foods is the amount of carbohydrates in them.
List of prohibited products
| bread, pastries | All types of breads, rolls, cookies, etc. |
| grains and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| pasta | pasta,spaghetti,noodles |
| starchy vegetables | Potato, Corn, Beetroot, Carrot |
| beans | beans, peas, lentils, gram |
| Fruit | Citrus fruits, banana, grapes, pineapple, mango, dry fruits |
| sweets | sugar, candy, all sweets |
| Foods that contain hidden sugar | Dairy products (yogurt, cheese, ice cream), prepared sauces, fruit juices, sweet soda |
It is also advisable to avoid:
- Processed meat (sausages, sausages), fast food.
- Trans fats (margarine).
The main problem for many people may be the need to completely abandon sweets.In this situation, sweeteners can come to the rescue.Stevia is a natural, completely safe sugar substitute.Furthermore, stevia contains 0 calories, 0 carbohydrates and does not produce a glycemic response.
menu for the week
day 1
- Breakfast: Baked avocado with eggs.
- Lunch: Beef steak and cauliflower on the side.
- Dinner: Baked fish and vegetable zucchini stew.
- Breakfast: Handful of nuts.
day 2
- Breakfast: Chicken salad, cheese and lettuce.
- Lunch: Cheese Balls with Bacon.
- Dinner: Fish in cream sauce, greens.
- Breakfast: Raspberries with heavy cream.
day 3
- Breakfast: Eggs filled with mushrooms and cheese.
- Lunch: Baked pork with broccoli.
- Dinner: Baked eggplant with mince and cheese.
- Breakfast: Curd balls with coconut flour.
day 4
- Breakfast: Cheese scones or omelet with spinach.
- Lunch: Fish in nut breading.
- Dinner: Salad with bacon, avocado and lettuce.
- Breakfast: Strawberries with heavy cream.
day 5
- Breakfast: Eggs filled with avocado and cheese.
- Lunch: Almond-Crusted Chicken Chops and Salad.
- Dinner: Fish cutlets and vegetable salad.
- Breakfast: 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.
- Breakfast: Curd balls with coconut flour.
day 7
- Breakfast: Paneer Pulao.
- Lunch: Roast chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Breakfast: Smoothie with avocado, yogurt and plant-based milk.
The ketogenic type of diet, despite the seeming results discussed by many, is not balanced.Like other low-carbohydrate diets, it differs fundamentally from general recommendations for healthy eating.Therefore, it can be extremely dangerous for some people.Especially when used independently against the background of chronic diseases.