The ketogenic diet has remained popular for many years.Many consider it an effective method for losing weight or even getting healthier.However, it presents 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, moderate-protein diet.It involves consuming less than 50g of carbohydrates per day, with the standard norm being 200-300g.
The diet was developed in the 1920s to treat childhood epilepsy.Fasting has been observed to reduce the frequency of seizures in children and adolescents.Since fasting is possible only for a short time, it was decided to simulate starvation by eliminating 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 consuming almost exclusively fat, it poses 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 a hospital setting.Next, at least three specialists guide and observe the patient.If effective, keto nutrition is followed for another 1-2 years, no longer.These patients also don't live on keto for years.Doesn't all this indicate the seriousness of the process?
Since the 1960s, the 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
Typically, 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 case of glucose deficiency, as in the case of fasting, the body is forced to look for other sources of energy.The liver begins to break down a person's accumulated fat deposits.The resulting ketone bodies are used as alternative energy.This is the purpose of the diet.You can eat and lose weight anyway.
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.Therefore, 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 blood ketone levels rise.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (acetone smell from the mouth).
- Increased levels of ketones in the 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.
There are:
- heachache;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritability;
- rash;
- convulsions.
Different people will experience these symptoms to varying degrees and for varying durations ranging from days to weeks.It all depends on the initial data: state of health, type of previous diet, etc.If you have consumed large amounts of carbohydrates or have chronic illnesses, it is very likely that the transition will be quite difficult.Gradually, as you adapt, these symptoms should disappear.
Health benefits and harms
Advantagesassociated most with the possibility of use for weight loss:
- effective in weight loss;
- helps control blood glucose levels, 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;
- Help avoid empty calories by avoiding sweets and starchy foods.
From a medical point of view, the keto diet has numerous 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 your 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 rejection of fruits and vegetables;
- frequent urination;
- the risk of developing ketoacidosis, a condition in which the body's acid-base balance shifts towards acidity, which can lead to death;
- cannot be respected for a long time;
- does not guarantee weight maintenance after abandoning the ketogenic diet.
Contraindications
The keto diet has a number of contraindications.In these conditions, it is better to abandon the idea of starting a ketogenic diet program (especially for pregnant and breastfeeding women).Or be sure to consult your doctor.
- Pregnancy period, breastfeeding.
- High cholesterol.
- Diabetes mellitus.
- Diseases of the gastrointestinal tract, heart, blood vessels, kidneys.
- Gout.
Scientific research
Supporters of keto nutrition promise quick and easy loss of the first kilograms.It is true?
In fact, even at the beginning of the keto diet, it is able to reduce weight 2 or more kg faster than other diets.But not because of the fat.And due to the depletion of glycogen stores and associated water.
When it comes to weight loss in general, high-quality studies have shown no significant differences 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.Participants with low intake were found to have the highest risks of death from cardiovascular disease and cancer.
Other 25-year studies and meta-analyses involving nearly 500,000 participants have reached the same conclusions.They showed that a low (less than 40%) as well as a high (more than 70%) carbohydrate intake is associated with an increased risk of death.Furthermore, we are talking about a significantly higher consumption than that recommended by the keto diet.
Scientists and doctors recommend sticking to an average healthy level of 45-55% carbohydrates in your diet.It is this amount that brings all the benefits.The World Health Organization recommends consuming at least 400g of vegetables, herbs and fruit, as well as whole grains, every day.
Therefore, the potential risks outweigh the benefits of slightly faster weight loss than the keto diet.
Research continues on the treatment of neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis.There is not yet sufficient data to declare its effectiveness.
Research has not yet confirmed any metabolic benefits.
Additionally, the role of the ketogenic diet in the management of insulin-dependent diabetes is being explored.The Global Diabetes Community website already has advice on using a low-carb diet to lower 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 any conclusions, much less recommend keto nutrition to anyone for an extended period of time.
Basic principles of nutrition
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 quickly and correctly enter ketosis, you simply need to follow the principles of keto nutrition.
The correct ratio between proteins, fats and carbohydrates.
There is no standard keto diet that defines the exact amount of BJU.Typically, those who want to lose weight reduce their total carbohydrate intake to 50 g per day, sometimes even 20 g.
As a result, the BJU ratio looks like this:
- fat – 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, avocado).Excessive consumption of saturated fat poses some 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 glucose levels.At the same time, it has enormous benefits for human health.More details in a separate article.It is advisable to give preference to non-starchy vegetables.They contain few carbohydrates, but at the same time enough fiber.Therefore it is advisable to include vegetables in every meal.Low-carb fruit in moderation.
They usually contain a lot of carbohydrates and 1 serving can cover your entire daily requirement.Therefore, it is recommended to consume only certain types of permitted fruits and berries (more details in the table below).They will become an infrequent dessert for you.Alcohol consumption regime.
Sufficient fluids can remove ketones from the body and improve well-being.Let yourself be guided by thirst.Give preference 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. |
| Whole dairy products | Butter, cream, yogurt, cheese |
| Egg | Anyone |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flaxseeds, 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 fat | Avocado, olives |
| Non-starchy vegetables | Vegetables, all kinds of cabbage, courgettes, aubergines, mushrooms, peppers, tomatoes, cucumbers, asparagus, celery |
The main thing you should pay attention to when planning your diet and choosing foods is their carbohydrate content.
List of prohibited products
| Bread, sweets | All types of bread, rolls, biscuits, etc. |
| Cereals and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| Pasta | Pasta, spaghetti, tagliatelle |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| Legumes | Beans, peas, lentils, chickpeas |
| Fruit | Citrus fruits, bananas, grapes, pineapple, mango, dried fruit |
| Sweets | Sugar, candy, all sweets |
| Foods containing hidden sugar | Dairy products (yogurt, ricotta, ice cream), ready-made sauces, fruit juices, sweet drinks |
It is also advisable to avoid:
- Processed meat (sausages, sausages), fast food.
- Trans fats (margarine).
The main problem for many may be the need to completely give up sweets.In this situation, sweeteners can come to the rescue.Stevia is a natural and absolutely safe sugar substitute.Additionally, 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: beef steak and cauliflower as a side dish.
- Dinner: fish stew and baked vegetables.
- 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: stewed pork with broccoli.
- Dinner: Baked aubergines with minced meat and cheese.
- Snacks: Curd balls with coconut flour.
Day 4
- Breakfast: cheese scones or omelette 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: chicken chops in an almond crust and lettuce.
- 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 tomato and courgettes.
- Dinner: meat cutlets and vegetable salad.
- Snacks: Curd 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 vegetable milk.
The ketogenic diet, despite the results apparently discussed by many, is not balanced.Like other low-carb diets, it differs substantially from general recommendations for healthy eating.Therefore, for some people it can be extremely dangerous.Especially when used independently against the background of chronic diseases.