The ketogenic diet has remained popular for many years.Many consider it an effective method to lose weight or even to become healthier.However, 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, moderate protein diet.It involves eating less than 50 grams of carbohydrates per day, with the typical rule being 200–300 grams.
The diet was developed in the 1920s to treat childhood epilepsy.It was observed that fasting reduced 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 halved in 35%.
Because the keto diet involves eating almost exclusively fat, it has 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.After that, at least three specialists guide and monitor the patient.If effective, the keto diet is followed for another 1-2 years, no more.Even such patients do not live on keto for years.Doesn't all this show the seriousness of the process?
Since 1960, dieting has been considered an effective way to reduce excess weight.Today it is still very popular despite all the dangers it carries.
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.).
With a lack of glucose, as with fasting, the body is forced to look for other sources of energy.The liver begins to break down the fat reserves accumulated by a person.The resulting ketone bodies are used as alternative energy.That's what dieting is all about.You can eat and 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 lack of the usual source of energy - carbohydrates.
Ketosis usually occurs after a few days of severe carb restriction once 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 this yourself using test strips.
Side effects of the keto diet
The side effects that occur in the first few weeks of the diet are often called the "keto flu."
The human body undergoes serious changes, which are accompanied by unpleasant symptoms.
There are:
- headaches;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritable?
- rash;
- convulsions.
Different people will experience these symptoms to different degrees and for different durations ranging from days to weeks.Everything depends on the initial data: state of health, previous type of diet, etc.If you have been consuming large amounts of carbohydrates or have chronic conditions, then chances are the transition will be quite difficult.Gradually, as you adjust, these symptoms should disappear.
Health benefits and harms
Benefitsit is more related to 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, protects against overeating.
- helps avoid empty calories by avoiding sweets and starchy foods.
From a medical point of view, the ketogenic 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, from sweat and urine.
- deficiency of vitamins, trace elements.
- 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 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 observed for a long time.
- does not guarantee weight maintenance after leaving the ketogenic diet.
Contraindications
The ketogenic diet has a number of contraindications.In these circumstances, it is best to abandon the idea of starting a ketogenic diet program (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.
- Arthritis.
Scientific research
Proponents of the keto diet promise quick and easy weight loss.Is this true?
In fact, even at the beginning of the keto diet, it can reduce weight by 2 or more pounds 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 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 low consumption had the highest risks of death from cardiovascular disease and cancer.
Other 25-year studies and meta-analyses involving nearly 500,000 participants reached the same conclusions.They showed that low (less than 40%) as well as high (over 70%) carbohydrate intake was associated with an increased risk of death.In addition, we are talking about a significantly higher consumption than that recommended by the keto diet.
Scientists and doctors recommend that you stick to a healthy mid-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 400g of vegetables, herbs and fruit, as well as whole grains, daily.
So the potential risks outweigh the slightly faster weight loss benefits of the keto diet.
Research into the treatment of neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis continues.There is not yet enough evidence to state their effectiveness.
Research has yet to confirm any metabolic benefits.
Additionally, the role of the ketogenic diet in the management of insulin-dependent diabetes is being explored.The World Diabetes Association website already has advice on using a low-carbohydrate diet to lower blood glucose 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.So it's too early to draw any conclusions, much less recommend keto for anyone 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 enter ketosis quickly and correctly, it is enough to follow the principles of keto nutrition.
The right ratio of proteins, fats and carbohydrates.
There is no standard keto diet that determines the exact amount of BJU.Typically, those looking to lose weight reduce their total carbohydrate intake to 50g per day, sometimes even 20g.
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 down the transition to ketosis.Focus on healthy unsaturated fats
(oily fish, vegetable oils, nuts, seeds, avocado).Eating too much saturated fat poses certain health risks.Read more about fats here.Eating as much fiber as possible.
It is not digested, not absorbed and practically does not raise blood glucose levels.At the same time, it has enormous benefits for human health.More details in a separate article.It is recommended to prefer non-starchy vegetables.They contain few carbohydrates, but at the same time a lot of fiber.Therefore, it is good 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 eat only certain permitted types of fruits and berries (more details in the table below).They will become a rare dessert for you.Consumption regime.
An adequate amount of fluid can remove ketones from the body and improve well-being.To be driven by thirst.Give preference to clean water.And you can also drink tea and coffee without sugar.
List of allowed 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 | 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, Blackberry, Blackberry, Lemon, Lime, Watermelon, Nectarine, Peach |
| Fruits and vegetables rich in fat | Avocado, olives |
| Non-starchy vegetables | Greens, all kinds of cabbage, zucchini, eggplants, mushrooms, peppers, tomatoes, cucumbers, asparagus, celery |
The main thing to pay attention to when planning your diet and choosing foods is their carbohydrate content.
List of prohibited products
| Bread, pastries | All kinds of bread, rolls, cookies, etc. |
| Cereals and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| Pasta | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| Legumes | Beans, peas, lentils, chickpeas |
| Fruits | Citrus fruits, bananas, grapes, pineapple, mango, dried fruits |
| Sweetness | Sugar, candy, all desserts |
| Foods that contain hidden sugar | Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet soda |
It's also a good idea to avoid:
- Processed meats (sausages, sausages), fast food.
- Trans fats (margarine).
The main problem for many may be the need to completely give up sweets.In this case, sweeteners can come to the rescue.Stevia is a natural, completely safe sugar substitute.In addition, stevia has 0 calories, 0 carbohydrates and does not produce a glycemic response.
Menu for the week
Day 1
- Breakfast: Baked avocado with egg.
- Lunch: Beef steak and cauliflower on the side.
- Dinner: Baked fish and vegetable zucchini.
- Snack: A handful of nuts.
Day 2
- Breakfast: Chicken salad, cheese and lettuce.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in cream sauce, greens.
- Snack: Raspberries with thick cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Pork stew with broccoli.
- Dinner: Eggplant baked with minced meat and cheese.
- Snack: Curd balls with coconut flour.
Day 4
- Breakfast: Cheese grits or omelette with spinach.
- Lunch: Breaded fish with nuts.
- Dinner: Salad with bacon, avocado and lettuce.
- Snack: Strawberries with heavy cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: chicken steaks with almonds and lettuce.
- Dinner: Fish cutlets and vegetable salad.
- Snack: Almond flour pancakes with berries.
Day 6
- Breakfast: chocolate smoothie with avocado and coconut milk.
- Lunch: Casserole with tomato and zucchini.
- Dinner: Meat cutlets and vegetable salad.
- Snack: Curd balls with coconut flour.
Day 7
- Breakfast: Casserole with cottage cheese.
- Lunch: Roast chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snack: Smoothie with avocado, yogurt and vegetable milk.
The ketogenic diet, despite the apparently discussed results 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 diseases.