The ketogenic diet has been popular for many years.Many consider it an effective method to lose weight or even become healthier.Nevertheless, 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-carbohydrate, 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.It was observed that fasting reduced the frequency of epileptic seizures in children and adolescents.Since fasting is only possible 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 eating almost exclusively fat, it has certain health risks.Therefore, today it is only prescribed in case of failure of treatment with antiepileptic drugs.
Dieting for medical purposes is taught in a hospital.After this, at least three specialists guide and observe the patient.If effective, keto nutrition 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 risks involved.
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 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 ketones formed as a result of the breakdown of fat.Thus, the body adapts to conditions with 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 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 weeks of the diet are often called the "keto flu."
The human body undergoes serious changes, which are accompanied by unpleasant symptoms.
There are:
- headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritability;
- rash;
- cramps.
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, previous type of diet, etc. If you have consumed large amounts of carbohydrates or have chronic diseases, then it is highly likely that the transition will be quite difficult.Gradually, as you adjust, these symptoms should disappear.
Health benefits and harms
Benefitsassociated more with the possibility of use for weight loss:
- effective for 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 long-term satiety, reduces appetite, protects against overeating;
- helps 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 of the body;
- the smell of acetone from the mouth, from sweat and urine;
- lack of vitamins, microelements;
- formation of kidney stones;
- osteoporosis;
- cardiac dysfunction;
- increased levels of "bad" cholesterol in the blood;
- pancreatitis, liver diseases and other gastrointestinal disorders;
- constipation due to lack of fiber due to rejection of vegetables and fruits;
- frequent urination;
- the risk of developing ketoacidosis, a condition where the body's acid-base balance shifts towards acidity, which can lead to death;
- cannot be observed for a long time;
- does not guarantee weight retention after leaving the ketogenic diet.
Contraindications
The keto diet has a number of contraindications.Under these conditions, it is better 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.
- Gout.
Scientific research
Supporters of keto nutrition promise quick and easy loss of the first kilos.Is this true?
In fact, even at the beginning of following the keto diet, it is able to reduce weight by 2 or more kg faster than other diets.But not because of 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 and low-fat diets.But 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 risk of dying 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 low (less than 40%) as well as high (more than 70%) carbohydrate intake is associated with an increased risk of death.Furthermore, we are talking about a significantly higher consumption than the keto diet recommends.
Researchers and doctors recommend sticking to a healthy midrange 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 fruit as well as whole grains daily.
The potential risks thus 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 data to declare their effectiveness.
Research has yet to confirm any metabolic benefits.
In addition, the role of the ketogenic diet in the treatment of insulin-dependent diabetes is being investigated.The Global Diabetes Society website already has advice on 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, 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 list of products seems quite limited.To quickly and correctly enter ketosis, it is enough 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 looking to lose weight reduce their total carbohydrate intake to 50g per day, sometimes even to 20g.
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 per1 kg weight.The fact is that the human body is able to convert protein into glucose.This in turn can slow down the transition to ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocado).Excessive consumption of saturated fat carries certain health risks.Read more about fats here.Eat as much fiber as possible.
It is not digested, not absorbed and practically does not raise blood sugar levels.At the same time, it has enormous benefits for 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 enough fibre.Therefore, it is advisable to include vegetables in every meal.Low carb fruits in moderation.
They usually contain quite a lot of carbohydrates, and 1 portion can cover your entire daily requirement.Therefore, it is recommended to consume only some permitted types of fruit and berries (more details in the table below).They will be a rare dessert for you.Drinking regime.
A sufficient amount of fluid can remove ketones from the body and improve well-being.Be ruled 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, giblets, lard, etc. |
| Fat fish | Salmon, herring, mackerel, tuna, cod, sardines etc. |
| Full fat dairy products | Butter, cream, yogurt, cheese |
| Egg | 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 fat | Avocado, olives |
| Non-starchy vegetables | Greens, all types of cabbage, zucchini, eggplant, mushrooms, peppers, tomatoes, cucumbers, asparagus, celery |
The most important thing to pay attention to when planning your diet and choosing foods is their carbohydrate content.
List of prohibited products
| Bread, cakes | All types of bread, rolls, cookies, etc. |
| Cereals and grains | Rice, wheat, oatmeal, buckwheat, etc. |
| Assert | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| legumes | Beans, peas, lentils, chickpeas |
| Fruits | Citrus fruits, bananas, grapes, pineapple, mango, dried fruits |
| Candy | Sugar, candy, all desserts |
| Foods that contain hidden sugar | Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juice, sweet soda |
It is also advisable to avoid:
- Processed meat (sausages, sausages), fast food.
- Trans fats (margarine).
The biggest 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, absolutely safe sugar substitute.Furthermore, stevia has 0 calories, 0 carbohydrates and does not produce a glycemic response.
Menu for the week
Day 1
- Breakfast: Baked avocado with eggs.
- Lunch: Beefsteak and cauliflower on the side.
- Dinner: Baked fish and vegetable squash casserole.
- Snacks: A handful of nuts.
Day 2
- Breakfast: Chicken salad, cheese and salad.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in cream sauce, greens.
- Snacks: Raspberries with whipped cream.
Day 3
- Breakfast: Eggs filled with mushrooms and cheese.
- Lunch: Pork stewed with broccoli.
- Dinner: Eggplant baked with minced meat and cheese.
- Snacks: Curd balls with coconut flour.
Day 4
- Breakfast: Cheese scones or omelette with spinach.
- Lunch: Fish in nut breading.
- Dinner: Salad with bacon, avocado and salad.
- Snacks: Strawberries with heavy cream.
Day 5
- Breakfast: Eggs filled with avocado and cheese.
- Lunch: Almond-crusted chicken cutlets and salad.
- Dinner: Fish cutlets and vegetable salad.
- Snacks: Almond flour pancakes with berries.
Day 6
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat stew with tomato and zucchini.
- Dinner: Meat cutlets and vegetable salad.
- Snacks: Curd balls with coconut flour.
Day 7
- Breakfast: Cottage cheese casserole.
- Lunch: Fried chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snacks: Smoothie with avocado, yogurt and plant-based milk.
The ketogenic type of diet, despite the seemingly debated results of many, is not balanced.Like other low-carbohydrate diets, it differs fundamentally from general recommendations for healthy eating.Therefore, for some people it can be extremely dangerous.Especially when it is used independently against the background of chronic diseases.