The ketogenic diet has remained popular for years.Many consider it an effective method of losing weight, and even getting 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 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 is observed that fasting reduces the frequency of epileptic seizures in children and adolescents.Since fasting can only be done 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 certain health risks.Therefore, nowadays it is only prescribed in case of failure of treatment with antiepileptic drugs.
Diet for medical purposes is taught in a hospital setting.After this, at least three specialists guide and observe 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 the 1960s, diets have been considered an effective way to lose excess weight.Today it is still very popular despite all the risks it carries.
What is ketosis?Signs of ketosis
Normally, the human body receives energy from glucose, which is formed during the breakdown of carbohydrates.Carbohydrates always come from food (vegetables, fruits, grains, sugar, etc.).
With a lack of glucose, such as fasting, the body is forced to find other sources of energy.The liver begins to break down the fat deposits that a person has accumulated.The resulting ketone bodies are used as alternative energy.This is what a 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 fat breakdown.Therefore, the body adapts to the lack of the usual source of energy - carbohydrates.
Ketosis usually occurs after several 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 a test strip.
Side effects of the keto diet
Side effects that occur during the first week of the diet are often called "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;
- irritation;
- rash;
- convulsions.
Different people will experience these symptoms to varying degrees and for varying lengths of time ranging from days to weeks.It all depends on the initial data: health status, type of previous diet, etc.If you consume a large amount of carbohydrates or have a chronic illness, chances are the transition will be quite difficult.Gradually, as you adapt, these symptoms will disappear.
Health benefits and harms
Benefitsmore associated with possible 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 while losing weight;
- provides a prolonged feeling of satiety, reduces appetite, protects against overeating;
- help avoid empty calories by avoiding sugary and starchy foods.
From a medical point of view, the ketone diet has many disadvantages and the health consequences can be very serious:
- painful conditions associated with the transition to a keto diet and body restructuring;
- the smell of acetone from the mouth, from sweat and urine;
- lack of vitamins, microelements;
- kidney stone formation;
- osteoporosis;
- cardiac dysfunction;
- an increase in the level of "bad" cholesterol in the blood;
- pancreatitis, liver disease 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 in which the body's acid-base balance shifts towards acidity, which can cause death;
- cannot be observed for a long time;
- does not guarantee weight maintenance after leaving the ketogenic diet.
Contraindications
Ketone diet has some contraindications.In this situation, 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
Proponents of the keto diet promise to lose the first kilogram quickly and easily.Is this true?
Indeed, even at the beginning of following a keto diet, it is able to lose weight by 2 or more kg faster than other diets.But not because of fat.And due to lack of glycogen reserves and associated water.
When it comes to weight loss in general, high-quality studies show no significant difference in weight loss between low-carb and low-fat diets.However, the ketogenic diet increases blood cholesterol.
A meta-analysis published in 2019 showed how carbohydrate intake and mortality are linked.It turns out that participants with low consumption had the highest risk of dying from cardiovascular disease and cancer.
A 25-year study and other 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.Moreover, we are talking about a much higher consumption than the recommended keto diet.
Scientists and doctors recommend maintaining a healthy middle 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, every day.
Therefore, the potential risks outweigh the faster weight loss benefits of the keto diet.
Research into treatments for 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 confirmed any metabolic benefits.
In addition, 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 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 a keto diet to anyone for the long term.
Basic principles of nutrition
The main question that worries many beginners is what can you eat during the 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 protein, fat and carbohydrates.
There is no standard keto diet that determines the exact amount of BJU.Usually, those who want to lose weight reduce their carbohydrate intake to 50 g per day, sometimes to 20 g.
As a result, the BJU ratio looks like this:
- fat - 70-80%;
- protein - 10-20%;
- carbohydrates - 5-10%.
A 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 able to convert protein into glucose.This, in turn, can delay the transition to ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oil, nuts, seeds, avocado).Excessive consumption of saturated fat carries certain 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 glucose 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 fiber.Therefore, it is advisable to include vegetables in every meal.Fruits are moderately low in carbohydrates.
They usually contain quite a lot of carbohydrates, and 1 serving can cover your entire daily needs.Therefore, it is recommended to consume only a few types of fruits and berries that are allowed (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.Guided by thirst.Give priority 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 products | Butter, cream, yogurt, cheese |
| Eggs | anywhere |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| Vegetable oil | Olives, coconuts, avocados, flax seeds, etc. |
| Low-carb berries and fruits | Strawberries, raspberries, blackberries, lemons, limes, watermelons, nectarines, peaches |
| Fruits and vegetables are rich in fat | Avocados, olives |
| Non-starchy vegetables | Greens, all types of cabbage, zucchini, eggplant, mushrooms, bell peppers, tomatoes, cucumbers, asparagus, celery |
The main thing you need to pay attention to when planning a diet and choosing food is its carbohydrate content.
List of prohibited products
| Bread, pastry | All kinds of bread, rolls, cookies, etc. |
| Cereals and grains | Rice, wheat, oats, buckwheat, etc. |
| Pasta | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| Beans | Beans, peas, lentils, chickpeas |
| fruits | Citrus fruits, bananas, grapes, pineapples, mangoes, dried fruits |
| sweets | Sugar, sweets, all desserts |
| Foods that contain hidden sugars | Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet soda |
It is also advised to avoid:
- Processed meat (sausage, sausage), fast food.
- Trans fat (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 safe sugar substitute.In addition, stevia has 0 calories, 0 carbohydrates and does not produce a glycemic response.
Menu for this week
Day 1
- Breakfast: Baked avocado with eggs.
- Lunch: Beef steak and cauliflower on the side.
- Dinner: Grilled fish and vegetable zucchini stew.
- Snack: A handful of nuts.
Day 2
- Breakfast: Chicken salad, cheese and lettuce.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in cream sauce, vegetables.
- Snack: Raspberries with heavy cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Braised pork with broccoli.
- Dinner: Baked eggplant with minced meat and cheese.
- Snacks: Curd balls with coconut flour.
Day 4
- Breakfast: cheese scones or omelet with spinach.
- Lunch: Fish in a peanut coating.
- Dinner: Salad with bacon, avocado and lettuce.
- Snack: Strawberries with heavy cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: Almond-crusted chicken pieces and salad.
- Dinner: Sliced fish and vegetable salad.
- Snack: Almond flour pancakes with berries.
Day 6
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat casserole with tomatoes and zucchini.
- Dinner: Sliced meat and vegetable salad.
- Snacks: Curd balls with coconut flour.
Day 7
- Breakfast: Cottage cheese casserole.
- Lunch: Grilled chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snack: Smoothie with avocado, yogurt and plant-based milk.
The type of ketogenic diet, despite the results that seem to be discussed by many, is not balanced.Like other low-carb diets, it differs fundamentally from the general recommendations for healthy eating.Therefore, for some people it can be very dangerous.Especially when used independently against the background of chronic diseases.