The ketogenic diet has remained popular for many years.Many people consider this an effective, even healthier, method of losing weight.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-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 epilepsy in children.It has been observed that fasting reduces the frequency of seizures in children and adolescents.Since fasting is only possible for short periods of time, it was decided to simulate hunger 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 eats almost exclusively fat, it has certain health risks.Therefore, today it is prescribed only in cases of unsuccessful treatment with antiepileptic drugs.
Dieting for medical purposes is taught in a hospital setting.Then, at least three specialists will guide and observe the patient.If effective, the keto diet should be continued for another 1–2 years, no more.Even such patients cannot live on keto for many years.Doesn't all this show the seriousness of the process?
Since 1960, the diet has been considered an effective way to lose excess weight.It is still very popular today despite all the risks it brings.
What is ketosis?Signs of ketosis
Normally, 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.).
When there is a lack of glucose, as well as when fasting, the body is forced to look for other sources of energy.The liver begins to break down a person's accumulated fat.The resulting ketone bodies are used as alternative energy.This is what diet means.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 by the breakdown of fats.Therefore, the body adapts to conditions of lack of the usual source of energy - carbohydrates.
Ketosis often occurs after a few days of severe carbohydrate restriction when blood ketone levels increase.
Signs of ketosis:
- Reduced appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (the smell of acetone from the mouth).
- Increased ketone concentration in urine.You can measure it yourself using test strips.
Side effects of the keto diet
Side effects that occur during the first weeks of the diet are often called “keto flu.”
The human body undergoes serious changes, accompanied by unpleasant symptoms.
Have:
- headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- uncomfortable;
- rash;
- convulsion.
Different people will experience these symptoms to different degrees and for different lengths of time, from a few days to a few weeks.It all depends on the initial data: health condition, previous diet patterns, etc.If you consume large amounts of carbohydrates or have chronic illnesses, chances are the transition will be quite difficult.Gradually, as you adapt, these symptoms will disappear.
Benefits and harms to health
BenefitMore related to usability for weight loss:
- effective in losing weight;
- helps control blood sugar levels, which is important for diabetes;
- frees you from the need to count calories when losing weight;
- gives a lasting feeling of fullness, reduces appetite, protects from overeating;
- Helps avoid empty calories by avoiding sweets and starchy foods.
From a medical perspective, the ketone diet has many disadvantages and the health consequences can be extremely serious:
- painful conditions associated with switching to a keto diet and restructuring the body;
- smell of acetone from mouth, sweat and urine;
- lack of vitamins and trace elements;
- kidney stone formation;
- osteoporosis;
- cardiac dysfunction;
- increased levels of "bad" cholesterol in the blood;
- pancreatitis, liver disease, and other digestive disorders;
- constipation due to lack of fiber due to abstaining from eating vegetables and fruits;
- frequent urination;
- risk of developing ketoacidosis, a condition in which the body's acid-base balance turns acidic, which can lead to death;
- inability to comply over a long period of time;
- Weight maintenance after leaving the ketogenic diet is not guaranteed.
Contraindicated
The ketone diet has some 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 and breastfeeding period.
- High cholesterol.
- Diabetes.
- Diseases of the digestive tract, heart, blood vessels, kidneys.
- Gout.
scientific research
Proponents of keto nutrition promise to lose the first kilos quickly and easily.Is this correct?
Indeed, from the very beginning of the keto diet, it is possible to lose weight faster by 2 kg or more compared to other diets.But it's not because of fat.And due to the associated depletion of glycogen and water stores.
When it comes to general weight loss, high-quality studies have shown 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 turned out that participants who consumed the least had the highest risk of death from cardiovascular disease and cancer.
Other studies and meta-analyses spanning 25 years and nearly 500,000 participants have reached similar conclusions.They showed that low carbohydrate intake (below 40%) as well as high carbohydrate intake (above 70%) was associated with increased risk of death.Furthermore, we are talking about consumption levels that are significantly higher than those recommended by the keto diet.
Scientists and doctors recommend that you maintain a healthy average carbohydrate level of 45-55% of your diet.It is this quantity that brings all the benefits.The World Health Organization recommends consuming at least 400g of vegetables, herbs and fruits as well as whole grains per day.
Therefore, 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 data to declare 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 global diabetes community website has advice on using a low-carbohydrate diet to reduce blood sugar levels in type 1 and type 2 diabetes.
However, the effectiveness, safety, and long-term benefits of the keto diet have not been fully researched.So it's too early to draw conclusions, let alone recommend the keto diet for anyone over the long term.
Fundamentals of nutrition
The main question that worries many beginners is what can you eat on the keto diet?After all, the list of products seems quite limited.To quickly and correctly enter the state of ketosis, it is enough to adhere to the principles of keto nutrition.
Precise ratio of proteins, fats and carbohydrates.
There is no standard keto diet that accurately determines BJU intake.Typically, people who want to lose weight will reduce their total carbohydrate intake to 50 g per day, sometimes even down to 20 g.
The resulting BJU ratio looks like this:
- fat – 70–80%;
- protein – 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 has the ability to convert proteins into glucose.This, in turn, can slow down the transition to ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocado).Consuming too much 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 increase blood sugar levels.At the same time, it brings great benefits to human health.More details in a separate article.Priority should be given to non-starchy vegetables.They contain few carbohydrates, but at the same time have enough fiber.Therefore, vegetables should be added to every meal.Fruit is low in carbs in moderation.
They usually contain quite a lot of carbohydrates and 1 serving can meet your entire daily needs.Therefore, only certain permitted fruits and berries should be consumed (see details in the table below).They will become your occasional dessert.Drinking regimen.
A sufficient amount of fluid can remove ketones from the body and improve health.Guided by thirst.Prioritize clean water.And you can also drink unsweetened tea and coffee.
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 |
| Egg | any |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| Vegetable oil | Olives, coconut, avocado, flaxseed, etc. |
| Berries and fruits are low in carbs | Strawberries, raspberries, blackberries, lemons, limes, watermelons, nectarines, peaches |
| Fruits and vegetables are rich in fat | Avocados, olives |
| Vegetables do not contain starch | Green vegetables, all types of cabbage, zucchini, eggplant, mushrooms, bell 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, cakes | All types of bread, rolls, cookies, etc. |
| Grains and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| macaroni | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, radishes, carrots |
| legumes | Beans, peas, lentils, chickpeas |
| fruit | Citrus, banana, grapes, pineapple, mango, dried fruit |
| Candy | Sugar, candy, all the desserts |
| Foods containing hidden sugar | Dairy products (yogurt, cheese, ice cream), ready-made sauces, fruit juices, sweet soda |
It is also recommended to avoid:
- Processed meat (sausage, sausage), fast food.
- Trans fat (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, absolutely safe sugar substitute.Furthermore, stevia has 0 calories, 0 carbohydrates and produces no glycemic response.
Menu of the week
Day 1
- Breakfast: Grilled avocado with eggs.
- Lunch: Steak and cauliflower served with it.
- Dinner: Grilled fish and 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, green vegetables.
- Snack: Raspberries with heavy cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Pork stew with broccoli.
- Dinner: Grilled eggplant with minced meat and cheese.
- Snacks: Curd balls with coconut powder.
Day 4
- Breakfast: Cheesecake or omelette with spinach.
- Lunch: Fish breaded 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 ribs topped with almonds and lettuce.
- Dinner: Fish cutlet and vegetable salad.
- Snacks: Brownies with berries.
Day 6
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat stew with tomatoes and zucchini.
- Dinner: Cutlet and vegetable salad.
- Snacks: Curd balls with coconut powder.
Day 7
- Breakfast: Cheese casserole.
- Lunch: Grilled chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snacks: Avocado smoothie, yogurt and plant milk.
This type of ketogenic diet, despite its seemingly widely discussed results, is still unbalanced.Like other low-carbohydrate diets, it differs fundamentally from general recommendations for healthy eating.So for some people it can be extremely dangerous.Especially when used independently in the context of chronic diseases.