The ketogenic diet has remained popular for years.Many people consider it an effective way to lose weight or even become healthier.However, it has many contradictions.
In this article, you can 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.This includes eating less than 50 g of carbohydrates per day, the standard norm is 200-300 g.
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, they decided to simulate hunger by eliminating the main source of energy - glucose.With proper adherence to the ketogenic diet, seizures are completely eliminated in 60% of children, and halved in 35%.
Since the keto diet consumes almost exclusively fat, it comes with certain health risks.Therefore, nowadays it is prescribed only when anti-epileptic treatment has failed.
The medical diet 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, but no longer.Even such patients do not live on ketones for years.Doesn't all this indicate the seriousness of the process?
Since 1960, the diet has been considered an effective method of reducing excess weight.It is still very popular today despite the risks involved.
What is ketosis?Signs of ketosis
The human body typically gets energy from glucose, which is formed during the breakdown of carbohydrates.Carbohydrates are constantly derived from food (vegetables, fruits, grains, sugar, etc.).
In the absence of glucose, as with fasting, the body is forced to look for 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.That's what the diet is all about.You can eat and still lose weight.
Ketosis is the state in which the body receives most of its energy not from glucose, but from ketone bodies produced during the breakdown of fats.Thus, the body adapts to the lack of the usual source of energy - carbohydrates.
Ketosis usually occurs after a few days of severe carbohydrate restriction, after blood ketone levels rise.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketonic breath (acetone smell from the mouth).
- Increased levels of ketones in the urine.You can measure it yourself using test strips.
Keto Diet Side Effects
The side effects that occur during the first weeks of the diet are often called the "keto flu".
The human body undergoes serious changes that are accompanied by unpleasant symptoms.
Are:
- headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- indigestion;
- insomnia;
- irritability;
- rash;
- convulsions.
Different people experience these symptoms to different degrees and for varying lengths of time, from days to weeks.Everything depends on the initial data: state of health, previous diet, etc.If you have been consuming large amounts of carbohydrates or have chronic illnesses, the transition will most likely be quite difficult.During adaptation, these symptoms should gradually disappear.
Health benefits and harms
Advantagesrather, it is related to the possibility of using it for weight loss:
- effective in losing weight;
- helps regulate blood sugar levels, which is important for diabetes;
- frees you from counting calories while losing weight;
- gives a feeling of long-lasting satiety, reduces appetite, protects against overeating;
- helps you avoid empty calories by avoiding sweets and starchy foods.
From a medical perspective, the keto diet has many disadvantages, and the health consequences can be extremely serious:
- a painful condition associated with the transition to the keto diet and the restructuring of the body;
- the smell of acetone from the mouth, sweat and urine;
- lack of vitamins, microelements;
- formation of kidney stones;
- osteoporosis;
- cardiac dysfunction;
- increased level 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 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 keto diet has many contraindications.In such circumstances, it is better to abandon the idea of starting a ketogenic diet (especially for pregnant and lactating women).Or definitely 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 quick and easy weight loss.Is that true?
In fact, even at the very beginning of following the keto diet, you can lose weight by 2 or more kg faster than other diets.But not because of the fat.And due to depletion of glycogen reserves and associated water.
In general, high-quality weight loss studies have shown no significant difference in weight loss between low-carb and low-fat diets.However, the ketogenic diet increased blood cholesterol levels.
A meta-analysis published in 2019 showed the relationship between carbohydrate intake and mortality.It found that low-drinking participants had the highest risk of dying from cardiovascular disease and cancer.
Other 25-year studies and meta-analyses involving nearly 500,000 participants reached the same conclusion.Both low (less than 40%) and high (over 70%) carbohydrate intakes have been shown to increase the risk of death.In addition, we are talking about a significantly higher consumption than what the keto diet recommends.
Scientists and doctors recommend that you stick to a healthy 45-55% carbohydrate in your diet.This amount brings all the benefits.The World Health Organization recommends consuming at least 400 g of vegetables, herbs and fruit, as well as whole grains per day.
Thus, the potential risks outweigh the benefits of slightly faster weight loss on 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 not yet confirmed the 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 low-carbohydrate diets to lower blood sugar 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 to recommend the keto diet to anyone for a long time.
Principles of nutrition
The main question that worries many beginners is what to 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.People who want to lose weight typically reduce their total carbohydrate intake to 50 g per day, sometimes to 20 g.
As a result, BJU's ratio looks something like this:
- fats - 70-80%;
- proteins – 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 can convert protein into glucose.This, in turn, can slow the transition into ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocado).Excessive consumption of saturated fat is associated with certain health risks.You can read more about fats here.Eat as much fiber as possible.
It is not digested, not absorbed, and practically does not raise blood sugar.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 sufficient fiber.Therefore, it is recommended to include vegetables in every meal.Low-carb fruits in moderation.
They usually contain quite a lot of carbohydrates and 1 serving can cover the entire daily requirement.Therefore, it is recommended to consume only a few permitted types of fruit and berries (more details in the table below).They become a rare dessert for you.The drinking system.
Adequate fluid intake can flush ketones out of the body and make you feel better.Drive from thirst.Give preference to clean water.You can also drink tea and coffee without sugar.
List of authorized 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 one |
| 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 kinds of cabbage, zucchini, eggplant, mushrooms, bell peppers, tomatoes, cucumbers, asparagus, celery |
The most important thing when planning a diet and choosing foods is the carbohydrate content.
List of prohibited products
| Bread, pastries | All kinds of bread, buns, cakes, etc. |
| Cereals and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| Pasta | Pasta, spaghetti, pasta |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| They are legumes | Beans, peas, lentils, chickpeas |
| Fruits | Citrus fruits, bananas, grapes, pineapple, mango, dried fruits |
| Sweets | Sugar, candy, all desserts |
| Foods containing hidden sugar | Dairy products (yoghurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet soda |
It is also advisable to avoid:
- Processed meat (sausage, sausage), fast food.
- Trans fats (margarine).
The main problem for many may be the complete rejection of sweets.Sweeteners can help in this situation.Stevia is a natural, completely safe sugar substitute.In addition, stevia contains 0 calories, 0 carbohydrates and does not cause a glycemic response.
Menu for the week
Day 1
- Breakfast: Fried avocado with eggs.
- Lunch: Beef steak and cauliflower on the side.
- Dinner: fried fish and vegetable zucchini stew.
- Snack: A handful of nuts.
Day 2
- Breakfast: chicken salad, cheese and salad.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in cream sauce, greens.
- Snack: Raspberries with cream.
Day 3
- Breakfast: eggs stuffed with mushrooms and cheese.
- Lunch: Pork stewed with broccoli.
- Dinner: Fried eggplant with minced meat and cheese.
- Snacks: Cottage cheese balls with coconut flour.
Day 4
- Breakfast: Cheese scones or omelette with spinach.
- Lunch: Fish in walnut breading.
- Dinner: Salad with bacon, avocado and salad.
- Snack: Strawberries with cream.
Day 5
- Breakfast: eggs stuffed with avocado and cheese.
- Lunch: Chicken cutlet with almond crust and salad.
- Dinner: Fish fillet and vegetable salad.
- Snack: Almond flour pancakes with berries.
Day 6
- Breakfast: Chocolate milkshake with avocado and coconut milk.
- Lunch: meat casserole with tomatoes and zucchini.
- Dinner: steak and vegetable salad.
- Snacks: Cottage cheese 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 vegetable milk.
Despite the widely discussed results, the ketogenic diet is not balanced.Like other low-carb diets, it is fundamentally different from the general recommendations for a healthy diet.Therefore, it can be extremely dangerous for some people.Especially if it is used independently against the background of chronic diseases.