The ketogenic diet has remained popular for many years.Many consider it an effective method to lose weight, or even become healthier.However, it has many contradictions.
From the article you will learn everything about the keto diet: scientific research, contraindications, menu 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 50 g of carbohydrates per day, with a standard rate of 200-300 g.
The diet was developed in the 1920s to treat childhood epilepsy.Fasting was observed to reduce 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 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 observe the patient.If it is effective, the keto diet is followed for another 1-2 years, no more.Even such patients do not live with these 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 with 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 always 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 deposits 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 gets 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 the conditions of the lack of its usual source of energy - carbohydrates.
Ketosis usually occurs after several days of severe carb restriction after blood ketone levels rise.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketonic breath (acetone breath).
- Increased levels of ketones in the urine.You can measure it 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:
- headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- nervousness;
- redness;
- 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 consumed large amounts of carbohydrates or have a chronic illness, then the transition will most likely be quite difficult.Gradually, as you adapt, these symptoms should go away.
Health benefits and harms
benefitmore 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, protecting 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 the transition to a keto diet and body restructuring;
- 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 as a result of the lack of fiber due to the 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 lead to death;
- cannot be contained for a long time;
- does not guarantee weight maintenance after quitting 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
Proponents of this diet promise quick and easy weight loss.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.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 risk of death 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 (greater than 70%) carbohydrate intake was associated with an increased risk of death.Furthermore, we are talking about significantly higher consumption than the keto diet recommends.
Scientists and doctors recommend sticking to a healthy middle range of 45-55% of carbohydrates in your diet.It is this amount 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.
Thus, the potential risks outweigh the benefits of slightly faster keto diet weight loss.
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 investigated.The global diabetes community 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 this diet have not been fully studied.Therefore, it is too early to draw any conclusions, much less to recommend a keto diet to anyone for a long 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 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 who want to lose weight reduce their total carbohydrate intake to 50 g per day, sometimes even 20 g.
As a result, the BJU report looks something 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 is capable of converting proteins into glucose.This, in turn, can slow down the transition to ketosis.Focus on healthy monounsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocados).Excessive consumption of saturated fat carries several health risks.Read more about fats here.Eat as much fiber as possible.
It is not digested, not absorbed and practically does not increase the level of glucose in the blood.At the same time, it has great 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 sufficient fiber.Therefore, it is advisable to include vegetables in every meal.Low-carb fruit in moderation.
They usually contain enough carbohydrates and 1 serving can cover your entire daily requirement.Therefore, it is recommended to consume only a few permitted types of fruits and berries (more details in the table below).They will become a rare treat for you.Drinking regime.
A sufficient amount of fluid can remove ketones from the body and improve well-being.Be guided by thirst.Prioritize 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 |
| egg | each |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| Vegetable oils | Olive, coconut, avocado, flax seeds, etc. |
| Low-carb berries and fruits | strawberry, raspberry, blackberry, lemon, lime, watermelon, nectarine, peach |
| Fruits and vegetables rich in fats | Avocado, olives |
| Non-starchy vegetables | Greens, 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, 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 |
| The fruits | Citrus fruits, bananas, grapes, pineapple, mango, dried fruits |
| CONFECTIONERY | Sugar, candy, all sweets |
| Foods that contain hidden sugar | Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet soda |
It is also advisable to avoid:
- Processed meat (sausages, sausages), fast food.
- Trans fats (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, absolutely safe sugar substitute.Additionally, 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: Beef steak and cauliflower on the side.
- Dinner: zucchini stew with baked fish and vegetables.
- Snacks: A handful of nuts.
Day 2
- Breakfast: Chicken salad, cheese and lettuce.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in cream sauce, greens.
- Snacks: Raspberries with thick cream.
Day 3
- Breakfast: Eggs filled with mushrooms and cheese.
- Lunch: Braised pork with broccoli.
- Dinner: Baked eggplant with minced meat and cheese.
- Snacks: Cottage cheese balls with coconut flour.
Day 4
- Breakfast: Cheese biscuits or spinach omelet.
- Lunch: Fish in bread with walnuts.
- Dinner: Salad with ham, avocado and lettuce.
- Snacks: Strawberries with thick cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: chicken cutlets with almond crust and lettuce.
- Dinner: Fish cutlets and vegetable salad.
- Snacks: Almond flour pancakes with berries.
Day 6
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat casserole with tomatoes and zucchini.
- Dinner: Meat cut and vegetable salad.
- Snacks: Cottage cheese balls with coconut flour.
Day 7
- Breakfast: Cottage cheese casserole.
- Lunch: Baked 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 results apparently discussed 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 against the background of chronic diseases.