The ketogenic diet has remained popular for many years.Many consider it an effective method of losing weight, or even a healthier state.However, there are many contradictions.
From the article you will learn everything about the keto diet: scientific research, contraindications, menus and much more.
What is a ketogenic diet?
Ketogenic or keto dietThis is a low-carb, high-fat, moderate-protein diet.It includes the intake of less than 50 g of carbohydrates per day, and the standard norm is 200-300 g.
The diet was developed in the 1920s to treat childhood epilepsy.It has been observed that fasting reduces the frequency of epileptic seizures in children and adolescents.Since fasting is only possible for a short 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%.
Since the keto diet involves consuming almost exclusively fat, it has certain health risks.Therefore, today 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 on keto for years.Doesn't all this indicate 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 it carries.
What is ketosis?That means 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.).
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 that a person has accumulated.The resulting ketone bodies are used as alternative energy.That's what a diet is.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.Thus, the body adapts to the conditions of lack of its usual source of energy - carbohydrates.
Ketosis usually occurs after several days of severe carbohydrate restriction when blood ketone levels increase.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (the smell of acetone 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 in the first weeks of the diet are often called the "keto flu."
The human body goes through serious changes, which are accompanied by unpleasant symptoms.
there are:
- headaches;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritability;
- rash;
- convulsions.
Different people will experience these symptoms to varying degrees and for varying durations ranging 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 diseases, then the transition will most likely be quite difficult.Gradually, as you adjust, these symptoms should disappear.
Health benefits and harms
Advantagesmore 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 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:
- a painful condition associated with the transition to a keto diet and body restructuring;
- 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 as a result of 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 adhered to for a long time;
- does not guarantee weight retention after leaving the ketogenic diet.
Contraindications
The ketogenic 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 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?
Indeed, even at the very beginning of following a keto diet, it is able to reduce weight by 2 or more kg faster than other diets.But not because of the fat.And that is due to 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 a link between carbohydrate intake and mortality.Participants with low consumption were found to have the highest risk of death from cardiovascular disease and cancer.
Other 25-year studies and meta-analyses involving nearly 500,000 participants reached the same conclusions.They showed that low (less than 40%) as well as high (more than 70%) carbohydrate intake was associated with an increased risk of death.Moreover, we are talking about a significantly higher consumption than the keto diet recommends.
Scientists and doctors recommend keeping a healthy middle range of 45-55% carbohydrates in your diet.It is this quantity that brings all the advantages.The World Health Organization recommends that at least 400 g of vegetables, herbs and fruits, as well as whole grains, be consumed daily.
So the potential risks outweigh the benefits of losing weight a little faster from the keto diet.
Research into the treatment of neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis continues.There is still not 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 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 the keto diet have not been fully studied.Therefore, it is too early to draw conclusions, much less 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 quickly and properly enter ketosis, it is enough to adhere to the principles of the keto diet.
The right ratio of protein, fat and carbohydrates.
There is no standard keto diet that defines the exact amount of BJU.Usually those who want to lose weight reduce the total intake of carbohydrates to 50 g per day, sometimes even to 20 g.
As a result, the BJU 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 is capable of converting proteins 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 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 the level of glucose in the blood.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 desirable to include vegetables in every meal.Low-carb fruits in moderation.
They usually contain a lot of carbohydrates, and 1 serving can cover all your daily needs.Therefore, it is recommended to consume only some permitted types of fruit and berries (more details in the table below).It will become a rare dessert for you.Drinking regime.
Adequate fluid intake can remove ketones from the body and improve well-being.Be driven 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, fat, etc. |
| Fatty fish | Salmon, herring, mackerel, tuna, cod, sardines, etc. |
| Full-fat dairy products | Butter, cream, yogurt, cheese |
| Eggs | Any |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| Vegetable oils | Olive, coconut, avocado, flax seed, etc. |
| Berries and low-carb fruits | Strawberry, raspberry, blackberry, lemon, lime, watermelon, nectarine, peach |
| Fruits and vegetables rich in fat | Avocado, olives |
| Vegetables without starch | Greens, all types of cabbage, zucchini, eggplant, mushrooms, 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, pastries, biscuits, etc. |
| Cereals and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| Pasta | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| Legumes | Beans, peas, lentils, chickpeas |
| Fruit | Citrus fruits, bananas, grapes, pineapples, mangoes, dried fruits |
| Sweets | Sugar, sweets, all desserts |
| 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 substitute for sugar.Moreover, stevia has 0 calories, 0 carbohydrates and does not produce a glycemic response.
Menu for the week
Day 1
- Breakfast: Baked avocado with egg.
- Lunch: beef steak and cauliflower on the side.
- Dinner: roasted fish and zucchini vegetable stew.
- Snacks: a handful of nuts.
Day 2
- Breakfast: Chicken salad, cheese and lettuce.
- Lunch: cheese balls with bacon.
- Dinner: Fish in cream sauce, greens.
- Snack: Raspberries with heavy cream.
3rd day
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Pork stewed with broccoli.
- Dinner: Baked eggplant with minced meat and cheese.
- Snacks: cottage cheese with coconut flour.
Day 4
- Breakfast: scones with cheese or omelet with spinach.
- Lunch: Fish breaded with nuts.
- Dinner: Salad with bacon, avocado and lettuce.
- Snacks: Strawberries with heavy cream.
5th day
- Breakfast: eggs stuffed with avocado and cheese.
- Lunch: chicken cutlets with almond crust and green salad.
- Dinner: Fish cutlets and vegetable salad.
- Snacks: Pancakes with almond flour and berries.
6th day
- Breakfast: Chocolate smoothie with avocado and coconut milk.
- Lunch: Meat casserole with tomatoes and zucchini.
- Dinner: Meat cutlets and vegetable salad.
- Snacks: cottage cheese with coconut flour.
7th day
- Breakfast: cottage cheese casserole.
- Lunch: baked chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snacks: Smoothies with avocado, yogurt and vegetable milk.
The ketogenic type of diet, despite the apparently debated results, is not balanced.Like other low-carb diets, it differs significantly from the general recommendations for a healthy diet.Therefore, it can be extremely dangerous for some people.Especially when used independently against the background of chronic diseases.