The ketogenic diet: benefits and harms

A feature of the ketogenic (or low-carbohydrate) diet is the launch of such a restructuring of the human body, during which it uses ketones as a source of energy, not carbohydrates. These substances are synthesized by the liver from fats and allow you to fully compensate for the body's energy consumption.

Benefits and harms of a low-carb (ketogenic) diet

The human body is designed in such a way as to receive the energy necessary for life from the most accessible sources. They, in the overwhelming majority of cases, are carbohydrates. It is from them that the body receives glucose and insulin.

Glucose is the easiest fuel to synthesize, which, with the help of insulin, is well distributed throughout the body through the circulatory system. Due to this simple and versatile system, the available fat reserves are often left unclaimed.

Therefore, a regular diet that contains a large amount of carbohydrates does not contribute much to weight loss. In order to change the situation with energy consumption, nutritionists have developed a special diet.

Its meaning lies in the fact that with a significant restriction of carbohydrate intake, the human body enters a state of ketosis. This is a normal physiological process triggered by the body when the amount of food intake decreases. The human body begins to draw energy from fatty acids processed by the liver. Therefore, the first priority of a low-carb (ketogenic) diet is to get the body into this state.

Unlike most weight loss diets, the keto diet is not about reducing calories, but solely about reducing carbohydrate intake. The human body is able to quickly readjust to a new nutritional system, which will provide it with a lot of advantages.

Normalizing blood sugar levels

A home diet based on a low-carb diet helps stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.

Improving mental performance

Most people who follow the ketogenic diet report increased thought processes and improved memory compared to regular meals. Ketones are excellent fuel for the brain. This fact, combined with the absence of sharp jumps in blood sugar, helps to improve concentration and increase the performance of a person engaged in intellectual work.

Persistent satiety

A ketogenic home diet allows you not only to replenish the necessary energy reserves, which makes it possible to feel a surge of strength throughout the day, but also perfectly saturates (due to the high calorie content of the diet).

Reducing the frequency of epileptic seizures

Low-carb diets have long been used to combat epilepsy. Especially often, such food is recommended for children suffering from this disease. Keto diets allow you to stabilize the condition of patients even with a minimum amount of drugs.

Lowering the level of "bad" cholesterol

Although this food system involves a high intake of high-fat protein products, it does not cause clogging of blood vessels by cholesterol deposits. Since it contributes to the accumulation of only "good" cholesterol, which does not affect the quality of blood flow and is involved in many vital physiological processes.

Prevention of insulin resistance

In the absence of control over the sensitivity of organs and tissues to insulin, the likelihood of developing type 2 diabetes mellitus increases. And ketogenic diets, in turn, can help reduce the level of this hormone in the blood to normal levels.

Fight acne

Many women note that when they switch to a low-carb diet, their skin condition has noticeably improved and the manifestations of acne have disappeared.

However, it should be noted that the ketogenic diet for weight loss also has certain disadvantages. First of all, this concerns the lack of fiber, as well as those vitamins and minerals that are rich in grains, legumes, fruits and vegetables.

Another common problem that adherents of this food system may face is the quality of meat products that can be purchased on store shelves. Indeed, often when raising livestock or poultry, producers use special additives designed to accelerate growth and reduce the likelihood of animal diseases. The quality of sausage products, as well as semi-finished meat products, the regular use of which contributes to the development of heart disease, also leaves much to be desired.

Doctors warn that this low-carb diet is most suitable for people with diabetes and epilepsy. But pregnant women and persons suffering from metabolic disorders should completely abandon it.

Is a low-carb diet good for weight loss?

measuring your waist while on a ketogenic diet

With a ketogenic diet, the body uses free fats as a source of energy, so its weight loss benefits are clear. And a decrease in the level of the hormone insulin, which is responsible for the formation of body fat, allows you to effectively get rid of extra pounds.

This diet for weight loss also involves the inclusion of products that are still quite exotic for the domestic consumer, such as MCT oil (a source of medium chain triglycerides) and bulletproof coffee (coffee with butter and MCT oil).

The ketogenic diet is highly regarded by most professional athletes for its ability to quickly convert body fat into energy while maintaining the same volume of muscle mass. And with a properly designed training system, its growth is also possible.

This home diet is most suitable for people who already have an idea of the rules for adhering to and organizing carbohydrate-free food systems. If a person is faced with the task of getting rid of a couple of extra pounds, then he should start by rejecting foods that are sources of simple carbohydrates (sweets, muffins and other fast food). However, it is important not to overuse fatty and high-calorie protein foods.

Another significant benefit of the ketogenic diet is long-term satiety, which is an effective defense against food disruptions.

Low Carb Home Diet Recipes

fish steak with herbs for the ketogenic diet

In order to start the process of ketosis in the body, it is necessary to adhere to a specific nutritional system. To make it easier to organize, you can use the simple recipes below that contain a minimum of carbohydrates and a maximum of fat.

Cheesecake without baking

To prepare this dessert, put 200 g of soft cream cheese and 50 g of heavy cream in a deep container. Beat with a mixer until a homogeneous, airy mass is obtained. Pour in 1 tsp. liquid stevia and 1 tbsp. l. lemon juice, and then add a little vanillin and lemon zest (0. 25 tsp each). Mix the resulting mass thoroughly and arrange in bowls. Put in the refrigerator for several hours (to obtain a denser consistency).

Baked salmon with herbs

To prepare the dish, you must first prepare the marinade. To do this, you need to mix 1 tsp. chopped garlic, 0. 5 tsp. ground ginger, basil, thyme, oregano, tarragon or rosemary, as well as 120 ml of soy sauce and the same amount of sesame oil. Then prepare the salmon fillet, weighing about a kilogram. Put it in a baking bag and pour over the resulting marinade. Put the fish in the refrigerator for an hour. After that, it must be laid out in a refractory form, poured over with the remaining marinade and baked in an oven preheated to 180 ° C for 15 minutes. While the fish is cooking, you need to prepare the vegetable mixture. Cut 150 g of champignons into slices and chop 50 g of shallots. Fry vegetables in a pan with 200 g of butter. Remove the almost finished fish from the oven, pour over the vegetable mixture and bake for another 10 minutes.