The ketogenic diet has remained popular for many years.Many consider it an effective method of losing weight, or even getting healthier.Nevertheless, 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 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, 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 reduced by half in 35%.
Because the keto diet involves eating almost exclusively fat, it has certain health risks.Therefore, nowadays it is prescribed only in case of failure of treatment with antiepileptic drugs.
Dieting for medical purposes is taught in a hospital setting.After this, at least three specialists guide and observe the patient.If effective, keto nutrition 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, diet 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?Signs of ketosis
Typically, the human body receives energy from glucose, which is formed during the breakdown of carbohydrates.Carbohydrates come constantly 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 fat deposits accumulated by a person.The resulting ketone bodies are used as alternative energy.This is what the diet is all about.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 the breakdown of fats.Thus, the body adapts to conditions of lack of its usual source of energy - carbohydrates.
Ketosis usually occurs after a few days of severe carbohydrate restriction once blood ketone levels rise.
Signs of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (smell of acetone from the mouth).
- Increased levels of ketones in urine.You can measure it yourself using test strips.
Side effects of the keto diet
Side effects that occur in the first weeks of the diet are often called “keto flu”.
The human body undergoes 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.It all depends on the initial data: health status, previous type of diet, etc. If you consumed large amounts of carbohydrates or have chronic diseases, then it is most likely that the transition will be quite difficult.Gradually, as you adapt, these symptoms should go away.
Health benefits and harms
Advantagesassociated more with 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 ketone diet has many disadvantages and the health consequences can be extremely serious:
- painful condition associated with the transition to a keto diet and restructuring of the body;
- the smell of acetone from the mouth, from sweat and urine;
- deficiency 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 lack of fiber due to refusal 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 adhered to for a long time;
- does not guarantee weight retention after leaving the ketogenic diet.
Contraindications
The ketone diet has a number of contraindications.In these conditions, it is better to abandon the idea of starting a ketogenic diet plan (especially for pregnant and breastfeeding women).Or be sure to consult with your doctor.
- Pregnancy, breastfeeding period.
- High cholesterol.
- Diabetes mellitus.
- Diseases of the gastrointestinal tract, heart, blood vessels, kidneys.
- Gout.
Scientific research
Proponents of keto nutrition promise quick and easy loss of the first kilograms.Is this true?
Indeed, even at the very beginning of following the keto diet, it is capable of reducing weight by 2 or more kg faster than other diets.But not due to 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 risks of death from cardiovascular diseases 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 (more than 70%) carbohydrate intake is associated with an increased risk of death.Moreover, 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% carbohydrates in your diet.It is this quantity 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, daily.
Thus, 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 not yet confirmed any metabolic benefits.
In addition, the role of the ketogenic diet in the management of insulin-dependent diabetes is being explored.The website of the global diabetes community 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 keto nutrition 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 correctly enter ketosis, it is enough to follow the principles of keto nutrition.
The correct ratio of proteins, fats and carbohydrates.
There is no one standard keto diet that defines the exact amount of BJU.Typically, those who want to lose weight reduce their total carbohydrate intake 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%.
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 protein into glucose.This, in turn, can slow down the transition to ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocados).Excessive consumption of saturated fats carries certain health risks.Read more about fats here.Eating as much fiber as possible.
It is not digested, not absorbed, and practically does not raise blood glucose levels.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 advisable to include vegetables in every meal.Low carb fruits in moderation.
They usually contain quite a lot of carbohydrates, and 1 serving can cover your entire daily requirement.Therefore, it is recommended to consume only some permitted types of fruits and berries (more details in the table below).They will become an infrequent dessert for you.Drinking regime.
A sufficient amount of fluid can remove ketones from the body and improve well-being.Be guided by thirst.Give preference to clean water.And you can also drink tea and coffee without sugar.
List of permitted 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 |
| 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, flaxseed, 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 types of bread, rolls, cookies, etc. |
| Cereals and cereals | Rice, wheat, oatmeal, buckwheat, etc. |
| Paste | Pasta, spaghetti, noodles |
| Starchy vegetables | Potatoes, corn, beets, carrots |
| 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 (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.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: Baked fish and vegetable zucchini 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.
- Snacks: Raspberries with heavy cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Pork stewed with broccoli.
- Dinner: Eggplant baked with minced meat and cheese.
- Snacks: Curd balls with coconut flour.
Day 4
- Breakfast: Cheese scones or omelet with spinach.
- Lunch: Fish in nut breading.
- Dinner: Salad with bacon, avocado and lettuce.
- Snacks: Strawberries with heavy cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: Almond-crusted chicken chops 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 tomato and zucchini.
- Dinner: Meat cutlets and vegetable salad.
- Snacks: Curd balls with coconut flour.
Day 7
- Breakfast: Cottage cheese casserole.
- Lunch: Roast 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 seemingly discussed results by many, is not balanced.Like other low-carbohydrate 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.