The ketogenic diet has remained popular for many years.Many people find it an effective way to lose weight and even become healthier.However, it has 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 dietIt is a low carb, high fat, moderate protein diet.This means consuming less than 50 g of carbohydrates per day, the standard norm is 200-300 grams.
The diet was developed in the 1920s to treat childhood epilepsy.Fasting has been observed to reduce the frequency of epileptic seizures in children and adolescents.Since fasting is possible only for a short time, it was decided to simulate starvation by removing the main source of energy - glucose.When the ketogenic diet is properly followed, seizures stop completely in 60% of children, and are reduced by half in 35%.
Since the keto diet consists almost exclusively of fatty foods, it has certain health risks.Therefore, today it is prescribed only when treatment with antiepileptic drugs has failed.
Diet for medical purposes is taught in a hospital setting.After that, at least three specialists guide and observe the patient.If effective, the keto diet is followed for another 1-2 years, not more.Even such patients do not live on keto for years.Doesn't all this indicate the seriousness of the process?
Since the 1960s, dieting has been considered an effective way to lose excess weight.It is still very popular today despite all the risks it carries.
What is ketosis?Symptoms of ketosis
Typically, the human body obtains 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 in fasting, the body is forced to look for other sources of energy.The liver begins to break down the fat deposits accumulated by the person.The resulting ketone bodies are used as alternative energy.This is the main purpose of the diet.You can eat and still lose weight.
Ketosis is a state in which the body gets most of its energy not from glucose, but from ketone bodies, which are formed as a result of the breakdown of fats.Thus, the body adapts to the conditions of lack of the usual source of energy - carbohydrates.
Ketosis usually occurs after a few days of severe carbohydrate restriction after blood ketone levels rise.
Symptoms of ketosis:
- Decreased appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (acetone breath).
- Increased levels of ketones in the urine.You can measure 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, which are accompanied by unpleasant symptoms.
have:
- headaches;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritation;
- rashness;
- convulsions.
Different people will experience these symptoms to varying degrees and for varying lengths of time, ranging from days to weeks.It all depends on the initial data: state of health, previous type of diet, etc.If you have been consuming a lot of carbohydrates or have chronic illnesses, then the transition is likely to be quite difficult.Gradually, as you adapt, these symptoms should go away.
Health benefits and harms
Benefitsassociated with the possibility of using it to lose more weight:
- effective in weight loss;
- helps control blood glucose levels, which is important for diabetes;
- frees you from the need to count calories when you lose weight;
- gives a feeling of satiety for a long time, reduces appetite, prevents overeating;
- avoiding sweets and starchy foods helps you avoid empty calories.
From a medical point of view, the keto diet has many disadvantages, and the health consequences can be very serious:
- the painful condition associated with the transition to the keto diet and the reconstruction of the body;
- the smell of acetone from the mouth, sweat and urine;
- lack of vitamins, trace elements;
- formation of kidney stones;
- osteoporosis;
- cardiac dysfunction;
- an increase in the level of "bad" cholesterol in the blood;
- pancreatitis, liver diseases and other gastrointestinal diseases;
- constipation due to lack of fiber due to refusal of vegetables and fruits;
- frequent urination;
- the risk of developing ketoacidosis, a shift of the body's acid-base balance to acidity that can lead to death;
- cannot be stored 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 the keto diet promise quick and easy weight loss.Is this true?
In fact, even at the very beginning of following a keto diet, it is able to lose 2 or more kg of weight faster than other diets.But not because of the fat.And 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 how carbohydrate intake was associated with death.Participants with low consumption were found to have a higher risk of death from cardiovascular disease and cancer.
Other 25-year studies and meta-analyses involving nearly 500,000 participants have reached similar 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.Moreover, we are talking about a significantly higher consumption than the keto diet recommends.
Scientists and doctors recommend sticking to a healthy midrange of 45-55% carbohydrates in your diet.It is this amount that brings all the benefits.The World Health Organization recommends consuming at least 400g of vegetables, greens and fruits, as well as whole grains, per day.
So the potential risks outweigh the slightly faster weight loss benefits of the keto diet.
Research into treatments for 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.
In addition, the role of the ketogenic diet in the management of insulin-dependent diabetes is being investigated.The global diabetes society website already has recommendations for 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, do not recommend the keto diet to anyone for a long 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 prescribes the exact amount of BJU.Typically, people trying to lose weight reduce their total carbohydrate intake by 50 g per day, sometimes even by 20 g.
As a result, the BJU ratio looks like this:
- fats - 70-80%;
- proteins - 10-20%;
- carbohydrates - 5-10%.
Moderate amount of protein.
It should not exceed 1-1.5 g of protein per 1 kg of weight.The fact is that the human body is able to convert protein into glucose.This, in turn, can delay the transition to ketosis.Focus on healthy unsaturated fats
(oily fish, vegetable oils, nuts, seeds, avocado).Excessive consumption of saturated fat carries certain health risks.Read more about oils.Eat as much fiber as possible.
It is not digested, absorbed and practically does not raise the blood glucose level.At the same time, it has great benefits for human health.More information in a separate article.It is recommended to give preference to non-starchy vegetables.They contain few carbohydrates, but at the same time have enough fiber.Therefore, it is recommended to include vegetables in every meal.Moderately low carb fruits.
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 be a rare dessert for you.Drinking mode.
A sufficient amount of fluid can remove ketones from the body and improve well-being.Be guided by thirst.Prefer clean water.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, pork, etc. |
| Oily fish | Salmon, herring, mackerel, tuna, cod, sardines, etc. |
| Full fat dairy products | Butter, cream, yogurt, cheese |
| Egg | Any |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| Vegetable oils | Olives, coconuts, avocados, flax seeds, etc. |
| Low-carb berries and fruits | Strawberry, raspberry, blackberry, lemon, lime, watermelon, nectarine, peach |
| Fruits and vegetables rich in fats | Avocado, olive |
| Non-starchy vegetables | Greens, all kinds 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, pastry | 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, peas |
| Fruits | Citrus fruits, bananas, grapes, pineapples, mangoes, dried fruits |
| Sweets | Sugar, candy, all desserts |
| Foods that contain hidden sugars | Dairy products (yogurt, 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 need to completely give up sweets.In this case, sweeteners can help.Stevia is a natural, completely safe sugar substitute.Plus, stevia has 0 calories, 0 carbs, and no glycemic response.
Menu for the week
Day 1
- Breakfast: baked avocado with eggs.
- 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: Baked pork with broccoli.
- Dinner: Baked eggplant with minced meat and cheese.
- Snacks: curd balls with coconut flour.
4th day
- Breakfast: Cheesecakes or omelet with spinach.
- Lunch: Fish in hazelnut bread.
- Dinner: Salad with bacon, avocado and lettuce.
- Snacks: Strawberries with heavy cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: Chicken cutlets with almonds and lettuce.
- Dinner: Fish cutlets and vegetable salad.
- Snacks: almond flour pancakes with berries.
6th day
- Breakfast: chocolate smoothie with avocado and coconut milk.
- Lunch: Meat stew with tomatoes and zucchini.
- Dinner: Meat cutlets and vegetable salad.
- Snacks: curd balls with coconut flour.
7th day
- Breakfast: cottage cheese stew.
- Lunch: Fried chicken with broccoli.
- Dinner: Tuna salad with cheese and olives.
- Snacks: Smoothie with avocado, yogurt and plant-based milk.
The ketogenic diet type, despite the results discussed by many, is not balanced.Like other low-carb diets, it differs fundamentally from the general recommendations for healthy eating.Therefore, it can be extremely dangerous for some people.Especially when used independently against the background of chronic diseases.