The ketogenic diet has remained popular for many years.Many consider it an effective method for weight loss or even better health.However, there are many controversies.
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 dietIt is a low-carb, high-fat, moderate-protein diet.With it, less than 50 g of carbohydrates are taken per day, with the standard norm being 200–300 g.
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 starvation is only possible for a short time, it was decided to simulate starvation by eliminating the main source of energy - glucose.With proper observance of the ketogenic diet, convulsions stop completely in 60% of children, and in 35% they are reduced by half.
Because the keto diet involves eating almost exclusively fat, it carries certain health risks.That is why nowadays 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 monitor the patient.If 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 speak to the seriousness of the process?
Since 1960, the 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
Normally, the human body gets energy from glucose, which is formed when carbohydrates are broken down.Carbohydrates always come from food (vegetables, fruits, grains, sugar, etc.).
In the absence of glucose, as in starvation, 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.This is the 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, formed as a result of the breakdown of fats.Thus, the body adapts to the conditions of 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.
- Ketone breath (the smell of acetone from the mouth).
- Increased levels of ketones in the urine.You can measure it yourself with test strips.
Side effects of the keto diet
The side effects that occur during the first weeks of the diet are often called the "keto flu."
The human body undergoes serious changes that are accompanied by unpleasant symptoms.
There are:
- headache;
- nausea;
- dizziness and weakness;
- muscle pain;
- digestive disorders;
- insomnia;
- irritability;
- rash;
- convulsions.
Different people will experience these symptoms to varying degrees and for varying lengths of time, 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 chronic illnesses, then the transition will most likely be quite difficult.Gradually, as you adapt, these symptoms should disappear.
Health benefits and harms
Benefitsrelated more to the possibility of use for weight loss:
- effective in weight loss;
- helps control blood sugar levels, which is important in diabetes;
- frees you from the need to count calories when losing weight;
- gives a feeling of long-lasting satiety, reduces appetite, prevents 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 restructuring of the body;
- the smell of acetone from the mouth, from sweat and urine;
- deficiency of vitamins, trace elements;
- 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 observed for a long time;
- does not guarantee weight retention after leaving 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 don't forget 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 the keto diet, it is able to reduce weight by 2 or more kg faster than other diets.But not because of the fat.And due to depletion of glycogen stores and associated water.
When it comes to weight loss in general, high-quality studies show no significant difference in weight loss between low-carb and low-fat diets.However, the ketogenic diet raises blood cholesterol.
A meta-analysis published in 2019 showed how carbohydrate intake and mortality are linked.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 have reached the same conclusions.They showed that low (below 40%) as well as high (greater than 70%) carbohydrate intake was associated with an increased risk of death.In addition, we are talking about a significantly higher consumption than the keto diet recommends.
Scientists and doctors recommend sticking to a healthy average range of 45-55% 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 daily.
Thus, the potential risks outweigh the slightly faster benefits of the keto diet for weight loss.
Research continues into treatments for neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis.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 treatment of insulin-dependent diabetes is being investigated.The World Diabetes Association website now contains advice on using a low-carbohydrate diet to lower blood sugar 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 any 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 correctly enter ketosis, it is enough to follow the principles of keto nutrition.
The right 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 like this:
- fat - 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 protein into glucose.This, in turn, can delay the transition to 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.Eating as much fiber as possible.
It is not digested, not absorbed and practically does not raise blood sugar 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.That is why it is recommended 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 certain permitted types of fruits and berries (more details in the table below).They will become 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.Give preference to clean water.You can also drink tea and coffee without sugar.
List of permitted products
| a bird | Chicken, turkey, chicken and duck fat |
| Red meat | Pork, beef, lamb, offal, bacon, etc. |
| Fatty fish | Salmon, herring, mackerel, tuna, cod, sardines, etc. |
| Full fat dairy products | Butter, cream, yogurt, cheese |
| eggs | Any kind |
| Nuts and seeds | Walnuts, almonds, hazelnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, chia seeds |
| Vegetable oils | Olives, coconut, avocado, flaxseed, etc. |
| Low-carb fruits and berries | Strawberry, raspberry, blackberry, lemon, lime, watermelon, nectarine, peach |
| Fruits and vegetables rich in fat | Avocado, olives |
| Vegetables without starch | Vegetables, all types of cabbage, zucchini, eggplants, 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, sweets | All types of bread, rolls, sweets, etc. |
| Cereals and cereals | Rice, wheat, oats, buckwheat, etc. |
| pasta | 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 (yoghurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet carbonated drinks |
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.In addition, stevia has 0 calories, 0 carbohydrates and does not cause 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 zucchini vegetable stew.
- Snacks: A handful of nuts.
Day 2
- Breakfast: Chicken salad, cheese and green salad.
- Lunch: Cheese balls with bacon.
- Dinner: Fish in cream sauce, vegetables.
- Snacks: Raspberries with cream.
Day 3
- Breakfast: Eggs stuffed with mushrooms and cheese.
- Lunch: Pork stewed with broccoli.
- Dinner: Eggplant baked with minced meat and cheese.
- Snacks: Boiled balls with coconut flour.
Day 4
- Breakfast: Rolls with cheese or omelette with spinach.
- Lunch: Fish in nut breading.
- Dinner: Salad with bacon, avocado and lettuce.
- Snacks: Strawberries with cream.
Day 5
- Breakfast: Eggs stuffed with avocado and cheese.
- Lunch: chicken steaks with almond crust and green salad.
- 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 cutlets and vegetable salad.
- Snacks: Boiled balls with coconut flour.
Day 7
- Breakfast: Cottage cheese casserole.
- Lunch: Roast 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 results seemingly discussed by many, is not balanced.Like other low-carb diets, it differs fundamentally from general recommendations for healthy eating.Therefore, it can be extremely dangerous for some people.Especially when used alone against the background of chronic diseases.