The ketogenic diet has been popular for many years.Many believe that this is an effective method of losing weight, or even getting healthy.However, it has many objections.
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, low-fat, moderate-protein diet.It means consuming less than 50g of carbohydrates per day, the standard norm is 200-300g.
The diet was developed in the 1920s to treat childhood epilepsy.Fasting has been shown to reduce the frequency of epileptic seizures in children and adolescents.Since fasting is only possible for a short time, it was decided to simulate starvation 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 some health risks.Therefore, nowadays it is prescribed only in case of failure of treatment with antiepileptic drugs.
A diet for medical purposes is taught in a hospital.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 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.
What is ketosis?Signs of ketosis
As a rule, the human body receives 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 with fasting, 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.That's what a diet is.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 produced by 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 when blood ketone levels rise.
Signs of ketosis:
- Loss of appetite.
- Increased thirst, dry mouth.
- Frequent urination.
- Ketone breath (acetone smell from the mouth).
- 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.
There are:
- headache
- Nausea
- dizziness and weakness;
- muscle pain
- digestive disorders;
- insomnia;
- irritability;
- a rash
- convulsions.
Different people experience these symptoms to varying degrees and for varying lengths of time, from days to weeks.It all depends on the initial data: state of health, type of early diet, etc.If you consume a lot of carbohydrates or have chronic diseases, then the transition will most likely be quite difficult.Gradually, with adaptation, these symptoms should disappear.
Health benefits and harm
benefitsMore associated with the possibility of use for weight loss:
- effective in weight loss;
- helps to control the level of glucose in the blood, which is important for diabetes;
- eliminates the need to count calories while losing weight;
- gives a prolonged feeling of 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 very serious:
- A painful condition associated with transitioning to a keto diet and restructuring the body;
- the smell of acetone from the mouth, sweat and urine;
- lack of vitamins, microelements;
- formation of kidney stones;
- osteoporosis;
- heart dysfunction;
- increase in the level of "bad" cholesterol in the blood;
- Pancreatitis, liver diseases and other gastrointestinal disorders;
- Constipation due to lack of fiber due to refusal of vegetables and fruits;
- frequent urination;
- Risk of developing ketoacidosis, a condition in which the body's acid-base balance shifts toward acidity, which can lead to death;
- cannot be observed for a long time;
- Does not guarantee weight maintenance after quitting the ketogenic diet.
Contraindications
Ketone diet has a number of contraindications.Under these conditions, it is best to abandon the idea of starting a ketogenic diet plan (especially for pregnant and lactating women).Or definitely consult a 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
Indeed, even from the start of the keto diet, it can reduce weight by 2 or more kg faster than other diets.But not because of the fat.and due to depletion of glycogen reserves and associated water.
Regarding 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.Participants with low consumption were found to have the highest risk of dying from cardiovascular disease and cancer.
Other 25-year studies and meta-analyses involving nearly 500,000 participants reached the same conclusion.They showed that low (less than 40%) as well as high (greater than 70%) carbohydrate intake was associated with an increased risk of death.What's more, it's about consuming much more than the keto diet recommends.
Scientists and doctors recommend that you stick 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 a daily intake of at least 400 g of vegetables, herbs and fruits, as well as whole grains.
Thus, the potential risks outweigh the benefits of slightly faster weight loss on 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.
Studies have yet to prove any metabolic benefits.
In addition, the role of the ketogenic diet in the management of insulin-dependent diabetes has been studied.The Global Diabetes Society 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 for 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 single standard keto diet that determines the exact amount of BJU.As a rule, people who want to lose weight reduce their total carbohydrate intake to 50 g per day, sometimes even 20 g.
As a result, the BJU ratio looks 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.It is a fact that the human body can convert protein into glucose.This, in turn, can slow down the transition to ketosis.Focus on healthy unsaturated fats
(fatty fish, vegetable oils, nuts, seeds, avocado).Excessive consumption of saturated fats carries certain health risks.Read more about fats here.Eat as much fiber as possible.
It is not absorbed, is not absorbed and practically does not increase 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 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 (see the table below for details).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, lard, etc. |
| oily fish | Salmon, herring, mackerel, tuna, cod, sardine, 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 | Olives, coconuts, avocados, flax seeds, etc. |
| Low-carb berries and fruits | Strawberry, raspberry, blackberry, lemon, lime, watermelon, nectarine, peach |
| Fat-rich fruits and vegetables | Avocado, olives |
| Non-starchy vegetables | Greens, all kinds of cabbage, zucchini, eggplant, mushrooms, bell peppers, tomatoes, cucumbers, asparagus, celery |
The main thing to pay attention to when planning a diet and choosing foods is their carbohydrate content.
List of prohibited products
| Bread, cakes | All kinds of bread, rolls, cakes, 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, pineapple, mango, dried fruit |
| Sweets | Sugar, sweets, all desserts |
| Foods with hidden sugars | Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweetened soda |
It is also advisable to avoid:
- Processed meat (sausage, sausage), fast food.
- Trans fats (margarine).
For many, the main problem may be the need to completely abandon 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 eggs.
- Lunch: Beef steak and cauliflower on the side.
- Dinner: baked fish and vegetable zucchini.
- Snack: 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.
Day 3
- Breakfast: eggs with mushrooms and cheese.
- Dinner: Pork stewed with broccoli.
- Dinner: Eggplant with baked meat and cheese.
- Snack: cottage cheese balls with coconut flour.
Day 4
- Breakfast: cheese slices or omelette with spinach.
- Dinner: fish in nuts.
- Dinner: salad with bacon, avocado and lettuce.
- Snack: Strawberries with heavy cream.
Day 5
- Breakfast: Eggs filled with avocado and cheese.
- Lunch: Almond-crusted chicken patties and lettuce.
- Dinner: fish cutlet and vegetable salad.
- Snack: Almond flour pancakes with berries.
Day 6
- Breakfast: chocolate smoothie with avocado and coconut milk.
- Dinner: meat casserole with tomatoes and zucchini.
- Dinner: meat cutlet and vegetable salad.
- Snack: cottage cheese balls with coconut flour.
Day 7
- Breakfast: cottage cheese casserole.
- Lunch: Grilled chicken with broccoli.
- Dinner: tuna salad with cheese and olives.
- Snacks: smoothie with avocado, yogurt and vegetable milk.
A ketogenic diet, despite the results considered by many at first glance, is not balanced.Like other low-carb diets, it is fundamentally different 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.