Ketogenic diet - a diet low in carbohydrates
The keto diet is generally a diet high in fat and low in carbohydrates. If you are sensitive to carbohydrates and gain weight very easily (mostly fat), and you want to feel good, exclude carbohydrates from your daily menu and replace them with fats. This method is used, among others, in the treatment of insulin resistance (pre-diabetic condition) and others.
What will we look at in this article?
1. What is a ketogenic diet?
2. Allowed and forbidden foods during the keto diet
3. Which people cannot follow a keto diet?
4. Keto diet during pregnancy?
5. Keto diet and various diseases
6. Ketogenic diet - side effects
7. Who is the keto diet suitable for?
What is a ketogenic diet?
The ketogenic diet is a diet high in fat and low in carbohydrates. While in a rational diet the macros are 45-55% carbohydrates, 15-20% proteins and up to 30% fats, in the keto diet the fats can make up 80-90% of the delivered energy, and the remaining 10-20% are total proteins and carbohydrates.The essence of this diet is that it forces the body to burn fat because the body has a low amount of carbohydrates. They are usually converted to glucose, which is then transported to the body and is especially important for supporting brain function.
Carbohydrates are the main source of energy in the body. When they are missing, the body begins to look for another fuel. These are fats, especially ketone bodies (so-called ketosis), formed in the process of breaking down fat. The essence of ketosis is the formation of ketones, organic compounds that in small quantities serve as a substitute for sugars. However, if ketones are produced rapidly in the body and accumulate in the blood and urine, this can lead to ketoacidosis.
During the keto diet, be sure to supplement the deficiency of some vitamins.
A ketogenic diet leads to a deficiency of certain nutrients. Therefore, when using it, be sure to take multivitamins containing calcium, vitamin D, water-soluble vitamins and some trace elements.
Allowed and forbidden foods during the keto diet
Before proceeding to the keto diet, we must first get acquainted with the foods that we are allowed and, accordingly, the foods that we should avoid. Because even the slightest deviation can get us out of ketosis and put us in the starting position.
List of foods to avoid during the keto diet:
Sugar and sugar products: fruit juice, fruit smoothies, pastries (including diet cakes), ice cream, etc. desserts
Cereals and starch: products such as wheat, rice, pasta, cereals, etc.
Fruits: This includes sweet fruits, except for small portions of strawberries, blackberries, raspberries and more. Forest fruits;
Legumes: peas, beans, lentils, chickpeas, etc.
Root: Potatoes, carrots, parsnips, etc.
Sauces: Because they contain added sugar, glucose-fructose syrup or unhealthy fats;
Alcohol: Due to its carbohydrate content, many alcoholic beverages can throw you out of ketosis and interfere with your diet;
0-calorie drinks: Although they do not contain sugar, some of the added sweeteners can raise blood sugar and thus prevent the entry and maintenance of ketosis;
The foods that are allowed during the keto diet are mainly foods high in protein and fat, such as:
Meat: red meat (beef, horse, game), white meat (chicken and turkey);
Oily fish and seafood: salmon, trout, mackerel, etc .;
Eggs: whole eggs;
Whole milk products: natural products - milk, cheese and cottage cheese;
Nuts and seeds: almonds, walnuts, flaxseed, pumpkin seeds, 100% nut oils, etc .;
Healthy oils: extra virgin olive oil, coconut oil, avocado oil, etc .;
Avocado: whole avocado or homemade guacamole;
Low-carbohydrate green vegetables: cucumber, cauliflower, mushrooms, cabbage, arugula, zucchini, avocado, asparagus, celery, spinach, avocado, etc .;
Spices: salt, black, natural apple cider vinegar, cinnamon and other healthy herbs and spices;
A great way to achieve a feeling of satiety in the keto diet is to take whey protein. It not only has an excellent effect on reducing body weight and maintaining muscle mass, but also provides a feeling of satiety. It is recommended to take whey protein isolate or whey protein concentrate, but tasteless option.
It's good to know that eating out or out is a sure way to ruin your keto diet. And you certainly don't want to waste your efforts. If you do not have the opportunity to prepare your food at home, then achieving and maintaining ketosis will be an impossible task for you.
Which people can't follow a keto diet?
People with liver, kidney and pancreatic diseases should not use the ketogenic diet.
Keto diet during pregnancy?
Low carbohydrate intake and entry into ketosis can lead to side effects for pregnant and lactating women. If you are pregnant or planning to become pregnant and follow a low-carbohydrate diet, this can affect your baby's weight, development and can also prevent you from getting more of the nutrients you need for your health. and for your baby's health.
In addition, if you do not consume enough carbohydrates, problems related to irregular menstrual cycles can occur. A 6-month study examining the effect of a low-carbohydrate diet on healthy women found that almost half of the women who participated suffered from an irregular menstrual cycle.
Keto diet and various diseases
The ketogenic diet was first used in medicine more than 100 years ago. Its effect was recorded in 1911, when it was first used to treat epilepsy. It was later found that patients on a keto diet lost weight during treatment. This leads to a sharp increase in the popularity of ketogenic diets as a quick method of weight loss.
Keto diet for epilepsy
It is not yet clear why a ketogenic diet reduces the incidence of seizures in epilepsy. The high fat content of a small amount of carbohydrates in the diet leads to changes in fat metabolism, similar to starvation. From fats, ketone bodies in the liver form acetone, acetoacetate and beta-hydroxybutyric acid, which penetrate the central nervous system and are a substitute in the absence of glucose, an energy material for neurons. However, they are indirectly responsible for the anticonvulsant effect.
In addition, ketone bodies can protect nerve cells, including against free radical damage (they reduce oxidative stress).
Keto diet in diabetes
If you are in a state where you are taking insulin to control your blood sugar, stopping carbohydrates can lead to dangerously low blood sugar levels. In this case, it is advisable to consult your doctor before embarking on any diet.
Keto diet for digestive problems
If you suffer from Irritable Bowel Syndrome (IBS) or chronic constipation, the keto diet or any low-carb, low-fiber diet is not recommended. Low fiber can have an adverse effect on your health.
Other diseases
Some claim that the ketogenic diet can be used to treat obesity, cardiovascular disease, chronic fatigue, hypertension and even cancer. However, experts emphasize that there is no evidence to support the effectiveness of the ketogenic diet in people struggling with malignant tumors. Moreover, switching to a ketogenic diet during cancer can lead to complications due to the increased amount of metabolic products in the body.
Keto diet for acne
Lower insulin levels and less sugar or processed foods can help improve skin condition and treat acne.
Keto diet for weight loss
During the ketogenic diet, the body does not draw energy from carbohydrates, but from consumed and its own fats and proteins, which are used by people who want to get rid of unnecessary pounds. In addition, ketone bodies suppress hunger.
Ketogenic diet - side effects
When your body begins to use fat as a source of energy, it falls into a state of ketosis and undergoes several metabolic changes, and certain people may experience adverse effects. Initially, constipation or diarrhea, vomiting, and abdominal pain may occur, which usually disappear after the body adapts to the diet. Accompanying symptoms are fatigue, drowsiness, loss of appetite and thirst. With long-term use of the ketogenic diet, urolithiasis and hyperuricemia (increased levels of uric acid in the blood) may occur.
From a sports point of view, when your body enters ketosis, you begin to lose accumulated carbohydrates from your muscles, which leads to a decrease in muscle mass. In an 8-week study, the effect of a ketogenic diet on building muscle mass in young men aged 30 years was examined. The men are divided into two groups. One group adheres to a ketogenic diet and the other group to a balanced diet. The study found that participants in the keto diet group lost more weight, but were not able to build muscle mass like participants in the group in which they ate a normal amount of carbohydrates.
Another common side effect is bad breath. It occurs because ketones leave the body through the breath and urine. If you follow a ketogenic diet, you may notice that your breath smells different. This is caused by ketones such as acetone, benzophenone and acetophenone. It is recommended to follow a hydration regimen and occasionally rinse your mouth with clean water.
With the keto diet, your body begins to release carbohydrates, water and glycogen, and you also lose electrolytes such as sodium, potassium and magnesium. To avoid these symptoms, it is advisable to get minerals and vitamins through supplements.
Who is the keto diet suitable for?
In the short term, the keto diet is an effective way to lose a few pounds. Like any other diet, the keto diet works on the principle of calorie deficit, which is achieved here by controlling the caloric balance and limiting the amount of carbohydrates. During the first weeks, water is expelled from the body, so as soon as you finish the keto diet, the weight will rise again. In addition, if the body experiences a shock from a lack of carbohydrates, it can cause many health problems, especially in the long run.
If you suffer from metabolic disorders such as insulin resistance, type 2 diabetes or epilepsy, treatment with a ketogenic diet may be effective for you, but you should definitely follow this diet only under the supervision of an experienced doctor.
If you are an athlete and your main goal is to maintain and build muscle mass, then the keto diet is not the best option for you.
If you are overweight, sedentary and looking for a way to lose weight, then the keto diet is the right choice for you.
Sources used:
Wajeed Masood; Kalyan R. Uppaluri. - Ketogenic Diet - https://www.ncbi.nlm.nih.gov/books/NBK499830/
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Gianfranco Cappello, Antonella Franceschelli, Annalisa Cappello and Paolo De Luca - Ketogenic enteral nutrition as a treatment for obesity: short term and long term results from 19,000 patients - https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3557201 /
Andrea Mario Bolla, Amelia Caretto, Andrea Laurenzi, Marina Scavini, and Lorenzo Piemonti - Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566854 /
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