The whole truth about the keto diet.

The ketogenic diet remains popular for many years.Many consider it an effective method to lose weight or even to be healthier.However, it has many contradictions.In 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 diet low in carbohydrates, high in fat and moderate in protein.It involves consuming less than 50g of carbohydrates per day, with 200 to 300g being the standard norm.

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 period of time, it was decided to simulate hunger by eliminating the main source of energy: glucose.With proper compliance with the ketogenic diet, seizures stop completely in 60% of children and are reduced by half in 35%.

Because the ketogenic diet involves eating almost exclusively fat, it has certain health risks.Therefore, today it is prescribed only in case of failure of treatment with antiepileptic drugs.

Medical diets are taught in a hospital setting.Subsequently, at least three specialists guide and observe the patient.If effective, ketogenic nutrition is followed for 1 to 2 more years, not more.Even these patients don't live on keto for years.Doesn't all this indicate the seriousness of the process?

Since 1960, the diet has been considered an effective way to reduce excess weight.Today it remains very popular despite all the risks it entails.

What is ketosis?Signs of ketosis

Normally, the human body receives energy from glucose, which is formed during the breakdown of carbohydrates.Carbohydrates constantly come from food (vegetables, fruits, cereals, sugar, etc.).

With a lack of glucose, as occurs 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.This is what 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 the 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 increase.

Signs of ketosis:

1. Decreased appetite.
2. Increased thirst, dry mouth.
3. Frequent urination.
4. Ketone breath (acetone smell in the mouth).
5. Increased levels of ketones in the urine.You can measure it yourself using test strips.

Side effects of the ketogenic diet

Side effects that occur in the first few weeks of the diet are often called the "keto flu."

The human body undergoes serious changes that are accompanied by unpleasant symptoms.

There is:

• headaches;
• nausea;
• dizziness and weakness;
• muscle pain;
• digestive disorders;
• insomnia;
• irritability;
• rash;
• convulsions.

Different people will experience these symptoms to varying degrees and for different durations, from days to weeks.It all depends on the initial data: health status, type of previous diet, etc.If you consumed large amounts of carbohydrates or suffer from chronic illnesses, chances are the transition will be quite difficult.Gradually, as you adjust, these symptoms should disappear.

Health benefits and harms.

Benefitsassociated more with the possibility of use for weight loss:

• effective for 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 and protects 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 ketogenic diet and restructuring of the body;
• the smell of acetone from the mouth, sweat and urine;
• deficiency of vitamins, microelements;
• kidney stone formation;
• osteoporosis;
• cardiac dysfunction;
• increased levels of "bad" cholesterol in the blood;
• pancreatitis, liver diseases and other gastrointestinal disorders;
• constipation due to lack of fiber due to rejection of vegetables and fruits;
• frequent urination;
• the risk of developing ketoacidosis, a condition in which the body's acid-base balance shifts toward acidity, which can lead to death;
• cannot be fulfilled for a long time;
• does not guarantee weight retention after leaving the ketogenic diet.

Contraindications

The ketone diet has several contraindications.Under 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.

1. Pregnancy, breastfeeding period.
2. High cholesterol.
3. Diabetes mellitus.
4. Diseases of the gastrointestinal tract, heart, blood vessels, kidneys.
5. Drop.

scientific research

Proponents of ketogenic nutrition promise a quick and easy loss of the first few kilograms.Is this true?

In fact, even at the beginning of the ketogenic diet, it is able to reduce weight by 2 kg or more faster than other diets.But not because of the fat.And due to the depletion of glycogen and associated water reserves.

When it comes to weight loss in general, high-quality studies have shown no significant differences 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 related.It turned out that low-consumption participants had the highest risks of death from cardiovascular disease and cancer.

Other studies and meta-analyses lasting 25 years with almost 500,000 participants have reached the same conclusions.They showed that low (less than 40%) and high (more than 70%) carbohydrate intake is associated with an increased risk of death.What's more, we are talking about a consumption significantly higher than that recommended by the keto diet.

Scientists and doctors recommend maintaining a healthy mid-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, per day.

Therefore, the potential risks outweigh the benefits of slightly faster weight loss from the ketogenic diet.

Research continues into the treatment of neurological diseases such as Alzheimer's, Parkinson's and multiple sclerosis.There is not yet enough data to declare its effectiveness.

Research has not yet confirmed any metabolic benefits.

Additionally, the role of the ketogenic diet in the treatment of insulin-dependent diabetes is being explored.The World Diabetes Community website already offers advice on using a low-carbohydrate diet to lower blood glucose levels in type 1 and type 2 diabetes.

However, the effectiveness, safety, and long-term benefits of the ketogenic diet have not been fully studied.Therefore, it is too early to draw conclusions let alone recommend ketogenic 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 ketogenic diet?After all, the list of products seems quite limited.To enter ketosis quickly and correctly, simply follow the principles of ketogenic nutrition.

1. The correct ratio of proteins, fats and carbohydrates.

   There is no standard ketogenic 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 relationship looks like this:

   • fats – 70–80%;
   • proteins – 10–20%;
   • carbohydrates: 5-10%.

2. 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 proteins into glucose.This, in turn, can slow the transition to ketosis.

3. 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.

4. Eat 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.

5. Low carb fruits in moderation.

   They usually contain quite a lot of carbohydrates and 1 serving can cover all your daily needs.Therefore, it is recommended to consume only some permitted types of fruits and berries (more details in the table below).They will become a rare dessert for you.

6. Drinking regimen.

   A sufficient amount of fluid can remove ketones from the body and improve well-being.Let yourself 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	Vegetables, all types of cabbage, zucchini, eggplants, 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, cakes	All types of bread, buns, cookies, etc.
Cereals and cereals	Rice, wheat, oats, buckwheat, etc.
Pasta	Pasta, spaghetti, noodles
Starchy vegetables	Potatoes, corn, beets, carrots.
legumes	Beans, peas, lentils, chickpeas
fruit	Citrus fruits, bananas, grapes, pineapple, mango, nuts.
sweets	Sugar, sweets, all desserts.
Foods that contain hidden sugar	Dairy products (yogurt, cottage cheese, ice cream), ready-made sauces, fruit juices, sweet soft drinks.

It is also advisable to avoid:

1. Processed meats (sausages, sausages), fast food.
2. Trans fats (margarine).

The main problem for many may be the need to completely abandon sweets.In this situation, sweeteners can come to the rescue.Stevia is a natural and absolutely safe sugar substitute.Additionally, stevia has 0 calories, 0 carbohydrates, and produces no glycemic response.

Menu for the week

Day 1

• Breakfast: Baked avocado with egg.
• Lunch: beef fillet and cauliflower as a side dish.

• Dinner: Zucchini stew with fish and baked vegetables.
• Snacks: A handful of nuts.

Day 2

• Breakfast: Chicken, cheese and lettuce salad.
• Lunch: Cheese balls with bacon.
• Dinner: Fish in cream sauce, herbs.
• Snacks: Raspberries with heavy cream.

Day 3

• Breakfast: Eggs stuffed with mushrooms and cheese.
• Lunch: Stewed pork with broccoli.
• Dinner: Baked eggplants with minced meat and cheese.
• Snacks: Curd balls with coconut flour.

Day 4

• Breakfast: Cheese scones or omelette with spinach.
• Lunch: Fish breaded with walnuts.
• Dinner: Bacon, avocado and lettuce salad.
• Snacks: Strawberries with heavy cream.

Day 5

• Breakfast: Eggs stuffed with avocado and cheese.
• Lunch: Chicken cutlets with almond crust and lettuce.
• Dinner: Fish cutlets and vegetable salad.
• Snacks: Almond flour pancakes with red 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: Roasted chicken with broccoli.
• Dinner: Tuna salad with cheese and olives.
• Snacks: Smoothie with avocado, yogurt and vegetable milk.

The ketogenic type of diet, despite the results apparently discussed by many, is not balanced.Like other low-carb diets, it differs fundamentally from general healthy eating recommendations.Therefore, for some people it can be extremely dangerous.Especially when used independently in the context of chronic diseases.