Important: It is not recommended to follow the diet without first consulting your doctor.This rule is relevant not only for those who have identified diseases, but also for everyone else.
Unlike most popular diets today, the goals of the ketogenic diet from the beginning were purely medical.They are still on today's agenda.Generally speaking, the word “diet” initially had nothing to do with losing weight.This word means a set of nutritional rules that must be followed in a certain situation: during the treatment of a certain disease, during the period of postoperative therapy.
The ketogenic diet owes its renewed popularity largely to an American film producer, whose son suffered from epilepsy for a long time.Despite numerous visits to the most famous and prominent neurologists, who tried, apparently, all the most effective antiepileptic drugs that exist in nature, the child's condition did not improve at all.The father, almost desperate, read a lot of literature on the topic of epilepsy treatment in the local library and suddenly came across a description of the ketogenic diet, which no specialist had yet recommended to him.He immediately put his son on this diet and, to his great joy, found that the frequency of the boy's seizures was significantly reduced.
So, the ketogenic diet was invented to reduce the frequency of epileptic seizures, mainly in children.There was no reduction in calorie intake;Carbohydrates were simply replaced by fats.The children followed this diet for 36 hours and, in fact, the frequency of their seizures decreased.
The ketogenic diet is now used to treat not only epilepsy, but also Alzheimer's disease, fatty liver disease (fatty liver), and even some types of cancer.In general, its medical benefits are undeniable.What about weight loss?
The ketogenic diet is a diet consisting of very high-fat foods (animal fats and some vegetable oils), animal proteins and very few carbohydrates, so that around 80% of the body's energy needs are met from the breakdown of fats (the fat content of the average European diet provides between 30% and 35% of the energy the body needs during the day).And similar to what happens during fasting, the breakdown of large amounts of fat causes an increase in acidity in the body.Probably this can explain why the use of such a dietary complex leads to a decrease in the frequency of epileptic seizures.
The goal of the ketogenic diet is to put the body in a state of ketosis.
Ketosis is a pathological state of the body in which ketone bodies predominate in its tissues.The state of ketosis means that the body exclusively uses fat stored under the skin to meet energy needs, which prevents muscle breakdown.While you are in a state of ketosis, you will get energy from ketones, carbonyl compounds that form when fats are broken down.By the way, ketones are an excellent source of energy for the brain and almost perfectly replace glucose.
Another positive characteristic of ketosis is that in this state you will practically not feel hungry, therefore, you will eat less, which means that you will not completely cover your energy expenses.
To put the body in a state of ketosis, the diet is structured in such a way that the diet is clearly dominated by fats and predominantly saturated fats (the diet is 90% fat, in terms of calorie content).
In fact, the diet that many professional bodybuilders follow in the last week before a competition can also be called ketogenic: it consists only of salmon (usually grilled, but can be prepared in other ways), peanut butter and green vegetables (lettuce, broccoli, spinach, cabbage).It is even better to add linseed or walnut oil to this diet.There is already much more protein here, which reduces problems, but does not eliminate them completely.
Pros and cons of the classic ketogenic diet
The advantage is that this diet is very effective, the diet works and how!The main thing is that you will practically not experience a feeling of hunger, which means that calorie restriction in your diet will be quite easy to tolerate.Ketones are an excellent source of energy for the brain.
It is also important that the ketogenic diet reduces the risk of cardiovascular diseases due to a sharp decrease in insulin secretion.But for people who lead an active lifestyle, this advantage can easily turn into a disadvantage, because insulin is a powerful anticatabolic agent.Added to the ability of the ketogenic diet to cause acidosis in the muscles is a decrease in insulin secretion, which means that proteolysis increases, that is, the breakdown of the body's own proteins is facilitated.And catabolism can get out of control.Not immediately, of course, but surely in 3-4 days.
It is simply impossible to follow the classic ketogenic diet for a long time: you start to feel bad in the most natural way.Not in vain, for children who suffered from epilepsy, the ketogenic diet was limited to a period of 36 hours.
The ketogenic diet is currently used to treat certain types of cancer.Specifically, prostate cancer uses the diet's ability to reduce the production of IGF-1 (insulin-like growth factor 1).
Another disadvantage is a decrease in the level of free testosterone in the blood plasma.
The main danger of the ketogenic diet is increased levels of ketones in the blood, which reduces the acidity level (pH) of the blood and can lead to death in extreme cases.This condition is called "ketoacidosis."First of all, this applies to people with severe and moderate forms of diabetes.If it is not there, there is no need to worry, since the blood of healthy people contains exactly as many ketones as the body can process.
It takes time for the body to release glucose and learn to feed the brain with ketone bodies, so the level of physical and mental activity may decrease in the first week.The main symptoms are lethargy, dizziness and mental confusion.
Many people experience this condition extremely painfully and “give up” literally on the second day.But the state of health completely returns to normal between the third and fifth day, when the body rebuilds itself.
Lack of fiber causes sluggish intestinal function.The main point of the ketogenic diet is complete abstinence from carbohydrates.Consequently, the diet should consist of protein and fat, and fiber is a complex carbohydrate.It is possible to take fiber in its pure form and simply include green vegetables or lettuce leaves, which contain plenty of coarse dietary fiber, in the diet.
An important disadvantage of the diet is the deficiency of microelements caused by the exclusion of carbohydrate-containing foods from the diet.Basically, any meat or dairy product recommended on a ketogenic diet does not contain most vitamins or minerals.The best way to avoid deficiency is to take vitamins and minerals, dietary supplements that contain minerals.Various minerals, such as zinc or magnesium, are essential for the functioning of the body and hormonal levels.
Contraindications
Ketogenic diets are contraindicated in the presence or history of liver disease, kidney disease, metabolic disorders (including congenital and genetically determined metabolic disorders), progressive encephalopathy, as well as diabetes mellitus, cardiovascular, cerebrovascular and lipid diseases, as well as when taking medications with valproic acid (valproate) simultaneously.Currently there are no known contraindications for its use.
When prescribing a ketogenic diet, only a doctor calculates the diet for each child and adult!Strictly individually, taking into account the diagnosis, age and weight of the child, his nutritional needs.The content of basic nutrients (proteins, fats, carbohydrates) in food is selected in a certain proportion, which is determined only by a specialist.During treatment, this ratio may change, so constant monitoring of the patient by the treating doctor is necessary, who, if necessary, makes adjustments to the diet.The patient's diet includes several types of fatty foods: bacon, heavy cream, vegetable oils, such as linseed.In countries where the ketogenic diet is widely used, the food industry produces many specialty products that can provide a varied and nutritious menu.
For those starting treatment, nutritionists have developed special shakes with a large amount of fat, which can not only be drunk, but also eaten frozen as if they were ice cream.This helps the child get used to fatty foods and creates the necessary biochemical changes in the body that provide an antiepileptic effect.During treatment, the doctor requires great skill to create a menu;Otherwise, the child will quickly get bored of the monotonous diet and may refuse to eat altogether.During various illnesses, such as a cold, the metabolism always changes.This can make the ketogenic diet less effective.In such conditions, you should definitely consult with your doctor so that he can adjust the menu.
What can you eat on a ketogenic diet and what recommendations should you follow?
The ketogenic diet focuses on foods rich in protein and fat.It is important that moderate fat consumption is healthy and even necessary, because it is fats that cause a long-lasting feeling of satiety.
Fats can be divided into three groups:
- saturated fats (found in red meat and dairy products);
- unsaturated (found in vegetable and vegetable oils);
- monounsaturated (found in fish and olives).
Fats perform many functions in the human body:
- energy (with a lack of calories, fats can be broken down, providing the body with energy);
- protective (all organs are covered with a thin layer and have high thermal insulation properties);
- construction (part of cell membranes);
- enzymatic (some lipids are part of cofactors);
- hormonal (some lipids are part of hormones and mediators).
The best option would be foods rich in protein: meat, fish, milk, cottage cheese, eggs, cheese and its derivatives.Carbohydrates are acceptable, but only in small amounts.30-50 grams of fiber will be enough for digestion.
Any product containing starch (cereals, pasta, potatoes) and sugar in any form is strictly discouraged.Almost all fruits contain a lot of sugar in one form or another, which is why they are also prohibited.It is always necessary to look at the composition of the product on the label, because even a glass of milk contains approximately 15 grams of carbohydrates.In addition, a list of basic food additives is being studied, which will also have to be excluded, if only because they are harmful.
To encourage weight loss, drink plenty of water.Water helps the body burn more calories and prevents constipation.Limit your caffeine consumption.Exercise regularly.
Exercise will help you lose fat faster on a ketogenic diet.Walk, bike, run in the park, or exercise at the gym.Incorporating physical activity into your daily schedule can help you maintain a healthy heart and lose weight.
Get a good night's sleep.In the early stages of ketosis, you may feel very tired.Sleep at least 7-8 hours a night to regain energy.A good rest will also promote weight loss.
Contact your doctor if you experience cold-like symptoms.Many people feel tired and have a mild headache during ketosis.Sometimes side effects become serious enough to require medical attention.
When does the diet take effect?
The effect of using the ketogenic diet occurs gradually during the first 3 months after starting it.Long-term treatment is usually required (over several years, usually 2 to 3 years), after which stable improvement is usually observed, which persists even with a normal diet.Therefore, it is not necessary to follow a ketogenic diet for life.
In many cases, the positive effect is already noticeable in the first or second week of treatment.However, sometimes, after a month or two of following the diet, no effect is noticed;in this case, it is too early to draw conclusions about the ineffectiveness of the treatment;Perhaps the doctor needs to more carefully calculate the biochemical parameters.
According to the generally accepted understanding, this is largely a variation on the theme of therapeutic fasting followed by a “load” of foods that cause ketosis.During the first three days of therapy, you should completely refuse any food and limit yourself only to drinking water in any quantity.Mineral water and artificially sweetened drinks with and without carbonated water, as well as juices, are prohibited.You can drink green tea.Water can be boiled or purified.During this period it is necessary to reduce the patient's physical activity;Sometimes bed rest is indicated.During the next three days it is advisable to introduce food little by little, a quarter of the usual ration.When choosing foods, you should be guided by the principle of 4 parts fat to one part protein and carbohydrates.
The menu is somewhat reminiscent of the so-called fatty diets to lose weight.The main thing is that it is necessary to completely exclude foods such as cereals, fruits, regular bread, carrots, beets, potatoes and pasta.
Complications
As with any therapeutic method, the use of a ketogenic diet in some cases is associated with some adverse reactions, the main of which are listed below.
- Loss of hair.Some children experience hair loss or poor hair growth after long-term use of the ketogenic diet.This complication is thought to be primarily due to a mineral deficiency in the diet.
- Delayed linear growth.This type of physical development disorder was recorded in some patients, but its relationship with the ketogenic diet remains debated to this day.Increased cholesterol and triglyceride levels in the blood.The ketogenic diet, which is made up of almost 90% fat, in some cases causes an increase in cholesterol and other lipids in the blood.For any lipid content (cholesterol - more than 800 mg%, triglycerides - more than 1000 mg%), it is not necessary to stop the diet.Reducing the ratio of fat, protein, and carbohydrates from 4:1 to 3.5:1 generally results in a rapid reduction of lipid levels to acceptable levels.
- Kidney stones.This complication of the ketogenic diet affects approximately 1 in 6 patients.It is believed to occur due to inadequate fluid intake in children.Therefore, when following a ketogenic diet, a urine analysis is performed to determine the density and detect impurities in the blood.If necessary, an ultrasound of the kidneys is performed.
- Drowsiness and lethargyIt may occur due to excessive ketosis or toxicity of concomitantly used antiepileptic drugs.Blood levels of medications can increase during a ketogenic diet even without increasing the dose of the medication.For this reason, it is necessary to check its blood concentration and quickly reduce the dose of potentially sedating drugs such as phenobarbital and benzodiazepines.
- ConstipationSymptoms, as a rule, are explained by relatively small food portions when following a ketogenic diet and limited water consumption.Increasing the daily volume of liquid consumed by 100-150 ml helps to avoid defecation disorders.
- Excess body weightpatients is caused by consuming too many calories instead of too much fat.Therefore, the energy content of the diet when prescribing a ketogenic diet must be adapted to your individual needs.
- Weight loss.This point can be explained by some individual metabolic characteristics, as well as the patient's level of physical activity.If it turns out that the child's body weight has decreased by 400-500 g in 1 month, the energy capacity of the diet can be increased by about 100 kcal per day.It should be remembered that when increasing the calorie content of the diet of young children or patients with a low level of physical activity, it is not necessary to increase the amount of energy consumed at a time by more than 25 kcal.
We remind you once again that your personal menu for this diet must be prepared by a specialist!
When using a ketogenic diet, a thorough clinical and laboratory examination of patients is required before starting treatment with recording of EEG and ECG data, as well as a biochemical blood test.