What exactly is “keto”?
What to eat and what to avoid
· Products allowed
What should be avoided?
· Does a low-carb diet actually work?
Benefits of the keto diet
Disadvantages of the ketogenic diet
Who should not follow the keto diet?
· Summary
The ketogenic diet once made it onto the list of the most popular diets. There were several reasons for this, the most important of which were its relatively rapid weight loss effects and the claims that celebrities have lost many pounds as a result. It should also be noted that it was and still is recommended as a good way to "shape" their figure for people who work out in the gym or at home. I must admit that I once decided to try this diet myself, and the initial results were actually shockingly good. Is this diet healthy? Why does it produce such rapid results, and are they lasting? These are just some of the questions I'll try to answer.
What exactly is “keto”?
To begin with, it should be mentioned that this is simply the most popular name for this diet. Some people refer to it as high-fat, ketogenic, or low-carb, and in fact, all of these terms are synonymous. Simply put, it requires us to reduce our daily intake of sugar and carbohydrates to extremely low levels. Sources vary, but it can be assumed to be as low as 50 grams of carbohydrates per day, or 10% of daily energy. It is therefore known that these numbers depend on body weight, height, physical activity, and metabolic rate. Equally important, fats form the basis of the diet, followed by proteins. The quality of these fats is very important, as they provide us with the majority of our daily calorie needs. Next comes protein, but not as much as it might seem after an extremely low amount of carbohydrates. The most popular keto diet model assumes a protein intake of 1 gram for every 4 grams of fat. As with carbohydrates, the exact amount depends on the individual.
What to eat and what to avoid
Even with a high-fat diet, slightly different rules apply. I mean, we don't have to focus so much on the popular "calorie counting," and what's more, it's not the most important thing. The most important thing is to consume almost no carbohydrate-containing products, because that's the only way to put the body into a state of ketosis. I'll explain exactly what that means later, and now let's get to the permitted products.
Products allowed
Meat – basically every single type of meat is recommended for consumption, but we pay attention to the quality of the product
Fish – here the situation is similar to meat, it is our main source of protein and we also try to get it from a proven source
Dairy products - all cheeses, including yellow and white cheese, cottage cheese, cream, natural yogurt or condensed milk
Fats – it's well known that vegetable and fish fats are more valuable than animal fats, but we can eat: butter, margarine, avocado, rapeseed oil, olive oil, mayonnaise, and pumpkin seed oil. Let's take care of the origin of fats in our diet.
Eggs - are a very good source of protein and fat, and their consumption is recommended in all forms
Vegetables – generally all vegetables, mainly green and leafy ones, but we try to avoid pulses
Nuts are also a great source of very healthy fats, as are seeds. For example, it's recommended to eat walnuts, hazelnuts, macadamia nuts, Brazil nuts, or peanuts. Among seeds, however, sunflower, pumpkin, flaxseed, and sesame are valuable.
What should you avoid?
The issue here is relatively simple: you should exclude or severely limit anything that contains a lot of carbohydrates. Such products include baked goods, sweets, sweetened beverages, cereals, pasta, rice, and confectionery. Unfortunately, we also limit fruit and staple foods like potatoes. Restrictions also apply to alcohol. While these are mainly sweet foods like liqueurs, sweet wine, or beverages, remember to consume alcoholic beverages wisely, not only on a diet. But even on a ketogenic diet, you can afford a glass of good dry wine from time to time.
A similar principle, of course, applies to sweetening tea or coffee. Generally speaking, adding sugar to foods is a good idea. Finally, you can use a small amount of sweetener, but this is not recommended.
Low or even extremely low consumption of carbohydrates, or sugars, is no accident. These restrictive measures induce a state called "ketosis" in our body. It involves the occurrence of specific reactions and behaviors in the body. In short, we force our body to alter its metabolism by depriving it of its ability to obtain energy from sugar, forcing it to switch to a greater energy intake from fat. It would then obtain energy from proteins, which is the same as in the case of starvation. The difference is that we are always consuming fats, so it extracts energy from them. One of the metabolites of broken down fats is ketone bodies, or ketones, and this is where the common name for the diet comes from. The only place where ketone bodies are secreted is the liver. And they are used by the muscles and organs as an energy source, which is usually glucose. After maintaining this condition for a long time, body weight begins to decrease significantly, and the body can start processes aimed at using the previously deposited fat for energy production, i.e. the fat that most of us want to get rid of.
At this point, it's worth noting why the first two weeks of this diet produce such spectacular weight loss results. Well, it's not because body fat is being lost, but because of water. Lower blood sugar also means less insulin, the hormone responsible for lowering blood sugar levels. When insulin is lacking, the kidneys excrete more water from the body, which is because they don't retain sodium in the body. This is what makes this diet so popular. Rapid weight loss is what most people care about most, and the keto diet immediately shows its positive side. But keep in mind, if you switch your energy source back to carbohydrates, the water will return. Furthermore, you won't be able to stay in ketosis for long. Many people view the ketogenic diet as a method for rapid weight loss and begin without any preparation. Contrary to appearances, the main goal of the ketogenic diet should not only be to lose unnecessary pounds, but above all to improve health.
Benefits of the Keto Diet
The main benefit of this diet is a reduction in body fat, which improves the functioning of the heart, kidneys, and many other organs and systems. It can also lower blood pressure, bad cholesterol, and sugar levels. It is precisely because of this property that it is sometimes used to treat diabetes. Another condition where treatment can be helpful is drug-resistant epilepsy. There are reports of positive effects of the keto diet in the treatment of Parkinson's disease, Alzheimer's disease, chronic headaches, and sleep disturbances.
Disadvantages of the ketogenic diet
There's no rose without thorns, just like a diet without pros and cons. So, this time. First, I'd like to share with you what was the most difficult part for me in following this diet for about a month.
The hardest part is switching to a carbohydrate-deficient diet practically overnight. Developing the right eating habits can sometimes take a long time and requires a strong will and a lot of self-denial. At first, it's quite difficult to put together a wholesome meal. Well, wholesome. Due to the lack of fruits and limited vegetables, vitamin and mineral supplements, such as fiber, may be considered. The ketogenic diet naturally contains small amounts of these, and constipation may occur. During the first week or two, the body switches to a new energy source. This can be accompanied by apathy, drowsiness, and even irritability. Everyone reacts a little differently. Furthermore, this diet is best followed under the supervision of a nutritionist or doctor, as serious complications can arise if the diet is incorrectly formulated. Ketoacidosis is a condition in which there are too many ketone bodies in the body, and this can even damage the kidneys, so it should be handled carefully.
Equally important is that this diet is simply expensive. It's no secret that foods like potatoes, groats, pasta, or rice, which form the basis of most menus, are definitely cheaper than high-fat, meat, or protein-rich foods. The amount of fat and protein consumed, whether animal or plant-based, can actually put a strain on several households.
In addition, there are difficulties falling asleep, increased fatigue, problems with digestion, intestinal peristalsis, and, especially at the beginning, a decline in physical condition. Ketone bodies, especially in excess, can also cause specific bad breath.
Who should not follow the keto diet?
The keto diet relies heavily on three organs that metabolize ketone bodies: the kidneys, liver, and pancreas. Patients with diseases of these organs should definitely not follow this diet. It is also not recommended for overweight individuals, as the ketogenic diet requires very good general health. Pregnant and breastfeeding women should also avoid this diet.
Summary
Like everything, the ectogenic diet has Pros and cons, proponents and opponents. When using it, remember to consult your doctor or nutritionist beforehand. Not only for correct use, but also because of the many contraindications. If done correctly, it can bring many benefits, but it requires many sacrifices. It's definitely not a diet for everyone.
Let us remember that an effective diet is not always the one that gives the fastest results, and the one that is pleasant, we do not feel that we are on a "diet" and it becomes our way of life.
