The ketogenic diet is gaining popularity, promising quick weight loss results and improved health. However, is it a solution for everyone? In this article, we will take a closer look at the keto diet, its advantages, disadvantages, as well as check who it is suitable for.
What is the ketogenic diet?
A ketogenic diet is a way of eating that is very low in carbohydrates and high in fats. The drastic restriction of carbohydrates (usually to 20-50 grams per day) forces the body to enter a state of ketosis. In this state, the body switches to burning fat as the main source of energy, instead of glucose from carbohydrates. The liver begins to produce ketone bodies, which are used by the brain and muscles as fuel.
Products allowed and forbidden on the keto diet
Allowed:
- Meat: beef, pork, poultry, game
- Fish and seafood: salmon, tuna, shrimp, mackerel
- Eggs
- Healthy fats: olive oil, coconut oil, avocado, butter, nuts, seeds
- Low-carbohydrate vegetables: spinach, kale, broccoli, cauliflower, zucchini, peppers
- Dairy: cheeses, cream, natural yogurt (no sugar added)
Banned:
- Grain products: bread, pasta, rice, oatmeal
- Sweets: sugar, cakes, chocolate, ice cream
- Fruits (except berries in small quantities)
- Starchy vegetables: potatoes, corn, peas
- Sweetened beverages: juices, sodas
- Alcohol
Benefits of the ketogenic diet
- Rapid weight loss: The ketogenic diet is effective for weight loss because it speeds up metabolism and reduces appetite.
- Improving blood sugar control: The ketogenic diet can be helpful in treating type 2 diabetes because it stabilizes blood glucose levels.
- Increased energy and concentration: Ketone bodies are an efficient source of energy for the brain, which can lead to improved cognitive function.
- Reducing inflammation: A ketogenic diet can help reduce inflammation in the body, which has beneficial effects on many chronic diseases.
- Improving lipid profile: A ketogenic diet can help lower triglycerides and raise “good” HDL cholesterol.
Disadvantages and side effects of the ketogenic diet
- Ketogenic flu: At the beginning of the diet, you may experience symptoms such as headaches, fatigue, nausea, constipation, called “ketogenic flu.” These are caused by the body’s adaptation to the new diet and usually subside after a few days.
- Nutrient deficiencies: Limiting the intake of fruits and some vegetables can lead to vitamin and mineral deficiencies. Supplementation and careful meal planning are important.
- Digestive problems: High dietary fat content can cause digestive problems, such as diarrhea or constipation, in people with sensitive digestive systems.
- Kidney stone risk: The ketogenic diet may increase the risk of kidney stones in predisposed individuals.
- Effects on cholesterol: In some people, the ketogenic diet can lead to an increase in “bad” LDL cholesterol.
Who is the ketogenic diet for?
A ketogenic diet can be beneficial for people:
- Overweight or obese,
- with type 2 diabetes,
- With epilepsy (in some cases),
- With neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Contraindications to the ketogenic diet
Ketogenic diets should not be used by people:
- With liver, kidney or pancreatic diseases,
- With eating disorders,
- Pregnant and breastfeeding women,
- children and adolescents.
Sample ketogenic diet menu
Breakfast: Scrambled eggs with bacon and avocado
Lunch: Baked salmon with broccoli topped with butter
Dinner: Salad with chicken, feta cheese, olives and olive oil
Snacks: Nuts, seeds, cheese, hard boiled eggs
Tips for people on a ketogenic diet
- Drink plenty of water: Water is essential for the body to function properly, and on a ketogenic diet it is especially important because it helps remove metabolic byproducts.
- Supplement with vitamins and minerals: Make sure you provide your body with all the necessary nutrients.
- Monitor your health: Monitor your blood glucose, blood pressure and lipid profile regularly.
- Consult your doctor or nutritionist: Before starting a ketogenic diet, consult your doctor or nutritionist to make sure it is right for you.
Summary
The ketogenic diet can be an effective way to lose weight and improve health, but it is not for everyone. Carefully consider the pros and cons of the diet before starting it, and consult your doctor. Remember that the ketogenic diet is a lifestyle, not a fad. To achieve lasting results, you need to follow it long-term and as recommended.
source: keto
