The ketogenic diet is currently at its best. There are many people who undergo this type of diet to lose weight and eliminate fat.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer's disease. Here is a detailed guide on the keto diet.
What is it?
The basis of this diet is to reduce the intake of carbohydrates to promote the oxidation of fats, which form ketogenic bodies. The brain uses these compounds as a source of energy in the absence of glucose (by consuming almost no hydrates).
In a balanced diet, the amount of carbohydrates daily is usually 50-60% of total calories and, as you can see, in a ketogenic diet it is usually around 5-15%. The amount of protein usually stays according to a balanced diet, and the fats become the main nutrient (65-75%). Roughly speaking, with the decrease in carbohydrates and the increase in healthy fats, our body is forced to use fats as fuel.
There is no single type of ketogenic diet, there are several versions, some being more flexible than others. We find those that allow us to consume vegetables in a controlled way, others that totally prohibit carbohydrates and others that even opt for fasting. The goal for either variant remains the same: burn fat to create ketogenic bodies.
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There are several versions of the ketogenic diet, including:
- Standard: This is a very low carbohydrate, moderate protein, high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbohydrates.
- Cyclic: This diet involves refeeding periods with more carbs, such as five keto days followed by two high-carb days.
- Directed: this diet allows you to add carbs close to workouts.
- high protein: It is similar to a standard ketogenic diet, but includes more protein. The ratio is usually 60% fat, 35% protein, and 5% carbohydrates.
However, only standard and high protein ketogenic diets have been extensively studied. Cyclical or directed diets are more advanced methods and are mainly used by bodybuilders or athletes.
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There are studies that have shown that this type of diet helps to maintain muscle mass, even with a lower protein intake. It is also true that it may not occur in all people, since there has not been much research on the mechanism used to assess it. Something that is proven is that inflammation levels are significantly reduced and it also acts positively against cancer. There are many tumors that degrade mitochondria and depend on glycogenesis for growth. By not having high glucose levels (due to almost carbohydrate intake), cancer could be “starved”.
reduce appetite
Hunger tends to be the worst side effect of the diet. It is one of the main reasons why many people feel miserable and eventually give up. However, eating low carb leads to an automatic reduction in appetite.
Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories.
increased weight loss
Cutting carbs is one of the simplest and most effective ways to lose weight. Studies show that people on low-carb diets lose more weight and faster than those on low-fat diets, even when the latter actively restrict calories.
This is because low-carb diets remove excess water from the body, which lowers insulin levels and leads to rapid weight loss in the first week or two. In studies comparing low-carb and low-fat diets, people who restrict their carbs sometimes lose 2 to 3 times more weight, without going hungry.
Regulates blood sugar
Low-carb and ketogenic diets can also be especially helpful for people with diabetes and insulin resistance. Studies show that cutting carbs drastically lowers blood sugar and insulin levels.
Some people with diabetes who start a low-carb diet may need to reduce their insulin dose by 50% almost immediately. If we take medication for blood sugar, we will talk to a doctor before making changes to carbohydrate intake, as we may need to adjust the dose to prevent hypoglycemia.
belly fat loss
Not all the fat on your body is the same. Where fat is stored determines how it affects health and disease risk. The two main types are subcutaneous fat, which is found under the skin, and visceral fat, which accumulates in the abdominal cavity and is typical of most overweight men.
Visceral fat tends to lodge around the organs. Excess visceral fat is associated with inflammation and insulin resistance, and can lead to metabolic dysfunction.
Low carb diets are very effective in reducing this harmful belly fat. In fact, a greater proportion of the fat lost by people on low-carb diets appears to come from the abdominal cavity. Over time, this should lead to a drastic reduction in the risk of heart disease and type 2 diabetes.
Improves cholesterol
High-density lipoprotein (HDL) is often called the “good” cholesterol. The higher the HDL levels relative to the "bad" LDL, the lower the risk of heart disease. One of the best ways to increase “good” HDL levels is to eat fat, and low-carb diets include a lot of fat.
Therefore, it is not surprising that HDL levels increase dramatically on healthy low-carb diets, while they tend to increase only moderately or even decrease on low-fat diets.
Risks
It is very important that this diet is advised and monitored by a nutrition expert. Taking bad habits or not knowing how to choose food correctly can make us fall into micronutrient and fiber malnutrition. We can make the mistake of gaining weight by consuming too many calories. Even if you don't eat processed foods, you may still be consuming excess calories. To lose fat it is essential that there is a caloric deficit, which you can achieve by controlling your diet and doing physical exercise.
Take care of the portions you consume, because even if there are healthy foods like avocados or nuts, consuming them in excess will make us gain weight. Do not restrict anything, but be smart when choosing the quantities.
keto flu
Carbohydrate intake on the ketogenic diet is usually limited to less than 50 grams per day, which can be a shock to the body. As the body depletes carbohydrate stores and we switch to using ketones and fat for fuel at the beginning of this eating pattern, we may experience flu-like symptoms.
These include headaches, dizziness, fatigue, nausea, and constipation, due in part to dehydration and electrolyte imbalances that occur as the body adjusts to ketosis. Although most people who experience the keto flu feel better within a few weeks, it's important to manage these symptoms through diet, staying hydrated, and eating foods rich in sodium, potassium, and other electrolytes.
Stress on the kidneys
Animal-based foods that are high in fat, such as eggs, meat, and cheese, are staples of the keto diet because they contain no carbohydrates. If we eat a lot of these foods, we may be at higher risk of kidney stones This is because a high intake of animal foods can make the blood and urine more acidic, leading to increased excretion of calcium in the urine.
Some studies also suggest that the keto diet reduces the amount of citrate released in the urine. Since citrate can bind calcium and prevent the formation of kidney stones, reduced levels can also increase the risk of developing them.
nutrient deficit
Since the keto diet restricts several foods, especially nutrient-dense fruits, whole grains, and legumes, it may not provide the recommended amounts of vitamins and minerals. In particular, some studies suggest that the ketogenic diet does not provide enough calcium, vitamin D, magnesium, and phosphorus.
Over time, this can lead to nutrient deficiencies. In particular, guidelines for clinicians managing people on a very low-calorie ketogenic diet for weight loss recommend supplementing with potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber, and vitamins B, C, and E. .
Keep in mind that the nutritional adequacy of this diet depends on the specific foods we eat. A diet rich in healthy low-carb foods like avocados, nuts, and non-starchy vegetables provides more nutrients than processed meats and keto treats.