What is the ketogenic diet and who benefits from it

After numerous studies have proven the benefits of low-carb diets, people around the world have recognized what was previously avoided like the plague - fat. This rebirth has led the ketogenic diet, which has been around for almost a century, to return to modern society and secure a firm place for itself.

The ketogenic diet has been used since the 1920s and has a different approach to weight gain and health, which sets it apart from other mainstream diets that are grounded in an understanding of psychology and nutrition. The main concept of the ketogenic diet, in simple terms, is to change the body's main source of energy from glucose to fat.

While research shows the potential impact on weight gain and the fight against various diseases, there are some controversial issues to keep in mind before trying this diet.

So what is the ketogenic diet?

An interesting fact that may not be known to you is that the ketogenic diet was originally developed for people with epilepsy. Researchers have found that restricting food helps reduce the incidence of epileptic seizures. The ketogenic diet was developed by strictly limiting the glucose found in carbohydrate-rich foods. The researchers also found that the diet has positive effects on excess pounds and low blood sugar, and also prevents hunger.

Modern society lives on a relatively high carbohydrate diet. According to statistics, the daily human diet includes 55% carbohydrates, 30% fats and 15% proteins. Once digested, carbohydrates are broken down into sugar (insulin and glucose) in the blood. If the body does not use this energy, the excess calories are stored as body fat. Restricting glucose through a low-carb diet forces the body to burn fat rather than store and produce ketone bodies, which are measured in the blood.

The human body does not produce glucose and can only store it for 24 hours in muscle tissue and liver. After consuming glucose, the body switches to burning consumed or stored fat. The keto diet has proven that if people make this change on their own, excess fat can go away relatively quickly, while still consuming large amounts of fat and calories.

What is ketosis?

A person becomes ketosis when the liver starts converting fat to fatty acids and glycerol. In particular, three main types of ketone bodies are produced. When the level of ketone in the blood rises to a certain level, the body enters a state of ketosis. Instead of extracting energy from glucose, the body begins to feed on free ketones or ketone bodies.

According to research, burning ketones and being in ketosis is a cleaner way to stay energetic, as opposed to eating carbohydrates and sugars. Maintaining such a fat-burning metabolism is to achieve the maximum that this diet can offer.

Benefits of the ketogenic diet

Weight loss

Weight loss is significant, and in some cases even immediate. One Spanish study of 20 obese people went on a low-calorie keto diet and lost an average of 40 pounds in 4 months. Another six-month experiment involved 83 obese people and those who followed the ketogenic diet lost an average of 33 pounds.Another study published in the British Journal of Nutrition found that those who followed the keto diet achieved better long-term weight gains compared to those who were supposed to eat the traditional low-fat diet. They also noticed decreased hunger and increased levels of satiety, which were reflected in lower food intake and increased fat burning.

Heart diseases

A recent study sheds light on how a low-carb diet can optimize cholesterol levels and even improve heart health. One recent work published in the British Journal of Nutrition has highlighted the impact of ketogenic diets on key indicators of cardiovascular health, including high-density lipoprotein. The experiment has shown that the keto diet is an effective method to increase HDL cholesterol compared to classic overweight diets that focus on reducing fat intake. (HDL is known as cholesterol, which helps maintain optimal cardiovascular health.)

Brain health

A study by the European Journal of Clinical Nutrition drew the attention of the scientific community to new evidence that there are benefits of the ketogenic diet for certain neurological disorders, such as epilepsy, Alzheimer's, headaches, nervous system injuries, Parkinson's disease, sleep disorders, autism and some forms of multiple sclerosis. ... Ketosis also forces the brain to produce more mitochondria, which has been proven to keep mental health in check.

Type 2 diabetes

When the body consumes carbohydrates, insulin is released in response to an increase in blood glucose, causing the level to rise. The release of insulin signals the cells to store energy, first in the form of glycogen, then in the form of body fat. The ketogenic diet practically depletes the body's carbohydrate stores, which equalizes blood sugar and can also induce insulin resistance, which can lead to diabetes.

What About Side Effects?

The ketogenic diet dramatically changes the human body, and side effects are ubiquitous - both positive and not. It is not surprising if a person is faced with a negative reaction of the body in the process of switching to such a diet. The keto flu is a common term that covers up more frequent and less serious side effects. A complete list of possible consequences includes:
Headache
Bad breath
Fatigue
Lack of energy
Muscle weakness
Muscle pain
Bad dream
Constipation, nausea and an upset stomach
Confused mind
Mood swings
Decreased libido
Reduced bone strength
Risk of kidney stones
Decreased production of gastric juice
Research also provides conflicting evidence that the keto diet actually helps you lose weight. In the American Society of Clinical Nutrition study, 20 people participated, and those who followed the keto diet lost no more than those who ate the other system. Other experts argue that the human body cannot function on ketones for long, and long-term use of ketones can be harmful.
It is also widely known that the keto diet causes dehydration and constipation due to the lack of carbohydrates, which normally retain fluid in the body. This is why liquid is so important in the keto diet. Finally, it is worth noting that doctors expressed excitement about the restrictive nature of the diet, which can lead to a lack of certain substances if followed without strict medical advice. This is especially true for women at risk of facing hormonal imbalances.

What does the keto diet look like?

In a strict (or more commonly known as "standard") keto diet, fat typically provides 70% to 80% of daily calories, protein around 15-20%, and carbohydrates only 5%. Remember, the type of fat is important, because not all of them are created the same.

The keto diet necessarily includes:

High in healthy fats: Olive oil, coconut oil, grass-fed oil, palm oil, some nuts and seeds
All types of unsweetened, non-starchy vegetables, including broccoli and other cruciform vegetables, all types of tops, asparagus, cucumbers and squash
Small amounts of protein: Grass-fed meats, grazing poultry, free-range chicken eggs, bone broth, wild fish, animal viscera, and some full fat (ideally raw) dairy products.

Limit the following foods:

Cow and goat milk
Vegetables with medium starch levels: sweet peas, carrots, beets and any potatoes
Legumes, beans, soy foods
Nuts, seeds and nut butters.

You should categorically avoid:

Any type of sugar, including those of natural origin in raw honey and lime syrup
All grains, including oats, millet, rice, quinoa, pasta, and corn
Processed foods: chips, cakes, candy, cookies, pre-made food in bags
Alcohol, soda, and sweetened drinks
You can also follow a modified diet, especially for a full-fledged transition: you should aim for 30-50 g of carbohydrates per day.

Finally

If you do decide to try a ketogenic diet, be sure to check with your doctor to make sure it is safe for your individual health indicators. Alternatively, you can consult a nutritionist.

Gastin A.