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The ketogenic or “keto” diet is a low-carbohydrate, high-fat diet that has been used for centuries to treat certain medical conditions. On the 19th
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During the century, the ketogenic diet was often used to help control diabetes. In the 1920’s it was introduced as an effective treatment for epilepsy in children where drugs did not work. The ketogenic diet has also been tested and used in carefully monitored areas of cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.
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However, the diet is receiving significant attention as a potential weight loss strategy because of the low-carbohydrate diet, which began in the 1970s with the Atkins diet (a very low-carbohydrate, high-protein diet), which was a marketing exercise. success. and popular low-carb diets to a new level). Today, some low-carb diets, including the Paleo, South Beach, and Dukan diets, are high in protein but moderate in fat. On the contrary, the ketogenic diet is characterized by an unusually high fat content, usually 70% to 80%, although only moderate protein is found.
The basis of the ketogenic diet for weight loss is that when you deprive the body of glucose – the main source of energy for all body cells, obtained by eating carbohydrates – another fuel called ketones is produced from stored fat (thus, the word “keto”. ” -genic). The brain has a high need for glucose in a continuous supply, about 120 grams per day, because it cannot store glucose. During fasting, or when you eat very little carbohydrates, the body first removes the stored glucose from the liver and breaks it down tissues temporarily to release glucose. If this continues for 3-4 days and the stored glucose is completely depleted, the blood levels of a hormone called insulin decrease, and the body begins to use fat as its main fuel. The liver makes ketone bodies of fat, which can be used in the absence of glucose.[1]
When ketone bodies accumulate in the blood, it is called ketosis. Healthy people naturally experience mild ketosis during periods of fasting (eg, sleeping through the night) and very strenuous exercise. Proponents of the ketogenic diet say that if the diet is followed carefully, blood ketone levels should not reach dangerous levels (known as “ketoacidosis”) because the brain will use ketones for fuel, and healthy people usually produce enough insulin to prevent it from producing . . The formation of more ketones. [2] How quickly ketosis occurs and the amount of ketone bodies that accumulate in the blood varies from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]
Excess ketone bodies can produce dangerous levels of acid in the blood, called ketoacidosis. During ketoacidosis, the kidneys begin to excrete ketone bodies and body water in the urine, causing fluid-related weight loss. Ketoacidosis often occurs in people with type 1 diabetes because they do not produce insulin, a hormone that prevents the overproduction of ketones. However, in some rare cases, ketoacidosis has been reported in people without diabetes following a long-term low-carbohydrate diet. [4, 5]
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There is no “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, proteins, fats). A ketogenic diet typically reduces the amount of carbohydrates consumed to less than 50 grams per day—less than what is found in the average plain bagel—and can be as low as 20 grams per day. In general, popular ketogenic supplements suggest an average of 70-80% fat, 5-10% carbohydrates, and 10-20% protein of total daily calories. For a 2000 calorie meal, this translates to about 165 grams of fat, 40 grams of carbohydrate, and 75 grams of protein. The amount of protein in the ketogenic diet is kept moderate compared to other low-carb high-protein diets, because eating too much protein can prevent ketosis. Amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to maintain lean body mass, including muscle, but will still cause ketosis.
Many versions of the ketogenic diet exist, but they all restrict carbohydrate intake. Some of these foods may be obvious: starches from both refined and whole grains such as bread, cereals, pasta, rice and cakes; potatoes, corn and other starchy vegetables; and fruit juices. Vegetables, beans and many fruits may not be as obvious. Most ketogenic programs allow for foods high in saturated fat, such as cuts of meat, processed meats, lard and butter, and sources of unsaturated fats, such as nuts, seeds, avocados, vegetable oils and oily fish. Depending on your source of information, ketogenic food lists can be varied and contradictory.
“High carb” and “impact carb” are common phrases in the ketogenic diet and diabetes diet. They are unregulated terms coined by food manufacturers as a marketing ploy, appearing on certain food labels to claim that the product contains less “useful” carbohydrates than listed. [6] Net carbohydrate or effective carbohydrate is the amount of carbohydrates that are directly absorbed by the body and contribute to calories. They are calculated by subtracting the amount of indigestible carbohydrates from the amount of total carbohydrates. Indigestible (non-absorbable) carbohydrates include insoluble fiber in grains, fruits, and vegetables; And sugar alcohols, such as mannitol, sorbitol, and xylitol are often used in sugar-free diabetic food products. However, these statistics are not exact or reliable science because the absorption and effect of sugary alcohol on blood sugar can vary. Some alcoholic beverages can still provide calories and raise blood sugar. The amount of total calories also does not change despite the amount of carbohydrates, which is an important factor in weight loss. There is also debate within the ketogenic diet community about the value of consuming enough carbohydrates.
The programs suggest following a ketogenic diet until the desired weight loss is achieved. When this is achieved, a person can follow a diet for a few days a week or a few weeks each month to prevent weight gain, alternating with other days that allow a high-carbohydrate diet.
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The ketogenic diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight improve, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. [2, 7] There is also a growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. There are several theories as to why the ketogenic diet promotes weight loss, although it has not always been proven in research: [2, 8, 9]
The following findings are limited to studies specific to the ketogenic diet: the studies cited are about 70-80% fat, 10-20% protein, and 5-10% carbohydrates. Foods known as “low carb” do not include this exact ratio, allowing for higher amounts of protein or carbohydrates. So only foods that are labeled “ketogenic” or “keto,” or follow the macronutrient ratios listed above are listed below. In addition, although there is extensive research on the use of the ketogenic diet in other medical conditions, only studies that examine the ketogenic diet in relation to obesity or obesity are included in this list. (
Following a high-fat diet can be difficult to maintain. Possible symptoms of excessive carbohydrate restriction that last for days to weeks include hunger, fatigue, low mood, irritability, bloating, headaches, and “brain fog.” Although these feelings of discomfort may subside, being satisfied with the limited amount of food available and being restricted from sweet foods such as thin apples or creamy sweet potatoes can present new challenges.
Some long-term side effects of the ketogenic diet have been suggested, including an increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Potential nutrient deficiencies can occur if the ketogenic diet does not include the recommended variety of foods. It is important to focus not only on high-fat foods, but also on fiber, B vitamins, and minerals (iron, magnesium, zinc)—nutrients that are usually found in foods such as grains—that are restricted from the diet. Because whole food groups are not included, the help of a registered dietitian can be beneficial in creating a ketogenic diet to reduce nutrient deficiencies.
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The available research on the ketogenic diet for weight loss is still limited. Most studies to date have had small numbers of participants, were of short duration (12 weeks or less) and did not include control groups. The ketogenic diet has been shown to offer some short-term benefits, including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these results after one year were not significantly different compared to the results of a normal weight loss diet. [10]
Avoiding certain food groups and the presence of unpleasant symptoms can make adherence difficult. An emphasis on saturated fat is also listed in the Dietary Guidelines for Americans and the American Heart Association and can have a negative impact on blood LDL cholesterol. However, it is possible to change the diet to emphasize less food
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