Lose 2 pounds a week without heavy exercise. Does that sound tempting? This is guaranteed by companies offering ketogenic diet products. But is such drastic weight loss good for health? Pay attention to the risks, facts and myths associated with a ketogenic diet!
What is a ketogenic diet?
The essence of this diet is that it forces the body to burn fat because the body has a low amount of carbohydrates. They are usually converted to glucose, which is then transported to the body and is especially important for supporting brain function.
What is ketosis?
If the body stops breaking down carbohydrates for energy and instead uses fat as a substitute source, a metabolic phenomenon called ketosis occurs. The process by which the body slowly enters this state is called ketogenesis. [32] The essence of ketosis is the formation of ketones, organic compounds that in small quantities serve as a substitute for sugars. However, if ketones are produced rapidly in the body and accumulate in the blood and urine, this can lead to ketoacidosis. This refers to the process by which changes in the function of the liver and other important organs occur, generally receiving energy from carbohydrates, the lack of carbohydrates can lead to their malfunction.
There are several ways to enter a state of ketosis. These include, for example:
- Fasting - 400 BC The Greek healer Hippocrates discovered the effects of ketosis. A patient suffering from seizures very similar to epileptic seizures is prescribed treatment by starvation. The period of fasting leads to a reduction in seizures. These are the first proven effects of ketosis on metabolic problems. So, if you stop taking any nutrients, your body will fall into a state of ketosis in just a few tens of hours.
- Ketogenic diet - following a diet low in carbohydrates leads to depletion of all stocks of carbohydrates, which are generally converted into energy and the body is forced to look for an alternative source of energy - fats, which are converted into ketones. In the process, when the body begins to use fat as a source of energy, ketosis occurs. Therefore, to bring your body to a state of ketosis, you do not need to follow a strict fasting diet, it is enough to significantly reduce carbohydrate intake.
- Ketone Supplements - Nutritional supplements are available on the market to help you get ketones in your body. However, these are mostly supplements that accelerate the formation of ketones if you are already on a ketogenic diet. However, as these are relatively new products, there are no reliable human studies to confirm the effect of keto supplements on ketosis. However, it is possible that in the future such food supplements will have the same effect as ketogenic nutrition.
Effects of the ketogenic diet
In recent years, the ketogenic diet has become extremely popular. The main reason for this is the fact that this diet causes significant weight loss. As mentioned, the body depletes carbohydrates and stops converting glucose into energy and looks for an alternative source of energy, such as fat.
However, this effect of the ketogenic diet has been found as a side effect. The ketogenic diet has been used in medical settings for more than 100 years. Its effects were recorded in 1911, when it was first used to treat epilepsy. [4] Patients on a keto diet were later found to lose weight during treatment. This leads to a sharp increase in the popularity of ketogenic diets as a quick method of weight loss.
Gradually, celebrities and professional athletes such as Gwyneth Paltrow, Kim Kardashian and LeBron James discovered her charm, promoting the keto diet as their diet plan for losing weight, maintaining weight and improving athletic performance. However, they also include the ketogenic style of eating in their diet only for short periods of time.
Types of ketogenic diets
Several types of ketogenic diet are known. They differ greatly in the ratio of macronutrient intake. These include:
A cyclic ketogenic diet is recommended, which alternates between high and low carbohydrate intake. This is the safest way to eat a low carb diet.
Eating a ketogenic diet
Several types of ketogenic diet are known. They differ greatly in the ratio of macronutrient intake. These include:
- standard ketogenic diet (SKD) - a diet low in carbohydrates (5-10%), moderate in protein (20%) and high in fat (70-75%).
- cyclic ketogenic diet (CCD) - a diet that alternates between days on which you eat low-carbohydrate foods and days with high carbohydrate intake. Example: 5 days of a low-carbohydrate diet and 2 days of a high-carbohydrate diet.
- regulated ketogenic diet (RCT) - during training or on training days you follow a diet high in carbohydrates, and during non-training days you adhere to a low-carbohydrate diet.
- high-protein ketogenic diet - similar to the standard ketogenic diet, but with a higher protein content (35% protein, 60% fat, 5-10% carbohydrates).
A cyclic ketogenic diet is recommended, which alternates between high and low carbohydrate intake. This is the safest way to eat a low carb diet.
Eating a ketogenic diet
Because the keto diet allows only 5% carbohydrate intake at the expense of up to 75% fat, adherence to the keto diet can be problematic. You should exclude from your diet foods high in carbohydrates such as:
- vegetables (beans, peas, lentils)
- peanuts
- fruits
- rice
- flavored drinks
- sweet food
- alcohol
- pasta and bread
Products that are allowed during the keto diet include foods high in fat and protein, such as:
- meat - chicken, turkey, beef
- fish
- low carb vegetables - tomatoes, eggplant, asparagus, broccoli, cauliflower, green leafy vegetables, avocados
- eggs
- cheese
- whole milk and cottage cheese
- pumpkin and sesame seeds
- nuts and natural 100% nut oils [29]
A great way to achieve a feeling of satiety with a ketogenic diet is to take whey protein. It not only has an excellent effect on weight loss, but also provides a feeling of satiety. It is recommended to take pure whey protein without flavor. Such a protein contains approximately 2 g of carbohydrates in a single dose of 30 g of protein.
Advantages of the ketogenic diet
The ketogenic diet has a long history and therefore there are many studies examining its effects. These are mainly studies aimed at its effect on weight loss, treatment of epilepsy and other metabolic diseases. These benefits will also be discussed in the following lines.
1. Keto diet and weight loss
The main reason for the popularity of the ketogenic diet is its effect on weight loss. The effect of the keto diet on weight loss is significant and manifests itself after a short time. When your body stops converting sugars into energy and instead begins to break down fats, the numbers on the scales will begin to decline rapidly. You can lose up to 2 pounds a week.
In an 8-week study, a group of young men took part in a program that included a ketogenic diet. Participants are divided into 2 groups, both of which adhere to excess calories - one group is on a keto diet and the other consumes a normal balanced diet. The results of the study show lower weight gain in the keto diet group compared to the normal diet group.
During the first weeks of a ketogenic diet, mostly water is expelled from the body. This means that once you stop sticking to a ketogenic diet and start eating carbs again, you can expect to gain weight again and you will most likely feel the yo-yo effect.
In the short term, however, a ketogenic diet can be an effective way to lose weight fast. If you follow this diet for a long time, it can be very harmful to your body. Among other things, you can get the so-called. keto flu, which we will address below.
The main reason for the popularity of the ketogenic diet is its effect on weight loss. The effect of the keto diet on weight loss is significant and manifests itself after a short time. When your body stops converting sugars into energy and instead begins to break down fats, the numbers on the scales will begin to decline rapidly. You can lose up to 2 pounds a week.
In an 8-week study, a group of young men took part in a program that included a ketogenic diet. Participants are divided into 2 groups, both of which adhere to excess calories - one group is on a keto diet and the other consumes a normal balanced diet. The results of the study show lower weight gain in the keto diet group compared to the normal diet group.
During the first weeks of a ketogenic diet, mostly water is expelled from the body. This means that once you stop sticking to a ketogenic diet and start eating carbs again, you can expect to gain weight again and you will most likely feel the yo-yo effect.
In the short term, however, a ketogenic diet can be an effective way to lose weight fast. If you follow this diet for a long time, it can be very harmful to your body. Among other things, you can get the so-called. keto flu, which we will address below.
Initially, a ketogenic diet was used to treat epilepsy. Several studies have shown that the keto diet is very effective in relieving and controlling seizures caused by epilepsy, but does not cure the disease. In some cases, the effect of following this diet in epileptic seizures is the same as when patients are taking antiepileptic drugs.
A study of 103 children looked at the effect of the keto diet on epileptic seizures. Within 3 months, one group of children ate food allowed on a strict ketogenic diet, and another group consumed common food. The average rate of epileptic seizures in children in the diet group was much lower than in the second group. It is about 75% less seizures. However, the study does not go without the side effects that the keto diet brings with it, namely constipation, lack of energy and hunger. [12] The ketogenic diet as a way to treat metabolic disorders should only be followed if you are under the supervision of an experienced physician.
3. Ketogenic diet and type 2 diabetes
Type 2 diabetes is a condition that affects blood sugar levels. It is characterized by changes in metabolism, high blood sugar, impaired insulin function and obesity.
Insulin is used to transport glucose to the body. However, in people with diabetes, insulin does not work properly, which impairs the body's ability to use carbohydrates properly and raises blood sugar levels. Lower carbohydrate intake in the diet can help lower blood sugar, thus reducing the need for insulin. One study found that a ketogenic diet improved insulin sensitivity in patients with diabetes by up to 75%.
Obesity is also a side effect that affects patients with diabetes. A ketogenic diet can help in this case by allowing people with diabetes to lose weight.
Type 2 diabetes is a condition that affects blood sugar levels. It is characterized by changes in metabolism, high blood sugar, impaired insulin function and obesity.
Insulin is used to transport glucose to the body. However, in people with diabetes, insulin does not work properly, which impairs the body's ability to use carbohydrates properly and raises blood sugar levels. Lower carbohydrate intake in the diet can help lower blood sugar, thus reducing the need for insulin. One study found that a ketogenic diet improved insulin sensitivity in patients with diabetes by up to 75%.
Obesity is also a side effect that affects patients with diabetes. A ketogenic diet can help in this case by allowing people with diabetes to lose weight.
Disadvantages of the ketogenic diet
When your body begins to use fat as a source of energy, it falls into a state of ketosis and undergoes several metabolic changes. However, many of them pose serious risks. The ketogenic diet is safe for healthy people, but various side effects can occur when the body adapts to low carbohydrate intake. Take a look at some of the most common problems that a ketogenic diet can cause.
When your body begins to use fat as a source of energy, it falls into a state of ketosis and undergoes several metabolic changes. However, many of them pose serious risks. The ketogenic diet is safe for healthy people, but various side effects can occur when the body adapts to low carbohydrate intake. Take a look at some of the most common problems that a ketogenic diet can cause.
Less muscle mass and yo-yo effect
Carbohydrates are very important for building muscle mass because they are partially converted to glycogen, which is stored in the muscles and helps in the growth and recovery of muscle tissue. When your body enters ketosis, you begin to lose accumulated carbohydrates from your muscles, leading to a decrease in muscle mass.
In an 8-week study, the effect of a ketogenic diet on building muscle mass in young men aged 30 years was examined. The men are divided into two groups. One group adheres to a ketogenic diet and the other group to a balanced diet. The study found that participants in the keto diet group lost more weight, but were not able to build muscle mass like participants in the group in which they ate a normal amount of carbohydrates.
If you stop sticking to a ketogenic diet, it may take some time for your body to be able to build muscle again. During the ketogenic diet you consume a large amount of fat and it is from them that your body needs to get rid of it in order to start using carbohydrates for muscle growth. These changes can also lead to differences in metabolic rate.
Who is the ketogenic diet suitable for?
In the short term, a ketogenic diet is an effective way to lose a few pounds. Like any other diet, the keto diet works on the principle of calorie deficit, which is achieved by controlling food intake and limiting carbohydrates. Therefore, it should be assumed that water is expelled from the body during the first weeks, so as soon as you finish the keto diet, the weight will rise again. In addition, if the body experiences a shock from a lack of carbohydrates, it can cause many health problems, especially in the long run.
Carbohydrates are very important for building muscle mass because they are partially converted to glycogen, which is stored in the muscles and helps in the growth and recovery of muscle tissue. When your body enters ketosis, you begin to lose accumulated carbohydrates from your muscles, leading to a decrease in muscle mass.
In an 8-week study, the effect of a ketogenic diet on building muscle mass in young men aged 30 years was examined. The men are divided into two groups. One group adheres to a ketogenic diet and the other group to a balanced diet. The study found that participants in the keto diet group lost more weight, but were not able to build muscle mass like participants in the group in which they ate a normal amount of carbohydrates.
If you stop sticking to a ketogenic diet, it may take some time for your body to be able to build muscle again. During the ketogenic diet you consume a large amount of fat and it is from them that your body needs to get rid of it in order to start using carbohydrates for muscle growth. These changes can also lead to differences in metabolic rate.
Who is the ketogenic diet suitable for?
In the short term, a ketogenic diet is an effective way to lose a few pounds. Like any other diet, the keto diet works on the principle of calorie deficit, which is achieved by controlling food intake and limiting carbohydrates. Therefore, it should be assumed that water is expelled from the body during the first weeks, so as soon as you finish the keto diet, the weight will rise again. In addition, if the body experiences a shock from a lack of carbohydrates, it can cause many health problems, especially in the long run.
If you long for fast weight loss with short-term effect, ketogenic nutrition is right for you. If you suffer from metabolic disorders such as type 2 diabetes or epilepsy, treatment with a ketogenic diet may be effective for you, but you should definitely follow this diet only under the supervision of an experienced doctor.
If you are serious about losing weight in the long run, a ketogenic diet is not the right choice for you. In addition, this diet is not suitable for pregnant and lactating women or women with irregular menstrual cycles. Eating the keto diet is also not recommended for active athletes, as it can cause loss of muscle mass.
If you are serious about losing weight in the long run, a ketogenic diet is not the right choice for you. In addition, this diet is not suitable for pregnant and lactating women or women with irregular menstrual cycles. Eating the keto diet is also not recommended for active athletes, as it can cause loss of muscle mass.
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