Do you want to lose weight, but counting calories seems too complicated? Are you worried that dieting will strip you of your energy? Or maybe giving up your favorite high-fat foods feels like too big a sacrifice? The ketogenic diet might be the solution.
In this article, you will learn about the main principles of the keto diet, who should follow it, and what results it brings. Read on and see if this method is right for you.
TABLE OF CONTENTS:
- Principles of the Ketogenic Diet
- Ketosis - what is it and how does it manifest?
- How to enter keto?
- Contraindications for the keto diet
- Keto diet - drawbacks and possible side effects
- What to eat on keto and what to avoid?
- Recommended products for keto
- Which products to avoid on keto?
- What to drink on keto?
- Summary
PRINCIPLES OF THE KETOGENIC DIET
The keto diet is a way of eating originally developed to alleviate neurological disorders, but it quickly gained popularity as a weight-loss diet because it effectively contributes to losing excess pounds.
The keto diet, also known as the ketone or ketogenic diet, is based on the premise that the body should derive energy not from carbohydrates, but from fat. It is a type of elimination diet, which involves excluding a specific group of products from the menu. In this case, it's about giving up carbohydrates and replacing them with fats. This way of eating results in the development of a state called ketosis.
KETOSIS - WHAT IS IT AND HOW DOES IT MANIFEST?
During ketosis, the body significantly increases the production of ketones, which are alternative energy sources obtained when blood sugar levels are low and carbohydrate access is limited. Maintaining such a state causes the body to switch to deriving energy from burning fat, which reduces fat stores in the body and consequently leads to relatively fast weight loss.
The process of ketosis has many other positive effects on the body, not just those related to weight loss. The ketogenic diet is also popular among people training in strength sports, and furthermore, its use can positively influence the treatment of certain diseases. In this regard, the ketogenic diet helps lower and regulate sugar levels, blood pressure, and cholesterol. Positive results have been observed after introducing the keto diet in children with drug-resistant epilepsy and in people with neurodegenerative diseases, tuberous sclerosis, and Rett or Dravet syndromes. For some, following a keto diet results in increased energy levels throughout the day.
HOW TO ENTER KETO?
To achieve a state of ketosis, the body needs an appropriate amount of time for adaptation (so-called keto-adaptation). How long this process takes is an individual matter, but it generally takes about 4 weeks. During this period, the body gets used to the lack of carbohydrates and reduces its demand for glucose. At this time, many people complain of feeling unwell, however, after entering a state of ketosis, the need for sleep clearly decreases and mental health improves.
Even though ketone bodies are produced by the body all the time, entering a state of ketosis is only possible by strictly limiting carbohydrate intake. When the body lacks glucose, the level of ketone bodies in the liver increases drastically to provide the body with necessary energy.
On keto, entire food groups are rejected that probably formed the base of your food pyramid until now, which is why maintaining the diet requires great self-discipline. Even a single deviation can make several weeks of effort go to waste; therefore, before starting the diet, it is worth seriously considering if this option is right for you.
CONTRAINDICATIONS FOR THE KETO DIET
Despite many positive changes triggered by switching eating habits to keto, there are a number of side effects that may appear during the diet. Its introduction into the daily menu should therefore be preceded by a consultation with an experienced dietitian or doctor, as well as tests to eliminate any potential contraindications to implementing the keto diet.
Who should not use this nutritional option? There are several cases where the ketogenic diet is discouraged:
- pregnancy and breastfeeding,
- porphyria,
- liver, kidney, and pancreatic diseases,
- cardiovascular diseases,
- lipid metabolism disorders,
- carbohydrate metabolism disorders, including diabetes.
KETO DIET - DRAWBACKS AND POSSIBLE SIDE EFFECTS
A low-carbohydrate diet can prove difficult for many to balance on their own, and if followed for a long time, it can become monotonous. Hence the need to occasionally seek professional advice, which involves additional costs and is often the reason people give up on switching to a different lifestyle. It should also be emphasized that by eliminating carbohydrates, the body is exposed to deficiencies of certain minerals present in legumes and cereal products, which are forbidden on the keto diet. This primarily refers to B vitamins, vitamin A, zinc, copper, potassium, or magnesium. Therefore, when following a ketogenic diet, one must adhere to supplement intake and regularly conduct blood tests for deficiencies.
Side effects of the keto diet include:
- fatigue and general weakness,
- dizziness,
- lack of energy,
- digestive system problems,
- trouble falling asleep,
- flu-like symptoms (muscle aches, elevated temperature, weakness),
- bad breath,
- unpleasant sweat odor.
WHAT TO EAT ON KETO AND WHAT TO AVOID?
The basis of the menu on a ketogenic diet is fats, both plant and animal-based. The diet is supplemented with proteins, and carbohydrates—coming primarily from vegetables and fruits—can be consumed in a maximum amount of 50 g per day.
The classic keto diet model assumes that for every gram of protein and carbohydrates combined, there are 4 grams of fat. The proportions of nutrients in the menu are distributed as follows:
- fats – 70-80%;
- protein – 25-30%;
- carbohydrates – 5-10%.
These assumptions can be modified with the help of a doctor or dietitian. Most often, the carbohydrate pool is slightly increased.
RECOMMENDED FOR CONSUMPTION ON KETO:
- animal products (meat, offal, lard, eggs, full-fat dairy);
- fish and seafood;
- nuts and seeds (flaxseed, pumpkin seeds, sunflower seeds, etc.);
- plant fats (flaxseed oil, black cumin oil, coconut oil, avocado oil, and others),
- vegetables (leafy greens, broccoli, Brussels sprouts, onions, cucumbers, tomatoes, radishes, celery, cabbage, artichokes, sprouts, eggplant, zucchini, peppers, cauliflower, olives)
- mushrooms;
- low-carbohydrate fruits (raspberries, avocados, blueberries, strawberries, blackberries, lemon, lime, currants);
- sweeteners (stevia, erythritol).
WHICH PRODUCTS TO AVOID ON KETO?
- grain products (bread, pasta, cakes, cookies, crackers, breadsticks, breakfast cereals, bran, flours, groats, and others);
- sugar (sweets, honey, glucose-fructose syrup, glucose, fructose, agave syrup, maple syrup, etc.);
- dairy with added sugar;
- starchy vegetables (potatoes, sweet potatoes, corn, pumpkin);
- legumes;
- high-sugar fruits (bananas, mango, grapes, pineapple, dried fruits);
- juices and sugary carbonated drinks;
- chips and snacks;
- alcohol.
WHAT TO DRINK ON KETO?
- sparkling/still water;
- coffee and tea without sugar;
- herbs;
- unsweetened plant-based drinks;
- matcha, yerba mate;
- protein shakes.
SUMMARY
Whether the ketogenic diet proves effective and healthy depends on the effort we put into preparing for it and skillfully balancing nutrients. It is very important that it includes high-quality plant fats rich in omega 3 and 6, such as flaxseed oil, olive oil, avocado, or coconut oil. Animal products should be low-processed and ideally come from a reliable source.
To supplement the menu with the right ingredients, it is worth using ready-made solutions and searching the shelves for products labeled as low-carb. Check out our keto offer today and enrich your keto menu with delicious treats!
Sources:
- Jastrzębski K.: Zastosowanie diety ketogennej w leczeniu padaczki, Aktualn Neurol 2017, 17(4), p. 214–219.
- Nazarewicz R.: Konsekwencje stosowania wysokotłuszczowych diet ketogenicznych, Bromat. Chem. Toksykol. – xl, 2007, 4, str. 371 – 374.
- Pondel N. i wsp.: Dieta ketogeniczna – mechanizm działania i perspektywy zastosowania w terapii: dane z badań klinicznych, Postępy Biochemii 66 (3) 2020.
- Ramos A., Kompletna dieta ketogeniczna dla każdego. Źródłowy przewodnik życia w zgodzie z keto, Wydawnictwo Vital, Białystok 2019.
