The human body uses two sources of energy: glucose and fatty acids.Fat can accumulate in the body and lead to weight gain.Efficiently converting this fat into energy instead of consuming glucose is the key to losing weight.This idea is the basis for the ketogenic diet, which has gained popularity over the past few years.
Before the advent of effective anti-seizure and diabetes medications, doctors used the ketogenic diet (high fat, medium protein, low simple carbohydrates/sugar) to prevent seizures and control type 2 diabetes.Today, we are rediscovering the benefits of reducing simple carbohydrates and total sugar in our diets—but for a broader segment of the population.
Who can benefit from the keto diet?
Patients with the following diseases or conditions have been observed to benefit from a ketogenic diet.And these observations are backed up by scientific research:
- high blood pressure;
- diabetes of the first and second types;
- inflammation (increased levels of C-reactive protein);
- high cholesterol or triglycerides, low high-density cholesterol ("good" cholesterol);
- obstructive sleep apnea syndrome;
- overweight, obesity;
- inflammatory bowel disease;
- epilepsy;
- migraine;
- Alzheimer's disease;
- Parkinson's disease.
NOTE:It is important to distinguish between ketosis and ketoacidosis.With nutritional ketosis, the required level of ketones in the blood is achieved, while normal glucose and insulin levels are maintained.This is exactly what the keto diet aims to achieve.
In diabetic ketoacidosis, blood ketone levels are 10 times the target value, glucose levels are significantly elevated, and insulin is insufficient.This condition can be life-threatening.
What is the ketogenic diet?
The ketogenic diet (keto diet) is a diet that includes high amounts of healthy fats, moderate amounts of protein, and low amounts of carbohydrates.The diet is based on the idea that by consuming less than 30-50 grams of simple carbohydrates and/or sugar per day for more than a few days, the body will begin to produce ketones from fat.These ketones then serve as the body's energy source.
It is recommended to eat plenty of green leafy vegetables on the keto diet.Due to the small amount of calories, they can make up to a quarter of your diet, while they account for only 5% of its calorie content.For example, two servings of spinach contain only 20 calories.
By traditional definition, a keto diet is considered to be the following ratio in the diet:
- 60-70% of calories from fat (avocado, fish, nuts, chia seeds, flaxseeds, cheese, MCT oil, etc.);
- 20–25% of calories from protein (meat, fish, chicken, nuts, green leafy vegetables);
- 5% calories from carbohydrates (strawberries, blueberries, cherries, coconut, green leafy vegetables, almond flour, etc.).
Benefits of the Keto Diet
Jimmy Moore, author of Keto Clarity, cites the following benefits of the keto diet:
- feeling of hunger and appetite control;
- clarity of mind;
- weight loss;
- improved sleep;
- stabilizing blood sugar levels and improving insulin sensitivity;
- decreased blood pressure;
- more energy;
- relief of heartburn;
- strengthening the immune system and slowing down biological aging;
- memory improvement;
- improvement of skin condition;
- less anxiety;
- strengthening self-discipline.
What are macronutrients?
Vitamins and minerals are considered micronutrients.Macronutrients are the three main components of any food:
- carbohydrates;
- fats;
- protein.
Carbohydrates are divided into simple and complex.
Simple carbohydrates, unlike complex carbohydrates, are made up of shorter chains of sugar.When food is digested, they are absorbed more quickly by the intestines, which causes blood sugar levels to rise faster than when consuming complex carbohydrates.Eating simple carbohydrates also causes the body to produce more insulin than complex carbohydrates, which contributes to weight gain.
Simple carbohydrates satisfy hunger for a short time - once you eat them, you often want more soon.
Examples of simple carbohydrate foods that are not keto friendly:
- processed foods;
- potato;
- bread;
- cakes;
- rice;
- tortillas;
- bakery;
- fruits high in sugar.
Complex carbohydrates are made up of longer chains of sugar than simple carbohydrates.Because of this, they take longer to digest and do not raise blood sugar levels as quickly.This means they have a lower glycemic index and keep you fuller longer than simple carbohydrates.The ketogenic diet allows unlimited consumption of most complex carbohydrates.Just remember that beans and peas are not suitable for the keto diet, although they contain complex carbohydrates.
Examples of foods rich in complex carbohydrates:
- cabbage;
- Brussels sprouts;
- broccoli;
- kale;
- lettuce;
- onion;
- spinach.
Fats: the second macronutrient.On a keto diet, 60-70% of your calories should come from fat.Contrary to popular belief, not all fat is bad.When you eat a lot of healthy fats, your body begins to burn fat better.In addition, many doctors believe that eating fat does not necessarily lead to obesity.Apparently, sugar contributes more to this.
Fat is important for our metabolism.However, there are “good” and “bad” fats.In recent years, the dangers of saturated, or “bad” fats have been considered.
Examples of foods rich in fat:
- avocado;
- MCT oil;
- olive oil;
- coconut oil;
- avocado oil;
- almond;
- pistachios;
- Brazil nut;
- chia seeds;
- flax-seed;
- almond paste;
- peanut butter;
- macadamia oil.
Protein: The third macronutrient.Proteins are made up of amino acids and are broken down into them when absorbed by the body.They are extremely important for the body.Hair, nails, enzymes and hormones are primarily composed of protein.In addition, protein is an important component of bones, cartilage, tendons, muscles and skin.
Examples of protein-rich foods:
- dry protein;
- bone broth;
- dairy products;
- beef;
- chicken;
- seafood;
- green leafy vegetables.
Sugar problem
Many people get their energy solely from sugar (glucose).It is released by the body from foods rich in sugar or simple carbohydrates.Simple carbohydrates are converted to glucose, and when we consume more glucose than we can absorb, the excess sugar is stored in the body as fat.Let's dispel another popular misconception.In fact, not all fruits are created equal.Constantly eating sugar-rich fruits can eventually lead to problems for those who need to limit their sugar levels.
200 years ago, the average person ate 3.2 kg of sugar per year.By 2020, this figure had soared to 47–55 kg.
Excessive sugar consumption almost certainly explains the current rise in certain diseases around the world: obesity, high cholesterol, sleep apnea, high blood pressure and other chronic diseases.
How does the ketogenic diet work?
Ketosis is triggered by the breakdown of adipose tissue into three fatty acids.These fatty acids then travel to the liver, where they are converted into ketones, molecules that provide an alternative source of energy.Ketones primarily include beta-hydroxybutyrate, acetoacetate, and acetone.
Ketones are to the body like high-octane gasoline is to a car.This is a cleaner fuel for the brain and body, available when you reduce your sugar intake.When the body uses ketones instead of sugar, oxidative damage to the body's cells is reduced.
Ketosis can help many people in many different ways.You can follow a keto diet that includes large portions of green leafy vegetables, as well as healthy fats, seafood, meat, chicken, eggs, cheese, nuts and seeds.As with many things, the key is moderation!As a general rule, sweets, sugar, bread, rice, tortillas, potatoes, beans and processed foods should be avoided.Luckily, there are now great-tasting keto snacks and bars available that make it much easier to avoid simple carbs.
The ketogenic diet may not be suitable for everyone, but overall it is a great alternative for those who have trouble controlling their weight or diabetes with other low-calorie diets.
Many people with carbohydrate sensitivity or insulin resistance who have difficulty controlling their blood sugar have benefited from switching to a diet low in carbohydrates and high in healthy fats.
NOTE:Before stopping any medications, be sure to consult your doctor first.
Supplements Recommended for a Ketogenic Diet
- Exogenous ketones, including beta-hydroxybutyrate, magnesium and calcium salts.
- Medium chain triglyceride (MCT) oil is an excellent source of healthy fats that are easily converted into ketones.Many people on a ketogenic diet use MCT coffee creamer.
- Multivitamins – A good multivitamin is recommended for most children and adults.
- Magnesium – By consuming enough magnesium, cramps and muscle spasms can be avoided.
- Vitamin D - 80% of the population is deficient.Most people are advised to take 2000–5000 IU of this vitamin on a regular basis.
- Greens Supplements and Powders - It's best to get all the nutrients you need through food, but these supplements and powders will help you provide your body with the antioxidants it needs.
- Cook with coconut oil or avocado oil - these are excellent sources of healthy fats and are also ideal for sautéing vegetables.
- Omega-3 fatty acids have anti-inflammatory properties.
- Whey, soy or pea protein is an ideal meal replacement and a great addition to smoothies.
- Momordica charantia, cinnamon, chromium picolinate, and berberine may be helpful, especially for insulin resistance.