The human body uses two sources of energy: glucose and fatty acids.Fat can build up in the body and lead to weight gain.The key to losing weight is to efficiently convert that fat into energy instead of consuming glucose.This idea is the basis of the ketogenic diet, which has gained popularity in recent years.
Before effective medications for seizures and diabetes came on the market, doctors used the ketogenic diet (high fat, medium protein, low simple carbohydrates/sugars) to prevent seizures and control type 2 diabetes.Today we are rediscovering the benefits of reducing simple carbohydrates and total sugars in our diets - but for a wider range 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 supported 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.
A NOTICE:It is important to differentiate between ketosis and ketoacidosis.In nutritional ketosis, the required level of ketones in the blood is achieved while maintaining normal glucose and insulin levels.This is exactly what the keto diet aims to achieve.
In diabetic ketoacidosis, the ketone level in the blood is ten times the target value, the glucose level is significantly increased and the insulin is insufficient.This condition can be life-threatening.
What is the ketogenic diet?
The ketogenic diet (keto diet) is a diet that contains large amounts of healthy fats, moderate amounts of protein and low amounts of carbohydrates.The diet is based on the idea that the body begins to produce ketones from fat when it consumes less than 30-50 grams of simple carbohydrates and/or sugars per day for several days.These ketones then serve as the body's energy source.
The keto diet recommends eating plenty of green leafy vegetables.Due to the low amount of calories, they can make up up to a quarter of your diet, while only accounting for 5% of the calorie content.For example, two servings of spinach only contain 20 calories.
According to the traditional definition, the keto diet is considered to have the following nutritional ratio:
- 60-70% of calories come from fat (avocado, fish, nuts, chia seeds, flax seeds, 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, lists 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 from heartburn;
- strengthening the immune system and slowing down biological aging;
- memory improvement;
- improving skin condition;
- less anxiety;
- Strengthening self-discipline.
What are Macronutrients?
Vitamins and minerals are considered micronutrients.Macronutrients are the three main components of every food:
- carbohydrates;
- fats;
- Protein.
Carbohydrates are divided into simple and complex carbohydrates.
In contrast to complex carbohydrates, simple carbohydrates consist of shorter sugar chains.When food is digested, it is absorbed more quickly by the intestines, causing blood sugar levels to rise more quickly than when complex carbohydrates are consumed.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've eaten them, you often crave more.
Examples of simple carb foods that are not keto friendly:
- processed foods;
- Potato;
- bread;
- Cake;
- Rice;
- tortillas;
- Bakery;
- Fruits high in sugar.
Complex carbohydrates are made up of longer sugar chains than simple carbohydrates.For this reason, digestion takes longer and blood sugar levels do not rise as quickly.This means they have a lower glycemic index and keep you full longer than simple carbohydrates.The ketogenic diet allows unlimited consumption of most complex carbohydrates.Keep in mind that beans and peas are not suitable for the keto diet, even though 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 lots of healthy fats, your body begins to burn fat better.Additionally, 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 there has been some thought about the dangers of saturated or “bad” fats.
Examples of high-fat foods:
- Avocado;
- MCT oil;
- Olive oil;
- coconut oil;
- avocado oil;
- Almond;
- pistachios;
- Brazil nut;
- chia seeds;
- Linseed;
- almond paste;
- peanut butter;
- Macadamia oil.
Protein: The third macronutrient.Proteins are made up of amino acids and are broken down into these when absorbed by the body.They are extremely important for the body.Hair, nails, enzymes and hormones are primarily made of protein.In addition, protein is an important component of bones, cartilage, tendons, muscles and skin.
Examples of high protein foods:
- dry protein;
- bone broth;
- dairy products;
- Beef;
- Chicken;
- Seafood;
- green leafy vegetables.
Sugar problem
Many people get their energy exclusively from sugar (glucose).It is released by the body from foods high in sugar or simple carbohydrates.Simple carbohydrates are converted into 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 common misconception.In fact, not all fruits are created equal.Constant consumption of high-sugar fruits can ultimately cause problems for those who need to limit their sugar levels.
200 years ago, the average person ate 3.2kg of sugar per year.By 2020, this value increased 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 fatty 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.The ketones primarily include beta-hydroxybutyrate, acetoacetate and acetone.
Ketones act on the body like high-octane gasoline does on a car.This is a cleaner fuel for the brain and body that is available when you reduce your sugar consumption.When the body uses ketones instead of sugar, oxidative damage to the body's cells is reduced.
Ketosis can help many people in many 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, moderation is key!In general, sweets, sugar, bread, rice, tortillas, potatoes, beans and processed foods should be avoided.Luckily, there are now delicious keto snacks and bars that make it easier to avoid simple carbohydrates.
The ketogenic diet may not be suitable for everyone, but overall it is a great alternative for those who have difficulty controlling their weight on other low-calorie diets or who have diabetes.
Many people with carbohydrate sensitivity or insulin resistance who have difficulty controlling their blood sugar have benefited from switching to a low-carb diet high in healthy fats.
A NOTICE:Before stopping any medication, 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 oil (MCT) is an excellent source of healthy fats that can be easily converted into ketones.Many people on a ketogenic diet use MCT coffee creamers.
- Multivitamins – A good multivitamin is recommended for most children and adults.
- Magnesium – Adequate intake of magnesium can help prevent cramps and muscle spasms.
- Vitamin D – 80% of the population is deficient.Most people are recommended to take 2,000-5,000 IU of this vitamin regularly.
- Green Supplements and Powders – It’s best to get all the nutrients you need through food, but these supplements and powders will help 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.