Introduction:,
The ketogenic diet, or just keto diet, is an eating plan based on the consumption of low portions of carbohydrates with moderate amounts of protein and high levels of healthy fats to accelerate the fat-burning process. Yes, it sounds a little bit crazy due to the “eat fat to lose fat”, but this regime is particularly famous for allowing an excess of body fat loss without starving (1, 2, 3, 4).
This diet owes its name to the “ketone bodies”, small fuel molecules that are produced in the liver during a metabolic state known as ketosis. Ketones are an alternative source of energy, which the human body resorts to when the glucose (regular energy source) supplies become dangerously low.
The easiest way to achieve ketosis is through fasting but, obviously, this is not a long-term solution and it can adversely affect health. A more balanced way towards ketosis can be achieved by forcing the body into consuming a type of fuel different from glucose to gain energy.
Thus, the keto diet revolves around eating healthy fats (75% of total calorie intake) in each meal so the liver produces ketones from them. Also, individuals should eat moderate amounts of proteins (20% of total calorie intake), given that excess protein transforms into glucose, and avoid carbs (5% of total calorie intake) as much as possible since these are naturally decomposed into glucose.
After ketosis is achieved, a process that usually takes a few days, the newly formed ketones act as a fuel source for the organism. Then, the fat-burning phase occurs and is prone to radically increase when insulin levels are very low and that is when it becomes easier for the liver to access fat supplies and burn them off (1, 2).
Advantage:,
On the positive side, a ketogenic diet helps to put off extra pounds, decreases anxiety-hunger levels, maintains a stable supply of energy, keeps people attentive and focused, diminishes cardiovascular risk, increases HDL “good” cholesterol levels, reverts type 2 diabetes, improves endometriosis and polycystic ovary syndrome, helps in the treatment of different types of cancer, enhances athletic performance, and even stabilizes psychological disorders and neurological conditions (1, 4, 5, 6, 7, 8, 9, 10, 11).
Precautions:,
However, on the other hand, the keto diet is not recommended for some individuals, including (2, 3):
- Patients with type 1 diabetes due to a higher risk of developing diabetic ketoacidosis (DKA), the excess in the production of ketones, leading to diverse neurological complications.
- People on blood-pressure medication may increase their low blood pressure risk due to the lower consumption of sugar.
- If high quantities of saturated fats are consumed with this diet, the risk of heart disease can increase in people with cardiovascular affections by augmenting their levels of LDL “bad” cholesterol.
- Women in the process of breastfeeding, which normally makes them lose approximately 30 grams of sugar through lactation. With this diet, the risk of ketoacidosis increases mostly due to the extremely low levels of blood sugar.
- Individuals with nutritional deficiencies should be careful because a diet low in carbs, which are contained in grains, legumes, vegetables, and fruits, can increase nutrients and micronutrients deficiency, such as selenium, magnesium, phosphorus, and vitamins B and C.
- Again, foods like grains and legumes are rich in fiber and their low consumption may increase constipation in patients already affected by this.
- People with liver problems may worsen their condition due to the large amounts of fats that have to be metabolized by this organ.
Summary:,
Regardless of the controversy built around it, the ketogenic diet is highly recommended by many specialists if done following the right guidelines and recommendations. Either way, it is important to consult a doctor and nutritionist before starting to practice the diet to achieve the best results possible.