Keto Diet: everything you need to know
The keto diet is one of the trending dietary patterns, especially among those who lead an active lifestyle and want to lose weight. The ketogenic diet, or keto diet, is a type of eating plan based on following a low level of carbohydrates and replacing them with high-fat foods. Typically, less than 50 grams of carbohydrates are consumed per day.
Benefits of the keto diet
The keto diet has been used as a special type of therapeutic nutrition in epilepsy and metabolic and neurological disorders, with good results. Due to its low carbohydrate content, this type of diet is often associated with those who want to lose weight. Additionally, it also converts fat into ketones in the liver, which can provide energy to the brain as long as the concentrations reached do not interfere with other metabolic processes in our body. For these reasons, it is believed to have beneficial effects on cognitive and cardiovascular health.
Weight loss benefits
Recent research has shown that the keto diet can contribute to weight loss, especially through its appetite and triglyceride-reducing effects. With a low or very low intake of carbohydrates, which are the body's usual fuel for energy metabolism, it then turns to glucose and glycogen sources. Once these are depleted, the metabolism "turns to" the fat stores to obtain the required energy. As a result, there is significant weight loss in a short period due to the mobilization of fat reserves.
Impact of the keto diet on cardiovascular health
The positive effects of the keto diet on the cardiovascular system still require further research, but preliminary results are encouraging.
Recent studies have shown significant benefits in reducing total cholesterol levels, increasing HDL (good cholesterol) and reducing triglycerides in the blood, as well as presenting a lower atherogenic index (arterial obstruction) due to the reduction in blood insulin levels, which leads to inhibition of cholesterol production.
The keto diet and its impact on glycemic control
Knowing which foods contain carbohydrates and their quantity is useful for blood glucose control. One of the main alterations in people with diabetes is insulin resistance, which reduces the cells' ability to capture circulating glucose and affects liver metabolism, as a large portion of dietary carbohydrates is converted into fat. The ketogenic diet reduces carbohydrate intake, and various studies have shown that it improves glycemic control, hemoglobin A1c, and lipid markers.
Getting Started with the Keto Diet: Practical Steps and Tips
More and more people are looking to adopt a healthy lifestyle and take care of their eating habits. European guidelines for managing overweight or obesity with the keto diet recommend the following criteria:
- General Protocol: intake of less than 30g of carbohydrates per day (~13% of total energy intake), with an increase in fat (44%) and protein (43%) intake, to total a daily caloric intake of <800 kcal. It should include high-quality protein (from peas, soy, and whey), natural foods, and dietary supplements. Each meal follows the following ratio: 18g of protein/4g of carbohydrates and 3g of fats (preferably unsaturated and mainly from vegetable oils with a high content of oleic acid) = 100-150 kcal.
- Active or initial stage: usually lasts between 8 and 12 weeks until there is a weight reduction according to the set goals. The total caloric intake is between 600-800 kcal divided into an intake of carbohydrates <50g (mainly vegetables), high-quality proteins of 0.8-1.2g/kg of weight, and fats (only 10g of olive oil). This stage includes the following dietary guidelines or ketogenic phases:
- Phase 1: it is recommended to consume protein supplements with low glycemic index vegetables 4-5 times per day.
- Phase 2: one of the portions of protein supplements is replaced with natural proteins such as meat/eggs/fish.
- Phase 3: the intake of vitamins and minerals, including omega-3 fatty acids, is suggested.
- Reeducation or reintroduction stage: other food groups are gradually introduced, along with the guidance of a nutritionist. The recommended carbohydrates to consume are those with the lowest glycemic index (fruits and dairy), moving to a moderate level (legumes), and then to a high level (bread, pasta, and cereals), to achieve a total caloric intake between 800-1500 kcal/day.
- Maintenance stage: it includes a nutritional program that ranges from 1500 to 2000 kcal/day, depending on the individual, and is balanced from the perspective of macronutrients and micronutrients. The main objective of this stage is long-term weight maintenance and promoting a healthy lifestyle.
These guidelines insist on the need to comprehensively evaluate the individual by a specialist professional in order to first assess the feasibility of following this diet and then establish control.
Foods allowed and foods to avoid on the Keto Diet
- Meat and veggie substitutes. Any type of meat is suitable for the keto diet as well as its substitutes such as tofu or tempeh. Processed meats and cold cuts can also be consumed. It is important to ensure they do not contain starches or breading.
- Fish and seafood. The best option is fatty fish such as salmon and sardines, but white fish such as cod, trout, or sea bass are also suitable.
- Keto vegetables, which are non-starchy vegetables. Leafy green vegetables are suitable, as well as others such as cauliflower, cabbage, broccoli, zucchini, cucumber, or celery.
- Acidic Fruits and Berries such as lemons, strawberries, raspberries, and cranberries with low sugar content.
- Nuts and seeds are low in carbohydrates. The recommended daily portion is about 25 grams per day, and they should be additive-free.
- Avoid sugary foods such as soda, candy, sports drinks, cakes, etc.
- Sugar-free or low-fat foods, as they tend to be high in sugar alcohols and affect ketone levels, and they also contain saturated fats and are highly processed.
- Avoid beans or legumes because of their starchy content such as peas, beans, lentils, and chickpeas, depending on the stage of the ketogenic diet you are following.
- Vegetables such as potatoes, sweet potatoes, carrots, etc. should be avoided. They also contain starch. This depends on the stage of the ketogenic diet you are in.
- Avoid major sources of carbohydrates such as bread, cereals, rice, pasta, etc. This depends on the stage of the ketogenic diet you are in.
Myths and Realities about the Keto Diet
In recent years, the keto diet has gained popularity mainly due to the belief in rapid weight loss. Due to its strict carbohydrate restriction, the keto diet often causes controversy as to whether it is recommended or simply a fad diet that has gained popularity in recent years. As a result, there are many myths about it that are not entirely accurate.
- The keto diet is not suitable for vegans. With proper planning and an adequate intake of vegetables and healthy plant-based fats, vegans can follow this diet.
- Ketosis is dangerous. With regular medical check-ups and under the supervision of nutrition specialists, this state is not dangerous to health.
- It is unhealthy. One of the main myths is that it has nutritional deficiencies, but this depends on the chosen foods, hence the importance of choosing lean proteins and unsaturated fats to obtain the necessary nutrients.
- You eat more fat and consume a high amount of protein on the keto diet. This is not entirely true, as the dietary pattern is based on an equitable intake of healthy fats and protein, limiting carbohydrates only.
