introduction:
The ketogenic diet (keto), a low-carbohydrate, high-fat diet, relies on greatly reducing carbohydrate intake and replacing fats with them. Specialists believe that reducing carbohydrates puts the body in a metabolic state called ketosis, so the body becomes effective in burning fat to obtain energy. It also converts fats into ketones in the liver, which provide energy for the brain. Ketogenic diets can cause a significant reduction in blood sugar and insulin levels, in addition to a number of other health benefits.
Ketogenic diet (keto):
A low-carbohydrate, high-fat, high-protein diet involves significantly reducing carbohydrate intake (less than 50 grams per day) and replacing fats and protein with them. This puts the body in a metabolic state called ketosis.
How does the keto diet work?
The ketogenic diet is a pattern that is high in fat, moderate in protein, and very low in carbohydrates; So that it is less than 50 grams per day, which contradicts most general health nutrition recommendations. Most nutrient-dense foods are important sources of carbohydrates, including fruits, vegetables, whole grains, milk, and yogurt, and carbohydrates are the main source that provides the body with energy. When a sufficient amount of carbohydrates is not available; To obtain energy, the body breaks down fats and turns them into ketones. Ketones become the body's main source of energy. It provides energy for the heart, kidneys, and other muscles. The body also uses ketones as an alternative source of energy in the brain, hence the name (ketogenic) diet.
Ketogenic diet systems:
- Traditional, or standard, ketogenic diet: This type relies on very low carbohydrates, moderate protein, and high fat. The daily requirements are usually divided into 70% fat, 20% protein, and 10% carbohydrates.
- Cyclic ketogenic diet: This diet includes increasing carbohydrate intake for specific periods, such as: following the ketogenic diet for five days, then following a diet with a high carbohydrate content for only two days.
- Targeted ketogenic diet: This diet allows for additional carbohydrate intake only during periods of intense physical activity.
- High-protein ketogenic diet: Includes a higher percentage of protein, often 35% protein, 60% fat, and 5% carbohydrates.
Benefits and harms of the ketogenic diet:
the benefits:
The keto diet began in 1924 AD. To treat epilepsy, but other benefits were later discovered, such as: rapid weight loss, control of type 2 diabetes, reducing glycated hemoglobin, lowering doses of blood sugar medications, and significantly reducing blood triglycerides.
According to the American Diabetes Association, studies have been conducted to compare the HbA1c levels of individuals following a low-carbohydrate diet, such as keto, and another high-carbohydrate diet. The result was a decrease in the percentage of glycated hemoglobin in individuals on the low-carbohydrate diet, compared to the high-carbohydrate diet, for a period ranging between three and six months only, but the percentages were equal when the study was conducted for a year or more.
Another study was also conducted to compare the glycated hemoglobin levels of individuals following a low-carbohydrate diet, such as keto, and another low-fat diet for six months. The result was a decrease in the level of glycated hemoglobin in individuals on the low-carbohydrate diet, compared to the low-fat diet.
Damages:
The ketogenic diet is not recommended for people who suffer from the following:
- Pancreatic disease.
- Liver diseases.
- Thyroid problems.
- Eating disorders, or a history of eating disorders.
- Gallbladder infections.
- Chronic kidney disease.
- Pregnant women.
In addition, there are short-term and long-term health risks for all people who follow the ketogenic diet. Some of its short-term health risks include: flu-like symptoms, such as: stomach upset, headaches, fatigue and dizzy spells, and this is called (keto flu). Some people also suffer from sleep problems.
Reducing the intake of vegetables, fruits, and whole grains rich in fiber can increase the risk of constipation. Often times, people following the keto diet must take fiber supplements, but this should be discussed with a health care provider. The keto diet can also increase diuresis and quickly reduce blood glucose levels. Therefore, consulting a nutritionist before starting the diet is essential. To prevent dehydration, reduce the dose of insulin and diabetes medications; To prevent low blood sugar.
On the other hand, the long-term health risks of the keto diet include: kidney stones, liver disease, and vitamin and mineral deficiencies, such as: folate, vitamin A, vitamin K, and vitamin E.
Final recommendations:
- All nutritional elements consumed must be balanced, in quantities appropriate to the body, without reducing one element in itself to the point of harm. So that all nutrients are consumed to achieve health and benefit for the body.
- Research supports the keto diet in treating epilepsy, followed by a medical team. It is a very complex treatment. As for using it to treat obesity, weight loss, and other health benefits, it is still under research and study.
- Moderation is the key to following any long-term diet. As for the keto diet, studies have shown quick benefits, such as weight loss in the short term. But the keto diet may increase the rate of disease and mortality in the long term.
- To follow a beneficial and healthy diet for the body, you must consult a nutritionist. To prepare a weight loss program based on needs and health goals.