Ketogenic diet

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that forces the body to use fats as the primary source of energy instead of carbohydrates. This process is called ketosis.

The transition to a state of ketosis begins after the glycogen stores in the liver are depleted, and the body starts actively converting fats into ketone bodies for energy.

The key principles of the ketogenic diet include strict carbohydrate restriction, increasing healthy fat intake, and controlling protein levels. Daily carbohydrate intake is typically limited to 20-50 grams.

The following foods are allowed in the keto diet:

• Meat: beef, pork, lamb, chicken, turkey.
• Fatty fish: salmon, cod, mackerel, sardines.
• Eggs: preferably organic or enriched with omega-3.
• Oils: coconut, olive, avocado.
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds.
• Low-carb vegetables: greens, broccoli, cauliflower, spinach.
• Cheese: cheddar, goat, cream cheese, mozzarella.
• Butter and cream: preferably from grass-fed cows.
• Avocado and berries: raspberries, blueberries, in limited quantities.

Foods restricted in the keto diet

Within the ketogenic diet, it is necessary to avoid products with high carbohydrate content:

• Sugar: sweetened beverages, confectionery, juices, sweet yogurts.
• Grains and cereals: wheat, rice, pasta, bread.
• Fruits: most fruits, except for a small amount of berries.
• Lentils and legumes: peas, beans, lentils, chickpeas.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, beets.
• Low-fat products: avoid products with reduced fat content and increased sugar.

Benefits of the ketogenic diet

The ketogenic diet was used to treat epilepsy in the early 20th century and is now gaining attention for its ability to promote weight loss and improve overall health. Among its potential benefits:

• Weight loss: increased fat and protein consumption lead to faster and longer-lasting satiety, reducing overall calorie intake.
• Blood sugar control: low carbohydrate intake helps stabilize glucose levels.
• Improvement in heart health indicators: with the right choice of fats, the level of “bad” cholesterol can decrease.
• Reduction of inflammatory processes: some studies link the ketogenic diet to reduced inflammation in the body.

Possible risks and side effects

Despite the benefits, the ketogenic diet may be accompanied by side effects, especially in the initial adaptation period. These may include:

• Keto flu: symptoms resembling the flu include headache, fatigue, nausea, irritability, constipation.
• Nutrient deficiencies: carbohydrate restriction can lead to a deficit of essential minerals and vitamins.
• Digestive issues: lack of fiber can cause constipation and other gastrointestinal problems.
• Insulin resistance: prolonged adherence to the ketogenic diet may lead to increased insulin levels in some individuals.