There are many ways to have a couple kilos less. It is obviously a truism. It seems more interesting to me why this method is gaining popularity. Where does it come from? The ketogenic diet for weight loss is what I decided to look inot today. There will be a lot of useful information here.
Table of contents
- Why do people want to lose weight?
- What is a ketogenic diet?
- Benefits of a ketogenic diet
- Disadvantages and risks associated with such slimming
- Carbohydrates on a diet – what do you need to know?
- vegetarian version of the ketogenic diet
- physical activity during weight loss
- Various versions of the ketogenic diet
- Ketogenic diet as a complement to oncological therapy
- Sample daily dietary allowance
- Contraindications to the ketogenic diet
- The effects of a ketogenic diet – what can you count on?
- What are your opinions on the ketogenic diet?
- Remember about vitamins and elements
Why do people want to lose weight?
To start with, I will try to convince you to get rid of your excessive weight. And basically, your body should do it. For example, do you have problems with climbing 2 or3 floors? Do you prefer a lift instead of this small but still a dose of movement? Respiratory problems? That is just part of the questions you should be asking yourself.
Second, look what overweight leads to:
- Spine and joint problems.
- Diabetes mellitus
- Heart disease
- Problems with haemorrhoids
- Stomach ailments
- Fertility problems
Little? Check your research on the causes of obesity problems. It is very informative. If there is a need to get rid of excessive body fat, is a ketogenic diet a good idea? And above all, what rules should be followed? What does the menu look like? Is it safe? You will learn all this (and much more, actually) from today’s entry.
What is the ketogenic diet?
Very often the following statement comes up as an answer to this question. “If you want to get rid of excessive body fat, you have to increase the amount of fat in your diet” Contradictory, but as you will see further, only apparently.
Above all, however, you must know that the ketogenic diet is basically a “healing diet”. What does this mean? It is not included in weight loss diets. However, because one of its effects is weight loss, it has become quite popular.
Indications for ketogenic diet
This diet is used between the treatment of epilepsy in children. It is also used in the case of diabetes and hypertension. Tuberous sclerosis and Reta Syndrome are also used for these health problems.
However – and I would like to stress this very clearly – in each of these situations, a doctor must be consulted. In any case, the diet of the ‘keto’ itself is controlled by the doctor. As you have already guessed, slimming down in this way requires, first of all, to stick to the rules. Secondly, you have to watch your body very carefully. The impact on your health will be a little later.
The ketogenic diet – basic principles
It is time to get to the point. The first rule I have already indicated above. The assumption of this way of losing weight is this. You increase the amount of fat in your daily diet. At the same time, you reduce the proportion of carbohydrates. In percentage terms, it may look like this: Fats – carbohydrates – protein: 80% to 2-3% to 18-17%. However, this percentage will change (fats can make up to 86%), for example during the adaptation phase before the keto phase.
In order to illustrate it even better, the ratio of fat to fat in kilogrammes vs. the other two components should be 4 to 1, which is a simplification: 4 grams of fats per gram of protein and carbohydrates.
Another rule related to what I have written above is “a ketogenic diet requires an individual approach”. The adaptation phase mentioned above will serve as an example. Carbohydrates (and that of a specific group of products, which will be discussed later) at this time usually range between 20 and 30 grams. But in this respect, a lot depends on how physically active you are. You should eat 3 main meals a day. Desserts, afternoon tea and snacks after breakfast are allowed.
How does the keto diet work?
Here the term “ketosis” comes into play. It is a process related to fat breakdown. Our body normally draws energy from carbohydrates, both simple and complex. In the case of the ketogenic diet we actually get rid of this source. The body is looking for an alternative. Or, more generally, we force it with our way of nutrition.
The concentration of ketone bodies in the body increases. It is much higher than the glucose level. Among other things, it reduces the feeling of hunger. You end up eating and, consequently, the weight drops. That is what it looks like in theory.
The advantages of a ketogenic diet
First of all, you can actually get rid of the excessive amount of kilograms. But you have to follow the rules, stick to the menu. Pay close attention to the proportion of carbohydrates, and their sources. Moreover, keep an eye on their limitations.
An interesting, but not always present advantage of ketogenic diet is how we feel when we start it, namely energy and a good mood. However, I would like to stress here very strongly that this is a very individual issue.
Another advantage is the regulation of insulin secretion in the body. In addition, thanks to the use of such a diet, sweets, harmful sugar are practically eliminated from the menu. If it is so good, why is the ketogenic diet very often warned against?
Disadvantages and risks associated with such weight loss
It is a good positive mood that can occur in the first phase of keto diets. As well as the fact that it is an individual issue. Much more often the body reacts badly in this initial phase. How exactly?
The undesirable effects of a keto diet on the body:
- Metabolic disorders
- Stomach ailments (with particular indication of constipation)
- Energy problems (sluggishness, sleepiness)
- The irritation
- The appearance of acne changes
- Electrolyte disturbances, vitamin and elemental deficiency problems
- Premature vasculopathy
These are negative symptoms of the ketosis process. How long will they last? It depends on individual issues. You may have to deal with them for a few days, but they can also last several weeks. Or, as in some cases, they will appear later and will have negative effects for a long time.
Another disadvantage of ketogenic weight loss is the heavy strain on the liver. The situation will be similar with kidneys. So this is not a way for people who have put heavy strain on both organs. And let us use alcohol abuse as an example.
And one more thing. The longer you lose weight like this, the more severe the negative symptoms will be. But again, I will repeat like a mantra, it is influenced by individual factors (age, gender, how you have been “driving yourself” so far, etc.).
Carbohydrates on a diet – what do you need to know?
Let us get back to the subject I have signaled above, which is a matter of importance on a dietary keto. What kind of carbohydrates should you eliminate completely? Pasta, groats, flour and sugar as well as low-starchy vegetable.
You can put them on your menu:
- Spinach. (Not too much, because it puts a strain on the kidneys)
What about the fruit? When entering the keto zone (it may take several weeks) avoid them. It is simple sugars. Such carbohydrates are inadvisable. Likewise, during the reduction.
Protein during the ketogenic diet
They can be treated as a kind of variety in the daily menu. Beef, poultry, fish and cheese. This is the basis. I would also like to refer to the protein on a ketogenic diet, which is very often raised in the context of protein. Many people are afraid to “take” too much of it.
It is quite simple. Better more than less. We say this with a longer protein deficiency in the diet. You risk, among other things, muscle atrophy, hair problems, lower body performance. The latter aspect is particularly important for people who are physically active.
Differentiation of fat sources during a keto
It is very important in this diet. Some sources have already appeared. You can eat products containing animal fat, especially fish. Your menu should also include vegetable fats, such as olive oil and nuts. They are also a great source of fat. By the way, nuts are also known to improve your brain performance.
The vegetarian version of the ketogenic diet
On the basis of the growing popularity of “vege-menu” – such a keto version was created. What is the menu based on? The concept itself, of course, does not deviate from the principles of ketogenic diet.
First of all, the menu must include “non-starchy” vegetables. This group includes broccoli, aubergines, Brussels sprouts, onions and courgettes. Secondly, healthy fats include oil that appears in avocado and coconut oil. They are also the source of these fats. Italian, pistachio and Brazilian.
The menu also includes seeds (e.g. Chia) and pumpkin seeds. There should be dairy products and egg protein (as I mentioned the vegetarian version, not vegan), tofu and tempeh.
I have recently explored another scientific “curiosity” in the context of slimming on a regular keto vs. the described version. Here you can read about it. Generally, in the latter case you can get better results. And that basically applies to any situation where we choose a vegetarian version of some kind of fat burning.
Physical activity during weight loss
Many people who practice the former on a regular basis decide on a version of the ketogenic diet, referred to as cyclic. You will find the abbreviation CKD. There is a period when the amount of carbohydrates increases and it lasts a day or two. Such cycles appear every 7 or 14 days. The more often such periods of “loading” the body with carbohydrates, the smaller will be the effects of the diet.
Let us go back to the activity itself. In the case of CKD, glycogen stores appear in the body, useful for areobium exercises and subsequent endurance training. However, when reducing body fat with ketosis it is not recommended to carry out heavy strength training. You may decide to do so after the aforementioned recharging. Otherwise, you risk reducing your muscle mass.
Different versions of the ketogenic diet
I mentioned two, but I decided to give you all the options. So we have:
- CKD – that is a cyclic ketogenic diet (described above, so I won’t repeat myself)
- Vegetarian version
- TKD (abbreviation for targeted ketogenic diet). In this case we are talking about an increased amount of protein during the training period. The goal is greater efficiency,
- High-protein ketogenic diet – How does it differ from the one described above? The amount of protein in general during such weight loss is supposed to provide 35% of energy. Carbohydrates in this case are 5%. The rest of the fats.
- MCT – 50% of the daily energy requirement in this case comes from so-called medium chain fats. Where to find them? Usually three products are replaced, namely coconut, palm and dairy oil. From the highest content of these fats, to the lowest content.
- LGIT is a ketogenic but low-glycemic diet. Products with a GI of less than 50 may be present on the menu.
Ketogenic diet as a complement to oncological therapy
Of course I do not wish anyone such a situation, but the subject itself is so interesting that it could not be missing in this compendium of knowledge about keto weight loss. There are known cases in which such a diet was used in people struggling with tumors of the central nervous system. Interestingly, especially in children. Why does it work? These tumors need glucose to grow, in some way, of course, to simplify things. And this one is “taken away”.
And one more curiosity. The concept of using ketogenic diet in mitochondrial diseases is being considered. This is a very rare genetic disorder. Well, this diet changes the metabolism of the mitochondria.
An example of a daily diet
Obviously, you can modify it freely. This is just an example. There are planty of information available on the web, publications and books about this way of getting rid of a few extra kilos.
breakfast: scrambled eggs from 3 eggs, wholegrain toast
snack: pumpkin seeds (25g)
dinner: cooked shrimp (preferably steamed), avocado salad (1/4 avocado), lettuce (several leaves) and a couple of cherry tomatoes, Sauce: spoonful of olive oil, spoonful of lemon juice, 1/3 chili pepper
dessert: full-fat natural yoghurt with 2 tablespoons of blueberries
dinner: cod in caper sauce (a spoonful of oil, capers, a spoonful of parsley, lemon juice), asparagus beans and broccoli
So as you can see, it is not bland. However, it is necessary to implement some changes.
Contraindications to a ketogenic diet
It has already been mentioned before. Who should not decide on this kind of weight loss? Dfinitely, these are pregnant women and breastfeeding.
Another group are active people who start the season (yes, we also talk about athletes). What is important is that they have not yet reached the state of ketosis. It is better to plan your diet earlier. If you have a liver and kidney problem, it is not recommended to lose weight this way. A kidney stone will serve as an example here. One of the side effects of a ketogenic diet may be the formation of stones. It is a big problem for people who have been through this disease.
This way of weight loss should not be decided by minors either. Those in whom the body is still developing. And in general, if you want to decide on a ketogenic diet, either consult your doctor or keep an eye on yourself. Any weight loss that is not necessarily “natural” requires careful observation of the body.
Anorexia – another quite obvious reason to avoid losing weight. Not just with a keto. Pancreatic problems as well as some metabolic disorders.
Effects of ketogenic diet – what can you count on?
- Weight loss – how much will it be from many factors. Are you an active person, how do you do your job, how strict are you? And so on. What numbers are we talking about? When I read stories of people losing weight like this, I can write one thing. They are very different. It is best to use research on this subject. And I have one for you. It is “Long-term effects of a ketogenic diet in obese patients.“
- A drop in blood glucose levels
- Increased “sensitivity” of cells to insulin (usually 75% more)
- Supporting concentration and brain function
- Slow growth rate of tumors (those mentioned related to the central nervous system)
- Decrease in blood pressure
What are the opinions on the ketogenic diet?
Just browse, even briefly, through any internet forum or “fejsbuk” group to find out that they are extreme. From worship to knocking on the head about using it as a way to lose weight.
The truth as usual lies in the middle. You can, but knowing the possible risks. And knowledge. About the diet itself (where it comes from, what it works for and why) and the menu. And what you should find and what you should fly away from. But that is not all. I have one more thing for you, right at the end.
Remember the vitamins and elements
The heroine of my entry is counted among rigorous diets. It is often forgotten to stick to certain elements or vitamins. When making a menu, pay attention to what minerals and vitamins are in it, and which will need to be taken care of.