The keto or ketogenic diet is one of the latest diets to appear to lose weight. We tell you everything about the principles of this nutritional alternative, we delve into its possible benefits and pay attention to its potential risks.
With more and more evidence about its benefits, the ketogenic diet, or keto, is quite fashionable. It is still debatable whether with a clear foundation or with excessive effusiveness. But that doesn’t detract from its value.
The point is that little by little, this tool, which consists of an eating plan that focuses on the intake of high levels of fat, a moderate amount of protein, and very low in carbohydrates, is the order of the day. Its goal is to change the body’s main fuel from sugars to fats, taking advantage of the potential benefits of this change. What does it imply in terms of our daily diet?
What is the keto or ketogenic diet?
The name “keto” comes from the word ketogenesis. This, in turn, comes from the appearance of ketone bodies. Ketone bodies are chemical compounds that the body produces as an alternative source of energy when there is limited availability of glucose (sugar) in the blood. In humans, they are mainly generated during periods of prolonged fasting, low-carbohydrate diets, or intense exercise. Ketone bodies typically fall into three main types: acetoacetate, beta-hydroxybutyrate, and acetone.
Basically, in the absence of glucose, the body begins to break down stored fats for energy. This process is called lipolysis. This occurs naturally, more slowly than the consumption of sugars, but it is much more energetic. However, when the body needs quick energy (during physical effort, for example) and only has fat, the lipolysis process occurs in an “inefficient” but faster way, using another metabolic route that results in the appearance of ketone bodies. This is called ketogenesis. Ketone bodies, then, are consumed as quick energy to replace sugar.
When the concentration of ketone bodies in the blood reaches a certain level, the body enters a metabolic state known as ketosis. This is the goal of the ketogenic diet. If the body continues for a long time in this state, the concentration of ketone bodies can skyrocket, and, as a result, summing up the process, a state of ketoacidosis can occur, which involves a drop in Ph (an increase in acidity). in the blood, something that is dangerous for health.
The goal of the keto diet is to achieve ketosis without reaching ketoacidosis, taking advantage of its health benefits. To achieve this, the nutritional pattern of the ketogenic diet changes “the pyramid”, or the composition of the diet, to include 75% fat, 20% protein and only 5% carbohydrates.
The keto diet to lose weight
One of the most sought-after issues in the keto diet (and in any other diet) is weight reduction. And, as with any other eating pattern, the keto diet is no panacea. The most recent scientific evidence indicates that, although the ketogenic diet may be effective for short-term weight loss, especially in people who are overweight or obese, its long-term effects in people of normal weight are less clear and may include risks. such as an increase in LDL cholesterol, as we will see a little later.
Therefore, although it can be used to lose and control weight, in reality this will depend more on the diet itself (the number of meals, their products, etc.) and physical activity than on the composition ( whether it is keto or not) of the diet.
Who can follow a keto diet?
Virtually everyone can follow and benefit from a ketogenic diet. As long as there is no underlying metabolic problem, anyone can subscribe to it.
Which people should not follow a keto diet?
Following the previous definition, and expanding, following a keto diet is completely discouraged for people with kidney diseases, or hereditary metabolic disorders. It is also not recommended for pregnant or lactating women, although this is more for prevention, as part of the general measures that apply to these people.
Benefits of the keto diet
Among the benefits attributed to the keto diet, some are still in the process of confirmation by the scientific world, although almost all point to one side or the other. Here are the best-known:
Weightloss
As we said, the ketogenic diet seems moderately effective for weight reduction, especially in overweight or obese people, due to greater fat burning and reduced appetite.
Blood sugar control
Some evidence shows that it improves the control of type 2 diabetes, with a reduction in blood sugar levels and helps reduce dependence on medication.
Improved cardiometabolic health
Benefits in cardiometabolic risk factors, such as reduction of triglycerides and improvement in lipid profile.
Neuroprotective effects
Some potential has also been found to improve neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease, as well as epilepsy, through neuronal protection and seizure reduction. These results are still very limited and discrete, so we cannot point to generalities, but they are quite encouraging.
Reduction of inflammation
Interesting changes have been found in inflammatory markers: specifically their reduction, which may be beneficial in conditions such as arthritis and other chronic inflammatory diseases.
Improvement in mental health
Some studies suggest improvements in mood and symptoms of anxiety and depression, although much more research is required in this area. The factors associated with these diseases are many and very complex, so simply attributing them to the keto diet is irresponsible and simplistic. However, let’s not throw them away either, yet.
Contraindications and risks of the keto diet
The ketogenic diet, despite its potential benefits, also carries several risks and contraindications (some fully proven), especially if followed for a prolonged period or without adequate medical supervision. Based on the latest scientific evidence, these are the main contraindications and risks.
Ketoacidosis
In people with diabetes, especially type 1, the keto diet may increase the risk of ketoacidosis. As we explained above, this is a serious effect of ketosis, where the levels of ketone bodies in the blood rise dangerously, acidifying it and causing numerous metabolic problems, damage to vital organs and, if untreated, it can be life-threatening.
Liver or kidney problems
High fat intake can be harmful for those with pre-existing liver diseases and increased ketone bodies can overload the kidneys. Hence, people with kidney or liver problems are recommended not to follow it.
Electrolyte imbalance and dehydration
Electrolyte loss and dehydration are common on the keto diet, which can lead to muscle cramps, fatigue, and, in severe cases, cardiac arrhythmias. It is not a very common or serious problem, but it should be kept in mind when following it.
Nutritional deficiencies
A diet (keto, or whatever) well followed should not cause problems. The keto diet is also not very likely to cause nutritional deficiencies. However, restricting certain foods can result in a lack of essential nutrients, such as fiber, vitamins, and minerals, which a little sanity in following it can fix.
Effects on cholesterol and heart health
According to some studies, there is some risk of increased LDL cholesterol levels, which may be a risk factor for cardiovascular disease. To what extent this risk is greater than the benefit depends mainly on the person following it. That is why it is advisable to do it with the help of a specialist.
Impact on bone density
The ketogenic diet could negatively affect bone density in the long term, especially if it is deficient in key nutrients for bone health. This factor is one of the easiest to control and one of the least controlled.
Risk of rebound when interrupted
As with any dietary change, especially if it has been made to seek a specific result when reintroducing carbohydrates into the diet, there is a risk of quickly regaining the lost weight, known as the rebound effect.
What can you eat on the keto diet: allowed foods
Despite the title, the truth is that the ketogenic diet is not considered a particularly restrictive diet. In the end, what we are looking for is not to restrict foods but to change to a dietary pattern where 75-20-5 (approximately) is met. Here are some examples of permitted foods that help comply with this pattern, although this ultimately depends on their combination.
- Fats and oils: Olive oil, coconut oil, butter, avocado oil.
- Meats: Red meats, chicken, turkey, processed meats such as bacon.
- Fish and shellfish: Salmon, trout, tuna, shellfish such as shrimp and crab.
- Eggs.
- Cheeses: Cheddar, mozzarella, brie, goat cheese, cream.
- Low-carb vegetables: Leafy greens, broccoli, cauliflower, asparagus, cucumbers, peppers.
- Nuts and seeds: Almonds, walnuts, flax seeds, chia, pumpkin.
- High-fat dairy: Heavy cream, sour cream, full-fat unsweetened yogurts.
- Avocados and berries: Avocados, strawberries, blueberries, raspberries.
- Sweeteners: Stevia, erythritol, and other low-carbohydrate sweeteners.
- Drinks: Water, coffee, and tea without sugar.
What you can’t eat on the keto diet
Again, it’s not that you can’t eat certain foods on the ketogenic diet, but rather that some foods make it very difficult to comply with the eating pattern necessary to produce ketosis. For this reason, it is advisable to limit or discourage eating, foods such as:
- Sugars: Soft drinks, fruit juices, smoothies, sweets, cakes, ice cream, and many other products that contain added sugar.
- Grains and starches: Wheat-based products such as bread and pasta, as well as cereals, rice, corn, and other grains.
- Fruits: Most fruits, except small portions of berries such as strawberries, blueberries, and raspberries.
- Roots and tubers: Potatoes, sweet potatoes, carrots, turnips, and others.
- Diet or low-fat products: These products are usually high in carbohydrates.
- Some condiments or sauces: Sauces or condiments that contain sugar and unhealthy fats.
- Unhealthy fats: Margarines, refined oils, and commercial mayonnaises.
- Alcohol: Many alcoholic beverages contain carbohydrates.
How to make and cook the ketogenic diet: best keto recipes
Efficiently following a ketogenic diet involves a good understanding of macronutrients and their distribution, with a typical approach of 70-80% calories from fat, 15-25% protein, and 5-10% carbohydrates. Therefore, it is essential to plan meals to ensure you meet these proportions and avoid ill-advised foods. Cooking is not a truly important factor when carrying it out, beyond food safety, of course, and tastes.
Learning to read nutritional labels is key to identifying hidden sugars in foods, and keeping accurate track of macronutrient intake. Hydration is crucial as the keto diet, in rare cases, can cause some excessive water loss or an imbalance in salts. It is recommended to prioritize whole foods and minimize processed foods, even those labeled as “keto” or “keto-friendly” since there is no regulation in this regard and we can always come across hidden ultra-processed foods.
To facilitate the process, here you have a good number of keto recipes that you can easily make at home, among which we find everything from grilled fish recipes such as grilled rooster with lemon to tuna omelet, avocados stuffed with egg and bacon, keto bread or mollet eggs, among many others and for all tastes.