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The ketogenic diet, often referred to as the keto diet, has garnered significant attention in recent years. This dietary approach is based on a significant reduction of carbohydrate intake, which compels the body to produce the glucose necessary for survival, and to escalate the energy consumption of fats stored in adipose tissue.
The term "ketogenic" refers to the production of ketone bodies, a byproduct of energy production. These ketone bodies are regularly produced in minimal quantities and can be easily disposed of through urine and pulmonary ventilation. However, in the ketogenic diet, the ketone bodies reach a level higher than the normal condition, a state known as ketosis.
There are numerous types of ketogenic diets, all of which are typically characterized by:
These diets are often utilized in the fitness and aesthetic culture field, but some are also used in the clinical field for conditions such as drug-resistant epilepsy and severe obesity associated with certain metabolic pathologies.
The ketogenic diet is primarily used in three contexts:
Scientific research suggests that, if used correctly, the ketogenic diet can not only be useful but can also remedy some of the damage caused by diets rich in carbohydrates, such as obesity, type 2 diabetes mellitus, and hypertriglyceridemia.
The ketogenic diet works primarily by altering the body's metabolism to burn fat instead of carbohydrates for energy. By drastically reducing carbohydrate intake and replacing it with fat, the body enters a metabolic state called ketosis. In ketosis, the liver converts fat into fatty acids and ketone bodies, which replace glucose as an energy source.
Identifying a state of ketosis can be achieved through urine tests, blood tests, or breath tests. However, certain symptoms can also indicate ketosis, such as dry mouth, increased diuresis, acetone breath or sweat, reduced appetite, and exhaustion.
To achieve a state of ketosis, it's essential to consume foods that lack carbohydrates, limit those that provide few carbohydrates, and avoid foods rich in them. Recommended foods typically include meat, fish, eggs, cheeses, seasoning fats, oils, and certain vegetables. Foods like cereals, potatoes, legumes, fruits, sweet drinks, and various sweets are generally not recommended.
Follows a list of ketogenic foods you can include in your diet:
Meats:
Fatty Fish:
Eggs:
Dairy:
Healthy Oils:
Low-Carb Vegetables:
Nuts and Seeds:
Avocados:
Berries (in moderation):
Meat Alternatives:
A strict guideline for a correct ketogenic diet suggests an energy distribution of 10% carbohydrates, 15-25% proteins, and 70% or more fat. Always consult with a healthcare professional or a nutritionist before making significant dietary changes.
The ketogenic diet can have several advantages, including facilitating weight loss, maintaining constant blood sugar and insulin levels, increasing the consumption of fat for energy purposes, and potentially counteracting the symptoms of drug-resistant epilepsy, especially in children.
However, the ketogenic diet also has several potential disadvantages, most of which depend on the levels of ketone bodies present in the blood. These may include increased renal filtration and diuresis, a tendency towards dehydration, increased workload of the kidneys, possible hypoglycemia, hypotension, and exhaustion, among others.
In addition, the ketogenic diet is a strategy that should not be considered as a definitive dietary approach. While this diet can be highly effective for weight loss, it works immediately but subjects the body to continuous and unhealthy stress. If poorly designed, particularly when poorly distributed or excessively restrictive, the ketogenic diet should be abandoned and replaced with other less dangerous and equally effective dietary strategies.
The ketogenic diet is a unique dietary approach that can offer significant benefits when used correctly. However, it's essential to understand the potential risks and to consult with a healthcare professional before starting this diet.