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A lot of diets have become popular in recent years. One of these is the ketogenic diet, a meal plan that has been associated with weight loss and as a source of relief from various diseases. We discussed this diet with various nutrition experts to understand this trend and clarify some of people's most frequent questions regarding its effects on our health.
What is the ketogenic diet?
The ketogenic diet, more commonly known as the keto diet, is a meal plan that relies on dramatically reducing the consumption of carbohydrates and increasing the intake of healthy fats. According to Oriol Roda and Nestor Sanchez, authors of the book "Salud Keto", this type of alimentation stimulates the body to enter ketosis. In this state, the body uses fat as the primary source of energy instead of depending on carbohydrates. This metabolic change promotes fat loss and may trigger some positive health benefits.
This diet is not only used to lose weight. There have been connections between it and the management of various pathologies.
The state of ketosis provides multiple benefits, including improving and balancing your glucose levels, which are linked to carbohydrates. By focusing on fats and proteins, this diet reduces hunger and encourages you to feel fuller over longer periods of time.
Ramon de Cangas, a dietitian and nutritionist, reveals that the keto diet can be helpful for people who suffer from various conditions, including refractory epilepsy, a type of epilepsy that's resistant to traditional medicine. The diet has also been helpful in managing diseases related to the GLUT 4 glucose transporter.
What can you eat on a keto diet?
The ketogenic diet prioritizes foods high in healthy fats, moderate in proteins, and low in carbohydrates. Avocados, olive oil, and nuts are excellent sources of healthy fats. Lean meats, fatty fish like salmon, and eggs are also recommended as sources of essential proteins. Low-carb vegetables like spinach, broccoli, and zucchini provide vital vitamins and minerals.
Of course, it's important to ensure that most of the calories come from fats to maintain the state of ketosis. This includes incorporating natural oils, butter, and some high-fat dairy products. Additionally, seeds such as chia and flax can be consumed, as they provide fiber and nutrients without affecting ketosis.
What can't you eat on a keto diet?
In this type of diet, carbohydrates are almost completely eliminated. Foods such as bread, pasta, rice, and cereals should not be consumed, at least in the initial phases. Fruits high in natural sugars, such as bananas, apples, and grapes, should also be avoided.
Ultra-processed products, sweets, and sugary drinks must also be excluded. One expert recommendation is to carefully read the labels of processed foods, as some may contain hidden sugars or starches that could disrupt ketosis. Additionally, beverages such as juices, sodas, and beers are also prohibited due to their high carbohydrate content.
How long can you maintain a ketogenic diet?
The duration of a ketogenic diet depends on individual goals. Many people follow it for a few weeks or months to lose weight, but others adopt it as a long-term lifestyle. However, the authors of this Keto diet manual advise conducting it under medical supervision if planning to maintain it for an extended period.XXIt is important to take breaks or make controlled transitions if you decide to return to a conventional balanced diet to avoid side effects like rapid weight gain or metabolic imbalances. Undergoing regular check-ups helps monitor overall health and prevent potential deficiencies.
What are the side effects of the ketogenic diet?
Although it is effective for many people, the ketogenic diet is not without possible side effects. During the first few days, some experience what is known as 'keto flu,' whose symptoms include fatigue, headache, and dizziness. This occurs as the body adapts to burning fat as its main source of energy.
The ketogenic diet can pose long-term risks if not adequately planned.
In the long term, there can be risks if not adequately planned, such as nutritional deficiencies or digestive issues, as pointed out by dietitian-nutritionist Ramón de Cangas, constipation, for example. There is also a risk of certain real problems, changes in gut microbiota, or muscle loss. Therefore, it is essential to include nutrient-rich foods and consult a health professional before starting. Another important aspect is to stay hydrated and consume enough electrolytes to prevent muscle cramps.
How much weight can you lose in 20 days on the ketogenic diet?
Another common question people who start a ketogenic diet ask is how much weight they will lose. In this regard, it is explained that weight loss varies depending on each person's metabolism. Still, losing between 2 and 5 kilograms in the first few weeks is common due to the elimination of water and body fat. According to the authors of Keto Health, the results also depend on the discipline with which dietary guidelines are followed and how they are supplemented with exercise.
However, it is important to remember that healthy weight loss should be gradual and sustained to avoid the rebound effect. In some cases, initial weight loss may be greater, but over time, it stabilizes at a more constant rate.
Ketogenic and keto diets are used interchangeably but have slight differences. The first refers to the plan based on the principle of ketosis. The second is more popular.
What is the difference between the keto diet and the ketogenic diet?
Both terms are used interchangeably, but there are slight differences. The ketogenic diet refers to the eating plan based on the principle of ketosis. In contrast, the keto diet is a more popularized term associated with modern and personalized versions of the same.
Essentially, both aim for the same goals: reducing carbohydrates, increasing healthy fats, and promoting ketosis. However, interpretations can vary according to individual preferences or available resources. Modern versions of the keto diet often include adapted foods like keto breads or sweets, which are not always part of the classic version.More