Ketodiet - what it is, where to start, who is suitable for, menu for a week

Keto is a low-carbohydrate, high-fat diet. The assumption is that a person reduces carbohydrates while maintaining a moderate protein intake and increasing fat intake. Reducing carbohydrates in the diet causes a condition of the body called ketosis – when fat is broken down for energy instead of carbohydrates.

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Why is ketodiet called that?

The keto, or ketogenic diet is so named because it forces the body to produce ketones, special substances produced during the breakdown of fat. This is an alternative source of “fuel” for the body to utilize when blood sugar levels are in short supply.

When a person is low on carbohydrates or calories, the liver produces ketones from fat. These are what provide energy for the entire body, especially the brain. This organ uses a lot of energy every day and cannot run on fat – only on glucose or ketones.

With a ketogenic diet, the body reorganizes its work so that it uses mostly fats as “fuel”. Thus, when insulin levels drop dramatically, fat burning becomes more intense. When the body lacks its usual source of energy – carbohydrates – it more readily turns to fat stores and burns them faster.

Typical distribution of macronutrients in the ketodiet: 75% fat, 15-20% protein and 5-10% carbohydrates.

Who is ketodiet suitable for?

Ketodiet has become popular due to its quick and easy weight loss that does not require grueling fasts and low-calorie diets.

The diet was originally developed as a therapeutic diet for the treatment of childhood epilepsy, and later became used as a comprehensive therapy for patients with neurodegenerative diseases such as Alzheimer’s and Parkinson’s, as well as for some types of cancerous tumors. In addition, ketodiet is extremely effective for obesity, diabetes, metabolic syndrome, polycystic ovarian syndrome, irritable bowel syndrome and GERD, as well as for psoriasis and acne.

It has other benefits, such as less hunger and a constant flow of energy due to the absence of sugar peaks and spikes that often occur with high-carbohydrate foods. This helps keep you focused and calm.

Ketodiet is followed by many stars in Hollywood and beyond. For example, it helps to keep Halle Berry in great shape. About other diets that are popular among celebrities, see in the video “Championship”.

What do you eat on the ketodiet?

The body produces ketones when it enters a metabolic state called ketosis. The fastest way to achieve this is to fast or eat nothing, but it is impossible to eat this way all the time.

To trigger the process of ketosis, you need to include some foods in your diet and exclude others. The ketogenic diet focuses on meals that are low in carbohydrates, moderate in proteins and high in fats.

On a ketogenic diet, you should avoid processed foods and dishes containing excessive amounts of sugar, starch and trans fats – they will definitely not benefit your health. You should also refrain from high-carbohydrate foods such as milk.

Healthy fats should be added to the menu. These are found in foods such as:

avokaadod;
grass-fed meat;
coconut oil;
raw cocoa butter;
organic eggs
Wild-caught Alaskan salmon or other healthy sources of omega-3 animal fats;
raw nuts, such as macadamia and almonds.

That said, healthy high-fat foods are low in volume, despite being high in calories. Therefore, you shouldn’t be surprised that vegetables still take up the majority of your plate.

A ketogenic diet also involves consuming plenty of fiber, preferably from green vegetables like broccoli, spinach, kale and parsley. Antioxidant-rich foods are also recommended as long as they are low in sugar.

There are different types of ketogenic diets that you can choose from depending on your specific needs and preferences. However, in any case, you should not eat this way all the time: ketodiet should be alternated with a regular proper diet, as prolonged ketosis can have a negative impact on the body.

Why ketodiet – not for everyone? Opinion of a nutritionist

It is important to realize that, first, like any other therapeutic diet, ketodiet has its own specifics, which is important to know. Secondly, it is not suitable for everyone. There are absolute contraindications to the ketogenic diet. They are mainly due to genetics. The list is quite long and includes diseases associated with a violation of fatty acid metabolism.

Also, before going on the ketogenic diet, it is important to know which variant of the APOE gene you are a carrier of. If you are a carrier of APOE4, this type of diet will not work for you. In addition, people with a history of pancreatitis, patients who have had their gallbladder removed, people with kidney failure, abdominal tumors, and reduced gastrointestinal motility should be very cautious. Ketogenic diet is definitely contraindicated for pregnant and lactating women.

Moreover, since such a diet increases the level of cortisol, a stress hormone, people with impaired GHNS function, being on this diet, risk earning a complete “burnout”.

As mentioned, ketodiet involves a strong reduction in carbohydrates. Accordingly, people on this type of diet have a dramatic drop in fiber intake. Fiber is known to be critical to the gut microflora, as it is the primary fuel for the billions of bacteria that populate our gastrointestinal tract. By fermenting fiber, bacteria produce fatty acids, which are critical to gut health. By depriving the microflora of sufficient fiber over a long period of time, we risk losing many beneficial strains of bacteria permanently, which in turn has negative consequences for the entire body.

Ketodiet is indeed effective for a number of health problems, including the problem of being overweight. However, before switching to such a diet, it is important to consult a specialist and do a number of tests. You should also realize that if you are following restrictions to lose excess weight, it is best to follow a cyclical ketodiet, where one or two days a week you eat healthy carbohydrates in the usual amount and the rest of the time you stick to keto. If you are not following keto to combat epilepsy or other aforementioned conditions, then this diet can only be used in the short term.