High fat content and very few carbohydrates are the basis of the Keto diet, or ketogenic, aimed at weight loss and improvements in athletic performance. This diet promises to even lower the blood sugar levels of patients with type 2 diabetes , accelerate weight loss and, above all, not leave its practitioners hungry.
What is the Keto diet?
The carbohydrates consumed are transformed into glucose in the body, which is carried by the blood to the cells and used as an energy source. The goal of the ketogenic diet is to make glucose not the body’s main source of energy, but body fat.
The basis of the ketogenic diet is to remove carbohydrate sources from the body, forcing you to use the fat tissue stock as an energy resource, maximizing weight loss.
The name of this diet comes from the process of obtaining energy from the breakdown of fat in the liver, generating ketone, which is then used to feed the body instead of glucose. This metabolic process is called ketosis.
For the diet to work, it is necessary to drastically reduce the amount of carbohydrates ingested. In the classic ketogenic diet, originally used to treat seizure disorders, only 5% to 10% of the body’s energy comes from carbohydrate, 5% to 15% protein and 80% to 90% fat.
Meanwhile, on a regular diet, men and women tend to consume about 50% of calories in the form of carbohydrates. Modified for weight loss and improvements in athletic performance, the ketogenic diet allows the consumption of protein in a more liberal way – from 20% to 30% of your total calories – maintaining only the restriction to carbohydrates.
How do you know if you are in ketosis?
The presence of ketone in the urine is a way of checking whether the body is in a state of ketosis, that is, burning the fat stock to generate energy. However, people who do not follow the ketogenic diet should be aware: the presence of ketone in the urine may indicate diabetic ketoacidosis .
This condition indicates absence, insufficiency or resistance to insulin, which prevents the body from using glucose as an energy source. Thereafter, the condition of ketosis can cause the blood of the person with diabetes to become more acidic, due to the accumulation of ketones, a potentially fatal condition that must be treated immediately.
Does the Keto diet pose health risks?
At the beginning of the diet, it is possible that one of the side effects is “ keto-flu ”, the result of the body’s attempts to adjust to the new diet, low in carbohydrates, in addition to the use of ketone as an energy source. Symptoms are fatigue, headaches, dizziness, sleep problems, heart palpitations, cramps and diarrhea. These signs tend to disappear within two weeks, and opting for a slower transition to the keto diet can help reduce these symptoms.
Constipation and diarrhea are also not uncommon in this diet, especially when you don’t eat enough vegetables and fruits – which are sources of fiber. It is important that, during this type of diet, no food group is completely eliminated, as this can also cause nutritional deficiencies.
“Ketogenic diets are often low in calcium, vitamin D, potassium, magnesium and folic acid, which over time can lead to nutritional deficiencies if the diet is not planned carefully,” adds sports nutritionist Marie Spano .
The focus on animal fats can also lead to heart problems, warns Spano . “This diet is not for people who are at risk of developing cardiovascular disease or who have already been diagnosed with it.”
For diabetics, the dramatic reduction in blood sugar levels can also cause serious problems. It is important that health professionals follow the diet to assess the need for changes in the dosage of diabetes medications, for example.
It is worth mentioning that before adopting any diet, especially restrictive ones, it is important to consult a doctor or nutritionist to assess health conditions.
What are the benefits of the ketogenic diet?
The keto diet brings benefits to athletes, who can improve their performance, especially in endurance activities, since the body is less dependent on carbohydrate replenishment. For those who wish to lose weight, this diet can reduce appetite, accelerating the weight loss process.
However, it is important to remember that the objective of the diet is a nutritional reeducation , which must be supported by a healthy lifestyle, with physical exercises, and a balanced diet. Because it is strict, the ketogenic diet can lead to the accordion effect , if the person is not able to comply with it as established.
What to eat in the ketogenic diet?
High-fat foods like avocado, nuts and seeds can be healthy options for the keto diet. There are restrictions on fruits, with exceptions such as avocado, but vegetables such as green leaves, broccoli, cauliflower, cabbage, onions and mushrooms should become staples of the diet.
In the protein category, fish, poultry and red meats can be included in the diet. Dairy products, eggs and cheeses are also welcome.
What foods to avoid?
Processed foods such as cookies, corn chips and chips should be removed from the diet. Along with them, sweets, chocolate powder and cake. Products used in everyday Brazilian cuisine, such as bread, pasta, rice and quinoa are also on keto’s list of restrictions. Still, fruits with high carbohydrate content, such as melon and tropical fruits are not part of this nutritional plan.