It is called like this because it is a diet in which the hydrates (bread, pasta, legumes, potatoes, rice, but also fruit and vegetables) are drastically reduced, the consumption of foods rich in fats is greatly increased (up to 70-80 % of the total) and protein consumption is moderate (15-20%).
With this diet, the body stops consuming glucose as a form of energy (fuel) to replace it with that which comes from fat. And so it enters a state of “ketosis,” whereby fat stores are converted to ketones, which feed muscles and other tissues instead of glucose. The result is faster fat burning and weight loss.
Here are some of the benefits that ketogenic diet advocates advertise :
- Weightloss. By reducing the use of glucose as an energy source, fat reserves are burned quickly.
- Lowers glucose. He also argues that reducing carbohydrates improves insulin resistance (a hormone that encourages fat to remain in the cells, preventing it from burning); but there is no scientific evidence of what happens after a year.
- Avoid cravings. By reducing blood glucose spikes, the keto diet reduces cravings and hunger attacks.
- Satiating. By increasing the consumption of foods rich in good fats, satiety increases.
- Other benefits. Its defenders also attribute protection against Alzheimer’s, anti-inflammatory effect, anti-aging, etc.
The Dukan diet is another of the most controversial. We have also analyzed it.
Is it wrong to change the diet so drastically?
The ketogenic diet is a matter of controversy among specialists. For many, ketosis is an emergency mechanism, or “reserve” of our energy reservoir, and it is only justified in a few cases (at the risk of damaging health). Others defend the benefits of the diet as long as it is supervised by a specialist.
Is for you?
We tell you all its pros and cons so that you can assess if you are interested in following the ketogenic diet or on the contrary you need to find another method that best suits your lifestyle.
EVERYTHING YOU NEED TO KNOW BEFORE DOING THE KETO DIET
We tell you what are the phases of the keto or keto diet, its requirements and what are the pros and cons of each of them. So you can assess whether it is the nutritional plan that suits you and adapts to your lifestyle.
THE THREE PHASES OF THE KETOGENIC DIET
- First phase: It lasts about 4 weeks and is the most radical phase. Daily calories are reduced to no more than 900 kcal. Being the hydrates what is most limited, specifically to 20-25 g of carbohydrates daily. Usually the recommended daily amount is 135 g if great physical efforts are not made. To give you an idea, an apple has about 17 g, and a plate of pasta, 70-80 g. Protein is also limited to 1.6-2.1 g of protein per kg of body weight. This phase causes the body to enter ketosis and initiate the burning of fat reserves, with the formation of ketones, symptoms known as ketone flu may appear : discomfort, dizziness, lack of concentration, etc.
- Second phase: Proteins and carbohydrates are reintroduced but it is still low in calories. It is a transition phase between the “hard” stage and the maintenance stage. Its duration depends on each person.
- Third phase: We enter the consolidation. The diet can increase to 1,500 kcal a day, but carbohydrates should never make up more than 50 g a day and proteins should make up no more than 20% of the total. To give you an idea, look at this table and you will see how easy it is to go from carbohydrates.
KETOGENIC DIET FOODS: HYDRATES
- 1 ounce of chocolate 3.5 g
- 1 medium carrot 5 g
- 1 knife dessert filled with white sugar 8 g
- 1 orange 10 g
- 1 glass of beer 13 g
- 1 coffee with milk 18 g
- 1 medium banana 20 g
- 1 glass of orange juice 26 g
- 2 slices (60 g) of rye bread 27 g
- 1 medium potato 27.5 g
- Oat flakes (50 g) 28 g
- 1 white bread roll (80 g) 46 g
- Pasta (75 g raw) 57 g
- Rice (75 g raw) 65 g
PROS AND CONS OF THE KETO DIET
- Reducing carbohydrates is a good idea? The answer is yes when it comes to bread, pizza, pasta, rice … and no, when it comes to vegetables or fruit. Taking too much cereal can translate into obesity, diabetes, etc. And even then, cutting back on your intake drastically isn’t a good idea, either. In fact, this is reflected in the new dietary guidelines, such as the Harvard School of Public Health’s Healthy Dish Guide , which advises taking them as a garnish and not as a main dish.
- Proteins, an excess damages you . The ketogenic diet itself is not high in protein. Moderate consumption is recommended (15-20% of kcal daily), but there is a risk (quite frequent) that reducing carbohydrates will increase protein consumption, which could cause kidney damage. Bet on quality natural protein sources: fish, lean meat, eggs … If you are looking for a protein diet, here is a menu to continue for two weeks and lose weight.
- Fats, the main nutrient. The ketogenic diet proposes to increase fat consumption to 70-75% of total daily calories. It prioritizes healthy fats , which come from natural, vegetable and animal foods: olive oil, nuts, seeds, coconut, blue fish … However, given the high percentage of fats required by this diet, it is common for them to end up consuming an excess of saturated fats, which can favor cardiovascular disorders.
- Fiber, fruits and vegetables are reduced. The ketogenic diet only allows some very low carbohydrate vegetables, such as green leafy vegetables (spinach and lettuce); and among the fruits, the most recommendable are raspberries and strawberries, citrus or avocado, all of them low in carbohydrates. This favors the deficits of fiber, vitamins and minerals.
- Less water, can cause constipation. Constipation is a frequent consequence of the Keto diet. It is because low carbohydrate diets cause dehydration. The contents of the intestine become parched and hardened from lack of water, which can cause constipation. The problem is aggravated by considerably restricting the consumption of fruits and vegetables (necessary to achieve the state of ketosis), since there is a risk of less fiber intake. Therefore in this diet it is essential to always be very well hydrated.