The ketogenic diet, also called the keto diet, is a special way of eating that is based on a high intake of fats, an average intake of proteins, and a very low intake of carbohydrates. The goal of the ketogenic diet is to induce a state called ketosis, in which the body begins to burn fat instead of glucose for energy.
Benefits of the Keto Diet
The ketogenic diet was originally used as a treatment for children with epilepsy. Nowadays, it is also popular as a way to lose weight and improve overall health. Some research suggests that the ketogenic diet may be effective in treating certain diseases, such as type 2 diabetes, obesity, and heart disease. More research is still needed to confirm these benefits.
Principles in the ketogenic diet
People following a ketogenic diet should definitely reduce their carbohydrate intake and increase their fat intake, as well as eat plenty of protein. The foods that are allowed in this diet are meat, fish, eggs, low-carb vegetables, fats (such as coconut oil, olive oil and clarified butter) and some nuts and seeds. Products that are prohibited or restricted are cereals, fruits, potatoes, sugar and sweets, and most whole grains and pasta.
Sample dishes in the ketogenic diet
Here are some examples of meals that can be used in a ketogenic diet:
- Breakfast: scrambled eggs with bacon and tomatoes or omelette with cheese and spinach.
- Lunch: chicken with mushrooms and grilled vegetables or tuna with avocado and lettuce.
- Afternoon tea: nuts or slices of white or yellow cheese.
- Dinner: roasted veal with vegetables or prawns with broccoli and clarified butter.
- Snacks: avocado with egg paste or milkshake with raspberries and desiccated coconut.
Remember that it is important to consume plenty of healthy fats and good quality proteins. Vegetables should be low in carbohydrates, such as broccoli, cauliflower, cabbage and spinach. In the ketogenic diet, complex carbohydrates such as bread, pasta and groats, as well as sweets and fruit juices should be avoided. It is also important to drink plenty of water and avoid excessive salt intake.
The keto diet is not for everyone
There are several groups of people for whom a ketogenic diet may not be suitable. People who should be especially careful when using it are, m.in.:
- People with kidney disease. The keto diet can strain the kidneys and impair their functioning in people who already have kidney disease or have kidney problems.
- People with liver disease. A ketogenic diet can lead to increased triglycerides and cholesterol in the blood, which can be harmful for people with liver disease.
- People with diabetes. The keto diet can be difficult to follow for people with diabetes. It requires careful monitoring of blood glucose levels and insulin dosage. In the case of type 1 diabetes, it is also necessary to provide an adequate amount of carbohydrates to prevent hypoglycemia.
- People with diseases of the digestive system. The ketogenic diet can lead to digestive problems in people with gastrointestinal diseases. These will be, for example, stomach ulcers or Crohn’s disease.
- Children and adolescents. The keto diet should only be followed under the strict supervision of a doctor and nutritionist in children and adolescents. It can have a negative impact on their growth and development.
- People with omega-3 fats deficiency. A keto diet can lead to a deficiency of omega-3 fats, which are important for cardiovascular and brain health.
People with the above health problems or other chronic diseases should consult a doctor or nutritionist before making nutritional changes.
Keep in mind that the ketogenic diet can be difficult to maintain and can have adverse health effects if not done properly. Before starting this diet, you should consult your doctor to make sure that this type of diet is appropriate.