What is a keto diet? Benefits, risks and side effects.

The ketogenic diet (or keto diet) is a very low-carb, high-fat diet similar to the
Atkins and low-carb diets.

The keto diet involves drastically reducing the intake of carbohydrates and replacing them with fats, inducing the body into a metabolic state called ketosis.

When this happens, the body becomes incredibly efficient at burning fat and turning it into energy. It also converts fat into ketones in the liver and provides energy for the brain.

Ketogenic diets can cause significant drops in sugar and insulin levels, which, along with increasing ketones, has some health benefits.

Ketosis is a metabolic state in which fat is used as the primary source of energy, rather than carbohydrates. 

It occurs when the consumption of carbohydrates is significantly reduced, limiting the body's supply of glucose (sugar), which is the main source of energy for cells.

The most effective way to get into ketosis is to follow a ketogenic diet. That involves limiting your carbohydrate intake to about 20 to 50 grams a day and increasing your intake of fats such as meat, fish, eggs, nuts and healthy oils.

However, it is important that protein is consumed in moderation because it can be converted to glucose if consumed in large amounts, which slows down the transition to ketosis.

Intermittent fasting makes it easier to enter ketosis. There are many different forms of intermittent fasting, but the most common involves restricting food intake for 8 hours a day and fasting for the remaining 16 hours.

To determine whether the body is in a state of ketosis, blood, urine and breath
tests are available, which measure the level of ketone bodies. 

However, there are other signs that may indicate entering ketosis including increased thirst, dry mouth, frequent urination and decreased appetite.

There are several versions of the ketogenic diet, including:

·        The standard keto diet: very low in carbohydrates, moderate in protein and high in fat. It usually contains 70% fat, 20% protein and only 10% carbohydrates.

·        Cyclic keto diet: involves periods of carb loading. 5 days of the standard keto diet followed by 2 days of eating high-carb foods.

·        Targeted Keto Diet: This diet allows you to add carbs before or after workouts. 

·        High Protein Keto Diet: This is similar to the standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbohydrates.

However, only the standard and high-protein ketogenic diets have been extensively studied. Cyclical or targeted ketogenic diets are more advanced methods and mainly used by bodybuilders or athletes.

The keto diet involves two stages:

1.       The attack stage: lasts two weeks and involves 4 meals (8.00, 11.30, 15.00, 18.30). Approximately 1,500 calories are consumed per day for women, and 2,000 calories per day for men.

2.       Maintenance stage: lasts no more than a month. The four meals and mealtimes are respected, but the number of calories increases to 2,000 calories per day for women and 2,500 calories per day for men.

Unlike other weight loss diets, which can leave you feeling drained and lethargic, the keto diet gives you energy and tone because fat is a very good source of energy for the body.

A ketogenic diet is an effective way to lose weight. In fact, research shows that this lifestyle can be just as effective for weight loss as a low-fat diet. 

Plus, the foods you eat are so filling that you can lose weight without counting calories or watching your food intake.

A low-carb diet has been shown to be slightly more effective for long-term weight loss than a low-fat diet. People who followed the keto diet lost an average of 0.9 kg more than people who followed a low-fat diet. In addition, the regimen also resulted in lower diastolic blood pressure and triglyceride levels.

Furthermore, those who followed a ketogenic diet for 8 weeks lost almost five times more total body fat than those who followed a low-fat diet.

A keto diet can help you lose a little more weight than a low-fat diet, while the feeling of hunger is reduced.

Diabetes is characterized by changes in metabolism, high blood sugar and insulin malfunction.

The keto diet can help you shed excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome, by improving insulin sensitivity by up to 75%.

A small study of women with type 2 diabetes also found that after following a keto diet for 90 days, hemoglobin A1c, which measures average blood sugar levels, was significantly reduced.

Another study of 349 people with type 2 diabetes found that those who followed a keto diet lost an average of 11.9 kg over 2 years, an important benefit when you consider the link between weight and diabetes of type 2.

In addition, improved blood sugar control was found, and the use of blood
sugar-lowering medications decreased among participants over the course of the study.

Other health benefits of the keto diet

·        Heart diseases. The ketogenic diet can help lower risk factors such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.

·        Cancer. The diet is currently being researched as an adjunctive cancer treatment because it may help slow tumor growth.

·        Alzheimer's disease. The keto diet can help reduce the symptoms of Alzheimer's disease and slow its progression.

·        Epilepsy. The ketogenic diet can cause significant reductions in seizures in epileptic children.

·        Parkinson's disease. Although more research is needed, one study found that the keto diet helped improve symptoms of Parkinson's disease.

·         Polycystic ovary syndrome. The keto diet can help reduce insulin levels, which can play a key role in PCOS.

·         Brain damage. Diet could lessen the effects of traumatic brain injury.

Although following a keto diet can be challenging, there are some tips and tricks you can use to make it easier.

Start by familiarizing yourself with food labels and checking the fat, carbohydrate and fiber content to determine which of your favorite foods fit into your diet.

Planning your meals in advance is beneficial and can help you save time throughout the week.

Many websites, food blogs, apps and cookbooks also offer keto-friendly recipes and meal ideas that you can use to create your own custom menu.

Alternatively, some companies deliver keto food, which is a quick and convenient way to enjoy meals at home.

Frozen keto foods are an alternative when you're short on time.

When going out on dates or visiting family and friends, you can bring your own food, which can make it much easier to curb cravings and stick to your diet.

You should center most of your meals around these foods:

·        meat: red meat, ham, sausage, bacon, chicken and turkey

·        fatty fish: salmon, trout, tuna and mackerel

·        eggs: country eggs

·        butter and cream: butter and cream from grass-fed animals

·        cheese: unprocessed cheeses such as cheddar, goat cheese, cream cheese, blue cheese or mozzarella

·        nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

·        healthy oils: extra virgin olive oil and avocado oil

·        avocado: Freshly made avocado or guacamole

·        low-carb vegetables: green vegetables, tomatoes, onions, peppers, etc.

·        seasonings: salt, pepper, herbs and spices

·        It is best to keep meals simple, based on whole foods.

Many restaurant meals can be keto-friendly.

Most dishes in restaurants are based on meat or fish, and carbohydrate-rich foods can be replaced with permitted vegetables.

Egg-based dishes are also a great option, so you can go for scrambled eggs or eggs and bacon.

Another option is burgers without buns, and fries can also be replaced with vegetables. Add avocado, cheese, bacon or eggs.

At Mexican restaurants, you can enjoy any type of meat with cheese, guacamole, salsa and sour cream.

For dessert, order a mix of cheeses or berries with cream.

When eating out, choose a meat, fish or egg based dish. Order extra vegetables instead of carbs or starches.

Staying on the keto diet long-term can have some negative effects, including:

·        low protein in the blood

·        excess fat in the liver

·        kidney stones

·        micronutrient deficiencies

A type of medicine called sodium-glucose co-transporter 2 inhibitors (SGLT2 inhibitors) for type 2 diabetes can increase the risk of diabetic ketoacidosis, a dangerous condition that increases the acidity of the blood. Anyone taking this drug should avoid the keto diet.

More research is being done to determine the long-term safety of the keto diet, so it is recommended that you consult your doctor about the food plan to guide
you.

Although the ketogenic diet is usually safe for the healthiest people, there may be some side effects during the adaptation, often referred to as the "keto
flu," an illness that usually lasts for a few days. 

Symptoms include diarrhea, constipation and vomiting.

Less common are also:

·        fatigue and mental issues

·        increased appetite

·        insomnia

·        nausea

·        digestive discomfort

·        decrease in resistance to exercise

To minimize these symptoms, you can try a low-carb diet for the first few weeks to teach your body to burn more fat before cutting out carbs completely.

A ketogenic diet can also change the body's water and electrolyte balance, so adding salt to meals or taking mineral supplements can help, but it's recommended to talk to your doctor about nutritional needs.

At least in the beginning, it's important to eat until you're full, especially since the keto diet causes weight loss without calorie restriction.

Studies show that the Keto diet does not affect physical activity, or at least not in the short term. Several athletes on the Keto diet were followed for four weeks,
and their performance did not suffer as a result of adopting the regimen.

How much weight do you lose following the keto diet? The number of pounds you lose on the keto diet depends on you, how drastic you follow the regimen, and your starting weight.

If you follow the rules, you can lose at least 1 kilogram per week. The diet gives
even better results if it is combined with sports, active lifestyle, keto supplements and healthy food choices.