Keto diet: what is its principle and effectiveness? For whom is it not suitable?

The keto diet as a weight loss method is a well-known concept in the fitness industry. Its principle is a higher fat intake and a significantly reduced carbohydrate intake.

Experts' opinions on the keto diet can vary. In any case, it is not suitable for everyone and some individuals should beware.

You can read about the principles of the diet, permitted and prohibited foods, advantages and disadvantages, risks and other interesting information in the article.

The basic principle of the keto diet

The keto diet is a type of low-carbohydrate diet. It is a way of eating that reduces one of the 3 basic macronutrients.

The primary goal is to induce a metabolic state called ketosis.

During a state of ketosis, sugar is deficient and the body begins to draw needed energy from fat stores.

In the normal state, the main source of energy for the human body is a carbohydrate - glucose. When energy is needed, it is released into the blood as the primary source of energy.

The name ketosis is derived from the fatty acids called ketones that begin to form in the liver during the state of ketosis and serve as energy fuel for the body.

The distribution of the 3 macronutrients in the diet according to the ketogenic diet:

• 70-80% fats (lipids)
• 20-25% protein (lipids)
• 5-10% sugars (carbohydrates)

On the ketogenic diet, it is recommended to eat regularly and more smaller portions of food.

Ketosis occurs after a few days.

On the keto diet it is important to drink enough and not drink sweetened beverages (liquid calories).

Although it may sound promising, the keto diet also has its drawbacks.

Carbohydrates are the main source of energy. They are among the essential macronutrients that a person should consume regularly, along with protein and fat.

When carbohydrates are severely restricted, side effects such as excessive fatigue, headaches, drowsiness, nervousness, intestinal problems (constipation/diarrhea) and others often occur.

The ketogenic diet is not suitable for pregnant and lactating women, and for people with various cardiovascular and metabolic diseases such as diabetes, hypertension, liver or kidney disorders, and many others.

The keto diet limits the intake of carbohydrates in the diet. However, if the overall calorie deficit is not maintained, the desired effect will not be achieved.

In practice, a calorie deficit means that we give out more energy (kcal) than we take in. We take in calories in the form of food and give them out in the form of basal metabolism and added activity (sport, work, walking...).

Read more in the article:
Weight loss and calorie deficit: what is it and how is it calculated?

Advantages and disadvantages of the keto diet

Potential benefits

If the ketogenic diet is set up correctly, in a healthy way, and the individual maintains a certain caloric deficit, the benefits are weight loss and reduction of body fat.

The benefit is the restriction of certain unhealthy foods such as sweetened beverages, various sweets and other simple refined sugars.

After consuming carbohydrates, the human body produces the hormone insulin, which enables the conversion of glucose into energy. If we do not consume large amounts of carbohydrates, the body does not need to produce much insulin.

Thus, the benefit can be lower blood sugar levels in people with hyperglycaemia. However, this does not apply to different groups of people and patients. Low sugar levels can also cause mental instability, mood changes and nervousness when dieting.

Interestingly, the keto diet is reported in several sources as a supportive treatment for some types of drug-resistant epilepsy.

Potential disadvantages

High dietary fat intake carries an increased risk of cardiovascular disease. Care should therefore be taken to ensure that saturated fatty acids make up a low proportion of daily caloric intake and unsaturated fatty acids a higher proportion.

Dietary fat is metabolised in the liver and high fat intake places a burden on the body.

The disadvantage of the keto diet is that it also limits the consumption of healthy foods such as various fruits and vegetables due to sugars. When following the keto diet, some foods that may contain important vitamins and minerals are excluded from the diet.

Some people may experience digestive problems, most commonly constipation due to low fibre in the diet or diarrhoea due to excessive bile production when digesting lipids.

Who is the keto diet not suitable for?

Since the keto diet reduces the intake of one of the macronutrients, it is not suitable for everyone.

This includes pregnant and breastfeeding women.

Some sources also mention women who are trying to get pregnant or have menstrual cycle disorders.

Contraindications to the ketogenic diet include a number of cardiovascular, metabolic and digestive diseases.

Contraindications:

• Pregnant and lactating women
• Type 1 and type 2 diabetes
• Hypoglycemia
• Liver disease
• Kidney disease
• Intestinal inflammatory diseases
• Diseases of the digestive system
• Various diseases of the cardiovascular system
• Thyroid disorder
• Eating disorders
• Low body weight and malnutrition
• Oncological diseases

Foods according to the keto diet

If you are unfamiliar with calorie intake and expenditure, it is advisable to consult a professional. At a minimum, however, you need to be educated in the science of nutrition to achieve results while avoiding harm to your health.

To achieve a state of ketosis, it is necessary to reduce daily carbohydrate intake to 20 to 50 grams per day.

The diet on the ketogenic diet is quite variable.

The principle is to consume foods higher in fat and low in carbohydrates.

Protein intake is important both for health and for maintaining muscle mass during weight loss.

Meat is a source of lean protein and is therefore considered an essential component of the ketogenic diet. Highly processed meats such as bacon or sausages are allowed on the diet, but are definitely not a healthy choice.

The risk of excessive consumption of 'unhealthy fats' is the development of cardiovascular disease.

Most fruits are excluded in the keto diet due to their high fructose, sugar content. Some fruits are considered low-carbohydrate, specifically blackberries, strawberries, lemon and watermelon.

What foods are suitable for the keto diet?

• Meat (beef, chicken, pork, lamb...)
• Fish and seafood
• Eggs
• Avocados
• Cheese
• Olives
• Unsweetened dairy products (butter, cottage cheese...)
• Low-carbohydrate vegetables
• Low carbohydrate fruits
• Nuts and seeds
• Vegetable oils
• Protein drink

Low-carbohydrate vegetables:

• Broccoli
• Spinach
• Cauliflower
• Kale
• Zucchini
• Asparagus
• Cucumber
• Arugula, lettuce
• Radishes
• Soya sprouts
• Peppers
• Tomatoes

Prohibited are...

Forbidden foods are mainly simple refined sugars such as sweets, candies, honey, syrups or sugary drinks.

In addition, cereals, baked goods, and also carbohydrate side dishes such as potatoes, pasta, rice or legumes must be severely limited according to the keto diet.

For pasta, you can reach for so-called keto pasta or protein pasta with reduced carbohydrate content.

Legumes are referred to in many sources. Although they contain carbohydrates, they contain significantly less than cereals. Therefore, chickpeas, lentils or beans can occasionally be indulged in as part of a keto diet.

Most fruits are also high in sugars.

Beware of sweetened dairy products or salad dressings. Some vegetables, such as corn or carrots, also contain sugars.

What foods are not suitable for the keto diet?

• Sweets and confectionery
• Sweetened drinks
• Sweeteners (honey, syrup, agave)
• Baked goods
• Cereals
• Cereals
• Sweetened dairy products
• Fruit
• Pasta
• Potatoes
• Rice
• Alcohol

Is the keto diet really effective and healthy?

If a certain calorie deficit is maintained, weight reduction occurs and the diet is effective as a result.

If you are a healthy individual and are comfortable with a low-carbohydrate way of eating, it is possible to achieve your desired goal with the help of the keto diet.

However, in several unbiased sources, the Keto diet is not cited as the best diet option at present.

This is because...

It restricts one of the essential macronutrients (including complex carbohydrates) and is contraindicated for selected groups of people. It is not suitable as a sustainable and healthy way of eating, according to several sources.

In general, a regular balanced diet containing protein, fat and complex carbohydrates is recommended. It is reasonable to limit the intake of sugars, excessive side dishes and unhealthy fatty foods in the diet and to increase the intake of protein, vegetables and fibre.

Regular physical activity is advisable, which together with a moderate and still healthy calorie deficit can lead the individual to the desired physique.

Have you decided to try the keto diet?

Then try to include lower carbohydrate foods in your ketogenic diet and increase the amount of healthy fats. Instead of animal fats, prefer vegetable fats and don't resort to fatty unhealthy snacks. Don't forget to get enough protein.

It's a good idea to keep a record of your macronutrient and calorie intake (for example, using calorie charts) to keep track of what and how much you consume throughout the day.

However, don't be a slave to numbers. Rather, try to find a way of eating that works for you.