The ketogenic diet has recently been revived – in many ways. The influx of goods with keto in the store and keto – this conversation in the media may create the impression that this is a new concept, but this method of nutrition has actually been used for various therapeutic purposes for almost a century.
A ketogenic diet requires a very low amount of carbohydrates, a moderate amount of protein and a very large amount of fat. When macronutrients are broken down in this way, it can help reduce insulin levels. And in the absence or lack of insulin, the body can use body fat or dietary fat to produce so-called ketones. This process can lead to the burning of body fat, as opposed to carbohydrates, for energy, and supply this energy to your brain, heart, and other organs.
This change in the nutrition of your body can contribute to a number of medical and metabolic conditions, as well as lead to weight loss – which is why we are seeing a rebirth of keto's popularity. But the fact that some have achieved positive results does not mean that everyone should follow a ketogenic diet, despite the fact that they may suggest health factors that you adhere to. It is much more complicated than that.
To truly follow a ketogenic diet, you must be in nutritional ketosis, which I have designated as a term for changing the process. (This should not be confused with the life-threatening condition of keto.acidosis.) To achieve nutritional ketosis, you must strictly follow the recommendations regarding the amount of carbohydrates, proteins and fats in your diet.
The exact degree of carbohydrate restriction varies from person to person, depending on factors such as individual carbohydrate tolerance, current metabolic health, level of activity, and overall lifestyle. But to give you an idea of what your food might look like, it can consume 5 percent of carbohydrates, 10 percent of proteins, and 80 to 85 percent of fats.
If this way of eating is used improperly or ineffectively, it can have devastating consequences for several metabolic systems on which your health depends, including thyroid health, balance of sex hormones, carbohydrate intolerance, adrenal resistance, cholesterol metabolism and much more.
As you can imagine, such an extreme dietary approach is not always easy to launch or maintain, and you should not jump easily. The only way to know for sure if a ketogenic diet is an acceptable option for you is to first take a blood test to get a detailed picture of your physiological and metabolic health, so I always recommend that you first consult with your doctor and evaluating your blood chemistryand weigh the pros and cons of this and other nutrition strategies.
However, there are still many people who are experimenting with diet, and at the same time make mistakes that can have negative health effects or prevent them from achieving nutritional ketosis. These are the three most common mistakes I see.
1. You eat too much protein and not enough fat.
Properly developed ketogenic diet nothigh protein – high fat. However, eating too much protein can very easily stop the production of ketones, take you out of food ketosis and contribute to the so-called "low-carb flu" with symptoms such as general fatigue or fluctuations in energy levels, poor mental acuity, and loss of strength or endurance.
The levels of protein intake that most contribute to nutritional ketosis are between 1.5 and 1.75 grams per kilogram of your ideal body weight per day.onethat exceeds the recommended diet, but not as high as it is usually taken by many fitness enthusiasts who do not follow the ketogenic diet.
For example, I'm 5 feet 9 inches tall and my ideal weight2 is about 160 pounds or 72.7 kg. Thus, my ketogenic protein requirements will range from 110 to 127 grams per day, compared with the estimated 155 grams per day, which I would plan to use for a non-ketogenic plan (in accordance with the recommendations of the International Society of Sports Nutrition).3). This may seem like a small difference, but this difference is really huge when you look at how the body reacts to the nutrients it consumes, not just calories or macros.
Protein intake stimulates the response to insulin, and also provides amino acids that the body can convert to glucose in the liver. Both of these things can reduce, interrupt, or stop the production of ketones. The anti-ketogenic effect of consuming too much protein may be exacerbated if fat intake is also not large enough; instead of burning fat and ketones, you will burn carbohydrates that your body produces from protein.
Carefully formulated ketogenic diets require at least 80 percent of the calories contained in dietary fat, most of which should come from high quality saturated and monounsaturated fats. Good quality saturated fats include coconut oil, herbal oil, fatty dairy products or lard, and monounsaturated fats can include olives and olive oil, avocado and avocado oil, macadamia nuts, and animal fats from grass and pasture. bred animals.
Successful entry into ketosis requires a fundamental shift in food choices toward higher-fat options. You cannot go to keto by limiting carbohydrates and continuing to eat chicken breasts without skin, without skin, 90 percent lean meat or low-fat dairy products.
2. You do not eat enough foods.
Since the ketogenic diet has become more popular outside of its well-established therapeutic use, many people may view it as an easy access to start adding MCT oil or oil to their coffee, eat as much bacon as they wish, or eliminate all sources of carbohydrates — including no starchy vegetables and modest amounts of fruit.
This is problematic for several reasons. First, when you limit the amount of carbohydrates, fiber intake usually falls. But fiber is important to prevent constipation, as well as to maintain good bacterial balance in the digestive tract.four,
Second: without adequate food intake, it becomes very difficult to consume adequate vitamins, minerals and antioxidants, which are crucial for cellular function and protection against oxidative stress (which is a byproduct of normal metabolism, especially if you exercise).
Regardless of whether you are on a ketogenic diet or not, it is useful to try a lot of colorful foods, especially leafy greens and other non-starchy vegetables, as well as fruits with bright colors, such as berries. This helps provide you with enough fiber and other nutrients that are vital to your overall health.
If you follow the ketogenic protocol, you will have to mess with the quantities and sources of foods that fit into your personal carbohydrate “budget” to maintain a regular intestinal structure and get adequate nutrition, as well as to keep ketones within the desired range.
3. You consume insufficient sodium.
Let's imagine that you have completely switched to the use of the desired quantities and types of carbohydrates, proteins and fats and successfully limited the amount of carbohydrates to the level at which you should feel energetic, focused and rich when you “magically” become slimmer every day. Except that you don't feel great. Instead, you feel sluggish, moody, and your workouts stink. What gives?
When a fast and efficient source of energy on which you once depended (carbohydrates) is limited, there is a period of time during which energy levels can be significantly lower, at least until your body increases fat metabolism. And there are the consequences of this shift.
As you deplete your internal carbohydrate stores, a significant shift in cell hydration can occur. For every gram of carbohydrate that you store in your muscles and liver on a normal diet, you also save between three and four grams of water. When you deplete these carbohydrates with low-carbohydrate diets such as keto, you lose this stored water, as well as a significant amount of sodium through urine, sweat and respiration, since insulin is needed to stimulate the kidneys to retain sodium and fluidfive,
The combination of insulin reduction, depletion of carbohydrates and loss of accompanying water can lead to weight loss of 6 to 10 pounds in just a few days. However, if you do not adjust electrolyte intake properly, your cells may remain in this dehydrated state, with the result that you feel sluggish.
Recent evidence suggests that a healthy sodium intake in a normal diet is about 5 g per day.6and if you sweat regularly, it may be a little higher. On a very low carb, ketogenic diet, you may even need More sodium to help maintain adequate hydration and energy production – I saw recommendations north of two teaspoons of salt per day. That is why you often hear about people who eat pickles, olives, salted cheeses or drink broth on this diet.
What you need to get — and stay — in nutritional ketosis is a big departure from what we have historically been told to make up a “healthy” diet, and this can make many people nervous, especially when it comes to liberalizing their fat and sodium. . consumption. And, even if you follow the recommendations accurately, the diet may still be inappropriate for you – the bio-personality and your current state of health play a role.
That is why it is so important to start a ketogenic diet only if you have consulted with your doctor, collected detailed baseline laboratory data and realized that successfully completing the diet is not as easy as many enthusiasts make you believe.
The best intended use for the diet is really for therapeutic purposes. And, if you decide to proceed with it, it will require daily monitoring of the level of ketones in the blood and strict adherence to dietary recommendations to make sure that you remain in nutrient ketosis – including not making any of the three mistakes described here.
Paul Crigler, Lifelong Nutrition and Lifetime Development Program Manager
This article is not intended to treat or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles on the choice and the risk of the reader.