Keto Diet - Increase fat intake and decrease adipose tissue

The diet we can refer to as ketogenic involves reducing carbohydrate intake while increasing protein and fat consumption. Supporters of this way of eating claim that carbohydrate restrictions should be up to 50 grams per day. Other sources suggest that this macronutrient can reach up to 80 grams or even 120 grams per day. However, it is important to note that the ketogenic state can only be achieved through a minimal intake of carbohydrates. It is also important to maintain high product quality with such drastic dietary restrictions. The main energy source in the ketogenic diet is fats, to a lesser extent proteins and carbohydrates. The percentage distribution of macronutrients should be as follows: protein 20%, fat 70–75%, carbohydrates 5–10%. For comparison, Polish population dietary standards are significantly below the presented model (protein 10–20%, fat 20–35%, carbohydrates 46–65%, including simple sugars up to 10%). There is also a Mediterranean version of the ketogenic diet, which is not very popular in Poland. The basis of the menu should be fresh ingredients such as vegetables, fruits, fish, and meat of known origin. The dominant techniques for preparing meals should be steaming or cooking in water, frying without fat or stewing. In the diet, healthy plant fats such as olive oil, rapeseed oil, or flaxseed oil, consumed cold, should prevail. Fatty sausages should only be a small accent, influencing the taste of dishes. Avoid frying in hot fat! With longer use, also consider supplementing certain nutrients, such as Vitamin D, calcium, magnesium, zinc, selenium, phosphorus, or carnitine. Do not forget to drink at least 2 liters of water per day and engage in daily physical activity. In the table, the main product groups intended for consumption without major restrictions and those that should only be a small dietary addition were presented.

The mechanism of action of the protein-fat diet is intricate and as yet not fully understood. The effects of this dietary regimen are compared to the processes that occur during fasting and diabetes. The body starts to use fats as its primary energy source. Lipolysis occurs, releasing free fatty acids that are then converted into ketone bodies – beta-hydroxymasulants, acetone and acetooctane. These compounds are then transported via the bloodstream to other organs, where they undergo oxidation to form water and carbon dioxide. Through this process, the necessary energy for organ function is provided. In pathological conditions such as diabetes or fasting, there is an overproduction of ketone bodies that the tissues cannot consume. This leads to ketonuria (presence of ketone bodies in the urine) and ketonemia (high ketone levels in the blood), as well as possibly acetone breath.

People attempting to lose weight often seek ways to achieve this as quickly as possible. One option is the fat-protein diet, which can yield remarkable results in a short period of time. Moreover, the presence of ketones in the body can cause early feelings of euphoria that can serve as motivation to continue the diet. Hence, it is no wonder that such a diet has been gaining popularity. However, a certain degree of caution should be exercised towards those who believe that this diet is the ideal solution for their weight loss problems. Although the initial weight loss may be noticeable, over time, undesirable side effects may prevail. There may be undesirable symptoms associated with a lack of carbohydrates in the diet, and a return to a normal diet may lead to a return of the lost kilograms. Furthermore, studies have shown that weight loss when using the fat-protein diet is not only caused by the loss of fat tissue but also by a significant decrease in muscle mass and water. Therefore, it is worth considering whether it is worth exposing one's health to such serious consequences. Nutritionists around the world emphasize that the weight loss process should occur gradually, and a healthy weight loss is 0.5-1 kg per week. Other studies suggest that the weight loss process is not influenced by the reduction of carbohydrate intake but by the increase in protein consumption.

The first beneficial effects of a low-carbohydrate diet were observed in patients with epilepsy in the 1920s. This form of nutrition is currently considered a therapeutic method that does not rely on medication and is carried out under the supervision of neurologists and dietitians. During a low-carbohydrate and high-fat diet, the previously described phenomenon of ketosis occurs. The anti-epileptic effect can be influenced by many processes taking place at different levels of neuronal function, as noted by Dr. Magdalena Dudzińska. These include: lowering blood sugar levels while increasing fatty acid levels, leading to a neuroprotective effect (increasing energy reserves in mitochondria, reducing oxidative stress, releasing GABA, and inhibiting glutamine), as well as the significance of leptin, PUFA, or ATP-sensitive potassium channels for the anti-epileptic effect.

Diabetes is closely linked to blood glucose levels. Consuming simple carbohydrates present in white pastries, fruits, and sweets results in a rapid increase in blood glucose levels, causing the pancreas to release insulin, a hormone that lowers blood glucose levels, immediately. Sudden alterations in glucose levels are highly detrimental to human health as they lead to continuous stimulation of the hormonal system, which can result in poor well-being, such as overstimulation, nervousness, drowsiness, and fatigue. Decreasing carbohydrate consumption can aid in preventing fluctuations in blood glucose levels, which is especially crucial for individuals with insulin resistance or diabetes.

The ketogenic diet also finds its application among individuals engaged in sports. It is utilized, among others, during the weight loss period in endurance sports such as cycling. Positive outcomes are also observed in runners who have adjusted their diet to proteins and fats for a period longer than 20 months. Research indicates that after such a time their body adapts to a low carbohydrate intake and allows for the maintenance of glycogen stores in the liver and muscles, which can translate into improved sports performance. It is not recommended to use this diet in sports that do not require oxygen.

It is crucial to highlight the indispensable role that carbohydrates play in our bodies. They serve as a primary source of vitamins (particularly C, A, E and B), minerals and trace elements (zinc, magnesium) and a wealth of dietary fiber. Both an insufficiency and excess of carbohydrates are detrimental to human health. Consequently, a deficiency in carbohydrates can result in a vitamin deficiency, digestive issues due to low fiber content, ketoacidosis, weakened immunity, and even death. Chronic ketosis can also lead to concentration difficulties, gastrointestinal disorders, mood changes, fatigue and energy loss, worsening training results, fainting, increased triglyceride levels in the blood, increased homocysteine levels in the blood, demineralization and bone fragility, kidney stones, and growth disorders in children. Given the above, the risk associated with a ketogenic diet is colossal and an unfounded reduction in carbohydrate intake in the daily diet (particularly without professional consultation) can significantly deteriorate a person's health.

The manner in which the ketogenic diet is implemented is closely related to the individual it is intended for and the purpose it serves. It should be emphasized that the diet of athletes should be significantly different from that of individuals with neurodegenerative diseases, such as epilepsy. Generally, it is recommended that the ketogenic diet be introduced very carefully after thorough examination. For athletes, it should be a cyclically increased diet: 6–8 weeks of diet followed by a 2–3 day break for the purpose of replenishing carbohydrate stores (80–160 g per day). The diet should be individually tailored to each athlete, taking into consideration factors such as body weight, type of physical activity, health status, and well-being. Self-administration of a protein- and fat-rich diet is not recommended. In individuals with neurodegenerative diseases (including epilepsy), nutritional therapy is introduced in hospital conditions within a period of 5–14 days. It is applied immediately or after a fasting period of 24–48 hours. There are two methods for determining the ratio of carbohydrates to other macronutrients. The first method is the technique of a constant ratio of fats to proteins and carbohydrates (e.g., 4:1). In its first phase, the patient receives only 30% of the recommended daily energy dose. The caloric intake of the diet should increase to 100% of the patient's daily requirement within 3 days. The second method is the daily increase of the ketogenic ratio, from 1:1 to 4:1. The caloric intake of the diet is the same throughout the entire period (100% of the daily requirement) and does not require a prior fasting period. This technique is applied to infants, small children, and individuals with metabolic disorders. It is important to note that during the entire duration of the diet, the acid-base balance, glucose, and ketone body levels in the blood, as well as the electrolyte concentration in the plasma, should be monitored. The next stage of nutritional therapy is the adjustment phase, which lasts approximately 3–6 months (sometimes 2 years). In this phase, a reduction in seizures to a minimum is noticeable. An important stage is the process of withdrawing from the diet, which usually lasts 2–6 months.

In short, the keto diet may bring about a number of unwanted health consequences, and introducing it without proper justification poses a risk to health and even life. It cannot be considered a quick and easy method of weight loss and cannot be considered an alternative to reduction diets that allow for healthy and safe weight loss. It is important to emphasize that it can only be used as a form of dietary treatment in specific medical cases and under the strict supervision of doctors. Positive results of the keto diet require considerable effort on the part of the patient, and those who choose this type of diet should pay particular attention to the quality and type of consumed products and follow the rule that "first, do no harm" applies.

The ketogenic diet can be far from monotonous! Connoisseurs of both sweet and hearty dishes will find something to their liking. Here, we present two examples of straightforward yet extremely palatable dishes.

(2 servings) - energy 785 kcal, - protein 5.59 g, - fat 79.5 g, - carbohydrates 16.9 g, - fiber 4.2 g. Ingredients: - arugula 60 g (2-3 handfuls), - bacon strips 50 g (2.5 slices), - dried tomatoes in oil 30 g (2 small slices), - almond flakes 10 g (1 tablespoon), - olive oil 20 g (2 tablespoons), - mustard 4 g (1/2 teaspoon), - honey 5 g (1/2 teaspoon), - lemon juice 3 g (1 teaspoon), - garlic 3 g (1/2 clove). Grill the bacon strips in a pan until they are crispy. Cut the tomatoes into cubes. Roast the almond flakes in a dry pan. Mix olive oil, pressed garlic, honey, mustard, and lemon juice. Wash the arugula and cut it into smaller pieces. Place the tomatoes, bacon chips, and roasted almonds on top. Pour the grape sauce over everything and mix gently.

(2 servings) - energy of 642 kcal, - protein 29.2 g, - fat 52.7 g, - carbohydrates 18.4 g, - fiber 7.5 g. Ingredients: - eggs 120 g (2 pcs.), - roasted and ground almonds into 60 g of almond flour (4 tbs.), - natural yogurt 40 g (2 tbs.), - rapeseed oil 10 g (1 tbs.), - purified soda 2 g (1/2 tsp.), - maple syrup 3 g (1 tsp.), - vanilla bean seeds 1 g (pinch). Combine eggs with yogurt. Add almond flour, vanilla, purified soda, and oil. Preheat a non-stick pan and add 1,5 tablespoons of batter. Cook crepes on both sides until they turn light brown. Stack crepes and drizzle with maple syrup.