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Low-carbohydrate dietary regimen limiting their consumption – Trend or actual effects?
Table of Contents
1. How does a ketogenic diet function?
A ketogenic diet is a very well-known and popular dietary approach that allows for a rapid reduction of fat tissue in the body while maintaining a feeling of satiety. The primary goal is to change the proportion of macronutrients consumed. According to IŻŻ recommendations, the diet of an adult should consist of about 10-15% protein, about 30% fat, and 55-60% carbohydrates. However, this breakdown is very simplified, and other factors such as age, physical activity, and health status should also be taken into account when planning meals. In a ketogenic diet, fats are the main source of energy. Depending on the type of diet, carbohydrate intake can be so restricted that proteins and carbohydrates together provide only 10-20% of daily energy, which means that around 80-90% of daily energy intake comes from fats. A high intake of fats can lead to changes in metabolism and the formation of acetone, acetoacetate, and β-hydroxybutyrate, also known as ketone bodies. A high level of ketone bodies in the blood is called ketosis, while in the urine, it is called ketonuria.2. For whom could the ketogenic diet be suitable?
The ketogenic diet has become popular among athletes and individuals who wish to achieve their dream physique. It helps to reduce body fat in a relatively short period of time. The restriction of carbohydrates in the diet is also used in the treatment of neurological disorders. Scientific research (R. Dhamija, S. Eckert, E. Wirrell 2014) confirms that the ketogenic diet can be highly effective in patients with drug-resistant epilepsy. This treatment can be used in children with epilepsy, in cases of other metabolic disorders (e.g., glucose transporter deficiency), autism, chronic pain, and even cancer. The ketogenic diet is often chosen by people with diabetes, as it helps lower blood sugar levels. However, it's important to note that a similar effect can be achieved by consuming carbohydrates from whole grains. It's crucial to emphasize that regulating blood sugar levels through strict restriction of carbohydrate intake is not a recommended treatment method for diabetes. Pregnant women should exercise caution, as there are no scientific studies confirming the safety of this diet. Animal studies suggest that a high-fat diet may lead to inflammatory processes in the placenta, the transfer of cytokines to the fetus, and ultimately, damage to the nervous system and poorer psychomotor development.3. Benefits stemming from following a ketogenic diet
The ketogenic diet is increasingly being used to treat a growing number of diseases. There is evidence of its effectiveness in treating motor disorders, mental illness, and maintaining general health. It is believed that its positive effect is due to the therapeutic importance of ketone bodies as the main source of energy for the brain during glucose deficiency. For years, a low-carbohydrate dietary model has been used in the treatment of epilepsy, particularly drug-resistant epilepsy, and other neurodegenerative diseases. It is believed that treatment results may be visible after about 2 weeks of ketosis (increased ketone bodies). The ketogenic diet, due to the high amount of fats, can reduce the feeling of hunger, which can help people who want to lose weight by controlling the amount of food consumed. This means that weight loss may be due to both the use of ketone bodies and the overall reduction in calorie intake. In addition, the ketogenic diet can lower blood sugar levels. Recent research shows that the ketogenic diet with a high amount of medium-chain fatty acids (MCT) can be a complement to oncological treatment and lead to inhibition of the growth of malignant tumors, including those of the nervous system. A great advantage of the ketogenic diet is that it provides mainly unprocessed products, which can help prevent civilization diseases such as obesity and diabetes.4. Is a ketogenic diet potentially dangerous?
Uncontrolled and irresponsible application of the ketogenic diet may lead to adverse health effects. Temporary exclusion of carbohydrates from the diet might result in common ailments such as headaches, fatigue, nausea, and lack of concentration. In extreme cases, it may also cause loss of consciousness. Long-term use of the ketogenic diet can result in severe deficiencies in vitamins and minerals. Cereal, vegetable, and fruit products are a source of essential nutrients that provide vitamins B, C, and K, as well as magnesium, potassium, and iron. Moreover, these products supply dietary fiber, which contributes to the regular functioning of the digestive system, prevents constipation, and diminishes the risk of gastrointestinal cancer. The application of a low-carbohydrate diet can lead to serious health implications.5. What food items should be consumed during a ketogenic diet?
The ketogenic diet is based on a high fat intake, which means that the diet should exclude foods high in carbohydrates, such as baked goods, pasta, casseroles, rice, or starchy vegetables like potatoes. In addition, almost all fruits and sweets are eliminated. The main source of carbohydrates is vegetables such as lettuce, rocket, cauliflower, or tomatoes. The ketogenic diet consists of fats - all oils, olive oil, butter, and fat are allowed. Protein is provided by meat and fish. However, it is important to note that excessive consumption of animal fats can lead to increased cholesterol levels and an increased risk of cardiovascular diseases.6. Oven-baked avocados with egg and parmesan
Calories: 374, protein: 17 g, fat: 32 g, carbohydrates: 11.41 g - 1 avocado fruit (140 g), - 2 pieces of eggs (100 g), - 1/2 teaspoon of freshly grated parmesan (2 g), - 1 handful of fresh spinach leaves (15 g), - spices: salt, pepper. Preparation method: 1. Divide the avocado into two halves and remove the pit. 2. Place the eggs in the empty space after the pit. 3. Bake in a preheated oven at 180°C for about 15 minutes. 4. Season with salt and pepper, sprinkle freshly grated parmesan on top. 5. Serve with cleaned fresh spinach leaves.7. Trout in black sesame for zucchini spaghetti
Calories: 540, protein: 33.1 g, fats: 42.8 g, carbohydrates: 8 g 1 slice of trout (150 g), 1⁄3 of zucchini (100 g), 1 teaspoon of olive oil (10 g), 1⁄2 teaspoon of garlic (2 g), 1⁄4 teaspoon of soy sauce (10 g), 1 teaspoon of olive oil (5 g), 1⁄4 teaspoon of lemon juice (4 g), 1⁄2 teaspoon of black sesame (4 g), 1/4 teaspoon of honey (4 g), Spices: pepper, sweet pepper, chili.
