Ketogenic diet: what it is, benefits and contraindications

It is being talked about more and more often online: the ketogenic diet is praised by many, criticized by others, but what are really its benefits and contraindications? When can it be useful and what foods can be consumed?

The keto diet appears to be the latest trend in terms of well-being and weight loss but, as with any type of diet, it is always good to fully understand how it works, the impact on your body and its integration into your lifestyle, preferably with the support of a nutrition specialist.

In a nutshell, what is the ketogenic diet? It is about a different balance of the so-called macros, the macronutrients we take in daily: drastically decreasing the intake of carbohydrates, considered "gasoline" of the body, and by moderately increasing the consumption of proteins and especially fats,the body is forced to work differently, burning lipids instead of sugar. Simply talking about a low-carb approach, therefore, is a bit reductive.

This process is called ketosis and, as you can easily imagine, if correctly managed it can lead to considerable weight and fat mass loss.

We want to give you some information on the mechanisms underlying ketosis, the foods allowed and those to be eliminated according to this eating plan and the potential pros and cons of adopting it.

The process of ketosis, how it works and when it is useful

Making some historical references to medical literature, we talk about ketogenic diet at a medical level in relation to particular pathologies: a few decades ago correlations were discovered between this diet and the control of pathologies such as epilepsy in childhood.

Another clinical condition that has been treated, over time, through the induction of dietary ketosis is diabetes, as the diabetic patient is usually already dealing with difficult sugar management. Indeed, tests have been carried out on patients suffering from mental disorders, or from serious degenerative conditions such as Parkinson's and Alzheimer's, who in many cases would have benefited from a ketogenic-based diet plan.

It is always good to make a clear distinction between a physiological ketosis, voluntarily induced in a healthy subject and followed by a nutritionist for weight loss or therapeutic purposes, and diabetic ketoacidosis, which is instead a serious pathology that affects people suffering from diabetes, or also ketosis developed by subjects suffering from eating disorders as a reaction to excessively restrictive regimes.

Scientifically speaking, this process occurs when the body does not have enough carbohydrates to use as fuel and, therefore, begins to draw energy from fats. Nerve cells, however, do not have this ability: this is why ketosis occurs, i.e. the formation of ketone bodies, particular molecules that can also be used by the nerve cells of the brain.

The three phases of the keto diet

We usually talk about a 3-step approach:

• in the first phase, of "activation", which lasts approximately 48-72 hours, the reduction of carbohydrates causes the subject to enter ketosis;
• thesecond phase, of "attack" which to have slimming effects should last a minimum of 14 days, is linked to the consumption of fat mass, because the body, deprived of its natural fuel, i.e. sugar, begins to attack the reserves lipids;
• the third phase is the one defined as “mild”, i.e. a slow transition towards a more traditional and balanced eating style, but always with a careful eye on glycemic indices and not to exceed carbohydrates, for effective maintenance.

Keto diet, foods: what to eat?

But what can we put on the table if we are trying the keto diet? As mentioned above, very few carbohydrates with a low glycemic index, moderate amounts of proteins and a substantial dose of fats, the good ones obviously.

You will be amazed at how many hidden sugars there are even in the most unthinkable foods and often associated with other macronutrients. An example? Legumes, traditionally considered a large source of vegetable proteins, are also rich in carbohydrates, which is why they should not be consumed often.

• Among vegetables, no to potatoes and other tubers, no to fruit and vegetables except for some low-sugar exceptions, such as courgettes, broccoli, cucumbers, blueberries and raspberries.
• For the protein component, yes to white meats, eggs, fish – better if caught and not farmed – Greek yogurt and natural skyr without added sugars, cheeses, mushrooms and shellfish.
• Among the best fats there are avocado, coconut oil coconut which you can find on our site, dried fruit and seeds, olive oil and clarified butter.

Not even the shadow of sweets or sweeteners, even honey is prohibited, at most natural stevia is allowed.

There are many recipes now dedicated to those struggling with keto, some so tasty that they don't make you miss traditional dishes, but it is certainly a great challenge to continue this eating style for a very long time without running into temptations and mistakes. The brain, in fact, tends to want what is missing, physiologically leading to a desire for sugar.

The pros of the ketogenic diet

Among the pros recognized by most, even by some celebrities who have declared having adopted this dietary scheme, there is the possibility of losing not only weight but also localized fat, burning accumulations and excesses.

In addition to this factor - aesthetic for many but also health for all those who suffer from pathologies related to being overweight - there is also a chemical component. Ketosis, in fact, would favor stabilization of mood, no longer "influenced" by glycemic fluctuations. In fact, those who manage to overcome the first phase often say they feel full of energy, motivated and cheerful.

The hormones that help stabilize mood also serve to promote a anorexic effect, that is, a natural limitation of appetite, which obviously helps if the goal is weight loss.

The cons of the ketogenic diet

Among the major cons, the main one is almost trivial: glucose is essential for the survival of any healthy organism. Cutting out carbohydrates completely for a long period of time, therefore, can lead to serious psychological and physical consequences.

The second con is also a very strong consideration: ketosis is, in itself, a toxic consideration for the human body, an anomaly. The molecules called ketones, as waste, are eliminated through the kidneys and liver, therefore forced to carry out onerous disposal work.

For this reason, the risk of dehydration also increases, in addition to that of not satisfying the needs in terms of micronutrients, in particular calcium and vitamins, and fibre.

These negative effects are enhanced by the fact that those seeking rapid weight loss through the ketogenic diet usually also combine it with sports activity. Movement makes the body need even more glucose, exacerbating the mechanisms and critical issues we have described.

We therefore suggest, as with any other decision regarding your health, always contact a professional before significantly modifying your eating behavior, especially in the presence of particular conditions and previous pathologies.