A keto diet, or ketogenic diet, refers to an eating plan high in fats, adequate in protein, and low in carbohydrates. Its goal is to obtain more calories from proteins and fats than from carbs.
What Does the Keto Diet Involve?
In the absence of sufficient carbohydrates for fuel (glucose), the body depletes its glycogen stores and transitions to burning fat in the liver as its primary source of energy.
This mechanism occurs because when the body stops receiving enough carbohydrates—its usual energy source—it is forced to find an alternative. To do so, it begins utilizing fats and converting them into ketones.
Ketones are molecules that can power both the brain and the body, causing stored fat to be burned for energy, which subsequently promotes weight loss.
However, before choosing to follow this type of diet, it is essential to consult with a qualified health and nutrition specialist, such as a registered dietitian or nutritionist. An improperly managed keto diet can trigger side effects such as fatigue, nausea, mood swings, nutrient deficiencies, as well as kidney and liver issues.
Keto Foods
Selecting allowed foods on a keto diet requires options high in healthy fats and very low in carbohydrates, such as chicken, beef, pork, and lamb.
Fatty fish like salmon, trout, or sardines—which are rich in omega-3 fatty acids—are also highly recommended.
Since healthy fats are fundamental, olive oil, coconut oil, and avocado oil are good choices, as are nuts and seeds.
Regarding vegetables, the focus is on those that grow above ground, such as spinach, broccoli, bell peppers, or cauliflower.
Benefits of Keto Eating
Following a well-structured keto meal plan brings various benefits to the body. Some examples include:
- Supports weight loss: It requires more energy for the body to convert fat into fuel than it does to convert carbohydrates. Because of this, a ketogenic diet can help accelerate weight loss. Additionally, since the diet is high in protein, it helps keep you full compared to other diets.
- Reduces acne: Acne has several underlying causes, one of which can be linked to diet and blood sugar levels. Eating a diet high in processed and refined carbohydrates can disrupt gut bacteria and lead to dramatic blood sugar fluctuations, both of which can impact skin health.
- May help reduce cancer risk: Extensive research has been conducted on how the keto diet may help prevent or even complement treatments for certain types of cancer. One study found that this diet may serve as a suitable complementary treatment alongside chemotherapy and radiation in cancer patients, as it induces more oxidative stress in cancer cells than in healthy cells.
- Improves heart health: When followed in a healthy manner (incorporating options like avocados as a healthy fat rather than fried foods), there is evidence that the diet can improve heart health by managing cholesterol levels. One study showed that levels of HDL ("good") cholesterol increased significantly in individuals following the keto diet, while LDL ("bad") cholesterol decreased significantly.
- Potentially reduces seizures: The specific combination of fat, protein, and carbohydrates is thought to alter how the body utilizes energy, resulting in ketosis—a state marked by elevated levels of ketone bodies in the blood. Ketosis can lead to a reduction in seizures for individuals with epilepsy. While specialists are still studying its overall efficacy, it appears to be particularly effective in children experiencing focal seizures.
Regardless of whether you are considering a ketogenic diet or any other nutritional regimen, consulting a dietitian or nutritionist is always recommended. They can guide you toward what best aligns with your goals and overall health while helping you prevent complications related to poor nutrition.
At the Nutrition and Obesity Center of Centro Médico ABC, we provide specialized care. Contact us today!
Fuentes:
Scielo, Kids Health, Cigna
