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Ketogenic or Keto Diet and Weight Loss

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30 May

Does Ketogenic or Keto diet help with rapid weight loss?

One of the most popular diets that promise fast weight loss is the Ketogenic Diet or Keto Diet. The ketogenic diet is inextricably linked to the restriction of carbohydrates to a minimum. Ιnstead of carbohydrates this diet is based on the consumption of fats, but is it possible to lose weight by consuming only fats? Let’s say is possible .. Is it suitable for everyone? Does it have side effects?

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What is keto or ketogenic diet?

  • The ketogenic diet was first introduced in 1920, for the treatment of patients with epilepsy.

It is based on :

  • Very low carbohydrates (5-10% of daily intake, almost no fruit, starchy and sugary foods)
  • Very high fat (> 70% of total calories)
  • Moderate protein content
  • Since the body will not have carbohydrates at its disposal which are the most direct source of energy it will be forced to switch to another energy source. This source is in the fat cells, which will break down the fat so that we finally get the energy we need. Ketones are produced through this metabolic process, hence the name of this diet.
  • Also note that our brain feeds itself almost exclusively with glucose. Unlike other cells, it feeds neither on fat nor on protein. However, under certain conditions, it can use ketones for energy. Ketones are the alternative source of brain energy when glucose is not available.
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What are the benefits of a ketogenic diet?

  • Proven benefit in children with epilepsy when they do not respond to medication.
  • Positive signs of symptom reduction in neurological patients (Alzheimer's, Parkinson).
  • Potential benefits for people who want to lose weight fast. Here, note that initially several fluids are lost due to glycogen depletion. However, we achieve a reduction in appetite from the produced anorexic ketones and increased satiety from fatty and protein meals.
  • High consumption of foods rich in fat, which are particularly tasty! Generally it is good to focus on eats that contain "good fatty acids", ie monounsaturated and polyunsaturated. The foods that can be consumed without fear in large quantities in this diet, are avocado, nuts, fatty fish, various spreads of nuts or seeds (almond, peanut butter, tahini) and of course olive oil.
  • After six months we achieve greater weight loss, however, after that, it works the same with a conventional hypocaloric diet as people get tired of following the ketogenic in the long run.
  • It is useful in cases of people with many extra kilos. We always refer to the application for a limited time as it is a rather restrictive and special diet.
  • Foods with simple sugars are avoided, so we achieve improvement of insulin resistance, rapid reduction of glycosylation, regulation of type 2 diabetes, and reduction of anti-diabetic treatment.
  • Some studies have shown an improvement in the lipid profile (reduction of triglycerides, increase of HLD cholesterol) if it is properly structured.

What are the Disadvantages of Keto diet?

  • Appearance of the so-called Keto-flu with symptoms such as weakness, dizziness, headache, fatigue until the person gets used to it. This is due to the excretion of water along with sodium when glycogen is depleted. When the person enters the ketosis process the symptoms disappear.
  • Bad breath smells due to acetone production.
  • Deficiencies in micronutrients and the need for dietary supplements and frequent blood tests, under the supervision of a specialist.
  • Constipation due to low fiber intake.
  • Special attention needed to the type of fat that is consumed. Traps lurk if a person follows the ketogenic diet without supervision as frequent consumption of red meat and cold cuts can worsen his cardiovascular health.
  • Difficult to implement and quite restrictive.

Conclusion

In conclusion, we see that the ketogenic diet can indeed lead to a greater initial weight loss. However, in the long run it seems to give us exactly the same loss as a classic low-calorie diet. Once again, we come to the conclusion that there is no perfect diet. An ideal diet for you is the one that suits your preferences and you will follow it without exhausting you.

Our Nutritionist

Korina Pasxalidou

Hello! My name is Korina Paschalidou, and I am a Clinical Dietitian-Nutritionist. In collaboration with The Mythic Box team, I will suggest healthy eating habits, as well as share with you interesting and scientifically proven nutritional information. My vision is to motivate all of you to switch to a balanced and more natural diet, with pure raw materials and high quality products.

CLINIMED NUTRITION
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