Ketogenic Diet: From ketosis to mistakes

Contents:

What is the ketogenic diet?

What is ketosis and how do you achieve it?

Protocols & macronutrients

Scientifically proven benefits

Potential risks and side effects

Common mistakes in implementation

Who is it not suitable for

Conclusion & scientific guidelines

What is the ketogenic diet?

The ketogenic or very low carbohydrate high fat diet was originally designed to treat drug-resistant epilepsy, especially in young children or in morbidly obese people. Today it is also used for weight loss, metabolic support and "longevity".

What is ketosis and how do you achieve it?

The term ketosis refers to a process that occurs in the liver in which the byproducts of the breakdown of fatty acids as a means of producing energy are called ketone bodies, or ketones for short. The fat involved in the production of ketone bodies can come directly from the food consumed or from existing body fat (otherwise known as body fat). Ketones are produced in the body and used directly to provide energy.

A blood sample can indicate ketone levels. Having ketones in the blood is perhaps the most definitive sign that someone is in ketosis. Doctors can also use urine tests to check ketone levels, but these are less reliable than blood samples.

When a person is in nutritional ketosis, they will have blood ketone levels of 0.5-3 millimoles per liter.

Protocols & Macronutrients

Classical Ketosis: 70–75% fat, 20–25% protein, 5–10% carbohydrates.

Variants: such as Cyclical, Targeted, MCT, and Modified Atkins.

Scientifically Proven Benefits

Weight & Fat Loss: Up to 10kg loss in 4 weeks.

Metabolic & Cardiometabolic Health: Reduced LDL/TG, blood pressure, HbA1c.

Neuroprotection & Epilepsy: Classic application in refractory epilepsy.

Autophagy & Cellular Renewal: Increased autophagic function and neuroprotection.

Possible risks and side effects

Keto flu: fatigue, headache, dizziness at the beginning.

Thirst, muscle cramps and spasms.

Changes in the gastrointestinal system and poor sleep quality.

Bad breath.

Chronic side effects: Nephrolithiasis, liver problems and vitamin deficiency.

Increased LDL.

Accumulation of senescent cells in long-term use.

Frequent errors in application

Insufficient glycemia & electrolytes.

Very high percentages of saturated fats.

Absolute prohibition of fiber.

Failure of gradual transition.

Return to "sinful" habits.

Who is not suitable for?

Unsupervised children (except in epilepsy clinics).

People with a history of eating disorders.

Type 1 diabetes, kidney/liver problems, pregnancy, and aging.

Conclusions & Helpful Tips

The ketogenic diet is not a tool for metabolic improvement, weight loss, or neuroprotection. People in ketosis may experience a variety of side effects and symptoms, such as headaches, stomach upset, and changes in sleep and energy levels. For a more accurate way to determine ketosis, people can test their blood, breath, or urine for ketone levels. The ketogenic diet has been recognized as a powerful treatment for childhood drug-resistant epilepsy, as well as for patients who need to lose a large amount of body weight in a short period of time, regardless of its composition, in order to undergo specific tests or surgery.