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There is one type of diet that puts our body into such a state in which up to 10 times the amount of calories are burned compared to a conventional regular diet.
This extremely rapid burning and production of energy in the organism even occurs when a person does not perform any extra physical effort or exercise.
What is the keto diet
This type of diet is called the keto diet or ketogenic diet.
Researchers studied people who had type 2 diabetes, or those who were more prone to developing this disease.
They found that those patients who followed a diet based on limited carbohydrate intake achieved the best improvements in their health compared to patients on a regular diet.
It did not matter at all whether they exercised or not.
This type of diet is considered somewhat controversial. Reduced carbohydrate intake is compensated by an increased intake of fats and proteins.
The two best-known subtypes of the keto diet are:
- Paleo diet
- Atkins diet
- Fans of these diets say that they cause the body to enter so-called ketosis — a state in which the body, instead of carbohydrates (which it does not have available), produces energy from fats.
What happens to the body on the keto diet?
People on this diet achieve much better results in reducing body weight, reducing body fat percentage and optimizing the BMI index.
In addition, their blood sugar level normalizes, which is especially helpful for diabetics.
Moreover, their basal metabolism — the rate at which your body burns calories when at complete rest — was more than 10 times higher than when consuming a regular diet.
The dramatic results achieved by one originally obese British mother with the keto diet (in the opening picture) can be seen in a video published in an article on the English site dailymail.co.uk.
How does the keto diet work and what is consumed on it?
The ketogenic diet is based on a radical reduction of sugars and carbohydrates, which under normal circumstances are the main source of energy production.
Reducing carbohydrates causes the liver to start producing ketones from fats, representing an alternative energy source.
On the keto diet red meat, poultry, fish and eggs are allowed. Any vegetables that do not contain starch and green leafy vegetables may also be consumed. Milk and dairy products and sweeteners are also allowed.
On the other hand, sugar, baked goods, pasta and basically all foods containing carbohydrates and starches are forbidden, including rice and potatoes. Only a small amount of fresh fruit is allowed.
Carbohydrates are excluded because they cause a rise in glucose and insulin in the blood. As we have already stated, glucose is the simplest source of energy for the body. If it is present in the blood, the body will use it first and store fats in adipose tissue.
Subsequently the pancreas produces insulin, which processes glucose.
By reducing carbohydrates and sugars, the body switches into a state of ketosis. It is a natural evolutionary process aimed at the survival of the body in unfavorable conditions when food is available only in limited amounts.
The body then begins to produce altered ketones from fats in the liver. The goal is to keep the body in this state as long as possible so that it gets rid of excess fat.
Essentially it is a fast, but not a caloric fast — a carbohydrate fast.
What studies found about the keto diet
Researchers from Bethel University in Minnesota studied 30 men and women aged 18 to 65. All of them had previously been diagnosed with metabolic syndrome, prediabetes, or type 2 diabetes.
Metabolic syndrome is a medical term for a set of conditions that occur together in a patient — elevated blood pressure, high blood sugar, excess body fat around the abdomen and waist, and abnormal cholesterol levels.
This condition significantly increases the risk of heart attack, stroke and diabetes.
All study participants had a BMI of 25 or more and a body fat percentage greater than 30%. The scientists then randomly divided them into 3 groups.
The first group consumed a diet containing less than 30 grams of carbohydrates per day for 10 weeks and did not exercise.
The second group ate their usual diet.
The third group ate a regular diet and exercised 3 to 5 days a week for 30 minutes per session.
After 10 weeks the results showed that exercise was indeed beneficial, but the results of the third group by far did not reach the level of the first group, which was on the keto diet.
The authors of the study wrote:
“All parameters in the group of patients consuming the keto diet far exceeded the parameters of the group with normal diet, which also exercised.”
The conclusions of the mentioned study were subsequently published in the journal Diabetes and Metabolic Syndrome.
1. Benefits of the keto diet
Ketones have a protective effect on nerve cells (neurons), because they can suppress amyloid. It is a kind of coating that can form on the brain.
This type of diet helps and can even treat diseases such as epilepsy, Alzheimer’s or Parkinson’s disease.
In addition, as already mentioned in earlier parts of this article, it helps with weight loss, regulates blood sugar and insulin secretion and also restores cell sensitivity to insulin.
Some sources state that the keto diet can even reverse and cure cancer by starving cancer cells for which sugar is the primary energy source.
Cancer cells, unlike healthy ones, are not able to switch into ketosis.
2. Disadvantages of the keto diet
Our body needs not only calories, fats and proteins, but also vitamins and minerals. And it obtains those from fruit, vegetables, grains or legumes.
a) Lack of vitamins, minerals and fiber
On the keto diet you can get these nutrients from vegetables, but in limited amounts. Long-term exclusion of apples, citrus fruits, berries or other types of fruit seems absurd.
Fruit, grains and legumes contain extremely important minerals, vitamins, antioxidants and prebiotic fiber that our body necessarily needs for optimal health.
b) Premature aging
Another problem is that the keto diet does not mean calorie restriction, only a replacement of calories from sugars with calories from fats and proteins. Yet calorie restriction (not a severe caloric deficit) is precisely the greatest prerequisite for longevity.
When we regularly consume excessive amounts of calories, we literally oxidize our body and accelerate its aging.
A frequently touted advantage by people on the keto diet is that they managed to lose weight without calorie restriction and without exercise. Which, let’s be honest, is not something we should celebrate.
Another limitation of the keto diet is that it does not take into account the structure of fats and proteins that the body needs. One thing is losing weight and controlling insulin, another thing is premature aging.
Preserving cells and DNA telomeres requires a moderate diet containing predominantly polyunsaturated and monounsaturated fats.
Current research shows that a diet too rich in fats, especially saturated fats, shortens DNA polymers, impairs immunity and accelerates aging.
c) Starvation of cells
Our cells are built from 4 basic substances — fats, sugars, proteins and nucleic acids.
If we do not supply the body with all the necessary components in an adequate balance, we literally starve our cells.
d) Overloading the liver, kidneys and gallbladder
The problem is also a high protein intake. It excessively burdens our kidneys, liver and gallbladder.
There is a risk not only of their overload, but also of the formation of kidney and gallstones. An electrolyte imbalance, pancreatitis, fatty liver and other issues can also occur.
b) Risk of osteoporosis
With this type of diet the risk of osteoporosis also increases, because excessive protein leaches calcium and other minerals such as magnesium or silicon from the body.
A deficiency of these minerals can then over time lead to demineralized bones and osteoporosis.
Conclusion
So what to do? Can we use the benefits of the keto diet without risking the emergence of health problems?
Yes, it is possible!
You can practice the keto diet for a limited time to lose weight, get your blood sugar under control or treat neurodegenerative disease.
However, over time you should return to a normal balanced diet containing all the necessary nutrients your body needs and cannot do without in the long term.
Do not overeat; consume around 1200 to 1800 calories daily for women or 1600 to 2200 calories for men. Avoid processed foods and do not drink more than 4 standard alcoholic drinks per week.
Eat smaller portions of food every 4 hours that include protein, healthy fats and carbohydrates. Have 12 to 16 hours between dinner and breakfast with no food.
Be active, move. Exercise at least 2 to 6 hours per week in 20 to 30 minute intervals.
And that is all. Truly simple, isn’t it?
