Author: Prof.dr.sc. Darija Vranešić Bender, Clinical Nutritionist / Vitaminoteka
For many years, the ketogenic diet, or colloquially “keto diet”, has been among the most popular diets on the Internet and enjoys great popularity among representatives of all generations. Whether the goal is weight loss or better control of various health issues, the keto diet is often recommended as an option.
What is the Ketogenic Diet and how is it Properly Implemented?
Ketogenic nutritional therapy is not standardized, but is adapted to each patient or each healthy person. The first important step before introducing a ketogenic diet is determining a person’s energy needs based on their body mass.
- Since fats are the primary source of energy in a ketogenic diet, protein and carbohydrate intake is determined by fat intake. So, in a standard ketogenic diet, the amount of fat in grams in relation to the sum of grams of protein and carbohydrates must be 3:1.
- In addition to the standard ketogenic diet, in which the ratios of fat to protein and carbohydrates are 3:1, there is also a more restrictive ketogenic diet in which this ratio shifts towards 4:1 in favor of fat.
In addition to the ketogenic diet, two versions of the Atkins diet are used to achieve ketosis . Unlike the ketogenic diet, both versions of the Atkins diet do not strictly measure the amount of food but use kitchen utensils for measurement, making it easier to follow. However, the more restrictive ketogenic diet achieves ketosis faster.
The Start of the “Keto Diet”
In the first days of following a diet rich in fats, problems with constipation, bloating, and nausea may occur, which are usually temporary. Individuals following any of the mentioned regimens should measure ketones in urine every two to three days using special strips. Additionally, attention should be paid to measuring blood fats every three months of following the ketogenic diet to timely address the risk of developing cardiovascular diseases.
Increased values of total fats, total cholesterol, or LDL cholesterol can be a risk factor for the development of heart and vascular diseases, so it is important to continuously monitor them.
Moderation in Approach is Key to Long-Term Sustainability and Success
Significantly reducing carbohydrate intake to amounts of 20-50 grams per day implies the introduction of a ketogenic diet. This type of therapeutic diet can be useful in certain clinical situations, such as epilepsy that does not respond to drug therapy, but in most situations related to obesity, poor glucose regulation or insulin resistance, the long-term introduction of such restrictive diets is usually not justified.
It is especially not recommended to experiment independently with no-carbohydrate diets. Namely, by restricting carbohydrate intake, the proportion of fats in the diet significantly increases, and the amount of protein can also be excessive. In the short term, such an approach can yield results, but in the long term, it is usually unsustainable and unbalanced.
However, for most people practicing the so-called Western diet, reducing the amount of carbohydrates in the diet can be a useful strategy. It is important to learn to distinguish between types of carbohydrates because quality is even more important than quantity in this case – you can learn more here . If we reduce the energy intake from carbohydrates from 60% to 40%, we will achieve a lot.
It is even more important to completely eliminate added sugars, sweets and white flour products and embrace whole grain foods with plenty of fiber and a low glycemic index. Such a dietary model is sustainable in the long term and is usually optimal for the function of all organ systems in the body.
Nutritional Support for Successful Implementation of a Diet with Reduced Carbohydrate Content
A modified keto diet yields the best results when conducted with the support and supervision of an experienced nutritionist. Celeste brings together a multidisciplinary team of experts who can help you select and implement treatments while adapting meal plans to your needs, habits, and preferences. Nutritionist support is part of the packages we have prepared for you. Book your appointment with a nutritionist here.