Ketogenic diet: what it is, benefits and contraindications

It is talked about more and more often online: the ketogenic diet is praised by many, criticized by others, but what are its real benefits and contraindications? When can it be useful and what foods can be consumed?

The keto diet seems to be the latest trend in terms of wellness and weight loss but, as with any type of diet, it is always good to fully understand its functioning, the impact on your body and its integration within your style. of life, preferably with the support of a nutrition specialist.

In a nutshell, what is the ketogenic diet? It is a different balance of the so-called macros, the macronutrients that we take daily: drastically reducing the intake of carbohydrates, considered the body’s “gasoline”, and moderately increasing the consumption of proteins and especially fats, forces the body to work differently, precisely by burning lipids instead of sugar. Simply speaking of a low-carb approach, therefore, is a bit of an understatement.

This process is called ketosis and, as you can imagine, if properly managed it can lead to a considerable loss of weight and fat mass.

We want to give you some information on the mechanisms underlying ketosis, on the foods allowed and those to be eliminated according to this food plan and on the potential pros and cons of adopting it.

The process of ketosis, how it works and when it is useful
Taking some historical notes from the medical literature, we talk about the ketogenic diet at a medical level in relation to particular diseases: a few decades ago, correlations were discovered between this diet and the control of diseases such as epilepsy in childhood.

Another clinical condition that has been treated over time through the induction of food ketosis is diabetes, as the diabetic patient is usually already struggling with difficult sugar management. Indeed, tests have been carried out on patients suffering from mental disorders, or from serious degenerative conditions such as Parkinson’s and Alzheimer’s, who would in many cases have benefited from a ketogenic-based food plan.

It is always good to make a clear distinction between a physiological ketosis, voluntarily induced in a healthy subject and followed by a nutritionist for weight loss or therapeutic purposes, and diabetic ketoacidosis, which is instead a serious disease that affects people with diabetes. , or even the ketosis developed by subjects suffering from eating disorders as a reaction to too restrictive regimens.

Scientifically speaking, this process occurs when the body does not have enough carbohydrates to use as fuel and, therefore, begins to draw energy from fat. Nerve cells, however, do not have this ability: this is why ketosis is triggered, that is, the formation of ketone bodies, particular molecules that can also be used by the nerve cells of the brain.

The three phases of the keto diet
As a rule, this is referred to as a 3-step approach:

in the first phase, of “activation”, which lasts about 48-72 hours, the reduction of carbohydrates causes the subject to enter ketosis;
the second phase, of “attack” which to have slimming effects should last a minimum of 14 days, is that linked to the consumption of fat mass, because the body, deprived of its natural fuel, that is sugar, begins to attack the reserves lipid;
the third phase is the one defined as “mitigated”, that is a slow transition towards a more traditional and balanced diet, but always with an eye to the glycemic indexes and not to exceed with carbohydrates, for effective maintenance.
Keto diet, foods: what to eat?
But what can we put on the table if we’re trying the keto diet? As mentioned above, very few low glycemic index carbohydrates, moderate amounts of protein and a consistent dose of fat, the good ones of course.

You will be amazed at how many hidden sugars there are even in the most unthinkable foods and often associated with other macronutrients. An example? Legumes, traditionally considered a large source of vegetable protein, are also high in carbohydrates, which is why they should not be consumed often.

Among vegetables, no to potatoes and other tubers, no to fruit and vegetables with some low-sugar exceptions, such as zucchini, broccoli, cucumbers, blueberries and raspberries.
For the protein component, yes to white meats, eggs, fish – preferably caught and not farmed – Greek yogurt and natural skyr without added sugar, cheeses, mushrooms and shellfish.
Among the best fats are avocado, coconut oil that you can find on our website, nuts and seeds, olive oil and clarified butter.
Not even the shadow of sweets or sweeteners, even honey is prohibited, at most natural stevia is allowed.