Ketogenic or 'Keto' diet: benefits, pitfalls and warnings

The ketogenic diet, or Keto as it has recently become known, is a low-carbohydrate eating plan that helps "burn" fat more effectively.

Dr. Ivonne Umaña, Clinical Nutritionist, explained the good (and not so good) of this lifestyle popularized in recent years.

The good thing about the ketogenic plan:

1. Reduces appetite
2. Promotes weight loss in a very fast way.
3. Can increase energy and improve mood
4. Improves blood glucose levels for people with diabetes
5. Increases satiety due to high fat levels
6. Maintains strict portion control
7. Causes an antioxidant effect in the body, and therefore, an anticarcinogenic effect

The downside of the ketogenic plan:

1. If you love carbs, it is not a plan for you because it is not easy to maintain over time
2. It is an unbalanced diet: if you do not choose the right foods, you can have deficiency of vitamins and minerals
3. It can cause a rebound effect, if not guided by a nutrition professional.
4. It can become a limiting factor in social and family life because it is a personalized and very restrictive plan.
5. May increase total cholesterol
6. It is not recommended for people with osteoporosis, liver or kidney problems, heart disease, or hypercholesterolemia.

One of the most striking features of the Keto diet, is that it drastically decreases the percentages of carbohydrates.

"When we make meal plans, we make calculations according to the weight and size of the people. Generally, the nutritional recommendation is to have between 40 and 55% carbohydrates. These plans have 5% carbohydrates (20 grams). Carbohydrates are practically consumed from vegetables, and from a very limited fruit option", Umaña explained.

Regarding protein consumption, it is considered moderate at 20%, "within normal values compared to regular food plans", added the specialist.

However, fat intake is increased to 75%, "that is the core of the effect of this type of plan", Umaña explained.

Thus, this reduction of carbohydrates puts the body in a metabolic state called ketosis, where fat (both that of the body and that which is eaten) is self-consumed for energy.

"By removing carbohydrates, the body is forced to look for an alternative source of energy, as carbohydrate stores in the body are depleted, and it begins to use ketones," continued Umaña.

Other important details of the plan:

1. There is constant supply of energy, without the need for the sugar spikes and dips that often occur when eating high-carbohydrate meals.
2. This could help to stay alert and with better concentration.
3. You eliminate pasta, rice, bread, pastries, chocolates, sweets, sodas, sugary juices, and beer.
4. You can drink water, a glass of red wine a day, and coffee or tea without adding sweeteners or sugar.

Side effects: Some people who start with this nutritional plan may feel the so-called "ketogenic flu", since the body is going through a process of carbohydrate detoxification.

They may also experience leg cramps, constipation, bad breath, heart palpitations, decreased physical performance, as well as decreased tolerance to alcohol.

Who should not follow a ketogenic diet?

1. Diabetics who inject insulin
2. Pregnant women
3. Patients with arterial hypertension

Therefore, with good professional guidance the person can choose the most appropriate dietary plan for their health.

You can review all this information through the following video: