The ketogenic diet has become an extremely popular dietary trend in recent years, characterized by a combination of very low carbohydrate intake and a high-fat diet. But how does this diet differ from our usual balanced diet? And how does it achieve weight loss?
A balanced diet vs. a ketogenic diet
A general balanced diet:
A balanced diet with carbohydrates accounting for approximately 50% to 60% of total energy intake.
Protein accounts for approximately 10% to 20% , while fat accounts for 20% to 30% .
Ketogenic diet:
Strictly limit carbohydrate intake to only 5% to 10% of total daily energy, equivalent to 20 to 50 grams per day. Eliminate almost all carbohydrate-containing foods, such as rice, pasta, bread, grains, as well as candy, sweets, and most fruits.
The protein ratio is maintained at 10% to 20% , while the fat content increases significantly to 60% to 75% , mainly consisting of high-fat foods such as meat, cheese, and coconut oil.
The principles and benefits of the ketogenic diet
The ketogenic diet aims to induce a "ketotic state" in the body, where glucose levels are extremely low, forcing the body to rely primarily on fat and protein for energy, burning fat to sustain daily activities. Its main benefits include:
Weight management: The ketogenic diet can effectively promote fat metabolism. The high intake of fat will result in a high feeling of satiety, which will significantly reduce appetite and thus achieve weight loss.
Blood sugar control: It helps improve indicators such as glycated hemoglobin ( HbA1c ) and fasting blood glucose, and is especially suitable for patients with type 2 diabetes. It helps stabilize blood sugar and reduce the risk of complications.
Improved brain function: May enhance concentration and cognitive abilities, and may even alleviate certain neurological diseases such as epilepsy and Alzheimer's disease.
Reduce inflammation: The ketogenic state can reduce systemic inflammation, which is beneficial for chronic inflammatory diseases.
Disadvantages and risks of the ketogenic diet
However, the ketogenic diet is not without risks; its disadvantages and side effects include:
Nutritional imbalance: Long-term low-carb diet may lead to insufficient intake of vitamins, minerals and dietary fiber, causing constipation, cramps and even arrhythmia.
Cardiovascular disease risk: A high-fat diet may increase levels of low-density lipoprotein (bad cholesterol), raising the risk of heart disease and stroke.
Intestinal problems: A high-fat diet may lead to digestive issues such as abdominal pain and diarrhea.
Bad breath: Because the body no longer consumes glucose, but directly breaks down fat, producing ketone bodies, keto acids will accumulate in the body, and the mouth may emit a sour smell.
Liver and kidney burden: Excessive fat intake increases the burden on the liver and kidneys, increases the concentration of ketone bodies in the blood, causes increased blood acidity and electrolyte imbalance, which may lead to fatty liver and impaired liver and kidney function.
Social difficulties: A long-term ketogenic diet can affect choices regarding dining out and social activities, potentially impacting quality of life.
While the ketogenic diet can bring some benefits in the short term, it should be implemented with caution in the long term, and regular monitoring of physical condition is necessary to ensure health.
