Fundamentals of the ketogenic diet

The ketogenic diet, or keto diet, is a nutritional approach that has gained popularity in recent years due to its potential benefits for weight loss, metabolic health and cognitive performance.

This diet is based on drastically reducing carbohydrate intake and increasing fat, which induces the body into a metabolic state called ketosis. In ketosis, the body switches its main source of energy from carbohydrates to fats, which can have significant effects on the body and mind.

In this introductory session, we will explore the basics of the ketogenic diet, its potential benefits, how to follow the diet effectively, and important considerations to keep in mind.

Introduction to the ketogenic diet

The ketogenic diet originated in the 1920s as a treatment for refractory epilepsy in children. Over the years, it has evolved and has been used for a variety of purposes, from weight loss to improving physical endurance.

The basis of the diet lies in the drastic reduction of carbohydrates, usually limited to about 5-10% of total caloric intake, which forces the body to use fats as a primary energy source.

The role of carbohydrates and fats

When carbohydrate intake is reduced, the body depletes its stored glucose reserves in the liver and muscles, known as glycogen. This leads to the production of molecules called ketones in the liver, which become an alternative source of energy for the brain and other tissues. Ketosis can offer benefits such as improved insulin sensitivity and reduced appetite, which can facilitate weight loss.

The ketogenic diet has been shown to have a number of potential benefits. In addition to weight loss, it has been linked to improved cardiovascular health by reducing triglyceride levels and increasing HDL cholesterol, known as "good" cholesterol. Its impact on neurological disorders, such as epilepsy and Alzheimer's disease, has also been investigated, although more research is needed in these areas.

Implementing the Ketogenic Diet Effectively

To follow the ketogenic diet effectively, it is critical to understand which foods to include and which to avoid. Sources of healthy fats, such as avocados, coconut oil, olive oil, and nuts, should be the basis of caloric intake. Lean and moderate protein is also important, as excess protein may make it difficult to enter ketosis by converting to glucose.

Although the ketogenic diet has potential benefits, it also presents important challenges and considerations. The "keto flu," a temporary set of symptoms that can include fatigue and difficulty concentrating, can occur during the first few days as the body adapts to ketosis. In addition, it is essential to stay hydrated and make sure to get enough electrolytes, as the diet can have a diuretic effect.

The importance of monitoring and individualization

Each person is unique, so it is crucial to tailor the ketogenic diet to individual needs. Monitoring blood or urine ketone levels can help ensure that ketosis is being achieved and maintained. In addition, it is important to work with a healthcare professional before starting the diet, especially if you have pre-existing medical conditions.