Tag: ketogenic diet

Ketogenic Diet for Diabetes: Cure or Danger?

Studies have shown that diabetics who follow a ketogenic diet over a longer period of time can lower their long-term blood sugar levels (HbA1c) and reduce their diabetes medication.

The ketogenic diet and low-carb diet are two popular classic diets that have been touted as a miracle diets. The low-carb diet advertises avoiding spikes in blood sugar and insulin, while the low-fat diet wants to reduce the intake of saturated fatty acids in order to avoid inflammatory processes and increased cholesterol. If you have diabetes or a pre-diabetes stage, then it could be advantageous to avoid carbohydrates. The ketogenic diet (carb content max. 20-50g/day) affects diabetes and interacts with other aspects of health.

What does ketogenic or ketosis mean?

We prevent the body from utilizing carbohydrates, which are typically our main source of energy, by following the ketogenic diet (in the form of glucose). As a result, the body switches from carbohydrate metabolism (glycolysis) to fat metabolism after a few days (when the carbohydrate stores are depleted) (lipolysis). And the liver begins converting fats into ketones. 

The blood and mitochondria, or the power plants inside our cells, are then both exposed to ketones. Here, they now replace the lost sugar as a source of energy (glucose). Here, we’re referring to the metabolic state of ketosis. Our body can use ketone bodies as an energy source. Ketone bodies, in particular, can be used by the brain to produce energy. When we fast, the same holds true. A diet that mimics fasting is another way to describe the ketogenic diet.


Biochemical Effects of Ketosis:

  • Mitochondria are the cell organelles in which energy production takes place. If the energy is not obtained from glucose here, but instead from fat, then fewer free radicals are produced as part of this combustion process . This also reduces overall oxidative stress and inflammation in the body.
  • The metabolic switch to fasting causes a special enzyme (AMPK) to be activated. As a consequence, this stimulates autophagy ( cell purification ), cell protection and stimulates mitochondrial and energy production
  • The performance of the immune cells improves (so-called T-cell immunity)
  • The cellular dependence on glucose decreases
  • The ketone body butyrate has an anti-inflammatory effect
  • Fat burning is increased

What is the difference between a ketogenic, low-carb and Mediterranean diet?

The low-carb diet is an umbrella term for a variety of diets, such as the Mediterranean diet, which has been proven to reduce the risk of stroke or heart attack. The ketogenic diet is an extreme variant of the low-carb diet, with the goal of switching the metabolism to fat burning. Good results have been achieved and proven for the ketogenic diet with regard to weight loss.

  • Successful and sustainable weight loss
  • Stable blood sugar regulation and reduction of insulin requirements in diabetics
  • Successful treatment of epilepsy
  • Improved endurance performance in athletes
  • Presumed beneficial effects on various neurodegenerative diseases
  • Presumably alleviating the symptoms of PCOS (polycystic ovary syndrome)
  • Initial pilot studies show improved cognitive function in Alzheimer’s patients

In addition, the ketogenic diet is a diet that has been described for cancer patients in specialist literature for over 100 years. Because cancer cells absolutely need sugar to grow. Cancer cells, on the other hand, cannot do much with fats and ketones.

Can a ketogenic diet have a positive effect on diabetes?

Type II diabetics can benefit from a ketogenic or very-low-carb diet, leading to weight loss and reduced blood fat and sugar levels. People with insulin resistance respond better to a low-carb diet than those without.

How can these positive effects be explained?

The sensitivity of the cell to glucose, or more specifically, to insulin, is compromised in diabetics. Because insulin is required for glucose to enter the cell and function as an energy source. Therefore, diabetics gradually require increasing amounts of insulin. 

The need for insulin will, however, diminish once more if the cell no longer requires any glucose at all because it is able to produce energy from ketones instead. Additionally, since insulin also inhibits the body’s ability to break down fat stores, weight loss is the natural result of a ketogenic diet with reduced insulin release.

Benefits of a ketogenic diet for diabetics:

  • Fat from the body cells is broken down and used to generate energy -> weight reduction
  • Due to the very low intake of carbohydrates, blood sugar remains stable and less insulin is required
  • Less cravings and a high feeling of satiety thanks to the high fat and protein content

Are there also disadvantages or dangers of a ketogenic diet in diabetes?

The ketogenic diet is a radical change in diet that can cause symptoms such as tiredness, weakness, headaches, cravings or digestive problems. It is important for diabetics to keep a close eye on their blood sugar levels, as it can lead to lower blood sugar and insulin levels. If a high proportion of animal products is consumed, 

it can lead to overacidification of the organism and the formation of kidney stones. Additionally, there is a risk that the cholesterol level and inflammation parameters will increase in the long term. To avoid these negative effects, it is important to consider one’s own physical weaknesses and take into account when choosing food.

Conclusion

The scientific community is still divided on the long-term health effects of a ketogenic diet. In the case of diabetes, it is important to create an individual therapy plan and closely monitor laboratory values. Personal nutritional preferences and habits should also be taken into account in nutritional therapy. Carbohydrates and fats are not inherently good or bad, but which we choose is the most important factor. Vegetables, whole grain products, white flour and sweets contain plenty of carbohydrates, but the most important thing is which we choose.

Keto flu is not contagious, but it can make life miserable. How to deal with it?

Keto flu occurs in some individuals who begin the ketogenic diet. Unquestionably, it is related to a sudden reduction in the amount of carbohydrates in the diet and the body’s entry into ketosis. This is a challenging time when he or she must transition from obtaining energy from carbohydrates to fat. The duration of the keto flu varies, but is typically around seven days.

see also : What is a ketogenic diet? How to do it? When it is better to avoid?

what is keto flue?
Photo by Mateusz Feliksik on Pexels.com

Are you planning to follow a ketogenic diet and concerned about developing keto flu? You need not be overly concerned because it does not affect everyone. In addition, you can reduce the likelihood of its occurrence by acting in a manner that facilitates the body’s adaptation to the new diet. Those who previously consumed a great deal of carbohydrates and sugars and then abruptly adopted the ketogenic diet have the highest risk of developing this condition.

What is the keto flu?

The keto flu is a group of symptoms that can happen 2–7 days after starting the ketogenic diet. Keto flu is not a disease, and doctors have never described or researched it. This doesn’t change the fact that there are a lot of stories on the Internet about people who got the so-called “keto flu” after going on a low-carbohydrate diet.

We don’t know how the keto flu happens, and we don’t even know if it’s a specific set of symptoms because similar ones can happen when people switch to, say, an elimination diet or an anti-inflammatory diet or when they stop eating a lot of highly processed foods.

Not everyone who follows the ketogenic diet gets the keto flu. No one knows why some people have it and others don’t. We don’t know if it’s an immune reaction, a change in the microbiome of the intestines, or a shock after a sudden stop of carbohydrates. Ketoflu is not caused by pathogenic microorganisms, and it is not contagious or dangerous to your health or life.

Keto flu: symptoms

Not everyone has the full set of symptoms that are attributed to the keto flu. Some people notice only a few of the following symptoms :

  • stomach pain,
  • constipation or diarrhoea
  • nausea and vomiting
  • muscle and joint pain ,
  • headaches , including migraines,
  • insomnia or excessive sleepiness
  • fatigue and apathy ,
  • mood swings,
  • involuntary muscle contractions,
  • problems with concentration , memory, and logical thinking.

Many of them are like the flu or stomach flu, but the keto flu has nothing to do with the real flu, which is caused by a virus.

Keto flu: sore throat, fever, and chills

These signs don’t appear because you’re following the keto diet and aren’t its result. This doesn’t mean that some people won’t get keto flu during keto flu, but if they do, it will mean that they also have a bacterial or viral infection, which is a separate problem.

The changes in the body that happen when you drastically cut out carbohydrates and eat more fat and protein are not what cause a sore throat, fever, or chills.

How long does the keto flu last?

It usually lasts about a week, but everyone is different, and we don’t know what makes the symptoms of the keto flu last as long as they do. Some people get better and get rid of them quickly, like in 4 days, while others have to deal with them for up to a month. The good news is that they go away on their own in the long run.

Keto flu: what to do?

Since keto flu is not a disease entity, there are no official guidelines on how to deal with it. Therefore, most often the whole “treatment” consists in the temporary alleviation of symptoms.

However, it is best to try to prevent it by doing the following:

  • Switch to the keto diet gradually, not overnight,
  • take care of proper hydration of the body ,
  • Do not drastically reduce the amount of salt in the diet; the keto diet “flushes” it (electrolytes will ensure hydration and supply of mineral salts).
  • Do not avoid fat in the initial phase of the diet; it is from it that the body will draw energy before it adapts to drawing more from its own adipose tissue.
  • Eat often but in smaller portions.
  • rest ,
  • give up coffee and alcohol.


Most of these tips are worth implementing when keto flu symptoms appear. In the case of severe headaches or muscle and joint pain, they can be temporarily relieved with commonly available painkillers . If you feel very unwell, you should contact your doctor, as it may be the result not only of switching to the keto diet but also of infection.

What is a ketogenic diet? How to do it? When it is better to avoid?

A diet that is very low in carbohydrates and very high in fat.

The goal of a ketogenic diet is to get tissues that can use fat and ketones as fuel instead of carbs to do so. During a ketogenic diet, it is usually recommended to get most of your calories from fat and ketones.

What is a ketogenic diet
Photo by JJ Jordan on Pexels.com
  • 5% (45-60%)  carbohydrates
  • 20% (10-12%)  protein
  • 75% (20-35%) fat.

In some cases, less extreme fat-to-protein ratios are used, like 60% protein and 35% fat. However, the common denominator is always a carbohydrate intake so low that it forces the body into a state of ketosis.


Compared to other popular diets of this time (Paleo, Dukan, etc. ), the ketogenic diet often has a very high fat content (up to 70%–80%) and only a moderate amount of protein. This is because too much protein can make it harder to get into ketosis because some amino acids can be turned into glucose.

For the sake of clarity, it’s important to say that a ketogenic diet always involves going into ketosis, so it is NOT the same as:

  • high protein diet
  • low-carb diet (of which it represents an extreme type).

What foods are allowed?

To get into and stay in ketosis, it’s best to eat foods that are very low in carbohydrates and high in fat, which is a macronutrient that gets a lot of attention.

  • some forms of animal fats (lard, butter, aged cheeses, Greek yoghurt, etc.)
  • most vegetable oils (olive, palm, and coconut),
  • fatty foods in general, such as avocados and nuts (walnuts, macadamia nuts, almonds, pecans)
  • seeds (sunflower, pumpkin, sesame, hemp, flax)

Protein is moderate, so it is important to choose cuts of beef fed on hay and free-range poultry with higher omega-3 fats and greater animal welfare, as well as freedom for other meats, fish, wild eggs, and tofu.

Non-starchy vegetables include leafy greens, brassicas, peppers, onions, garlic, mushrooms, cucumbers, celery, and zucchini. Carrots and tomatoes should be avoided due to their low carbohydrate content.

When it comes to fruit, small portions of berries are okay, and other fruits that aren’t very high in carbs can be added in very small amounts, but you have to be careful not to go over the daily limit (peach, watermelon, etc.).

No problem with unsweetened cocoa, but it must be at least 90%, and then certainly drinks such as unsweetened coffee and tea .

There are a lot of industrial preparations on the market today that were made so they could be eaten on low-carb or even ketogenic diets. Unfortunately, many of these are highly processed foods with a lot of additives that should be limited for health reasons.

What foods are prohibited?

On the diet, you can’t eat any foods that have a lot of carbohydrates, such as:

  • All cereals, no matter if they are whole or refined, as well as all starchy foods and all foods with added or natural sugars;
  • Legumes, including peanuts, which, yes, are legumes;
  • starchy vegetables like potatoes, corn, and winter squash
  • Fruit, barring the exceptions seen above or really moderate quantities (how much sense does it make to eat a slice of apple?).

Hard alcohol and low-carb wines and beers, but not sugary cocktails, are limited by the programmes. Dairy products are looked at on a case-by-case basis.

Ketogenic Diet for Medical Purposes

In the 1920s, before insulin was discovered, people with diabetes were put on ketogenic diets, which cut back on carbs to lower the amount of sugar in the blood. The evidence of effectiveness is good, and some endocrinologists still resort to this approach today. Other less restrictive and more focused regimes on the choice of carbohydrates have also been used successfully. Ketogenic diets are typically low in animal fats and calories and aimed at weight loss.

This diet is used for the treatment of forms of childhood epilepsy that do not respond to traditional drugs, as well as weight loss in a broad sense. Trials are underway to explore its effectiveness on other conditions, such as tumours, dementia, and Parkinson’s disease.

Can you lose weight on the ketogenic diet?

The ketogenic diet is beneficial for weight loss, but it is limited to the short term and has no advantages in terms of “how much weight you lose” compared to other diets.

Fats and proteins have a long-lasting satiating effect, reducing appetite and making meal times less lively. For some patients, no caloric limit is imposed, allowing them to eat as much as they want.

Biasci’s book, Project Nutrition, shows that when comparing a ketogenic diet with a more balanced one, the weight loss is comparable, except for the amount of liquids lost in the first few days. This is likely due to factors such as the ease with which many subjects manage to lose weight.

  • reduction in energy efficiency (ketone bodies only let you get back some of the energy stored in fat), but most importantly,
  • increased sense of satiety,
  • Because there were so few foods to choose from, people ate fewer calories on their own.
  • A great psychological incentive linked to the rapid loss of the first few kilos is, however, linked to liquids.

The ketogenic approach is a limited-time diet, with a time frame of less than 3 weeks. It’s not a good way to eat all the time, but it can help you lose weight.

Disadvantages

Ketogenic diets are controversial and don’t really work for certain groups of people.

Exclusion diets can be harmful because they leave out foods that have been shown to help fight diseases. They also expose people to the risk of micronutrient deficiencies, such as vitamin-mineral integrations.

Because it leaves out foods that have been shown to help protect against diseases, an exclusion diet is a dangerous way to live. It also exposes one to the risk of micronutrient deficiencies and does not allow for mistakes, which can have psychological and social repercussions. Vegetarians and vegans are limited to tofu and little else to ensure a proper protein intake.

Risks and side effects

The ketogenic diet is safe for up to 2 years, as ketone bodies are produced in small concentrations without alterations in blood pH. Unlike diabetic ketoacidosis, the organism never loses control of the production of ketones and cannot exceed the critical threshold.