The history of the ketogenic diet
The ketogenic diet began in the United States in the 1920s as a diet for children with epilepsy. It was developed for the purpose of controlling epileptic seizures in children by using the anticonvulsant effect of ketone bodies.
Most of our body’s energy source is glucose from carbohydrates, but when we eat a diet high in fat, ketone bodies in the blood increase and are used as an energy source. In other words, it is a diet that forces the body to use fat instead of carbohydrates as an energy source.
Ketogenic and LCHF
The ketogenic diet is also called LCHF (Low Carbohydrate, High Fat). But strictly speaking, the ketogenic diet is not just LCHF. The ketogenic diet is characterized by not simply eating a lot of fat, but strictly adjusting the ratio of 70-80% fat, 10-20% protein, and 5-10% carbohydrates to total daily calories. Unlike the ketogenic diet, the LCHF diet allows you to consume more protein or carbohydrates because there is no standard for these ratios.
Preparing for the Ketogenic Diet
The ketogenic diet begins with the formation of ketone bodies after fasting. During hospitalization, blood glucose is checked while fasting for 24-48 hours, and the amount of ketones in the urine is measured. During the fasting period, fluid intake is limited to avoid dilution of ketones in the urine.
Calorie intake and nutrient regulation
It is necessary to calculate the calorie intake, determine the amount of carbohydrate, protein, and fat in the meal, and continuously adjust it according to the individual’s condition. In addition, vitamin, calcium, iron, etc. may be insufficient due to dietary restrictions, so supplementation of a sugar-free multivitamin is necessary.
Cooking principles of the ketogenic diet
When preparing meals, accurate weighing is necessary and the amount of oil lost during cooking should be minimized.
Also, sugary foods cannot be included in the seasoning of food. In the case of the ketogenic diet, which consumes more than 70% of the daily caloric needs, high-fat foods are essential.
Excessive consumption of processed meats and other processed foods and unfresh oils is not recommended.
Foods acceptable and restricted to the ketogenic diet
- It contains almost no protein, fat or sugar, so you can use it without any extra calculations when planning your meals.
- Mustard, unsweetened gelatin, salt, vinegar, green onion, broth, tea, coffee, spices, pepper, unsweetened cocoa powder (1 teaspoon per day), cinnamon powder, etc.
- They are high in sugar and should be avoided.
- Fruits, root vegetables, sweetened condensed milk, gum, honey, candy, sherbet, sugar, syrup, ice cream, jam, jelly, cakes, ketchup and various sauces, cookies, soda, pies, pastries, puddings, cold medicines containing sugar, all breads other than the permitted amount, grain products, etc.
In summary, the LCHF diet and the ketogenic diet are strictly different and should not be treated as the same. In particular, the use of a ketogenic diet for the sole purpose of weight loss requires careful consideration. The ketogenic diet can help you lose weight in a short period of time, but if you consume high-calorie fats more than necessary, you may gain weight in the long run.
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Keto can be a worthwhile diet for people to take on, but as you stated here, it’s not the best option for losing weight, especially when certain foods can actually go against this goal in the long term.
Yes. You are right. Not only the ketogenic diet, but also doing something excessively will not be beneficial to our health.