Highly effective for shedding pounds while being demonized for its potential effects on the body, the ketogenic diet is actually a significant tool for addressing a number of weight-related issues. In practice, it’s a specific dietary regimen to follow with the proper precautions and under the supervision of a specialist: only with expert guidance can you achieve the expected results and avoid health risks.
Keto Diet: The Weight-Loss Factor
The effectiveness of the ketogenic diet lies in introducing low carbohydrate levels to the body, which triggers the metabolism to use fat stores as fuel: the body begins burning fat and releases ketone bodies into the bloodstream as a new energy source, which reduces hunger, produces a notably draining and diuretic effect, and ultimately delivers a psychotropic boost. This process is called ketogenesis and is the reason behind the weight loss associated with this diet, widely recognized for its slimming success. Calorie restriction, common to most ketogenic plans, lowers physical fatigue and hunger—two essential factors that help facilitate body-weight loss. To induce ketosis, the dietary plan should have about 60% of daily calories coming from fats. The intake of carbohydrates should be kept at, or below, 10% of daily calories.
The Benefits
The ketogenic diet offers a range of potential benefits for the body, including:
- Weight loss: this diet is typically chosen for the reliable weight loss it provides.
- Increased energy: ketogenic eating involves a plan designed to burn primarily fats to generate more energy; following this diet often leaves you with greater physical and mental vigor throughout the day.
- Enhanced cognitive performance: the ketogenic approach can contribute to sharper focus and improved attention.
- Reduced inflammation: ketosis helps dampen inflammation, thereby lowering the risk of chronic diseases.
Ketogenic Diet Model
The dietary program must be tailored to the patient’s physical characteristics and lifestyle, which is why it’s essential to rely on a physician. DIY ketogenic diets are not advised—each person is a universe unto themselves, with unique lifestyle factors, medical conditions, overall physical status, and any allergies or intolerances. This nutrition plan is highly personal and customizable! In general, the ketogenic diet includes certain types of nuts and seeds, full-fat dairy products (cheese and other dairy), yogurt, oils, along with small portions of meat, eggs, and fish. Among vegetables, non-starchy, fibrous greens are allowed.
Carbohydrates are strongly limited; grains (pasta, bread, and baked goods) and cereals are restricted, and fruit is limited as well.
Who Should Consider the Ketogenic Diet
The ketogenic eating approach typically used by specialists isn’t only for patients who need to lose weight; thanks to its distinctive slimming properties, it is also effective for individuals with conditions such as insulin resistance, metabolic syndrome, type 2 diabetes, and certain neurological conditions like chronic migraine and headaches. The diet’s duration is limited, involving a gradual return to a normal, balanced eating pattern to ensure long-term results.
What Are the Risks of the Ketogenic Diet?
Low-carbohydrate diets can carry significant risks, especially when followed long term and without medical oversight. First, they can dramatically raise total cholesterol and “bad” LDL cholesterol, increasing cardiovascular risk. In pregnant women, there is an increased likelihood of giving birth to a baby with a neural tube defect, even with folic acid supplementation; ketogenic diets can also raise the risk of chronic diseases due to higher intake of saturated fats, trans fats, cholesterol, and animal proteins—foods that can generate excessive oxidative stress—leading to negative effects on the kidneys, liver, and pancreas. In addition to these risks, there are potential side effects. The ketogenic regimen can cause the following symptoms:
- fatigue
- headache
- nausea
- constipation
- hypoglycemia and acidosis
Particularly during the early days of the diet.
The most common symptoms among people following this diet include the so-called “keto flu,” which can involve headaches, fatigue, nausea, dizziness, “brain fog,” gastrointestinal distress, decreased energy, lightheadedness, and changes in heart rhythm. It remains essential that a physician, nutritionist, or dietitian be involved to safeguard the patient’s health and to achieve weight loss in a correct and safe manner.
Foods to Avoid
- Sauces and condiments that contain sugar, such as ketchup, soy sauce, and balsamic vinegar.
- Sugary foods, such as fruit juices, smoothies, sodas, desserts, puddings, and ice cream.
- Products made from wheat, rice, pasta, and cereals.
- Fruit, except for small portions of berries, strawberries, or other low-sugar fruits.
- Legumes
- Starchy vegetables, such as potatoes, cooked carrots, and beets.
- Alcoholic beverages, including beer, wine, and spirits.
Contraindications
The ketogenic diet is strongly contraindicated in certain cases, such as
- pregnancy and breastfeeding
- childhood and adolescence
- presence of conditions like heart, kidney, or liver failure
- type 1 diabetes
- presence of psychiatric disorders (mental health or behavioral issues)
- alcoholism
- metabolic disorders of fat oxidation.
I want to emphasize the idea of “NO DIY!” because the ketogenic diet is defined by a very specific biochemical composition and must always be carried out under medical supervision. It is important to respect the precise biochemical equilibrium, both quantitatively and qualitatively; in addition, it’s necessary to use supplements aimed at maintaining a controlled intake of calories and carbohydrates and to meet our body’s nutritional and vitamin needs.
Useful Supplements: Hydrosalins, Multivitamins, Alkalizing Agents
During the ketogenic diet it is particularly prudent to take supplements that guarantee the body’s vitamin and mineral requirements. Therefore, prioritize mineral-based supplements with alkalinizing effects, such as citrates (potassium citrate, magnesium citrate, sodium citrate) or bicarbonates (sodium bicarbonate and potassium bicarbonate). Exogenous ketones, i.e., synthetic ketone bodies that underpin certain dietary supplements designed to support weight loss, are also widely used.
From the June 2025 issue of Karla Miller
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