One of the most popular diets that are often controversial is the ketogenic diet. The ketogenic diet or low-carbohydrate diet was originally used in the 1920s as a therapy for epilepsy patients and then developed along with many studies that found other benefits for diabetes mellitus, and cardiovascular disease, and gave positive effects on weight loss.
Getting to Know the Ketogenic Diet
The ketogenic diet is still a favorite diet method among people, until now. This diet is done by cutting carbohydrate consumption to very low, accompanied by low protein and high fat intake.
This low carbohydrate intake will make the body lack of glucose as the main energy source, after that the body will enter a state of ketosis. In the state of ketosis, there is a breakdown of fat as an alternative energy source that produces ketone compounds.
A person usually runs a ketogenic diet by limiting carbohydrate consumption to below 50 grams per day. Several types of ketogenic diets are distinguished based on the proportion of macronutrient intake, including:
- The standard ketogenic diet (SKD).
This diet can be done with a proportion of 75% fat, 20% protein, and only 5% carbohydrates.
- Modified Atkins diet
This diet is carried out with a proportion of 6% carbohydrates, 65% fat, and 30% carbohydrates.
- Very low carbohydrate ketogenic diet (VLCKD)
This diet can be done by limiting carbohydrate intake to <30 grams per day.
The effectiveness of the ketogenic diet
Not a few people have proven weight loss after doing the ketogenic diet. Therefore the results are fast, this diet is also loved by many people.
Even so, the ketogenic diet is not a good diet to apply in the long term. According to several studies, these dieters tend to experience weight gain that exceeds the initial diet results. This effect is called the “yo-yo” effect, where the weight gain occurs again after a successful diet.
Moreover, cutting carbohydrates is not the right thing. Because the body needs carbohydrates as the main source of energy. So if the body does not get carbohydrates, then the body cannot carry out physiological functions properly.
In addition, the ketogenic diet can cause various side effects such as hunger, nausea, constipation, headaches, fatigue, kidney stones, to vitamin and mineral deficiencies. This diet is also not recommended for people who suffer from type 1 diabetes, bile disorders, and eating disorders.
Suggestions for a healthy and safe diet
Before starting on a ketogenic diet, it's good for you to consider the various health effects that can occur in the long term. A good diet is a diet that is done consistently. Start by setting an ideal weight loss target of 0.5-1 kg per week.
Don’t forget to record the total calories that enter each day. According to the World Health Organization, dietary guidelines to prevent unhealthy weight gain include eating less than 30% fat and less than 10% sugar.
Setting reasonable goals is the most important factor in achieving a successful diet. Don't set the target too high if you are a beginner. You'll have difficulty sustaining dietary changes if your weight loss goals don't make sense.
Here are some eating patterns that you need to apply consistently when running a diet:
- Don't skip breakfast
- Avoid sugary foods and drinks
- Drink water before eating
- Increase consumption of foods containing fiber
- Avoid processed and fast food
- Eat slowly
- Exercise regularly
- Get enough rest
Diet is a long journey to get a healthy body that takes a long time. If you’re not consistent, the diet can fail and the benefits do not last long. Therefore, the diet needs to be accompanied by healthy lifestyle changes. Stay healthy!