High in fat and low in carbohydrates – the ketogenic diet breaks records of popularity. However, it is still one of the most controversial. What could be the consequences of its introduction and who should not use it?
- Limiting carbohydrates and increasing the amount of absorbed fats is associated with weight loss, more energy and improved well-being
- By strictly restricting carbohydrates in the diet, the body enters a state of ketosis, which is the process of breaking down fats
- Although many people praise the ketogenic diet for its effectiveness, it is also worth knowing about its disadvantages. For example, the fact that reducing the amount of carbohydrate you eat can help reduce the amount of REM sleep
- On the other hand, a lower amount of REM sleep may manifest itself in cognitive impairment, problems with concentration and mood disorders, and affect the severity of sleep disorders such as sleep apnea or narcolepsy.
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The ketogenic diet was developed in the 20s by Dr. Russell Wilder of the Mayo Clinic in Rochester, Minnesota. It was one of the methods of treating difficult cases of epilepsy in children. It is still used in the case of patients refractory to pharmacotherapy. However, the ketogenic diet has gained great popularity as a slimming diet as well. Limiting carbohydrates and increasing the amount of assimilated fats is associated with weight loss, gaining more energy and improving well-being. Like any diet, it can have side effects.
Dr. Michael Breus, American Board of Sleep Medical Practitioner, explains in his blog “The Sleep Doctor” whether and how the ketogenic diet affects the quality of our sleep.
- The ketogenic diet – healthy or not?
The ketogenic diet – what is it?
The ketogenic diet is based on increasing the amount of fat consumed while limiting the consumption of carbohydrates. In a standard diet, carbohydrates are the main source of energy, but their excess is stored in the body in the form of adipose tissue. By restricting carbohydrates in the diet, the body is forced to look for a replacement, which is why it begins to convert fats into ketone bodies. Thus, it enters the state of ketosis, i.e. the process of fat breakdown.
For a typical ketogenic diet, the ratio of fats, carbohydrates, and proteins is broken down as follows: about 75 percent fat, 20 percent. proteins and only 5 percent. carbohydrates. However, in order for this diet to be effective and safe for our body, it should be used only under the supervision of a doctor or dietitian.
- See also: What are the phases of sleep?
The ketogenic diet – sleep implications
According to Dr. Breus, scientists from the University of Sydney who studied the short-term effects of a very low-carbohydrate diet in a small group of healthy adult men found how it affected sleep in the first months of use. The results of the study showed that with a low-carbohydrate diet, REM sleep was shorter while the amount of slow-wave sleep increased. In their opinion, it is related to how fat is metabolized. However, a lower amount of REM sleep can manifest itself in cognitive impairment, concentration problems and mood disorders, and affect the severity of sleep disorders such as sleep apnea and narcolepsy.
Tryptophan is an amino acid that supports the production of serotonin and melatonin. The main source of this amino acid is found in the carbohydrates we consume. Therefore, by limiting carbohydrates to such low levels, we may experience initial sleep problems. Therefore, people who struggle with sleep disorders should not go on a ketogenic diet. However, for those who are obese asleep, a ketogenic diet can contribute to permanent weight loss and thus potentially improve sleep quality. In addition, the ketogenic diet stimulates the production of adenosine, which, among other things, regulates the functioning of the central nervous system and may be associated with deepening slow-wave sleep at night.
Diet should be one of the factors contributing to better sleep. Therefore, the most important thing is to listen to the signals that our body gives us. However, more research is needed into sleep and the effects of the ketogenic diet on it.
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