If you like meat and fat and are indifferent to sweets and starchy foods, then this is the ideal diet option for you. For quite a long time it was fatty foods that were considered to be the cause of excess weight. But relatively recently, scientists have come to the exact opposite conclusion. It turned out that it is fatty foods that can bring you into shape. Based on the findings, a keto diet was developed, which will be discussed in a later article.
The ketone diet starts a process in our body called ketosis (hence the name of the diet) which burns body fat. But initially this diet was developed not for weight loss but for the treatment of pediatric epilepsy as part of complex therapy. And only later its side effects in the form of weight loss are observed.
The weight loss process
When using different diets, weight loss does not always occur due to a reduction in fat mass, often weight loss due to the removal of excess fluid or excess muscle mass. The keto diet, in turn, reduces weight by reducing the body’s supply of fat.
To understand why this effect occurs, let's look at the ketosis process in the body. All the food that enters our body is made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. If food has a large amount of carbohydrates, then everything that the body does not have time to process is transferred to body fat, which the body stores in case the carbohydrates stop consuming. And this is repeated at every carbohydrate-rich meal.
It is logical that in order to start consuming these fat stores, it is necessary to limit the intake of carbohydrates in the body. But such a strategy can do no good, it can end very badly, to death. If you use carbohydrates in moderation, in the right amounts, to maintain sufficient energy reserves, without the possibility of their deposition in adipose tissue, then there is a chance of losing weight fairly quickly. When a smaller amount of carbohydrate enters the body, it begins to use backup sources, in which case the source will be fat.
The body begins the process of breaking down fats and converting them into ketone bodies and fatty acids. Ketone bodies act as a source, as a substitute for glucose. This is the process of ketosis. During epilepsy, the frequency of epileptic seizures decreases due to the increased content of ketone bodies in the body. It should be noted that not all fats give this effect. The process of ketosis is caused by the medium chain fatty acids found, for example, in coconut oil.
Today, the keto diet is actively used not only in medicine but also in sports nutrition. Studies of its effects are ongoing, so it has been shown to have a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of incoming carbohydrates decreases, then they simply lose the opportunity for growth.
Keto diet: properties, duration and stages
The keto diet is often compared to the usual low carb diet, but this is not the case. It is better to compare the Atkins or Kremlin diet according to the basic principles of the impact on the body. The keto diet shifts the body from normal glycolysis to the process of lipolysis, but it takes some preparation time. Therefore, results are expected no earlier than 2-3 weeks. The first week is a restructuring of the body, while the loss of fat reserves is negligible.
Stages of body restructuring:
- The first 12 hours (after the last intake of carbohydrates) - the body makes full use of glucose reserves. On the first day it is recommended to skip all meals before dinner. 200-300 kcal is allowed for dinner, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- Over the next 24-48 hours there is a change in the metabolic system. The body begins to search for alternative sources of carbohydrates from proteins and fatty acids, including those already in the body. At this time it is recommended to completely avoid carbohydrate foods, only proteins and fats. From the fourth day you can include in the diet vegetables without starch and fruits.
- 7 days after the start of the diet, the body becomes accustomed to the lack of carbohydrates and the process of ketosis begins continuously, and proteins are no longer used as a source of energy. The condition of ketosis can be assessed using special blood or urine test strips, but it is quite counterproductive. The physiological symptoms of ketosis will tell you much more about your condition: an increase in the amount of urine produced and the frequency of urination, the appearance of dry mouth (so it is important to drink plenty of water), a bad odor (due to the release of acetone, which can remove nail polish remover or the smell of overripe fruit). You do not have to worry about that, it is a temporary event that passes quickly. Among other things, you will feel a reduction in hunger and an extra burst of energy.
- Getting off the keto diet. This is no less important stage than all the previous ones. The body simply can not switch to a normal diet that contains carbohydrates. A period of adaptation and restructuring to the usual glycolysis process is required. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. An excellent option would be to switch to a Mediterranean diet that can be followed throughout life. Moreover, it also contains large amounts of fat that the body is already accustomed to, while grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional adaptation period that takes 2-4 weeks before starting the diet. At this time it is necessary to gradually introduce into the diet of medium chain fatty acids. For example, start taking 30-40 grams of coconut oil per day or a special supplement in the form of a powder that already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will allow you to gradually get used to the small portions of carbohydrates. You can follow a ketone diet for 3-4 weeks to 12 months. Less than three weeks does not make sense, because during this time the ketosis process will only have a start time and you will not get visible results. There is no reliable information about a period of more than one year. But keeping a ketone diet for a long time is a dangerous thing to do, as it can lead to liver steatosis, kidney stones, and hypoproteinemia. Naturally, the rejection of one of the important macronutrients and accompanying micronutrients and vitamins can negatively affect life expectancy.
What foods are included in the keto diet?
There is no clearly approved diet for the keto diet period. A set of keto diet products is a diet with a minimum content of carbohydrates (not more than 30-50 grams per day). The source of these carbohydrates is preferably vegetables, which also contain fiber, which promotes the normal functioning of digestive processes. It is advisable to completely avoid semi-finished products and ready meals, including sauces. Since most of the above contain carbohydrates in the form of sugar and starch. In some cases it is permissible to use fast carbohydrates, but only from fruits.
Although the keto diet is considered a fatty diet, there are some rules for eating fat:
- Saturated fats (meat, butter, cheese) should not exceed 20-30% of the daily diet;
- Monounsaturated and polyunsaturated fats should make up the rest of the diet.
What is allowed and forbidden on the Keto diet?
Permissible foods - various types of meat (poultry, beef, pork, etc. ), even with fatty and chicken skin, seafood, fish (it is better to give preference to sea and fatty fish - salmon, salmon, herring, etc. ). . ), Eggs, dairy and dairy products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumber, peppers, pumpkin, any herbs and leaf salads), mushrooms, fruits with minimal sugar. , Avocado or coconut oil, for salads you can choose flax or olive seeds.
Prohibited foods are sugar, confectionery and flour products, cakes, pasta, potatoes, bananas, grapes, cereals (except moderately pepper, sesame and flax) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can enjoy yourself with dry wine, sugar-free spirits such as rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
Based on this, the menu of the week is compiled. The main rule is to stay within the allowable amount of carbohydrates. The best option is 70% fat, 25% protein and 5% carbohydrates (not more than 20-30 grams per day).
During the day, when a feeling of hunger appears, you can eat it with nuts, a piece of cheese, seeds.
ᲛSignificant: During the diet you need to increase the amount of clean water consumed per day to 3, 8 liters, this will help start the necessary processes and reduce the feeling of hunger.
Types of Ketone Diet
There are several types of ketone diet, depending on the severity of the compliance:
- Standard option. This is the most common type. When protecting it is necessary to constantly take into account the ratio of proteins, fats and carbohydrates in the diet, proteins and fats should predominate. This option is often chosen by people who are trying to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Purposeful or purposeful. This option involves the inclusion of several foods in the diet in excess of carbohydrates. This type of keto diet is preferred by those who exercise. Carbohydrate meals are served twice - before and after exercise. The rest of the time the diet is dominated by proteins and fats.
- Cyclic typeIt is intended for those who want to start the fat burning process but can not fully exercise without carbohydrates. In this case, carbohydrate days are included in the diet. This allows you to follow the diet longer. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.
ᲛSignificant: A targeted and cyclical version of the keto diet is only possible after passing the standard.
Benefits of Ketone Diet:
- Weight loss will be followed by fatigue and constant tiredness. Statistics show that in six months of such a diet you can lose 3 to 12 kilograms.
- Blood sugar control. Thanks to the Keto diet, the level of sugar in the body decreases.
- Activation of the brain in the long run. Ketones are an excellent source of energy for brain function. In addition, the rejection of carbohydrates leads to the absence of a jump in blood sugar, which has a positive effect on the process of concentration and attention.
- Increased energy and a sense of saturation. Ketones are a reliable and constant source of energy that lasts a long time. In addition, fatty foods fill you up faster and last you longer than carbohydrate foods.
- Reduction of epileptic seizures. This has already been discussed above. In addition, the ketone diet can replace some medications in complex therapy.
- Normalize cholesterol levels and blood pressure.
- Development of insulin resistance. A low-carb keto diet significantly lowers insulin levels to the average.
- Improving skin condition.
Diet side effects:
- General weakness. In 1-2 weeks the body recovers to a new metabolic system and a lack of carbohydrates in the diet naturally causes fatigue and tiredness. The condition improves after the completion of the adaptation phase.
- Increased cholesterol in the blood, which can lead to vascular and heart problems. This may not be the case for everyone.
- Avitaminosis. The diet is quite poor in essential vitamins and minerals, so it is recommended to take a multivitamin supplement.
- Disorders of the gastrointestinal tract. Low fiber in the diet can lead to constipation, intestinal dysbacteriosis and other negative consequences.
- Ketoacidosis is an excess of ketones in the body. The body can produce more ketones than that. This is very dangerous when insulin levels are low, which is typical for people with type 2 diabetes.
- Leg cramps can appear at the beginning of a diet. Their main cause is a lack of magnesium. Therefore, drink it extra, or include enough in your diet.
Contraindications
Ketone diet is contraindicated for people with diseases of the kidneys, liver, thyroid gland and digestive system. The Keto diet is prohibited for pregnant and lactating women, as well as children and adolescents. It is also better for people whose activities are associated with high intellectual load to abandon this option of weight loss, because the lack of carbohydrates negatively affects the activity of the brain, causing apathy and fatigue.
Using a keto diet can reduce physical activity in athletes who participate in team sports, jogging or CrossFit, as well as those who remain anaerobic for a long time. It is also worth abandoning this diet for those who have a bone strength problem, as the keto diet can alter the mineral composition of bones, leading to injuries and fractures.
People with diabetes should be treated with caution, as doctors do not currently have an unequivocal opinion on this issue. Some believe that such a diet is indicated for diabetes, while others believe that it can only aggravate the patient's condition.
The keto diet is really effective in getting rid of fat reserves. If you decide to use it for these purposes, then you are advised to consult a doctor, especially if you are already taking any medication or have chronic diseases.