If you like to eat meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet choice for you. For a long time, it was fatty foods that were considered to be the cause of overweight. But relatively recently, scientists have come to the exact opposite conclusion. It turns out that fatty foods can help you get in shape. Based on the findings, a keto diet was developed, which will be discussed in more detail in the article.
The ketogenic diet initiates a process in our bodies known as ketosis (hence the name "diet"), which burns body fat. But it was originally developed not for weight loss, but to treat epilepsy in children, as part of complex therapy. And only then its side effects in the form of weight loss are noticed.
weight loss process
When following different diets, weight loss does not always occur due to loss of fat mass, often weight loss due to elimination of excess fluid or excess muscle mass. On the other hand, the keto diet helps to lose weight precisely by reducing the amount of fat stored in the body.
To understand why this effect occurs, let's look at the process of ketosis in the body. All food that enters our body consists of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain active. If the food has a large amount of carbohydrates, then everything that the body does not have time to process will turn into body fat, which the body stores in case the carbohydrates are no longer consumed. And this will be repeated with each carbohydrate-rich meal.
It makes sense that in order for these stored fats to begin to be consumed, it is necessary to limit the intake of carbohydrates into the body. But such a strategy will not lead to anything good, it can end very badly, leading to death. If you use carbohydrates in moderation, in the right dose, enough to maintain energy reserves, not able to be deposited in adipose tissue, you will have the opportunity to lose weight quite quickly. When a smaller amount of carbohydrates enters the body, it begins to use up its reserves, in this case, fat as the source.
The body begins the process of breaking down fat and converting it to ketone bodies and fatty acids. The ketone body will act as an alternative source for glucose. This is the process of ketosis. It is in the situation that increased ketone levels in the body of the epileptic organs cause the frequency of seizures to decrease. It's worth noting that not all fats produce this effect. The process of ketosis is triggered by medium-chain fatty acids, for example, found in coconut oil.
Today, the keto diet is actively used not only in medicine, but also in sports nutrition. Studies on its effects are underway, so it is found that it has a positive effect on cancer. Cancer cells grow and develop using glucose. If carbohydrate intake is reduced, then they simply lose their chance to grow.
Keto diet: features, duration and stages
The keto diet is often compared to a regular low-carb diet, but this is not true. It is better to compare it with the Atkins or Kremlin diet according to the basic principles of impact on the body. The keto diet transitions the body from normal glycolysis to lipolysis, but this requires a certain amount of preparation time. So results can be expected no earlier than in 2-3 weeks. The first week is the body's restructuring process, and the loss of fat stores is negligible.
Stages of body restructuring:
- The first 12 hours (from the last absorption of carbohydrates) - there is complete use of the glucose reserves in the body. On the first day, it is advisable to skip all meals until dinner. For dinner, you are allowed to eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, no carbohydrates.
- The next 24-48 hours there is a change in the metabolic system. The body begins to look for alternative sources of carbohydrates from proteins and fatty acids, including those already in the body. At this time, should completely give up eating starchy foods, eat only protein and fat. From day four, you can include non-starchy vegetables and fruits in your diet.
- 7 days after starting the diet, the body has adapted to the lack of carbohydrates and the process of ketosis is ongoing, while protein is no longer used as an energy source. A state of ketosis can be measured using special blood or urine test strips, but this is quite counterproductive. The physiological symptoms of ketosis will tell you more about your condition: increased urine output and frequency of urination, appearance of dry mouth (which is why it's important to drink plenty of fluids. ), bad breath (due to the release of acetone, which can smell like nail polish remover or overripe fruit). You should not worry about this, this is a temporary phenomenon that will pass quickly. In addition, you will feel less hungry and full of energy.
- Get out of the keto diet. This step is no less important than all the previous steps. The body simply cannot switch to a habitual carbohydrate-rich diet. There needs to be a period of adaptation and restructuring of the habitual glycolysis process. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. A great option would be to switch to a Mediterranean diet, which can be followed for the rest of your life. Moreover, it also contains a large amount of fat that the body is used to eating grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an extra period of time before acclimatization, which takes 2-4 weeks before starting the diet. At this time, it is necessary to gradually introduce medium-chain fatty acids into the diet. For example, start taking 30-40 grams of coconut oil per day or a special supplement in the form of a powder, which already contains ketones.
At the same time, gradually reduce carbohydrate intake to 100 grams per day. This will give you a chance to gradually get used to smaller servings of carbohydrates. You can stick to the ketone diet for 3-4 weeks to 12 months. Less than three weeks doesn't make any sense, because during this time ketosis will only have time to start and you won't get visible results. There is no reliable information for a period of more than one year. But sticking to the ketone diet for a long time is dangerous, as it can lead to the development of fatty liver, kidney stones, and hypoproteinemia. Naturally, denying one of the key macronutrients and its accompanying trace elements and vitamins can negatively affect longevity.
What foods are on the keto diet?
There is no clearly approved diet for the phase of the keto diet. The kit for the keto diet is a diet with a minimal carbohydrate content (no more than 30-50 grams per day). It is better to prepare vegetables as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of digestive processes. Semi-finished products and ready-to-eat foods, including dipping sauces, should be completely eliminated. Because most of the above contain carbohydrates in the form of sugars and starches. In some cases, the use of fast carbohydrates is allowed, but only from fruit.
Although the keto diet is considered a high-fat diet, there are certain rules for eating fat:
- Saturated fat (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 to eat on the keto diet?
Food allowed - different types of meat (poultry, beef, pork, etc. ), even with fatty pieces and chicken skin, seafood, fish (it is better to give preference to sea fish and more fish). oils - salmon, trout, herring, etc. . . . ), eggs, dairy products and yogurt (without additives and sweeteners), nuts, non-starchy vegetables (cabbage, zucchini, cucumber, peppers, pumpkin, any greens and salads), mushrooms, fruit with minimal sugar, avocado or coconut oil, for salads you can choose flaxseedor olives.
Prohibited foods are sugar, confectionery and flour products, cakes, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and moderate flaxseeds) and all carbohydratesrefined, as well as beer, soft drinks and juices.
You can sometimes treat yourself to dry wine, unsweetened spirits such as rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
On this basis, the menu of the week is compiled. The main rule is to maintain the allowable amount of carbohydrates. The best option is 70% fat, 25% protein and 5% carbohydrates (no more than 20-30 grams per day).
During the day, when the feeling of hunger appears, you can snack on nuts, a piece of cheese, nuts.
Importance: during the diet, you need to increase the amount of purified water consumed per day to 3. 8 liters, it will help start the necessary processes and reduce the feeling of hunger.
Types of Ketone Diets
There are several types of ketone diets, depending on the degree of adherence:
- Standard option. This is the most common type. In the process of compliance, it is necessary to constantly take into account the ratio of protein, fat and carbohydrates in the diet, which protein and fat should prevail. This option is often chosen by people who are trying to lose weight, as well as professional athletes, who are able to do good physical activity with a minimum amount of carbohydrates.
- Targeted or targeted. This choice involves introducing into the diet several meals with mainly carbohydrates. This type of keto diet is preferred for people who exercise. Carbohydrate meals are taken twice - before exercise and after exercise. The rest of the time, protein and fat dominate the diet.
- Cyclic typeis aimed at people who want to start the fat burning process, but can't work out completely without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick with the diet for a longer period of time. The number and frequency of carbohydrate days depends on the goals the athlete sets for himself.
Importance: the goal and cyclical version of the keto diet is only possible after going through the standard version.
Benefits of the ketogenic diet:
- Weight loss - by converting the body to get energy from fat, which breaks down naturally. Statistics show that in six months of such a diet you can lose from 3 to 12 kg.
- Control blood sugar. Thanks to the keto diet, the amount of sugar in the body is reduced.
- Activation of the brain in the long run. Ketones are an excellent source of energy for brain function. In addition, the elimination of carbohydrates leads to no jump in blood sugar, which is beneficial for the process of concentration and attention.
- Increases energy and satiety. Ketones are a reliable and continuous source of energy that lasts a long time. In addition, fatty foods fill you up faster and stay fuller for longer than foods containing carbohydrates.
- Reduces epileptic seizures. This was discussed above. In addition, the ketone diet can replace some drugs in complex therapy.
- Normalize cholesterol levels and blood pressure.
- Development of insulin resistance. The low-carb keto diet significantly lowers insulin levels to moderate levels.
- Improves the condition of the skin.
Side effects of the diet:
- General weakness. 1-2 weeks the body rebuilds its new metabolic system, and a lack of carbohydrates in the diet naturally leads to fatigue and fatigue. The condition improved upon completion of the adaptation phase.
- An increase in cholesterol in the blood, which can lead to blood vessel and heart problems. This may not be true for everyone.
- Avitaminosis. The diet is quite poor in essential vitamins and minerals, so it is recommended to add a multivitamin complex.
- Violation of the gastrointestinal tract. A low amount of fiber in the diet can lead to constipation, intestinal dysbiosis and a number of other negative consequences.
- Ketosis is an excess of ketones in the body. May make more ketones than the body needs. This is very dangerous when insulin levels are low, which is typical for type 2 diabetics.
- Leg cramps can appear early when dieting. Their main cause is magnesium deficiency. Therefore, drink more or include foods containing it in adequate amounts in your diet.
Contraindications
The ketogenic diet is contraindicated for people with kidney, liver, thyroid and digestive system diseases. The keto diet is prohibited for pregnant and lactating women, as well as children and adolescents. People with jobs that involve high mental activity are also better off giving up this weight loss option, as a carbohydrate deficiency will negatively affect brain activity, leading to lethargy and fatigue.
The use of the keto diet may decrease physical performance in athletes participating in team sports, running, or CrossFit, as well as in individuals who live anaerobically for long periods of time. This diet should also be abandoned for people with bone strength issues, as the keto diet can change the mineral composition of bones, leading to injuries and fractures.
Diabetics should be treated with caution, as doctors do not currently have a clear opinion on the matter. 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 at getting rid of stored fat. If you decide to use it for these purposes, then I advise you to consult your doctor, especially if you are taking any medications or have chronic medical conditions.