If you like meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet option for you. For a long period of time, it was the fatty foods that were considered to be the cause of being overweight. But relatively recently, scientists have come to completely opposite conclusions. It turned out that it's the fatty foods that can make you fit. Based on the findings, a keto diet was developed, which will be discussed later in the article.
The keto 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 the purpose of weight loss, but for the treatment of childhood epilepsy, as part of a complex therapy. And only later was its side effect in the form of weight loss noticed.
slimming process
When using various diets, weight loss does not always occur due to a decrease in fat mass, often weight is reduced due to the removal of excess fluid or excess muscle mass. The ketogenic diet, on the other hand, reduces weight precisely by reducing fat stores in the body.
To understand why this effect occurs, let's look at the process of ketosis in the body. All the food that enters our body consists of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. If the food has a lot of carbohydrates, whatever the body doesn't have time to process goes to body fat, which the body stores if the carbohydrates are not consumed. And this will be repeated with every carbohydrate-rich meal.
It is logical that in order for these fat reserves to start being consumed, it is necessary to limit the intake of carbohydrates in the body. But such a strategy will not lead to anything good, it can end very badly, even death. If you use carbohydrates moderately, in the right amount, enough to maintain energy stores without the possibility of depositing them in adipose tissue, there is a chance of losing weight quickly. When a smaller amount of carbohydrates enters the body, it starts to use reserve sources, in this case, fat will be the source.
The body starts the process of breaking down fat and converting it into ketone bodies and fatty acids. Ketone bodies will act as a source as a substitute for glucose. This is the process of ketosis. It is in a situation of increased body content of ketone bodies in epileptics that the frequency of epileptic seizures decreases. It is worth noting that not all fats have this effect. The ketosis process is triggered by medium-chain fatty acids found, for example, in coconut oil.
Today, the ketogenic diet is actively used not only in medicine, but also in sports nutrition. Studies of its effect are ongoing, so it has been found to have a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of carbs received decreases, they will simply miss the opportunity to grow.
Keto Diet: features, duration and stages
The ketogenic diet is often compared to regular low-carb diets, 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 ketogenic diet shifts the body from its usual glycolysis to the lipolysis process, but this requires a certain amount of prep time. Therefore, results can be expected not earlier than 2-3 weeks. The first week is the restructuring of the body, and the loss of fat stores is negligible.
Stages of body restructuring:
- The first 12 hours (since the last carbohydrate intake) - there is a complete utilization of glucose reserves in the body. On the first day, it is recommended to skip all meals until dinner. For dinner, you can eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- In 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, it is recommended to completely abandon the intake of foods with carbohydrates, only proteins and fats. From the fourth day onwards, you can include non-starchy vegetables and fruits in your diet.
- 7 days after starting the diet, the body is already adapting to the lack of carbohydrates and the process of ketosis is started continuously, while proteins are no longer used as a source of energy. Ketosis state can be measured using special blood or urine test strips, but this is quite counterproductive. The physiological symptoms of ketosis will tell you a lot more about your condition: increase in the amount of urine produced and in the frequency of urination, onset of dry mouth (so it is important to drink plenty of water), bad breath (due to the release of acetone, which can smell nail polish remover or overripe fruit). You shouldn't worry about it, this is a temporary phenomenon that passes quickly. Among other things, you will feel a decrease in hunger and an additional burst of energy.
- Coming off the ketogenic diet. This is no less important step than all the previous ones. The body simply cannot switch to a habitual high-carbohydrate diet. A period of adaptation and restructuring to the usual glycolysis process is necessary. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. An excellent option would be to switch to the Mediterranean diet, which can be followed for the rest of your life. In addition, it also contains a lot of fat, which the body is already used to, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-adaptation period, which takes 2 to 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 a day or a special supplement in powder form, which already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will give you the opportunity to gradually get used to smaller portions of carbohydrates. You can stick to the keto diet for 3-4 weeks to 12 months. Less than three weeks makes no sense, as during this period the ketosis process will only have time to start and you will not see any visible results. There is no reliable information for a period of more than one year. But maintaining a keto diet for a long time is a dangerous undertaking as you can develop fatty liver, kidney stones and hypoproteinemia. Of course, the rejection of one of the important macronutrients and the accompanying microelements and vitamins can negatively affect life expectancy.
What foods are on the keto diet?
There is no clearly approved diet for the keto diet period. A set of products for a ketogenic diet is a diet with a minimum carbohydrate content (no more than 30-50 grams per day). It is preferable to make vegetables as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of digestive processes. It is recommended to completely abandon semi-finished products and ready-made dishes, including sauces. Since most of the above contains carbohydrates in the form of sugar and starch. In some cases, fast carbs are allowed, but only fruit.
Although the ketogenic diet is considered a fatty diet, there are certain 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 to eat on a ketogenic diet?
Allowed foods - different types of meat (poultry, beef, pork, etc. ), even with pieces of chicken fat and skin, seafood, fish (it is better to give preference to marine and oily fish - salmon, salmon, herring, etc. ) . ), eggs, dairy and dairy products (no additives and sweeteners), nuts, non-starchy vegetables (cabbage, zucchini, cucumbers, peppers, squash, any leafy greens and salads), mushrooms, low-sugar fruits, avocado or coconut oil, for salads, you can choose flaxseed or olive.
Prohibited foods are sugar, confectionery and flour products, candy, pasta, potatoes, bananas, grapes, cereal (except chickpeas, sesame and flaxseeds in moderation) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can indulge in dry wine, unsweetened spirits such as rum, whiskey, gin or vodka, but in moderation, plus dark chocolate.
Based on this, the menu for 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% carbs (no more than 20-30 grams per day).
During the day, when a feeling of hunger appears, you can have a snack with nuts, a piece of cheese, seeds.
Important: during the diet you need to increase the amount of pure water consumed per day to 3. 8 liters, this will help start the necessary processes and reduce the feeling of hunger.
Types of keto diet
There are several types of keto diet, depending on the severity of adherence:
- default option. This is the most common type. During its observance, it is necessary to constantly take into account the proportion of proteins, fats and carbohydrates in the diet, proteins and fats should prevail. 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.
- Directed or Directed. This option involves the inclusion of several meals with a predominance of carbohydrates in the diet. This type of ketogenic diet is preferred for those who exercise. Carb-loading meals are done twice – before and after your workout. The rest of the time, proteins and fats predominate in the diet.
- cyclic typeis aimed at those who want to start the fat burning process, but cannot train completely without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick to the diet longer. The number and frequency of carbohydrate days depends on the goals the athlete sets for himself.
Important: The target and cyclical version of the keto diet is possible only after moving to standard.
Benefits of the keto diet:
- Weight loss - changing the body to receive energy from fat, which naturally breaks down. Statistics show that in six months of such a diet, you can lose from 3 to 12 pounds.
- Blood sugar control. Thanks to the ketogenic diet, the sugar level in the body decreases.
- Long-term brain activation. Ketones are an excellent source of energy for brain function. In addition, the rejection of carbohydrates leads to the absence of jumps in blood sugar, which favorably affects the process of concentration and attention.
- Increased energy and feeling of satiety. Ketones are a reliable and constant source of energy that lasts a long time. Plus, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reduction of epileptic seizures. This has already been discussed above. Also, the keto diet can replace some of the drugs in complex therapy.
- Normalization of cholesterol and blood pressure levels.
- Development of insulin resistance. A low-carb ketogenic diet significantly lowers insulin levels to the average norm.
- Improve skin condition.
Diet side effects:
- General weakness. 1-2 weeks the body is rebuilt for a new metabolic system, and a lack of carbohydrates in the diet naturally leads to fatigue and fatigue. The condition improves after the adaptation phase is completed.
- An increase in blood cholesterol, which can lead to blood vessel and heart problems. This may not be the case for everyone.
- avitaminosis. The diet ration is quite poor in the necessary vitamins and minerals, so it is recommended to additionally take a multivitamin complex.
- Violation of the gastrointestinal tract. A low amount of fiber in the diet can lead to constipation, intestinal dysbacteriosis and some other negative consequences.
- Ketoacidosis is an excess of ketones in the body. More ketones can be produced 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 on in the diet. Its main reason is the lack of magnesium. So drink extra or include foods that contain it in sufficient amounts in your diet.
contraindications
The keto diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. The ketogenic diet is prohibited for pregnant and lactating women, as well as children and teenagers. It is also better for people whose work is associated with high intellectual loads to abandon this weight loss option, as the absence of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
Using a ketogenic diet can reduce physical performance in athletes who participate in team sports, running, or CrossFit, as well as in those who remain anaerobic for a long time. It is also worth ditching this diet for those who have a bone strength problem, as the ketogenic diet can change the mineral composition of bones, which will lead to injuries and fractures.
Diabetics should be treated with caution, as doctors currently do not have an unequivocal opinion on this matter. Some believe that such a diet is indicated for diabetes, while others believe that it can only worsen the patient's condition.
The ketogenic diet is really effective in getting rid of fat stores. If you decide to use it for these purposes, I recommend that you consult a doctor, especially if you are already on medication or have chronic illnesses.