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 time, fatty foods were the cause of overweight. But relatively recently, scientists have come to the exact opposite conclusion. It turns out that fatty foods shape the body. Based on the research, a keto diet has been developed, which will be further discussed in this article.
The ketone diet triggers a process in our body called ketosis (hence the name diet), which burns body fat. However, this diet was originally developed to treat childhood epilepsy as part of a comprehensive therapy, not for weight loss. But only then its negative effects in the form of weight loss were observed.
weight loss process
With different diets, weight loss does not always result from a decrease in fat mass, often due to excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight by reducing the body’s fat reserves.
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 there are a lot of carbohydrates in the food, then everything that the body does not have time to process goes into body fat, which the body stores when it stops consuming carbohydrates. And this is repeated in every meal rich in carbohydrates.
In order for these fat stores to be used up, the body needs to limit its intake of carbohydrates. But such a strategy does not lead to any good, and its end can be very bad, even fatal. If you consume carbohydrates in moderation, in sufficient quantities to maintain energy reserves, and do not have the ability to place them in adipose tissue, you have the opportunity to lose weight quickly. When less carbohydrates enter the body, it begins to use backup sources, in which case it becomes a source of fat.
The body breaks down fat and begins the process of converting it into ketone bodies and fatty acids. Ketone bodies serve as a source of glucose replacement. This is a ketosis process. The frequency of epileptic seizures decreases when ketone bodies increase in the body of patients with epilepsy. It should be noted that not all oils have this effect. The ketosis process is caused by, for example, medium-chain fatty acids 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 ongoing, so it has been shown to have a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of carbohydrates entering decreases, they simply lose the ability to grow.
Keto diet: features, duration and stages
The keto diet is often compared to a normal low-carbohydrate diet, but this is incorrect. According to the basic principles of influence on the body, it is better to compare it with the Atkins or Kremlin diet. Ketodiet converts the body from normal glycolysis to lipolysis, but this takes some time to prepare. Therefore, results can be expected no earlier than 2-3 weeks. The first week is the restructuring of the body, but the loss of fat reserves is insignificant.
Stages of restructuring of the body:
- The first 12 hours (since the last intake of carbohydrates) - the body has a full utilization of glucose reserves. On the first day, it is recommended to leave all meals before dinner. You are allowed to eat 200-300 kcal for dinner, including 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- In the next 24-48 hours, there will be a change in the metabolic system. The body begins to look for alternative sources of protein and fatty acids, including carbohydrates. In this case, it is recommended to completely give up carbohydrate foods, only proteins and fats. From the fourth day, starch-free vegetables and fruits can be included in the diet.
- Seven days after the start of the diet, the body adapts to the lack of carbohydrates, the process of ketosis begins continuously, and proteins are not used as a source of energy. Ketosis can be measured with special blood or urine test strips, but this is not the case. The physiological symptoms of ketosis tell you more about your condition: increased urination and urination frequency, dry mouth (so it is important to drink plenty of water), bad breath (due to the release of acetone, which smells like nail polish remover or overripe fruit). Don't worry about it, it's a temporary phenomenon that will pass quickly. Among other things, you will feel a reduction in hunger and an additional burst of energy.
- Quit the keto diet. This is no less important stage than all the previous ones. The body simply cannot switch to a normal carbohydrate-rich diet. It takes time to get used to the glycolysis process and restructure. Therefore, carbohydrates should be introduced gradually, not exceeding 30 grams per day. Switching to a Mediterranean diet would be a great option that can be followed for a lifetime. In addition, it contains a lot of fat, which the body is accustomed to, and grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-adaptation period that requires 2-4 weeks from the start of the diet. In this case, it is necessary to gradually include medium-chain fatty acids in the diet. For example, start taking 30-40 grams of coconut oil or a special supplement in powder form, which contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This allows you to gradually adjust to smaller portions of carbohydrates. You can follow a ketone diet for 3-4 weeks to 12 months. Less than three weeks does not matter, because during this time the ketosis process only takes time to begin and you do not get the visible results. Exact information about more than a year is not available. However, long-term adherence to a ketone diet is dangerous because it can lead to liver steatosis, kidney stones and hypoproteinemia. Of course, the exclusion of one of the most important macronutrients and the accompanying micronutrients and vitamins can have a negative impact on life expectancy.
What foods are in the keto diet?
There is no set diet for the keto diet period. The set of foods for the ketodia diet is the lowest carbohydrate diet (no more than 30-50 grams per day). As a source of these carbohydrates, it is better to make vegetables, which also contain fiber, which promotes the normal functioning of digestive processes. It is recommended to completely abandon semi-finished products and ready meals, including sauces. Many of the above are due to the presence of carbohydrates in the form of sugar and starch. In some cases, fast carbs are allowed, but only from fruits.
Although the keto diet is considered a fatty diet, there are certain rules for eating fat:
- Saturated fats (meat, fat, cheese) should not exceed 20-30% of the daily diet;
- The rest of the diet should consist of both unsaturated and polyunsaturated fats.
What is allowed and forbidden in the keto diet?
Allowed foods - various types of meat (poultry, beef, pork, etc. ), and even fat and chicken skin, seafood, fish (preferably sea and oily fish - salmon, salmon, herring, etc. ). . . ), eggs, milk and fermented milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, squash, cucumbers, peppers, pumpkins, various vegetables and leafy salads), mushrooms, fruits with minimal sugar content, avocados, or you can choose coconut oil, flaxseed or olive for salads.
Prohibited foods include sugar, confectionery and flour products, confectionery, pasta, potatoes, bananas, grapes, cereals (except nuts, sesame and flaxseed) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can treat yourself to non-sugar drinks such as dry wine, rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
Based on this, a weekly menu is created. The main rule is to stay in 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 you are hungry, you can eat nuts, cheese, seeds and snacks.
An important: During the diet, the amount of fresh water consumed per day should be increased to 3, 8 liters, which will help to start the necessary processes and reduce the feeling of hunger.
Types of ketone diet
There are several types of ketone diets, depending on the severity of the condition:
- Standard option. This is the most common type. In maintaining it, the ratio of proteins, fats and carbohydrates in the diet should always be taken into account, and 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 with minimal intake of carbohydrates.
- Targeted or targeted. This option includes the inclusion of several carbohydrate-dominated foods in the diet. This type of keto diet is preferable for those who exercise. Loading carbohydrate meals is done twice - before and after exercise. The rest of the diet is dominated by proteins and fats.
- Cyclic typeIt is aimed at those who want to start the process of burning fat, but can not fully exercise without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to follow a diet for a long time. The number and frequency of carbohydrate days depends on the goals set by the athlete.
An important: Targeted and cyclic version of the keto diet is possible only after passing the standard diet.
Advantages of the 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. A keto diet lowers blood sugar levels.
- Long-term brain activation. Ketones are an excellent source of energy for the brain. In addition, the rejection of carbohydrates leads to the absence of blood sugar spikes, which has a positive effect on the process of concentration and attention.
- Increased energy and a sense of satiety. Ketones are a reliable and long-lasting source of energy. In addition, fatty foods will fill you up faster and last longer than carbohydrate foods.
- Reduction of epileptic seizures. This has already been discussed above. In addition, a ketone diet can replace some medications in complex therapy.
- Normalize cholesterol levels and blood pressure.
- Development of insulin resistance. A low-carbohydrate keto diet lowers insulin levels to a normal level.
- Improving skin condition.
Adverse effects of diet:
- General weakness. In 1-2 weeks the body is rebuilt into a new metabolic system, and a lack of carbohydrates in the diet naturally leads to fatigue and exhaustion. After the adaptation phase, the condition improves.
- Increased cholesterol in the blood can lead to problems with blood vessels and the heart. This may not be the case for everyone.
- Avitaminosis. The diet is very poor in essential vitamins and minerals, so it is recommended to take an additional multivitamin complex.
- Disorders of the gastrointestinal tract. Low levels of fiber in the diet can lead to constipation, gastrointestinal dysbacteriosis and other side effects.
- Ketoacidosis is an excess of ketones in the body. Ketones can be produced more than the body needs. This is especially dangerous when the insulin levels, which are characteristic of type 2 diabetics, are low.
- Leg cramps can occur at the beginning of the diet. Their main cause is magnesium deficiency. Therefore, drink it in addition, or include in your diet foods that contain it in sufficient quantities.
Contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and digestive system. The keto diet is contraindicated in pregnant and lactating women, as well as children and adolescents. For people whose work is associated with high intellectual load, it is better to avoid weight loss, because the lack of carbohydrates has a negative impact on brain function, leading to apathy and fatigue.
The use of the keto diet can reduce the physical performance of athletes who exercise in team sports, running or CrossFit, and remain anaerobic for a long time. It is also necessary to abandon this diet for those who have problems with bone strength, because the keto diet can change the mineral composition of bones, which can lead to injuries and fractures.
Patients with diabetes should be treated with caution, because doctors do not currently have a consensus on this issue. Some believe that such a diet is indicated for diabetes, while others believe that it can only worsen the patient's condition.
The keto diet is really effective in getting rid of fat reserves. If you decide to use it for this purpose, I recommend that you consult a doctor, especially if you are taking any medications or have a chronic illness.