If you like meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet option for you. Fatty foods have long been thought to be the cause of obesity. But relatively recently, scientists have come to completely opposite conclusions. Turns out, it's fatty foods that can get you in shape. Based on the findings, a keto diet was developed, which will be discussed further in the article.
The ketone diet starts a process in our body called ketosis (hence the diet's name) that burns body fat. But originally this diet was not created for the purpose of weight loss, but for the treatment of childhood epilepsy as part of complex therapy. And only later was its side effect in the form of weight loss noticed.
weight loss 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 keto diet, on the other hand, reduces weight precisely by breaking down fat stores 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 bodies is made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain going. If the diet contains a large amount of carbohydrates, anything that the body cannot process turns into body fat, which the body stores if no more carbohydrates are consumed. And this is repeated with every carbohydrate-rich meal.
It is logical that in order for these fat reserves to be used up, 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, up to death. If you use carbohydrates moderately and in the right amount to maintain energy reserves without the opportunity to store them in adipose tissue, there is a chance that you will lose weight fairly quickly. When a smaller amount of carbohydrates enters the body, it begins to use reserve sources, in which case fat is the source.
The body begins breaking down fat and converting it into ketone bodies and fatty acids. Ketone bodies act as a substitute for glucose. This is the process of ketosis. In a situation with an increased level of ketone bodies in the body in epileptics, the frequency of epileptic seizures decreases. It's worth noting that not all fats produce this effect. The process of ketosis is triggered by medium-chain fatty acids, which are contained in coconut oil, for example.
Today, the keto diet is actively used not only in medicine, but also in sports nutrition. Studies on its effects are ongoing, so it is found that it has a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of carbohydrates consumed decreases, they simply lose the opportunity to grow.
Keto Diet: Features, Duration and Phases
The keto diet is often compared to regular low-carb diets, but that's not true. It is better to compare it with the Atkins or Kremlin diets on the basic principles of effects on the body. The keto diet shifts the body from its usual glycolysis to the lipolysis process, but this requires some preparation time. Therefore, results can be expected in 2-3 weeks at the earliest. The first week is the restructuring of the body, and the loss of fat stores is negligible.
Stages of body restructuring:
- In the first 12 hours (since the last carbohydrate intake), the body's glucose reserves are completely used up. On the first day, it is recommended to skip all meals until dinner. For dinner, without carbohydrates, you are allowed to eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat.
- 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 present in the body. At this time, it is recommended to completely abandon the intake of carbohydrate-containing foods, only proteins and fats. From the fourth day, you can introduce non-starchy vegetables and fruits into the diet.
- 7 days after the start of the diet, the body is already adjusting to the lack of carbohydrates and the process of ketosis is started continuously, while proteins are no longer used as a source of energy. The state of ketosis can be measured with special blood or urine test strips, but this is rather counterproductive. The physiological symptoms of ketosis tell you much more about your condition: an increase in the amount of urine produced and frequency of urination, the occurrence of dry mouth (which is why it is important to drink plenty of water), bad breath (due to the release of acetone, which afternail polish remover or overripe fruit). You should not worry about this, this is a temporary phenomenon that will pass quickly. Among other things, you will feel less hunger and an extra boost of energy.
- Get off the keto diet. This is no less important than all previous ones. The body just can't adjust to a habitual high-carb diet. A period of adjustment and restructuring to the process of habitual glycolysis is required. 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 large amount of fat, to which the body has already become accustomed, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional acclimatization period of 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 by 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 gives you the opportunity to gradually get used to smaller carbohydrate portions. You can stay on the ketone diet for anywhere from 3-4 weeks to 12 months. Less than three weeks doesn't make sense as that's just time for the ketosis process to start and you won't see any visible results. No reliable information is available for a period of more than one year. But sticking to a ketone diet for an extended period of time is a dangerous proposition because fatty liver, kidney stones, and hypoproteinemia can develop. Of course, deprivation of any of the important macronutrients and accompanying trace elements and vitamins can negatively impact life expectancy.
What foods are on the keto diet?
There is no clearly approved diet for the time of the keto diet. A set of products for a keto diet is a diet with a minimum carbohydrate content (no more than 30-50 grams per day). It is preferable to prepare vegetables as a source of these carbohydrates, which also contain fiber that contributes to the normal functioning of the digestive processes. It is recommended to completely abandon semi-finished and ready-made dishes, including sauces. Because most of the above carbohydrates come in the form of sugars and starches. In some cases, the use of fast carbohydrates is allowed, but only from fruits.
Although the keto diet is considered a fat diet, there are certain rules for consuming 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 what is forbidden on a ketogenic diet?
Allowed foods - various types of meat (poultry, beef, pork, etc. ), also with pieces of fat and chicken skin, seafood, fish (it is better to give preference to sea and oily fish - salmon, salmon, herring, etc . ), eggs, milk and sour milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, all green and leafy salads), mushrooms, fruits with a minimum sugar content , avocado or coconut oil, for salads you canChoose flaxseed or olive.
Prohibited foods are sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, grains (except chickpeas, sesame and flaxseed in moderation) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can indulge in dry wine, unsweetened spirits like rum, whiskey, gin or vodka in moderation, and dark chocolate.
On this basis, the menu for the week is put together. The main rule is to stay within 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 there is a feeling of hunger, you can have a snack with nuts, a piece of cheese and 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 ketone diets
Depending on the severity of compliance, there are several types of ketone diets:
- default option. This is the most common type. With its observance, it is necessary to constantly take into account the ratio of proteins, fats and carbohydrates in the diet, proteins and fats should prevail. This option is often chosen by people trying to lose weight, as well as professional athletes who tolerate physical activity with minimal carbohydrate intake.
- Aimed or targeted. This option involves the inclusion of multiple carbohydrate-predominant meals in the diet. This type of keto diet is preferred for those who exercise. Loading carbohydrate meals is carried out twice - before training and after. The rest of the time, proteins and fats predominate in the diet.
- cyclic typeis aimed at those who want to start burning fat, but cannot fully train without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick with the diet longer. The number and frequency of carbohydrate days depends on the goals that the athlete sets for themselves.
Important: The goal and cyclic version of the keto diet is only possible after passing the standard version.
Keto Diet Benefits:
- Weight loss - by switching the body to energy from fat, which is naturally broken down. Statistics show that in six months of such a diet you can lose from 3 to 12 kilograms.
- blood sugar control. Thanks to the keto diet, the level of sugar in the body decreases.
- Long-term activation of the brain. 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 has a beneficial effect on the process of concentration and attention.
- More energy and a feeling of satiety. Ketones are a reliable and constant source of energy that lasts a long time. Fatty foods also fill you up faster and last longer than carbohydrate foods.
- Reducing epileptic seizures. This has already been discussed above. In addition, the ketone diet can replace some of the drugs in complex therapy.
- Normalization of cholesterol levels and blood pressure.
- development of insulin resistance. A low-carb keto diet significantly lowers insulin levels to the average norm.
- improvement of the skin condition.
Side effects of the diet:
- General weakness. 1-2 weeks, the body is rebuilt to a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. After completing the adaptation period, the condition improves.
- An increase in the level of cholesterol in the blood, which can lead to problems with the blood vessels and heart. This may not be the case for all.
- avitaminosis. The diet 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 small 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 occur early in the diet. Their main reason is a lack of magnesium. Therefore, drink it extra or include foods that contain sufficient amounts of it in your diet.
contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid and digestive system. The keto diet is prohibited for pregnant and breastfeeding women, as well as children and teenagers. It is also better for people whose work involves high intellectual load to refrain from this weight loss option, since the lack of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
Using a keto diet can reduce physical performance in athletes involved in team sports, running, or CrossFit, as well as those who remain anaerobic for long periods of time. It's also worth abandoning this diet for those who have a problem with bone strength, as the ketogenic diet can change the mineral composition of bones, which will lead to injuries and fractures.
Diabetics should be treated with caution, since doctors currently have no 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 for getting rid of fat stores. If you decide to use these purposes, I recommend that you consult a doctor, especially if you are already taking medication or have a chronic illness.