If you like meat and fat and are not interested in sweets and starchy foods, then this is the perfect diet for you. For a long time, it was fatty foods that were considered the cause of overweight. But relatively recently, scientists have come to completely opposite conclusions. It turned out that it is fatty foods that can get you in shape. Based on the results, a keto diet was developed which will be discussed further in the article.
The ketone diet begins a process in our body called ketosis (hence the name of the diet), which burns body fat. But initially, this diet was not developed for the purpose of losing weight, but to treat childhood epilepsy as part of a complex treatment. And only later was its side effect noticed in the form of weight loss.
weight loss process
When using different diets, weight loss is not always due to decreasing fat mass, often the weight decreases due to excess fluid or excess muscle mass is removed. The keto diet, on the other hand, reduces weight precisely by reducing the body's fat reserves.
To understand why these effects occur, let's look at the process of ketosis in the body. All food that enters our body is made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain going. If the food contains a large amount of carbohydrates, then everything that the body does not have time to work in the body fat that the body stores goes if there is a risk of consuming carbohydrates. And this will be repeated in every meal that is rich in carbohydrates.
It is logical that in order to start consuming these fat reserves it is necessary to limit the intake of carbohydrates into the body. But such a policy will not lead to any good, it can end very badly, up to death. If you use carbohydrates in moderation, in the right amount, sufficient to maintain energy reserves, without the possibility of putting them in adipose tissue, then there is a possibility of losing weight fairly quickly. When less carbohydrates enter the body, it begins to use reserves, in which case it becomes a fat source.
The body begins 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 situations of increased ketone body content in epileptic patients that the incidence of epileptic seizures decreases. It is noteworthy that not all fats have this effect. The ketosis process is started with a medium chain of fatty acids, which are found in coconut oil, for example.
Today, the keto diet is actively used, not only in medicine but also in sports nutrition. Research into its effects is ongoing and it is being shown that it has a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of carbohydrates that come in decreases, they simply lose the opportunity to grow.
Keto diet: characteristics, length and level
A 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 in accordance with the principles of exposure to the body. A keto diet transports the body from normal glycolysis to lipolysis, which requires a certain amount of preparation time. Therefore, results can not be expected until after 2-3 weeks. The first week is the restructuring of the body and the loss of fat reserves is negligible.
Stages of body restructuring:
- The first 12 hours (from the last intake of carbohydrates) - it is the perfect use 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 will be changes in the metabolic system. The body begins to look for other carbohydrate sources of protein and fatty acids, including those already in the body. At this time, it is recommended to completely stop eating carbohydrate foods, only protein and fat. From the fourth day on, you can include starchless vegetables and fruits in your diet.
- 7 days after the start of the diet, the body is already adjusting to a carbohydrate deficiency and the ketosis process starts continuously while proteins are no longer used as an energy source. The condition of ketosis can be measured with special blood or urine test strips, but this is rather impractical. The physiological characteristics of ketosis will tell you much more about your condition: increased urine output and frequency of urination, dry mouth (which is why it is important to drink plenty of water), bad breath (due to the release of acetone, which can smell like nail polish remover or immature fruit). You should not worry about this, it is a temporary phenomenon that passes quickly. Among other things, you will experience a decrease in hunger and increased energy.
- Getting out of the keto diet. This is no less important than all the previous ones. The body simply can not switch to a normal diet high in carbohydrates. A period of adjustment and restructuring to the glycolysis process is necessary. Therefore, carbohydrates should be added gradually, not exceeding 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. In addition, it also contains large amounts of fat, which the body is already accustomed to, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional adjustment period, which takes 2-4 weeks before starting the diet. During this time it is necessary to gradually introduce a medium chain of fatty acids into the diet. For example, start taking 30-40 grams of coconut oil a day or a special supplement in the form of a powder, which already contains ketone.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This gives you the opportunity to get used to smaller carbohydrate doses gradually. You can stick to a ketone diet from 3-4 weeks to 12 months. Within three weeks it makes no sense, as during this time the ketosis process will only have time to begin and you will not get any visible results. No reliable information is available for more than one year. But sticking to a ketone diet for a long time is a dangerous task, as liver fat depletion, kidney stones and hyperprotein hyperplasia can develop. Of course, rejection of one of the important nutrients and accompanying minerals and vitamins can have a negative effect on life expectancy.
What foods are on the keto diet?
There is no clearly accepted diet for the period that keto diet is. A product set for a keto diet is a diet with a minimum carbohydrate content (not more than 30-50 grams per day). It is desirable to create vegetables as a source of these carbohydrates, which also contain fiber, which promote the normal functioning of digestive processes. It is recommended to completely stop using semi-finished products and prepared dishes, including sauces. Since most of the above contains carbohydrates in the form of sugar and starch. In some cases, the use of fast carbohydrates is allowed, but only from fruits.
Although the keto diet is considered a fatty diet, there are certain rules about eating fat:
- Saturated fats (meat, butter, cheese) should not exceed 20-30% of the daily diet;
- Monounsaturated and polyunsaturated fats should be the rest of the diet.
What is permissible and forbidden to eat on a keto diet?
Allowed foods - different types of meat (poultry, beef, pork, etc. ), Even with pieces of fat and chicken skin, seafood, fish (better to give sea and fatty fish - salmon, salmon, herring, etc. ), eggs, dairy-and buttermilk products (excluding additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, vegetables and leafy salads), mushrooms, low-sugar fruits, avocados or coconut oil, for salad, you can choose lettuce.
Prohibited foods include sugar, sweets and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and flax in moderation) and all refined carbohydrates, as well as beer, sweet tincture and juice.
Sometimes you can 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 principle 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 you feel hungry, you can have a snack with nuts, cheese, seeds.
Important: during the diet you need to increase the amount of clean water consumed per day to 3, 8 liters, it will help to 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:
- Regular option. This is the most common type. During this time it is necessary to constantly take into account the ratio of proteins, fats and carbohydrates in the diet, proteins and fats should be predominant. This option is often chosen by people who are trying to lose weight, as well as professional athletes who tolerate physical exertion well with a minimum of carbohydrate intake.
- Targeted or targeted. This option involves incorporating into the diet of several meals with predominant carbohydrates. This type of keto diet is desirable for those who exercise. Charging carbohydrate meals are performed twice - before training and after training. The rest of the time, protein and fat are predominant in the diet.
- Circular typeis intended for those who want to start the fat burning process but can not exercise fully without carbohydrates. In this case, there are carbohydrate days in the diet. This will allow you to stick to your diet for longer. The number and frequency of carbohydrate days depend on the goals that the athlete sets.
Important: The goal and circular version of the keto diet is only possible after passing the standard.
Benefits of ketone diet:
- Weight loss - by dividing the body to get energy from fat, which is broken down naturally. Statistics show that in six months of such a diet you can lose from 3 to 12 kilos.
- Blood glucose control. Thanks to a keto diet, the amount of sugar in the body decreases.
- Long-term brain activation. Ketones are a great source of energy for brain function. In addition, the rejection of carbohydrates leads to a lack of jumps in blood sugar, which has a positive effect on the concentration process and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable and stable energy source that lasts for a long time. In addition, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reducing epileptic seizures. This has already been discussed above. In addition, a ketone diet may replace some drugs in complex treatment.
- Standardization of cholesterol and blood pressure.
- Development of insulin resistance. A low-carb keto diet significantly reduces insulin levels to moderate levels.
- To improve the condition of the skin.
Dietary side effects:
- General weakness. 1-2 weeks the body is rebuilt into a new metabolic system and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. The situation improves after the adjustment process is completed.
- Elevated blood cholesterol levels, which can lead to blood vessel and heart problems. This may not be the case for everyone.
- Avitaminosis. The dietary dose is rather poor in essential vitamins and minerals, so it is recommended to take a multivitamin supplement as well.
- Violation of the gastrointestinal tract. Low levels of fiber in the diet can lead to constipation, intestinal bacterial acid 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 of type 2 diabetes.
- Leg cramps can occur early in the diet. Their main reason is a lack of magnesium. Therefore, drink it extra or have foods that contain it in sufficient amounts in your diet.
Contraindications
Ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and diseases of the gastrointestinal tract. Keto diet is prohibited for pregnant and lactating women, as well as children and adolescents. It is also better for people with work that is associated with high intellectual stress to abandon this weight loss option, as a lack of carbohydrates has a negative effect on brain function, leading to apathy and fatigue.
Using a keto diet can reduce physical performance in athletes doing team sports, running or CrossFit, as well as in those who are anaerobic for a long time. It is also worth stopping this diet for those who have bone strength problems, as a keto diet can alter the mineral composition of bones leading to injury and fractures.
Diabetics should be treated with caution as doctors do not currently have an unequivocal opinion on this issue. Some people believe that such a diet is for diabetics while others believe that it can only aggravate the patient's condition.
Keto diet is very 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 already taking any medication or have a chronic illness.