keto diet.Ketogenic Diet, What's the Bottom Line?What are the results of the keto diet and what are the reviews?How does it work, are there any difficulties, what are the keto diet menus and is it dangerous.
- keto diet
- The keto diet is a low-carbohydrate, high-fat diet that aims to provide nutrition for ketone bodies.
Why is the ketogenic diet effective, what are its contraindications and reviews, what is its principle of action?What should be included in the keto diet menu and what about reviews from those who have lost weight?This is what we will discuss today.
How does the keto diet work?
When our food contains fat, protein and carbohydrates, our body receives energy from glucose.We get glucose from carbohydrates.Now that grocery stores are easy to reach, this is the most common type of food.But what happens when carbohydrate products such as cereal or bread are in short supply due to crop failure, habitat or seasonality?
Carcasses are forced to take energy from fatty acids and proteins.You probably remember my video about running for weight loss - here it is - in it I look at the process of obtaining energy through the oxidation of fatty acids.Now I will briefly remind you that all our organs that have mitochondria in tissue cells work perfectly on fatty acids.These are heart muscle, myocardium, and skeletal muscle (the same ones we pump in the gym) and smooth muscle.
However, our brain, which is 60% fat, does not lose weight;even prolonged fasting does not cause significant harm to mental abilities.Why?The reason is, the blood-brain barrier (BBB) is a barrier that ensures the constancy of the brain's internal environment.It is he who does not allow fatty acids to pass through - not out (that's why the brain does not lose weight), but also inward.And the brain is unable to consume fatty acids as an energy source.
However, the brain cannot be left without fuel, and nature has determined that due to a diet that cannot provide sufficient amounts of glucose, the brain turns to alternative fuel sources - the so-called ketone bodies.
- Ketone bodies
These three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
This substance is formed in the liver from fatty acids and this process is called ketogenesis.Not much acetone is produced;Our main fuel is beta-aminobutyric acid.This is where, to a large extent, the central nervous system works during periods of absence of carbohydrates in the diet.
Is the keto diet bad or not?
Ketogenesis is a completely normal metabolic process and is nothing to be afraid of.All the fears stem from the fact that the state of ketosis - when the body works on ketone bodies - is often misinterpreted as pathological acidosis requiring immediate intervention.But these things are different and now we will discuss a little what the essence is.
Ketoacidosis
What is ketoacidosis.This is almost the same as ketosis, but this is not caused by a lack of glucose due to a lack of carbohydrates, but rather a lack of insulin.Let me remind you that our most important hormone, insulin, is a transporter.It is our loader that knows how to carry glucose through the cell membrane.
When there is a lot of glucose, but no insulin or it does not perform its function, cells, as on a carbohydrate-free diet, begin to experience energy starvation.As a result, the body produces a number of hormones that can break down fat (lipolytic, in this case called counterinsular) and the liver begins to produce ketone bodies from fatty acids.So what happened?
There is a lot of undigested glucose, there is also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which causes dehydration - the so-called osmotic diuresis.As a result of diuresis, electrolytes are lost - and you remember that this is very, very bad from this video, even two - the electrolyte balance shifts towards acidification and as a result, this ketoacidosis develops.all this requires urgent hospitalization, as the patient can easily move the horse.
It is very clear that this situation is only possible in two cases
- Type 1 diabetes, when the pancreas does not produce insulin
- Dehydration - diarrhea, vomiting, use of diuretics.
This means that if you are healthy and don't have type 1 diabetes, you don't need to be afraid of ketoacidosis at all.In your case, the nervous system will work perfectly on ketone bodies.
So, how to use the keto diet
Firstand the most important thing is to enter a state of ketosis.And this is one of the most difficult tasks.Because in many cases - remember I told you about homeostasis - people have been eating carbohydrate-containing foods for decades for the first time - this will be stressful for the body.Carcasses are not used to this and you won't enter a state of ketosis in a day or two.That takes time.First, the body will consume the remaining glucose and glycogen.It will then try to produce glucose from amino acids, glycerol, and lactic acid using gluconeogenesis.And only when it becomes absolutely impossible for him to start the process of ketogenesis and, with a creak, begins to drag the nutritional system of the central nervous system onto a new path.Remember - carcasses really don't like disruptions in homeostasis and resist them as best they can.
This is the most difficult first time - you are dull, angry, have no strength, your brain refuses to work, your head is spinning - and many other pleasures.And how long this condition lasts varies from person to person, but it can last up to two or three weeks.
Second.To enter ketosis, you need to reduce carbohydrates or minimize them - and this is another difficulty.There are organs that cannot use fatty acids or ketone bodies as energy.They need glucose and only glucose - this is the intestinal epithelium, vascular endothelium, eye lens, adrenal cortex and something else - I don't remember.So you can't leave it without glucose.The carcass will obtain glucose through gluconeogenesis either from your muscles or from the minimal carbohydrates included with the diet.But that's the point - remember about homeostasis - the desire to maintain balance at all costs - getting into ketosis is difficult, but getting out of it is as easy as shelling pears.And then hello to the fat deposits on the back side.
Third— to enter ketosis you need to eat lots of fat and don't overdo it with protein!!!!And this is also very difficult to control.Because if there is an excess of protein in the diet - with the help of the same gluconeogenesis, the carcass will immediately make glucose from it - and you will again come out of this hard-won state of ketosis.If there is too little protein, I will gradually lose muscle.And it is very, very difficult for beginners to find this balance.With fats, everything is simple - 80% of the diet should be fat.
Fourth- difficulty judging whether we have entered ketosis or not.
- Testing for the presence of acetone in urine with strips does not make sense.We can be in ketosis and there will be no acetone in the urine.
- Blood analysis using a glucometer with special strips for ketone bodies can be done, but these strips are not cheap at all.
- Finally, there are special tools to detect acetone in breath.They were created for epilepsy sufferers because the ketogenic diet is good for treating epileptic seizures - but they also cost about 100 dollars.
And finally, if you decide to try the keto diet, how should you plan your diet?
- protein - 1.5-2 grams per body weight.This is conditional.
- The rest is fat.
What foods are suitable for the keto diet?
- egg with egg yolk
- all cheese
- fatty cottage cheese
- sour cream
- salo
- pig
- Crazy
- salmon
- trout
- salmon
- lamb