If you like meat and fat and don't like sweet and starchy foods, then this is the perfect diet choice for you. For a long period of time, fatty foods were considered the cause of being overweight. But relatively recently, scientists have come to a completely opposite conclusion. It turns out that fatty foods can make you fit. Based on the findings, the 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), which burns body fat. But initially this diet was developed not for the purpose of weight loss, but for the treatment of epilepsy in childhood, as part of complex therapy. And only then is the side effect of weight loss known.
weight loss process
When using various diets, weight loss does not always occur due to a decrease in fat mass, often weight is lost due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight 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 food that enters our body consists of protein, carbohydrates and fat. Carbohydrates give us energy and keep the brain working. If the food contains large amounts of carbohydrates, then everything that the body does not have time to process becomes body fat, which the body stores when carbohydrates are stopped. And this will be repeated every meal rich in carbohydrates.
It is logical that in order for these fat reserves to begin to be consumed, 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, to death. If you use carbohydrates in moderation, in the right amount, enough to maintain energy reserves, without the possibility of storing them in adipose tissue, then there is a possibility of fairly rapid weight loss. When a small amount of carbohydrates enters the body, it begins to use the reserve source, 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 substitute source of glucose. This is a process of ketosis. In situations of increased content in the body of ketone bodies in epileptic patients, the frequency of epileptic seizures decreases. It should be noted that not all fats produce this effect. The process of ketosis is triggered by medium-chain fatty acids, which are found, for example, in coconut oil.
Today, the keto diet is actively used not only in medicine, but also in sports nutrition. Studies on its effect 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 that enter is reduced, then they lose the opportunity to grow just like that.
The keto diet: features, duration and stages
The 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 diet or the Kremlin according to the basic principle of its impact on the body. The keto diet shifts the body from regular glycolysis to lipolysis, but this requires a certain amount of preparation time. Therefore, results can be expected no earlier than in 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 (since the last carbohydrate intake) - there is a complete use of glucose reserves in the body. On the first day, it is recommended to skip all meals until dinner. For dinner, you are allowed to eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- The next 24-48 hours there is a change in the metabolic system. The body begins to look for alternative sources of carbohydrates from protein and fatty acids, including those already in the body. At this time, it is recommended to completely abandon the intake of carbohydrate foods, only proteins and fats. From day four, you can include starch-free vegetables and fruits in your diet.
- 7 days after starting the diet, the body has adapted to the lack of carbohydrates and the process of ketosis is launched continuously, while protein is no longer used as an energy source. The state of ketosis can be measured using special blood or urine test strips, but this is somewhat counter-productive. The physiological symptoms of ketosis will tell you more about your condition: increased urine output and frequency of urination, dry mouth (which is why it's important to drink plenty of water), bad breath (due to the release of acetone, which can smell like paint remover). nails or overripe fruit). You don't have to worry about this, it's a fleeting temporary phenomenon. Among other things, you will feel a decrease in hunger and an additional burst of energy.
- Get off the keto diet. This is a stage no less important than all the previous ones. The body cannot switch to a high-carb diet habit. A period of adaptation and restructuring to the habitual glycolysis process is required. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. An excellent option is to switch to a Mediterranean diet, which can be followed for the rest of your life. In addition, it also contains a large amount of fat, which the body is used to, and whole grains, vegetables, and fruits are great sources of carbohydrates.
Some experts recommend an additional pre-adaptation period, which takes 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 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 will give you a chance to gradually get used to the smaller carb servings. You can follow a ketone diet from 3-4 weeks to 12 months. Less than three weeks does not make sense, because during this time the process of ketosis will only have time to start, and you will not get visible results. There is no reliable information about a period of more than one year. But sticking to a ketone diet for a long time is a dangerous job, since liver steatosis, kidney stones and hypoproteinemia can develop. Naturally, rejection of any of the essential macronutrients and their accompanying microelements and vitamins can have a negative impact on life expectancy.
What foods are included in the keto diet?
There is no clearly approved diet for the keto diet period. The set of products for the keto diet is a diet with minimal carbohydrate content (no more than 30-50 grams per day). It is better to take vegetables as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of the digestive process. It is recommended to completely abandon semi-finished products and ready-made dishes, including sauces. Because most of the above contain 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 fat diet, there are certain rules for consuming fat:
- Saturated fat (meat, butter, cheese) should not exceed 20-30% of the daily diet;
- Monounsaturated and polyunsaturated fats should be leftovers.
What are the do's and don'ts on the keto diet?
Allowed food - various types of meat (poultry, beef, pork, etc. ), even with cuts of fat and chicken skin, seafood, fish (it is better to give preference to marine and oily fish - salmon, salmon, herring, etc. . ), eggs, dairy products and sour milk (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, bell peppers, pumpkin, any vegetables and leafy salads), mushrooms, sugary fruitsminimum, avocado or coconut oil, for a salad, you can choose flaxseed or olive.
Prohibited foods are sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and flax to taste) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can treat yourself to dry wine, unsweetened alcoholic beverages such as rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
On this basis, the menu for the week is compiled. The main rule is to stay within the permissible 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 hunger strikes, 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 hunger.
Types of ketone diet
There are several types of ketone diets, depending on the level of adherence:
- Standard options. This is the most common type. During his observations, it is necessary to constantly take into account the ratio of protein, fat and carbohydrates in the diet, protein and fat should prevail. This option is often chosen by people trying to lose weight, as well as professional athletes who tolerate physical activity well with a minimal intake of carbohydrates.
- Targeted or targeted. This option involves the inclusion in the diet of several foods with a predominance of carbohydrates. This type of keto diet is preferred for those who exercise. Loading carbohydrate foods is done twice - before training and after. The rest of the time, protein and fat predominate in the diet.
- Cyclic typeaimed at those who want to start the fat burning process, but cannot fully train without carbohydrates. In this case, the day carbohydrates are provided in the diet. This allows you to stay on the diet for a longer time. The number and frequency of carbohydrate days depends on the goals the athlete sets for himself.
Important: target and cyclic version of the keto diet is possible only after passing the standard one.
Benefits of the ketone diet:
- Weight loss - by diverting the body to receive energy from fat, which breaks down naturally. 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, sugar levels in the body decrease.
- 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 spikes in blood sugar, which favorably affects the processes of concentration and attention.
- Increases energy and satiety. Ketones are a reliable and constant source of energy that lasts for a long time. In addition, fatty foods make you full faster and last longer than carbohydrate foods.
- Reduces epileptic seizures. This was discussed above. In addition, ketone diets can replace some drugs in complex therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. The low-carb keto diet significantly reduces insulin levels to an average norm.
- Improve skin condition.
Side effects of the diet:
- General weakness. 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 fatigue. Conditions improve after the completion of the adaptation phase.
- Increased cholesterol in the blood, which can cause problems with blood vessels and the heart. This may not apply to everyone.
- vitamin deficiency. The diet is quite poor in the necessary vitamins and minerals, so it is advisable to take an additional multivitamin complex.
- Digestive tract disorders. A low amount of fiber in the diet can lead to constipation, intestinal dysbacteriosis, and several other negative consequences.
- Ketoacidosis is an excess of ketones in the body. More ketones can be produced than the body needs. This is especially dangerous when insulin levels are low, which is typical for people with type 2 diabetes.
- Leg cramps may appear early in the diet. Their main reason is magnesium deficiency. Therefore, take it extra, or include foods containing it in sufficient quantities in the diet.
Contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. The keto diet is prohibited for pregnant and lactating women, as well as children and adolescents. It is also better for people whose work is associated with a high intellectual load to abandon this weight loss option, since the absence of carbohydrates negatively affects brain activity, causing apathy and fatigue.
The use of the keto diet can decrease physical performance in athletes participating in team sports, running or CrossFit, as well as in those who remain anaerobic for long periods of time. It's best to leave this diet for those who have problems with bone strength, because the keto 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 a firm opinion 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 indeed effective for getting rid of fat reserves. If you decide to use it for this purpose, then I recommend that you consult a doctor, especially if you are already taking medication or have a chronic disease.