If you like meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet choice. For quite some time, fatty foods were considered to be the cause of overweight. But relatively recently, scientists have come to the exact opposite conclusion. It turned out that exactly fatty foods can give you shape. Based on the findings, a keto diet was developed, which will be discussed later in the article.
The ketone diet in our body starts a process called ketosis (hence the name of the diet) which burns body fat. But originally, this diet was not developed for weight loss, but for the treatment of childhood epilepsy as part of a complex therapy. And only later was its side effect in the form of weight loss noticed.
weight loss process
With different diets, weight loss is not always due to a decrease in fat mass, often due to the loss of excess fluid or excess muscle mass. In turn, the keto diet reduces weight directly by reducing the body's fat reserves.
To understand why this effect occurs, let's look at the process of ketosis 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 functioning. If a food contains a large amount of carbohydrates, then everything that the body does not have time to process goes into the body fat, which the body stores in case the carbohydrates stop consuming. And it will be repeated with every carbohydrate-rich meal.
Logically, in order for these fat reserves to start consuming, it is necessary to limit the intake of carbohydrates in the body. But such a strategy will not lead to anything good, it can end very badly, even to death. If you consume moderate amounts of carbohydrates, which are sufficient to maintain energy reserves, without the possibility of precipitating them in adipose tissue, you can lose weight fairly quickly. When the body receives less carbohydrates, it begins to use spare sources, in which case the source will be fat.
The body begins to break down fats and converts them into ketone bodies and fatty acids. Ketone bodies will act as a source of glucose as a substitute. It is a ketosis process. It is in a situation where people with epilepsy have increased levels of ketones in the body that the frequency of epileptic seizures decreases. It is worth noting that not all fats produce this effect. The ketosis process is triggered by medium-chain fatty acids found in, for example, coconut oil.
Today, the keto diet is actively used not only in medicine, but also in sports nutrition. Studies of its effects are ongoing, so it is found to have a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of incoming carbohydrates decreases, then they simply lose the opportunity to grow.
Keto diet: properties, 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 or Kremlin diet in terms of basic effects on the body. The keto diet shifts the body from normal glycolysis to lipolysis, but it requires a certain amount of preparation time. Therefore, results can be expected no sooner than after 2-3 weeks. The body undergoes a restructuring during the first week and the loss of fat reserves is negligible.
Stages of body restructuring:
- The first 12 hours (since the last carbohydrate intake) - the body is fully depleted of glucose reserves. On the first day, it is recommended to skip all meals until dinner. For dinner it is allowed to eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- Changes in the metabolic system occur over the next 24-48 hours. The body begins to look for alternative sources of carbohydrates from proteins and fatty acids, including those already in the body. During this time, it is recommended to completely give up carbohydrate intake, only protein and fat. From the fourth day, you can include starchy and fruit-free vegetables.
- 7 days after starting the diet, the body is already adapting to the lack of carbohydrates and the process of ketosis is constantly started, while protein is no longer used as an energy source. Ketosis can be measured using special blood or urine test strips, but it is quite counterproductive. The physiological symptoms of ketosis will tell you much more about your condition: increased urine output and frequency of urination, dry mouth (so it is important to drink plenty of water), bad breath (due to the release of acetone, which can smell like nail polish remover or overripe fruit). You shouldn't worry about it, it's a temporary phenomenon that goes away quickly. Among other things, you will feel a decrease in hunger and an extra burst of energy.
- Getting out of the keto diet. This is no less important than all the previous ones. The body simply cannot switch to a regular diet high in carbohydrates. An adjustment and restructuring period is required for the normal glycolysis process. Therefore, carbohydrates should be given gradually, not more than 30 grams per day. It would be a great opportunity to switch to a Mediterranean diet that can be followed for the rest of your life. In addition, it is high in fat, to which the body is already accustomed, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-adaptation period of 2-4 weeks before starting a diet. During this time, medium-chain fatty acids should be gradually added to the diet. For example, start taking 30-40 grams of coconut oil a day or in the form of a special additive powder that already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will allow you to gradually get used to smaller portions of carbohydrates. You can follow a ketone diet for 3-4 weeks to 12 months. Less than three weeks does not make sense, because during this time the ketosis process will only have time to start and you will not achieve visible results. There is no reliable information for a period longer than a year. However, prolonged adherence to a ketone diet is a dangerous measure as liver steatosis, kidney stones and hypoproteinaemia may develop. Of course, the rejection of one of the important macronutrients and their accompanying micronutrients 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 product set for the keto diet is a diet with a minimum carbohydrate content (not more than 30-50 grams per day). As a source of carbohydrates, it is desirable to use vegetables that also contain fiber, which promotes the normal functioning of digestive processes. It is recommended to completely abandon semi-finished and ready meals, including sauces. Because 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 fruit.
Although the keto diet is considered a fat diet, there are some rules for eating 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 forbidden to eat on a keto diet?
Allowed dishes - different types of meat (poultry, beef, pork, etc. ), even with pieces of fat and chicken skin, seafood, fish (it is better to prefer sea and fatty fish - salmon, salmon, herring, etc. ), eggs, milkand sour milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, paprika, pumpkin, any greens and lettuce), mushrooms, low-sugar fruit, avocado or coconut oil, flax seeds for saladsor olives.
Prohibited foods include sugar, confectionery and flour, confectionery, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and flax in moderation) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
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.
Based on this, a weekly menu is compiled. The main rule is to follow 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 snack with nuts, a piece of cheese, seeds.
Important: During the diet, the amount of clean water consumed per day should be increased to 3. 8 liters, it will help to start the necessary processes and reduce the feeling of hunger.
Types of ketone diets
There are several types of ketone diets depending on the severity of compliance:
- Standard option. This is the most common way. Against this background, the ratio of protein, fat and carbohydrates in the diet should be constantly taken into account, and protein and fat 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 carbohydrate intake.
- Purposeful or purposeful. This option includes the inclusion of multiple meals in a predominantly carbohydrate diet. This type of keto diet is recommended for those who exercise. Carbohydrate meals are taken twice - before training and after. The rest of the diet is dominated by protein and fat.
- Cyclic typeis intended for those who want to start the process of burning fat, but can not fully train without carbohydrates. In this case, the diet includes carbohydrate days. This allows you to follow a diet for a longer period of time. The number and frequency of carbohydrate days depends on the goals set by the athlete.
Important: The target and cyclic version of the keto diet is only possible after passing the standard.
Benefits of a ketone diet:
- Weight Loss - Switching the body to get energy from fat that breaks down naturally. Statistics show that in six months, following 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 a great source of energy for the brain. In addition, the rejection of carbohydrates leads to no increase in blood sugar, which has a positive effect on the process of concentration and attention.
- Increased energy and satiety. Ketones are a reliable and permanent source of energy that lasts for a long time. In addition, fatty foods 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 may replace some drugs in combination therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. A low carb keto diet significantly reduces insulin levels to moderate levels.
- Improving the condition of the skin.
Diet side effects:
- General weakness. In 1-2 weeks, the body is restored to a new metabolic system, and a lack of carbohydrates in the diet naturally causes fatigue and weakness. The situation improves after the adaptation phase is completed.
- Elevated blood cholesterol, which can cause vascular and cardiac problems. It may not be for everyone.
- Avitaminosis. The diet is quite poor with the necessary vitamins and minerals, so it is recommended to take an additional multivitamin complex.
- Violation of the gastrointestinal tract. A small amount of fiber in the diet can cause constipation, intestinal dysbacteriosis and some other negative consequences.
- Ketoacidosis is the excess of ketones in the body. It can produce more ketones than the body needs. This is very dangerous if the insulin levels are low, which is typical of people with type 2 diabetes.
- Leg cramps may appear at the beginning of the diet. The main reason for this is a lack of magnesium. Therefore, drink it extra or include in your diet foods that contain enough of it.
Contraindications
Ketone diet is contraindicated in people suffering from kidney, liver, thyroid and digestive system diseases. Keto diet is prohibited for pregnant and lactating women, as well as for children and adolescents. It is also better for people whose work involves a lot of intellectual workload to give up this possibility of losing weight, because the lack of carbohydrates negatively affects the functioning of the brain, causes apathy and fatigue.
Using a keto diet can reduce the physical performance of athletes who participate in team sports, running or CrossFit, as well as those who are long-term anaerobes. It is also worth abandoning this diet for those who have problems with bone strength, as a keto diet can change the mineral composition of bones, which will lead to injuries and fractures.
Diabetics should be treated with caution, as doctors do not currently have a clear opinion on this issue. Some believe that such a diet is indicated for the treatment of 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 these purposes, I recommend that you consult a doctor, especially if you are already taking any medication or have a chronic illness.