keto diet.Ketogenic diet, what is the essence?What are the results of the keto diet and what are the reviews?How does it work, are there any complications, what is the menu of the keto diet and is it harmful.
- keto diet
- The keto diet is a low-carb, high-fat diet aimed at feeding the ketone bodies.
Why is the ketogenic diet effective, what are the contraindications and reviews, what is the principle of action?What should be included in the keto diet menu and what about the reviews from those who have lost weight?This is what we will be discussing today.
How does the keto diet work?
When there are fats, proteins and carbohydrates in our diet, our body gets energy from glucose.We get glucose from carbohydrates.Now that grocery stores are within easy reach, this is the most popular type of food.But what happened in those days when there were not enough carbohydrate products like cereals or bread due to crop failure, habitat or seasonality?
The carcass had to take energy from fatty acids and proteins.You probably remember my video about running for weight loss - here it is - there I looked at the process of getting 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.This is the cardiac muscle, the myocardium, and skeletal muscles (the same ones we pump in the gym) and smooth muscles.
However, our brain, which is 60% fat, does not lose weight;even a long fast does not significantly impair mental abilities.Why?This is because the blood-brain barrier (BBB) is a barrier that ensures the stability of the brain's internal environment.He is the one who does not allow fatty acids to pass - not out (and that is why the brain does not lose weight), but also in.And the brain is unable to consume fatty acids as an energy source.
However, the brain cannot remain without fuel, and nature has provided that, as a result of a diet that cannot provide sufficient amounts of glucose, the brain switches to another source of fuel - the so-called ketone bodies.
- Ketone bodies
Three substances are called ketone bodies
- acetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are created in the liver from fatty acids and this process is called ketogenesis.Not much acetone is produced;Our main fuel is beta-aminobutyric acid.It is mainly on this that the central nervous system works during the period of lack of carbohydrates in the diet.
Is the keto diet bad or not?
Ketogenesis is a completely normal metabolic process and nothing to be afraid of.All fear arises from the fact that the state of ketosis - when the body works on ketone bodies - is often confused with pathological acidocedosis requiring urgent intervention.But these things are different and now we will discuss a little about what is the essence.
Ketoacidosis
What is ketoacidosis?This is almost the same as ketosis, but when it is not the result of a lack of glucose as a result of a lack of carbohydrates, but because of a lack of insulin.I remind you that our most important hormone, insulin, is a carrier.This is our loader that knows how to transport glucose through the cell membrane.
When there is enough glucose, but there is no insulin or it does not fulfill its functions, the cell, just as in the case of a carbohydrate-free diet, begins to experience energy starvation.As a result, the body produces a bunch of hormones that can break down fat (lipolitic, in this case they are called counterinsular) and the liver begins to produce ketone bodies from fatty acids.So what's going on?
There is a lot of undigested glucose, there are also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which leads to dehydration - the so-called osmotic diuresis.As a result of diuresis, electrolytes are washed away - and you remember that this is very, very bad from this video, even two - the balance of electrolytes shifts towards acidification and as a result, this ketoacidosis develops.all this requires urgent hospitalization, as the patient can easily move his 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, taking diuretics.
That is, if you are healthy and do not have type 1 diabetes, you do not need to fear 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 get into a state of ketosis.And this is one of the most difficult tasks.Since in most cases - remember what I told you about homeostasis - people are eating food containing carbohydrates for years for the first time - this will be a stress for the body.The carcass is not used for this and you will not enter a state of ketosis in a day or two.It takes time.First, the body will eat up the remaining glucose and glycogen.It will then attempt to produce glucose from amino acids, glycerol, and lactic acid using gluconeogenesis.And only when it is completely impossible for him to start the ketogenesis process and, with a creak, he begins to pull the nutritional system of the central nervous system on new rails.Remember - the carcass does not like disturbances of homeostasis and resists as best it can.
This is the most difficult time - you are dull, angry, you have no strength, your brain refuses to work, your head is dizzy - and many other pleasant things.And how long this condition lasts is different for everyone, but it can last up to two or three weeks.
Second.To enter ketosis, you need to cut out carbohydrates or at least leave 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, the lens of the eye, the adrenal cortex, something else - I don't remember.So you can't leave them without glucose.The carcass will get them glucose through gluconeogenesis from your muscles or from minimal carbohydrates supplied with food.But that's the point - remember homeostasis - the desire to maintain balance at any cost - getting into ketosis is hard, but falling out of it is as easy as shelling pears.And then hello to the fat deposits on the back sides.
Third- to get into ketosis you need to eat a lot of fats and not go overboard 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 fall again from this hard state of ketosis.If there is too little protein, I will gradually lose muscle.And it is very difficult for beginners to find this balance.With fats, everything is simple - 80% of the diet should contain fats.
Fourth- difficulty judging whether we have entered ketosis or not.
- Testing for the presence of acetone in the urine with strips does not make sense.We can be in ketosis and there will be no acetone in the urine.
- Blood analysis is possible using a glucometer with special strips for ketone bodies, but these strips are not cheap at all.
- Finally, there are special devices to detect acetone in the breath.They were designed for epileptics because the ketogenic diet is good for dealing with epileptic seizures - but they also cost about 100 bucks.
And finally, if you decide to try the keto diet, how to plan your diet?
- protein - 1.5-2 grams per body weight.This is conditional.
- The rest are fats.
What foods are suitable for the keto diet?
- eggs with yolk
- all cheeses
- fat cottage cheese
- sour cream
- Hello
- pork
- nuts
- salmon
- trout
- salmon
- sheep