If you like meat and fat and do not have the flavors of sweets and starchy foods, this is the perfect diet choice for you. For quite a long time, they were fatty foods that were thought to cause excess weight. But recently, scientists have come to completely contradictory 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 initiates a process in our body called ketosis (hence the name of the diet), which burns body fat. But originally this diet was developed not for the purpose of weight loss, but for the treatment of childhood epilepsy, as part of a complex therapy. And only later did its side effect in the form of weight loss be noticed.
weight loss process
When using different diets, weight loss does not always occur due to a decrease in fat mass, weight loss is often due to too much fluid or muscle mass removal. The keto diet, on the other hand, reduces weight precisely by reducing fat reserves in the body.
In order to understand why this effect occurs, let's look at the process of ketosis in the body. Every food that enters our body consists of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. If the food contains a large number of carbohydrates, then everything that the body does not have time to process goes into the body fat, which the body stores in case carbohydrates stop consuming. And this will be repeated at every meal rich in carbohydrates.
It is logical to start depleting these fat reserves, it is necessary to limit the intake of carbohydrates into the body. But such a strategy will not lead to anything good, can end very badly, up to death. If you use carbohydrates in moderation, in the right amount, enough to maintain energy reserves, without the possibility of their deposition in adipose tissue, then there is a chance to lose weight quickly. When a smaller amount of carbohydrates enters the body, it starts using backup sources, in this case, fat will be the source.
The body begins the process of breaking down fat and converting it into body ketones and fatty acids. Ketone bodies act as a substitute for glucose. This is the process of ketosis. It is in a situation where increased content in the body of ketone bodies in epileptics reduces the frequency of epileptic seizures. It is worth noting that not all fats produce this effect. The process of ketosis is stimulated 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 to have a positive effect on cancer. Cancer cells grow and develop through the use of glucose. If the amount of incoming carbohydrates is reduced, then they lose the opportunity for growth.
Keto diet: features, duration and stages
The keto diet is often compared to regular low-carb diets, but this is not true. It is better to compare it with the Atkins or Kremlin diet according to the basic principles of the impact on the body. The keto diet shifts the body from its normal glycolysis to the lipolysis process, but this requires a certain amount of preparation time. Therefore, results can be expected no sooner than in 2-3 weeks. The first week is the restructuring of the body, and the loss of fat reserves is small.
Stages of bodily restructuring:
- The first 12 hours (from final intake of carbohydrates) - full utilization 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, which is 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- The next 24-48 hours have changed the metabolic system. The body begins to search for other sources of carbohydrates from proteins and fatty acids, including those already in the body. At this time, it is recommended to completely abandon the intake of carbohydrate foods, with only proteins and fats. From the fourth day, you can include starch-free vegetables and fruits in the diet.
- 7 days after starting the diet, the body is already adapting to a lack of carbohydrates and the process of ketosis is launched continuously, although proteins are no longer used as a source of energy. The state of ketosis can be measured using special blood or urine test strips, but this is relatively counterproductive. The physiological symptoms of ketosis will tell you much more about your condition: increased urine volume and frequency of urination, appearance of dry mouth (which is why it is important to drink plenty of water), bad breath (due to acetone release, can smell like nail polish remover or overripe fruit). You should not worry about this, this is a temporary phenomenon that goes fast. Among other things, you will feel a decrease in hunger and an extra burst of energy.
- quit the keto diet. This step is not as important as the previous ones. The body cannot switch to a normal diet high in carbohydrates. The normal glycolysis process requires a period of adaptation and restructuring. Therefore, carbohydrates should be introduced gradually, no more than 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. Moreover, it is also high in fat, which the body is already accustomed to, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-conditioning period, which takes 2-4 weeks before starting the diet. At this time, it is necessary to gradually introduce medium-sized fatty acids into the diet. For example, start taking 30-40 grams of coconut oil per day or a special supplement in powder form, which already contains ketones.
At the same time, the amount of carbohydrates gradually decreased to 100 grams per day. This will allow you to gradually get used to small portions of carbohydrates. You can stick to the ketone diet from 3-4 weeks to 12 months. Less than three weeks makes no sense, since during this time the ketosis process will only have time to begin, and you will not get visible results. There is no reliable information for more than a year. But adhering to a ketone diet for a long time is a dangerous undertaking, as it can develop liver steatosis, kidney stones and hypoproteinemia. Of course, rejection of one of the important macronutrients and the associated microelements and vitamins can negatively affect life expectancy.
What foods are on the keto diet?
No diet is clearly allowed for the duration of the keto diet. A set of products for a keto diet consists of a diet with a minimum carbohydrate content (no more than 30-50 grams per day). Vegetables are best made as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of the digestive processes. It is recommended to abandon semi-finished products and ready-made dishes, including sauces. Since most of the above are carbohydrates in the form of sugar and starch. In some cases, the use of fast carbohydrates is allowed, except from fruit.
Although the keto diet is considered a fat diet, there are certain rules for eating fat:
- Saturated fats (meat, butter, cheese) should not exceed 20-30% of the daily diet;
- Monounsaturated and polyunsaturated fats should be part of the diet.
What is allowed and forbidden to eat on a keto diet?
Foods allowed - various types of meat (poultry, beef, pork, etc. ), even with chicken fat and skin pieces, seafood, fish (it is best to give priority to sea and oily fish - salmon, salmon, herring, etc. ). . ), eggs, dairy products and sour milk (excluding additives and sweeteners), nuts, starch - free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, any greens and leaf salads), mushrooms, fruit with minimal sugar content, avocadoor coconut oil, for salads, you can choose flaxseed or olive.
Prohibited foods include sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except moderately chickpeas, sesame and flax) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can dry wine, unsweetened spirits like rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
On this basis, the menu of the week is compiled. The main rule 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 feeling hungry, 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, it will help to start the necessary processes and reduce the feeling of hunger.
Types of the ketone diet
There are several types of ketone diets depending on the severity of compliance:
- Standard option. This is the most common type. While observing it, it is necessary to always take into account the ratio of proteins, fats and carbohydrates in the diet, proteins and fats should prevail. People who want to lose weight often choose this option, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Targeted or targeted. This option involves including some high-carbohydrate meals in the diet. This type of keto diet is best for those who exercise. Carbohydrate meals are loaded twice - before and after training. The rest of the time, most proteins and fats are in the diet.
- Cyclical typeaimed at those who want to start the fat burning process, but cannot complete training without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick to the diet for longer. The number and frequency of carbohydrate days depends on the goals the athlete sets for himself.
Important: the target and cyclical version of the keto diet is only possible after exceeding the standard one.
Benefits of the ketone diet:
- Weight loss - by changing the body to get energy from fat, which breaks down naturally. Statistics show that you can lose from 3 to 12 kilograms in six months from such a diet.
- Blood sugar control. Thanks to the keto diet, the level of sugar in the body is reduced.
- Long-term brain activation. Ketones are a great source of energy for brain function. In addition, the rejection of carbohydrates leads to no jump in blood sugar, which favorably interferes with the process of concentration and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable and lasting source of energy that lasts 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, the ketone diet can replace some of the drugs in complex therapy.
- Normalize cholesterol levels and blood pressure.
- Development of insulin resistance. A low-carb keto diet significantly reduces insulin levels down to the average norm.
- Improve skin condition.
Dietary side effects:
- General weakness. 1-2 weeks the body is rebuilt to a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. The condition improves after completing the adaptation phase.
- Increased cholesterol in the blood can lead to problems with the blood vessels and heart. That may not be the case for everyone.
- Avitaminosis. The dietary content is relatively poor in essential vitamins and minerals, so it is also recommended to take a multivitamin complex.
- Violation of the gastrointestinal tract. Low fiber in the diet can lead to constipation, intestinal dysbacteriosis, 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 especially dangerous when insulin levels are low, which is typical for type 2 diabetics.
- Leg cramps may appear early in the diet. Their main cause is a lack of magnesium. Therefore, drink it in excess, or include foods that contain 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 high intellectual loads to abandon this weight loss option, since a lack of carbohydrates negatively affects brain activity, leading to apathy and fatigue.
The use of keto diet can reduce physical performance in athletes who participate in team sports, running or CrossFit, as well as those who stay anaerobic for a long time. It is also worth abandoning this diet for those who have a problem with bone strength, because the keto diet can alter the mineral composition of the bones, leading to injuries and fractures.
Diabetics should be treated with caution, since doctors do not currently have a unambiguous opinion on this matter. Some believe that such a diet is a sign of diabetes, while others believe that it can only aggravate the patient 's condition.
The keto diet is really effective for getting rid of fat reserves. If you decide to use it for these purposes, then I advise you to consult a doctor, especially if you are already taking any medication or have chronic diseases.