If you love meat and fat and are indifferent to sweets and starchy foods, this is the perfect diet option for you. For quite some time, fatty foods were thought to be the cause of being overweight. But recently, scientists have come to the exact opposite conclusion. It turns out that fatty foods can keep you in shape. Based on these findings, a ketogenic diet was developed, which is discussed further in this article.
The keto diet starts a process in our bodies called ketosis (hence the name of the diet), which burns body fat. But the diet was originally developed not to lose weight, but to treat epilepsy in children as part of a complex therapy. Its side effects in the form of weight loss were not noticed until later.
weight loss process
When using a variety of diets, weight loss is not always due to a loss of fat mass, it is usually due to the removal of excess fluid or excess muscle mass. On the other hand, the ketogenic diet precisely loses weight by reducing the body's fat reserves.
To understand why this effect occurs, let's take a look at the process of ketosis in the body. All food that enters our body consists of protein, carbohydrates and fats. Carbohydrates provide us with energy and keep our brains working. If the food is high in carbohydrates, everything the body doesn't have time to process turns into body fat, which the body stores in case the carbohydrates stop consuming it. This will be repeated with each meal of carbohydrate-rich foods.
It is logical that in order to start depleting these fat reserves, it is necessary to limit carbohydrate intake. But such a tactic doesn't do any good, and it could end in a very bad way, to the point of death. If you use carbohydrates in moderation, in moderation, enough to maintain energy reserves without depositing them in adipose tissue, it is possible to lose weight quickly. When a smaller amount of carbohydrates gets into the body, it starts to use a reserve source, and in this case, fat will be the source.
The body begins the process of breaking down fat and converting it into ketone bodies and fatty acids. Ketone bodies will serve as a source of glucose replacement. This is the process of ketosis. Seizures are less frequent in people with epilepsy who have increased levels of ketone bodies. It's worth noting that not all fats have this effect. The process of ketosis is triggered by medium-chain fatty acids, such as those found in coconut oil.
Today, the ketogenic diet is actively used not only in medicine, but also in sports nutrition. Research on its effects is ongoing, so it has been found to have a positive effect on cancer. Cancer cells use glucose to grow and develop. If they eat less carbohydrates, they lose the chance to grow.
The Keto Diet: Features, Duration, and Phases
A ketogenic diet is often compared to a regular low-carb diet, but that's not the case. It's best compared to the Atkins or Kremlin diet based on the rationale for its effects on the body. The ketogenic diet shifts the body from the usual glycolysis to lipolysis process, but this requires some preparation time. Therefore, results are expected no earlier than 2-3 weeks. The first week is a reorganization of the body, with negligible loss of fat reserves.
Stages of Body Reorganization:
- For the first 12 hours (since the last carbohydrate intake) - the body's glucose reserves have been fully used. On the first day, it is recommended to skip all meals before dinner. Dinner is allowed to consume 200-300 calories, including 10-15 grams of protein, 15-30 grams of fat, and no carbohydrates.
- Over the next 24-48 hours, the metabolic system changes. The body begins to look for alternative sources of carbohydrates from protein and fatty acids, including those already present in the body. At this time, it is recommended to completely abandon the intake of carbohydrate foods and only eat protein and fat. From day four, you can include non-starchy vegetables and fruits in your diet.
- After 7 days of starting the diet, the body has already started to adapt to the lack of carbohydrates and has started the process of ketosis, instead of using protein as a source of energy. The state of ketosis can be measured using special blood or urine test strips, but this can backfire. The physical symptoms of ketosis will tell you more about your condition: increased urine output and frequency, dry mouth (this is why drinking plenty of water is important), bad breath (due to the release of acetone, it may smell like nail polish removalor overripe fruit). You shouldn't worry about this, it's a temporary phenomenon that will soon pass. Among other things, you will feel less hungry and have more energy.
- Get off the ketogenic diet. This is as important as all the previous stages. The body simply cannot switch to a habitual diet high in carbohydrates. Habitual glycolysis requires a period of adaptation and reorganization. Therefore, carbohydrates should be gradual and no more than 30 grams per day. A great option is to switch to a Mediterranean diet, which you can follow for the rest of your life. In addition, it contains a lot of fat, which the body is used to, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-acclimation period, 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 with 30-40 grams per day of coconut oil or a special supplement in powder form that already contains ketones.
At the same time, gradually reduce your carbohydrate intake to 100 grams per day. This will give you a chance to gradually adapt to smaller carb portions. You can stick to a keto diet for 3-4 weeks to 12 months. Less than three weeks is meaningless because during this time the ketosis process only has time to start and you won't get noticeable results. There is no reliable information on periods longer than one year. But long-term adherence to a ketogenic diet is dangerous work, as liver steatosis, kidney stones, and hypoproteinemia can develop. Naturally, rejection of an important macronutrient, along with its accompanying trace elements and vitamins, can negatively impact life expectancy.
What foods are on the ketogenic diet?
There is no explicitly approved diet during the keto diet. A set of ketogenic diet products is a diet with the lowest carbohydrate content (no more than 30-50 grams per day). Vegetables are best as a source of these carbohydrates, which also contain fiber, which aids in the proper functioning of the digestive process. It is recommended to completely forgo semi-finished and ready-made dishes, including sauces. Since most of the above contain carbohydrates in the form of sugars and starches. In some cases, fast carbohydrates are allowed, but only from fruit.
While the ketogenic diet is considered a fat diet, there are certain rules to 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 and is not allowed on the ketogenic diet?
Allowed foods - different types of meat (poultry, beef, pork, etc. ), even fatty chunks and chicken skin, seafood, fish (preferably sea and oily fish - salmon, salmon, herring, etc. ), eggs, Dairy and yogurt products (free of additives and sweeteners), nuts, non-starchy vegetables (cabbage, zucchini, cucumbers, peppers, squash, any vegetables and green leafy salads), mushrooms, fruits with minimal sugar, avocado orCoconut oil, salad, flaxseed or olives of your choice.
Prohibited foods include sugar, sweets and pasta products, pastries, pasta, potatoes, bananas, grapes, cereals (with the exception of chickpeas, sesame seeds and flax in moderate amounts) and all refined carbohydrates, as well as beer, sweetened tinctures and fruit juices.
Sometimes you can treat yourself to dry wine, unsweetened spirits like rum, whiskey, gin or vodka, but in moderation, and dark chocolate.
On this basis, a week's menu was compiled. The main rule is to keep carbs allowed. The best option is 70% fat, 25% protein, and 5% carbohydrate (no more than 20-30 grams per day).
During the day, when hunger strikes, you can snack on nuts, a piece of cheese, and seeds.
important: During dieting, you need to increase the amount of purified water you consume to 3. 8 liters per day, which will help start the necessary process and reduce hunger.
Types of Keto Diets
Depending on the severity of adherence, there are several types of keto diets:
- Standard options. This is the most common type. In adhering to it, always consider the ratio of protein, fat and carbohydrates in the diet, with protein and fat as the predominant. This option is often chosen by people trying to lose weight and by professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- targeted or targeted. This option involves adding several carbohydrate-based meals to the diet. This type of ketogenic diet is preferred by exercisers. Carb-loaded meals are performed twice - before and after training. The rest of the time, protein and fat dominate the diet.
- CyclicFor those who want to start the fat burning process, but cannot fully train without carbs. In this case, carbohydrate days are provided in the diet. This allows you to stick to your diet for longer. The number and frequency of carb days depends on the goals the athlete sets for himself.
important: The target and cycle versions of the ketogenic diet are only possible after passing the criteria.
Benefits of the ketogenic diet:
- Weight Loss - By converting the body to receive energy from fat, fat breaks down naturally. Statistics show that within six months of this diet, you can lose anywhere from 3 to 12 kilograms.
- Blood sugar control. Thanks to the ketogenic diet, the amount of sugar in the body is reduced.
- long-term brain activation. Ketones are an excellent source of energy for brain function. Additionally, carbohydrate rejection results in no jump in blood sugar, which favors processes that affect focus and concentration.
- Increase energy and satiety. Ketones are a reliable and consistent source of energy that lasts a long time. Plus, high-fat foods can make you go faster and last longer than carb foods.
- Reduce seizures. This has been discussed above. Additionally, the ketogenic diet can replace some medications in complex treatments.
- Cholesterol levels and blood pressure normalized.
- Development of insulin resistance. A low-carb ketogenic diet can significantly reduce insulin levels to average levels.
- Improve skin condition.
Side effects of diet:
- general weakness. 1-2 weeks The body rebuilds to a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue. The situation will improve after the adaptation phase is completed.
- An increase in cholesterol in the blood, which can lead to problems with blood vessels and the heart. This may not be the case for everyone.
- Vitamin deficiency. Very few vitamins and minerals are needed in the diet, so taking an extra multivitamin is recommended.
- Invasion of the gastrointestinal tract. A diet low in fiber can lead to constipation, intestinal flora imbalance, and several other negative consequences.
- Ketoacidosis is an excess of ketone bodies in the body. Can produce more ketones than the body needs. This is very dangerous when insulin levels are low, which is typical for people with type 2 diabetes.
- Leg cramps can appear early in the diet. Their main reason is a lack of magnesium. Therefore, drink more of it or include foods that contain sufficient amounts of it in your diet.
Contraindications
The keto diet is contraindicated for people with kidney, liver, thyroid and digestive disorders. Pregnant and breastfeeding women and children and adolescents are prohibited from using the ketogenic diet. For those whose work is associated with a high intellectual load, it is also better to forgo this weight loss option, as a lack of carbohydrates can negatively affect brain activity, leading to apathy and fatigue.
Using a ketogenic diet can reduce physical performance in athletes who participate in team sports, running, or CrossFit, as well as in athletes who stay anaerobic for extended periods of time. It may also be worth giving up this diet for people with bone strength issues, as a ketogenic diet can alter the mineral composition of bones, which can lead to injuries and fractures.
Diabetics should be treated with caution, as physicians currently do not have a clear opinion on the matter. Some people think this diet works for diabetes, while others think it just aggravates the patient's condition.
The ketogenic diet is very effective at eliminating fat stores. If you decide to use it for these purposes, then I recommend consulting your doctor, especially if you are already on any medication or have a chronic medical condition.