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 difficulties, what is the keto diet like for me and is it harmful.
- Keto diet
- The keto diet is a low-carb, high-fat diet that aims to fuel the body with 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 of those who have lost weight?That's what we're going to talk about today.
How does the keto diet work?
When our diet contains fats, proteins and carbohydrates, our body gets energy from glucose.We get glucose from carbohydrates.Now that stores are close at hand, this is the most common type of food.But what happened in those days when carbohydrate products like grain or bread were not enough due to crop failure, habitat or seasonal conditions?
The carcass was forced to take energy from fatty acids and proteins.You probably remember my video on running for weight loss - here it is - in it I looked at the process of obtaining energy from 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.These are heart muscle, 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 long fasting does not cause significant damage to mental abilities.Why?The reason is that the blood-brain barrier (BBB) is the barrier that ensures the stability of the internal environment of the brain.It is he who does not allow fatty acids to pass - neither outside (which is why the brain does not lose weight), but inside.And the brain is unable to consume fatty acids as an energy source.
However, the brain cannot run out of fuel, and nature has predicted that as a result of a diet that cannot provide sufficient amounts of glucose, the brain switches to an alternative source of fuel - the so-called ketone bodies.
- Ketone bodies
The three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are produced in the liver from fatty acids and this process is called ketogenesis.Not much acetone is produced;our main fuel is beta-aminobutyric acid.The central nervous system mainly works on this during the period of absence of carbohydrates in the diet.
Is the keto diet bad or not?
Ketogenesis is a completely normal metabolic process and there is no need to be afraid of it.All fears stem from the fact that the state of ketosis - when the body works on ketone bodies - is often confused with pathological acidosis that requires immediate intervention.But these things are different and now we will discuss a little what the essence is.
Ketoacidosis
What is ketoacidosis?It is almost the same as ketosis, but when it is not caused by a lack of glucose as a result of a lack of carbohydrates, but by a lack of insulin.I remind you that our most important hormone, insulin, is a transporter.This is our charger that knows how to transport glucose across the cell membrane.
When there is a lot of glucose, but there is no insulin or it does not perform its functions, the cell, just like in the case of a diet without carbohydrates, begins to feel energy starvation.As a result, the body produces a bunch of hormones that can break down fat (lipolytic, in this case they are called counterinsular) and the liver starts producing ketone bodies from fatty acids.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 causes dehydration - the so-called.osmotic diuresis.As a result of the diuresis, the electrolytes are flushed out - and you remember it's very, very bad from this video, even two - the electrolyte balance shifts towards acidification and as a result this very ketoacidosis develops.all this requires immediate hospitalization, as the patient can easily move the horse.
It is absolutely clear that this situation is possible only 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 should not be afraid of 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 enter the state of ketosis.And this is one of the most difficult tasks.Because in most cases—remember, I told you about homeostasis—people have been eating carbohydrate-containing foods for the first time in decades—that's going to be a stress on the body.The carcass is not used to it and you will not enter a state of ketosis in a day or two.It takes time.First, the body will eat 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 becomes completely impossible for him to start the process of ketogenesis and, with a screeching start, he starts pulling the food system of the central nervous system onto new tracks.Remember - the body really does not like disturbances in homeostasis and resists as best it can.
This first time is the most difficult - you are dull, angry, have no strength, your brain refuses to work, your head is spinning - and a bunch of other pleasures.And how long this condition lasts is different for everyone, but it can last up to two or three weeks.
Second.To get into ketosis, you have to cut carbs or keep them to a minimum - and that's another difficulty.There are organs that cannot use either fatty acids or ketone bodies as energy.They need glucose and only glucose - this is the intestinal epithelium, vascular endothelium, eye lens, adrenal cortex, something else - I don't remember.So you can't leave them without glucose.The body will get glucose for them through gluconeogenesis either from your muscles or from the minimal intake of carbohydrates supplied by food.But that's the point - remember homeostasis - the desire to maintain balance at all costs - getting into ketosis is hard, but getting out of it is as easy as peeling a pear.And then hello to the fatty deposits on the side of the back.
Third— to get into ketosis you need to eat a lot of fat and in no case overdo it with protein!!!!And this is also very difficult to control.Because if there is excess protein in the diet - with the help of the same gluconeogenesis, the body will immediately produce glucose from it - and you will again fall out of this hard-won state of ketosis.If there is too little protein, I will gradually lose muscle.And it is very, very difficult for a beginner to find this balance.Everything is simple with fats - 80% of the diet should be fats.
Fourth- difficulties in assessing whether we have entered ketosis or not.
- Testing for the presence of acetone in the urine with strips makes no sense.We can be in ketosis and there will be no acetone in the urine.
- It is possible to analyze blood with a glucometer with special strips for ketone bodies, but these strips are not cheap at all.
- Finally, there are special devices for detecting acetone in the breath.They were invented for epileptics because the ketogenic diet is good for dealing with epileptic seizures – but they also cost about $100.
And finally, if you decide to try the keto diet, how do you plan your diet?
- proteins - 1.5-2 grams per body weight.This is conditional.
- The rest is fat.
What foods are suitable for the keto diet?
- eggs with yolk
- all cheeses
- fat cottage cheese
- sour cream
- fat
- pork
- nuts
- salmon
- trout
- salmon
- mutton