If you love meat and fats and are indifferent to sweets and starchy foods, then this is the perfect diet for you. For a long time, fatty foods were considered to be the cause of excess weight. But relatively recently, scientists have come to completely opposite conclusions. It turns out that fatty foods are the ones that can get you in shape. Based on the findings, a keto diet was developed, which will be discussed in more detail in the article.
The ketone diet triggers a process in our body called ketosis (hence the name diet), which burns body fat. But in the beginning, this diet was not developed for the purpose of weight loss, but for the treatment of children's epilepsy, as part of a complex therapy. And only later was its side effect in the form of weight loss noticed.
weight loss process
When using different diets, weight loss does not always occur due to weight loss, often weight loss due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight precisely by reducing fat reserves in the body.
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 protein, carbohydrates and fats. Carbohydrates give us energy and maintain brain function. If the food has a large amount of carbohydrates, then everything that the body does not have time to process goes into the body fat that the body stores in case the carbohydrates stop being consumed. And this will be repeated at every meal rich in carbohydrates.
It is logical that in order to start consuming these fat reserves, 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, to death. If you use carbohydrates in moderation, in the right amount, sufficient to maintain energy reserves, without the possibility of depositing in adipose tissue, then there is a chance that you will lose weight quite quickly. When a small amount of carbohydrates enters the body, it begins to use reserve sources, in this case the source will be fat.
The body begins the process of breaking down fats and converting them into ketone bodies and fatty acids. Ketone bodies will act as a source as a substitute for glucose. This is a process of ketosis. It is in the situation of increased content of ketone bodies in the body of epileptics that the frequency of epileptic seizures decreases. It is worth noting that not all fats produce this effect. The process of ketosis is triggered 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. Research into its effects is ongoing, so it has been found to have a positive effect on cancer. Cancer cells grow and develop with the help of glucose. If the amount of carbohydrates is reduced, then they simply lose the opportunity to grow.
Keto diet: characteristics, 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 according to the basic principles of influencing the body. The keto diet switches the body from normal glycolysis to the lipolysis process, but this requires some preparation time. Therefore, the results can be expected not earlier than in 2-3 weeks. The first week is the restructuring of the organism, and the loss of fat reserves is negligible.
Stages of body restructuring:
- The first 12 hours (since the last carbohydrate intake) - there is a full utilization of glucose reserves in the body. 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.
- In the next 24-48 hours there is a change in the metabolic system. The body begins to look for alternative sources of carbohydrates from proteins and fatty acids, including those already present in the body. At this point it is recommended to completely abandon the intake of foods with carbohydrates, only protein and fat. From the fourth day, you can include starch-free vegetables and fruits in your diet.
- 7 days after starting the diet, the body already adapts to the lack of carbohydrates and continuously starts the process of ketosis, while proteins are no longer used as a source of energy. The state of ketosis can be measured using special test strips for blood or urine, but this is quite counterproductive. Physiological symptoms of ketosis will tell you much more about your condition: increased urine output and frequency of urination, dry mouth (which is why it is important to drink plenty of water), bad breath (due to the release of acetone that can smell like nail polish remover oroverripe fruit). You don't have to worry about this, this is a temporary phenomenon that passes quickly. Among other things, you will feel a reduction in hunger and an extra burst of energy.
- Getting out of the keto diet. This is no less important phase than all the previous ones. The body simply cannot switch to a normal diet rich in carbohydrates. A period of adaptation and restructuring to the process of normal glycolysis is required. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. A great option would be to switch to a Mediterranean diet that you can follow for the rest of your life. Moreover, it contains a large amount of fat, to which the body is already accustomed, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional period before adaptation, which lasts 2-4 weeks before starting the diet. At this point, it is necessary to gradually introduce medium-chain fatty acids into the diet. For example, start taking 30-40 grams of coconut oil a day or a special supplement in powder form, which already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will give you the opportunity to gradually get used to smaller portions of carbohydrates. You can keep the ketone diet from 3-4 weeks to 12 months. Less than three weeks does not make sense, because during that time the ketosis process will only have time to start, and you will not get visible results. There are no reliable data on the period longer than one year. But long-term adherence to a ketone diet is a dangerous endeavor, as liver steatosis, kidney stones and hypoproteinemia can develop. Of course, the rejection of one of the important macronutrients and accompanying microelements and vitamins can negatively affect life expectancy.
What are the foods on the keto diet?
There is no clearly approved diet for the keto period. The set of products for the keto diet is a diet with a minimum content of carbohydrates (not more than 30-50 grams per day). As a source of these carbohydrates, it is desirable to make vegetables, which also contain fiber that contributes to 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 certain rules for fat intake:
- 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 what is forbidden to eat on the keto diet?
Allowed foods - different types of meat (poultry, beef, pork, etc. ), even with pieces of fat and chicken skin, seafood, fish (it is better to give preference to sea and fatty fish - salmon, salmon, herring, etc. ), eggs, milk and sour-milk products (excluding additives and sweetening matter), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkins, any greens and leafy salads), mushrooms, fruit with a minimum sugar content, avocado orcoconut oil, for salads you can choose flaxseed or olive.
Prohibited foods are sugar, sweets and flour products, pastries, 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 that, the menu for 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 you feel hungry, you can snack on nuts, a piece of cheese, seeds.
Bitan: during the diet it is necessary to increase the amount of clean water consumed daily to 3. 8 liters, this will help 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 type. When respecting it, it is necessary to constantly take into account the ratio of proteins, fats and carbohydrates in the diet, proteins and fats should predominate. This option is often chosen by people trying to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Targeted or targeted. This option involves including several carbohydrate-rich meals in the diet. This type of keto diet is desirable for those who exercise. Meals that contain carbohydrates are carried out twice - before training and after. The rest of the time, protein and fat predominate in the diet.
- Cyclic typeis intended for those who want to start the process of burning fat, but can not fully train without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to keep the diet for a long time. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.
Bitan: target and cyclic version of keto diet is possible only after passing the standard.
Benefits of a ketone diet:
- Weight loss - by switching the body to receive energy from fat, which is naturally broken down. Statistics show that in six months such a child can lose 3 to 12 pounds.
- Blood sugar control. Thanks to the keto diet, the level of sugar in the body decreases.
- Long-term brain activation. Ketones are a great source of energy for brain function. In addition, the rejection of carbohydrates leads to the absence of spikes in blood sugar, which favorably affects the process of concentration and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable and constant 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 can replace some of the drugs in complex therapy.
- Normalize cholesterol and blood pressure levels.
- Development of insulin resistance. A low-carbohydrate keto diet significantly reduces insulin levels to an average level.
- Improving skin condition.
Side effects diet:
- General weakness. In 1-2 weeks, the body recovers for the new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. The condition improves after the end of the adaptation phase.
- Increased cholesterol in the blood, which can lead to problems with blood vessels and the heart. This may not be the case with everyone.
- Avitaminosis. The diet meal is quite poor in 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 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 very dangerous when insulin levels are low, which is typical for type 2 diabetics.
- Leg cramps can occur early in the diet. Their main reason is the lack of magnesium. Therefore, drink it additionally, or include in your diet foods that contain it in sufficient quantities.
Contraindications
The ketone diet is contraindicated for people who suffer from diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. The keto diet is forbidden to pregnant and breastfeeding women, as well as children and adolescents. It is also better for people whose work is associated with a high intellectual load to abandon this weight loss option, because a lack of carbohydrates negatively affects brain activity, leading to apathy and fatigue.
The use of a keto diet can reduce physical performance in athletes who engage in team sports, running or CrossFit, as well as in those who have been anaerobic for a long time. This diet is also worth abandoning for those who have problems with bone strength, because the keto diet can change the mineral composition of bones, which will lead to injuries and fractures.
Diabetics should be treated with caution because doctors currently do not have an unambiguous opinion on this issue. Some believe that such a diet is indicated for 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, then I recommend that you consult a doctor, especially if you are already taking some medications or have chronic diseases.