If you like meat and fat and do not care about sweets and starchy foods, then this is the perfect diet choice for you. For quite some time, fatty foods were considered the cause of being overweight. 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 further in the article.
The ketone diet starts a process in our body called ketosis (hence the name of the diet), which burns body fat. Initially, however, this diet was developed not for the purpose of weight loss, but for the treatment of pediatric epilepsy, as part of complex therapy. And only later was its side effect observed in the form of weight loss.
weight loss process
When using different diets, weight loss does not always occur due to a reduction in fat mass, often weight is lost due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight precisely by reducing body fat stores.
To understand why this phenomenon occurs, let's look at the process of ketosis in the body. All foods that enter our body are made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. If the food has a large amount of carbohydrates, then what the body does not have time to process goes to body fat, which the body stores in case they stop consuming carbohydrates. And this will be repeated at every meal rich in carbohydrates.
It makes sense that in order to start consuming these fat stores, 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, until death. If you use moderate carbohydrates, in the right amount, sufficient to maintain energy reserves, without the possibility of their deposition in adipose tissue, then there is a chance to lose weight fast enough. When a smaller amount of carbohydrates enters the body, it begins to use reserve sources, in which 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 act as a source as a substitute for glucose. This is the process of ketosis. The frequency of seizures decreases in a state of increased ketone body content in epileptics. It is worth noting that not all fats produce this effect. The ketosis process 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. Studies on its effect are ongoing, so it has been found to have a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of incoming carbohydrates decreases, then they simply miss the opportunity to grow.
Keto diet: characteristics, 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 diet or the Kremlin according to the basic principles of the effect on the body. The keto diet shifts the body from its usual glycolysis to the lipolysis process, but this requires a certain amount of preparation time. Therefore, the results can be expected no earlier than 2-3 weeks. The first week is the rebuilding of the body and the loss of fat stores is negligible.
Stages of body reconstruction:
- The first 12 hours (after the last carbohydrate intake) - there is full use of glucose stores 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, 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 time, it is recommended to completely abandon the intake of foods with carbohydrates, only proteins and fats. From the fourth day, you can include in the diet vegetables without starch and fruits.
- 7 days after the start of the diet, the body already adapts to the lack of carbohydrates and the ketosis process begins on a continuous basis, while proteins are no longer used as an energy source. The state of ketosis can be measured using special blood or urine test strips, but this is rather counterproductive. The normal symptoms of ketosis will tell you a lot more about your condition: increased amount of urine produced and frequency of urination, dry mouth (so it is important to drink plenty of water), bad breath (due to the release of acetone, whichmay smell like nail polish remover or overripe fruit). You do not have to worry about this, it is a temporary phenomenon that passes quickly. Among other things, you will feel a reduction in hunger and an extra burst of energy.
- Exit the keto diet. This is no less important stage than all the previous ones. The body simply can not turn to a normal diet rich in carbohydrates. A period of adjustment and restructuring is required in the normal glycolysis process. Therefore, carbohydrates should be introduced gradually, not more than 30 grams per day. A great option would be to turn to the Mediterranean diet, which you can follow for the rest of your life. In addition, it also 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 suggest an extra pre-adjustment period, which lasts 2-4 weeks before starting the diet. At this time, it is necessary to gradually introduce into the diet of medium chain fatty acids. 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 follow the ketone diet from 3-4 weeks to 12 months. Less than three weeks does not make sense, as during this period the ketosis process will only have time to start and you will not have visible results. There is no reliable information for a period of more than one year. But staying on a ketone diet for a long time is a risky endeavor, as it can develop liver steatosis, kidney stones and hypoproteinemia. Of course, the rejection of one of the important macronutrients and the accompanying micronutrients and vitamins can negatively affect life expectancy.
What foods are included in the keto diet?
There is no clearly approved diet for the keto diet period. A set of products for a keto diet is a diet with a minimum carbohydrate content (not more than 30-50 grams per day). It is best to prepare vegetables as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of the digestive processes. It is recommended to completely abandon semi-finished products and ready-made dishes, including sauces. Since most of the above contain carbohydrates in the form of sugar and starch. In some cases the use of fast carbohydrates is allowed, but only from fruits.
Although the keto diet is considered a fat diet, there are some rules for consuming fat:
- Saturated fats (meat, butter, cheese) should not exceed 20-30% of the daily diet.
- Monounsaturated and polyunsaturated fats should be a part of the diet.
What is allowed and what is forbidden to eat in a 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 prefer seafood and fatty fish - salmon, salmon, herring, etc. ). . ), eggs, dairy and sour milk (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, greens and leafy salads), mushrooms, fruits with a minimum content of zhao or zhaococonut, for salads, you can choose flaxseed or olive.
Prohibited foods are sugar, confectionery and flour, pastries, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and flax in moderation) and all processed carbohydratesand beer, sweet tinctures and juices.
Sometimes you can treat yourself to dry wine, sugar-free spirits such as rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
On this basis, the menu for the week is compiled. The main rule is to stay within the allowed amount of carbohydrates. The best choice is 70% fat, 25% protein and 5% carbohydrates (not more than 20-30 grams per day).
During the day, when there is a feeling of hunger, you can have a snack with nuts, a piece of cheese, seeds.
Great: during the diet, you should increase the amount of clean water consumed per day to 3. 8 liters, it will help you start the necessary procedures and reduce the feeling of hunger.
Types of ketone diet
There are different types of ketone diet, depending on the severity of the compliance:
- Standard selection. This is the most common type. When observing it, it is necessary to constantly take into account the ratio of protein, fat and carbohydrates in the diet, proteins and fats should prevail. This option is often chosen by people trying to lose weight, as well as professional athletes who tolerate physical activity well with a minimum intake of carbohydrates.
- Targeted or targeted. This option includes the inclusion in the diet of many carbohydrate-rich meals. This type of keto diet is preferred for those who exercise. Carbohydrate loading meals take place twice - before and after training. The rest of the time, proteins and fats dominate the diet.
- Circular typeis aimed at those who want to start the fat burning process, but can not fully train without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to follow the diet for a longer period of time. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.
Great: the targeted and circular version of the keto diet is possible only after passing the standard.
Benefits of the ketone diet:
- Weight loss - converting the body to receive energy from fat, which is naturally broken down. Statistics show that in six months of such a diet, you can lose from 3 to 12 pounds.
- Blood sugar control. Thanks to the keto diet, the level of sugar in the body is reduced.
- Long-term activation of the brain. Ketones are an excellent source of energy for brain function. In addition, the rejection of carbohydrates leads to the absence of a jump in blood sugar, which favorably affects the process of concentration and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable and stable source of energy that lasts for a long time. In addition, fatty foods satiate you faster and last longer than carbohydrate foods.
- Reduction of seizures. This has already been discussed above. In addition, the ketone diet can replace some of the drugs in combination therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. A diet low in keto carbohydrates significantly reduces insulin levels by an average.
- Improving the condition of the skin.
Side effects of the diet:
- General weakness. In 1-2 weeks the body is rebuilt into a new metabolic system and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. The situation improves after the completion of the adjustment phase.
- Increased blood cholesterol, which can lead to problems with blood vessels and the heart. This may not be true for everyone.
- Vitamin deficiency. The diet 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 low 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 extra or include in your diet foods that contain it in sufficient quantities.
Contraindications
The ketone diet is contraindicated in people suffering from diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. The keto diet is contraindicated in pregnant and lactating women, as well as children and adolescents. It is also best for people whose work is associated with high mental loads to abandon this weight loss option, as the absence of carbohydrates negatively affects brain activity, leading to apathy and fatigue.
Using a diet can reduce physical performance in athletes who participate in team sports, running or CrossFit, as well as those who remain anaerobic for a long time. It is also worth abandoning this diet for those who have a problem with bone strength, as the keto diet can change the composition of bone minerals, which will lead to injuries and fractures.
Diabetics need to be treated with caution, as doctors do not currently have a clear opinion on this issue. Some people think that such a diet is suitable 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 stores. If you decide to use it for these purposes, then I advise you to consult a doctor, especially if you are already taking some medication or have a chronic condition.