If you like meat and fat and are indifferent to sweets and starches, this is the ideal diet option for you. For quite a long time it was fatty foods that were considered the cause of excess weight. But relatively recently, scientists have come to completely opposite conclusions. It turns out that fatty foods can make you fit. Based on the results, a keto diet was developed, which will be discussed later in the article.
The keto diet triggers a process in our body called ketosis (hence the name of the diet), which burns body fat. But initially this diet was developed not for the purpose of losing weight, but for the treatment of childhood epilepsy, as part of complex therapy. And it was only later that its side effect in the form of weight loss was noticed.
weight loss process
When using various diets, weight loss does not always occur due to a decrease in fat mass, often weight is reduced due to the elimination of excess fluid or massexcess muscle. The keto diet, on the other hand, reduces weight precisely by reducing fat stores in the body.
In order to understand why this effect occurs, let's look at the process of ketosis in the body. All food that enters our body is made up of proteins, carbohydrates and fats. Carbohydrates give us energy and make the brain work. If the food contains a large amount of carbohydrates, whatever the body doesn't have time to process goes into body fat, which the body stores in case the carbohydrates stop being consumed. And this will repeat itself with every high-carb meal.
It is logical that in order for these fat stores to start being consumed, 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, even to death. If you consume carbohydrates moderately, in sufficient quantities, enough to maintain energy reserves, without the possibility of depositing them in fatty tissue, then there is a chance to lose weight fairly quickly. When a smaller amount of carbohydrate enters the body, it begins to use reserve sources, in this case fat will be the source.
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 the process of ketosis. It is in a situation of increased content in the body of ketone bodies in epileptics that the frequency of epileptic seizures decreases. It should be noted that not all fats produce this effect. The process of ketosis is triggered by medium-chain fatty acids, which can be found, for example, in coconut oil.
Today, the keto diet is actively used not only in medicine, but also in sports nutrition. Studies of its effect are ongoing, so it is found to have a positive effect on cancer. Cancer cells grow and develop thanks to glucose. If the amount of incoming carbohydrates decreases, they simply lose the opportunity to grow.
Keto diet: characteristics, duration and stages
The keto diet is often compared to regular low carb diets, but that's not true. It is better to compare it with the Atkins diet or the Kremlin diet according to the basic principles of the impact on the body. The keto diet shifts the body from its usual glycolysis to the process of lipolysis, but this requires some preparation time. Therefore, the results can be expected in 2-3 weeks at the earliest. The first week is the restructuring of the body, and the loss of fat stores is negligible.
The stages of body restructuring:
- The first 12 hours (since the last intake of carbohydrates) - there is full utilization 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, including 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- The next 24 to 48 hours there is a change in the metabolic system. The body starts looking for alternative sources of carbohydrates from protein and fatty acids, including those that are already in the body. At this time, it is recommended to completely abandon the consumption of carbohydrate foods, only protein and fat. From the fourth day, you can include non-starchy vegetables and fruits in the diet.
- 7 days after the start of the diet, the body already adapts to the lack of carbohydrates and the process of ketosis is started continuously, 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 physiological symptoms of ketosis will tell you much more about your condition: increase in the amount of urine produced and frequency of urination, appearance of a dry mouth (hence the importance of drinking plenty of water), bad breath (due to the release of acetone, which can smell like nail polish remover or overripe fruit). You shouldn't worry about it, it's a temporary phenomenon that passes quickly. Among other things, you will experience a decrease in hunger and an extra burst of energy.
- Getting off the keto diet. This step is no less important than all the previous ones. The body simply cannot switch to a usual high carbohydrate diet. A period of adaptation and restructuring to the usual glycolysis process is necessary. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. A great option would be to switch to the Mediterranean diet, which can be followed for the rest of your life. In addition, it also contains a large amount of fats, which the body is already used to, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-adaptation period, which takes 2-4 weeks before starting the diet. At this stage, it is necessary to gradually introduce medium-chain fatty acids into the diet. For example, start taking 30-40 grams of coconut oil daily 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 servings of carbohydrates. You can stick to the keto diet for 3-4 weeks to 12 months. Less than three weeks does not make sense, because during this time the ketosis process will only have time to start and you will not get visible results. There is no reliable information for a period longer than a year. But sticking to a keto diet for a long time is a dangerous business, as fatty liver disease, kidney stones, and hypoproteinemia can develop. Naturally, rejection of any 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 diet period. A set of products for a keto diet is a diet with a minimum carbohydrate content (no more than 30-50 grams per day). It is best to make vegetables as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of digestive processes. It is recommended to completely abandon semi-finished products and ready-made dishes, including sauces. Since 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 fruits.
Although the keto diet is considered a high-fat diet, there are some rules for eating fat:
- Saturated fats (meat, butter, cheese) should not exceed 20 to 30% of the daily diet;
- Monounsaturated and polyunsaturated fats should make up the rest of the diet.
What is allowed and forbidden to eat on a keto diet?
Permitted 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, dairy and curd products (without additives or sweeteners), nuts, non-starchy vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, green and leafy salads), mushrooms, fruits with a minimum content of sugar , avocado or coconut oil, for salads you can choose flax or olive seeds.
Prohibited foods are sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and flax in moderation) and allrefined carbohydrates, as well as beer, sugary tinctures and juices.
You can sometimes treat yourself to dry wine, unsweetened alcohols such as rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
Based on this, the weekly menu is compiled. The main rule is to stay within the allowed amount of carbs. The best option is 70% fat, 25% protein and 5% carbohydrates (no more than 20-30 grams per day).
During the day, when a feeling of hunger appears, 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, this will help start the necessary processes and reduce the feeling of hunger.
Types of keto diet
There are several types of ketone diet, depending on the severity of compliance:
- standard option. This is the most common type. When observing it, it is necessary to constantly take into account the ratio of proteins, fats 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 minimal carbohydrate intake.
- Targeted or Targeted. This option involves the inclusion in the diet of several meals with a predominance of carbohydrates. This type of keto diet is preferred for those who exercise. Carbohydrate meal loading is carried out twice - before training and after. The rest of the time, proteins and fats predominate in the diet.
- Cyclic typeis for those who want to start the fat burning process, but can't train completely without carbs. In this case, carbohydrate days are provided in the diet. This allows you to follow the diet longer. The number and frequency of carb days depends on the athlete's goals.
Important: the target and cyclic version of the keto diet is possible only after passing the standard.
Benefits of the Keto Diet:
- Weight loss - by changing the body to receive energy from fat, which naturally breaks down. Statistics show that in six months of such a diet you can lose from 3 to 12 kilograms.
- Blood sugar control. Thanks to the keto diet, the level of sugar in the body decreases.
- Long term brain activation. Ketones are an excellent source of energy for brain function. In addition, the rejection of carbohydrates leads to the absence of blood sugar jumps, which favorably affects the process of concentration and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable, consistent source of energy that lasts a long time. Plus, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reduce epileptic seizures. This has already been discussed above. In addition, the ketone diet can replace some of the drugs in complex therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. A low carb keto diet drastically reduces insulin levels to the average norm.
- Improve skin condition.
Side effects of the diet:
- 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 fatigue. The condition improves after the completion of the adaptation phase.
- 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.
- Avitaminosis. The food ration is quite poor in the necessary vitamins and minerals, so it is recommended to additionally take a multivitamin complex.
- Violation of the gastrointestinal tract. A low amount of fiber in the diet can lead to constipation, intestinal dysbacteriosis and 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 appear early in the diet. Their main reason is a lack of magnesium. Therefore, drink more of it or include foods in your diet that contain enough of it.
Contraindications
The ketone diet is contraindicated for people with diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. The keto diet is prohibited for pregnant and breastfeeding 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 the absence of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
Using a keto diet may reduce physical performance in athletes who participate in team sports, running, or CrossFit, as well as in those who remain anaerobic for a long period of time. It is also worth giving up on this diet for those who have a problem with bone strength, as the keto diet can change the mineral composition of the bones, which will lead to injuries and fractures.
Diabetics should be treated with caution, as doctors currently do not have an unequivocal opinion on this. Some believe that such a diet is indicated for diabetes, while others believe that it can only aggravate 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, I recommend that you consult a doctor, especially if you are already taking medication or have chronic illnesses.