If you like meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet option for you. For a long time, fatty foods were considered the cause of excess weight. But relatively recently, scientists have come to completely opposite conclusions. It turned out that it is fatty foods that can make you fit. Based on the findings, a ketogenic diet was developed, which will be discussed later in the article.
The ketone diet starts a process in our bodies called ketosis (hence the name of the diet), which burns body fat. But initially this diet was not developed for the purpose of losing weight, but for the treatment of childhood epilepsy, as part of complex therapy. And only later 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, weight is often reduced due to the elimination of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight precisely by reducing fat stores in the body.
To understand why this effect occurs, let's look at the process of ketosis in the body. All food that enters our body consists of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. If the food has a large amount of carbohydrates, then everything that the body does not have time to process turns into body fat, which the body stores in case carbohydrates are stopped. And this will be repeated in each meal rich in carbohydrates.
It is logical that for these fat reserves to begin to be consumed, it is necessary to limit the entry of carbohydrates into the body. But such a strategy will not lead to anything good, it can end very badly, even death. If you use carbohydrates moderately, in the right amount, enough to maintain energy reserves, without the possibility of depositing them in adipose tissue, then there is a chance to lose weight fairly quickly. When a smaller 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 fat and converting it into ketone bodies and fatty acids. The 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 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 ketogenic diet is actively used not only in medicine, but also in sports nutrition. Studies of its effect are ongoing, so it is found that it has a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of incoming carbohydrates decreases, they simply lose the opportunity to grow.
Keto diet: characteristics, duration and stages
The ketogenic diet is often compared to regular low-carb diets, but this is not true. It is better to compare it with the Atkins or Kremlin diet based on the basic principles of the impact on the body. The ketogenic diet switches the body from its usual glycolysis to lipolysis process, but this requires a certain amount of preparation time. Therefore, results can be expected no earlier than 2-3 weeks. The first week is the restructuring of the body, and the loss of fat stores is negligible.
Stages of body restructuring:
- The first 12 hours (since the last carbohydrate intake): There is a complete use of the glucose stores in the body. On the first day, it is recommended to skip all meals until dinner. For dinner, you can eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- The next 24-48 hours there is a change in the metabolic system. The body begins to look for alternative sources of carbohydrates from protein and fatty acids, including those already in the body. At this time, it is recommended to completely abandon the intake 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 is already adapting to the lack of carbohydrates and the process of ketosis begins continuously, while proteins are no longer used as an energy source. The state of ketosis can be measured with special blood or urine test strips, but this is quite counterproductive. Physiological symptoms of ketosis will tell you much more about your state: increased amount of urine produced and frequency of urination, appearance of dry mouth (which is why it is important to drink plenty of water), bad breath (due to the release of of acetone, which can smell like nail polish remover or overripe fruit). You should not worry about this, this is a temporary phenomenon that passes quickly. Among other things, you will feel a decrease in hunger and an additional burst of energy.
- Get off the keto diet. This stage is no less important than all the previous ones. The body simply cannot switch to a habitual 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. An excellent option would be to switch to the Mediterranean diet, which can be followed for the rest of life. In addition, it also contains a large amount of fats, to which the body is already accustomed, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional preadaptation period, which lasts 2 to 4 weeks before starting the diet. At this time, medium-chain fatty acids need to be gradually introduced into the diet. For example, start taking 30-40 grams of coconut oil per 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 a chance to gradually get used to smaller servings of carbohydrates. You can follow the ketone diet from 3-4 weeks to 12 months. Less than three weeks does not make sense, since during this time the ketosis process will only have time to start, and you will not see any visible results. There is no reliable information for a period of more than one year. But following a ketone diet for a long time is a dangerous task, since hepatic steatosis, kidney stones and hypoproteinemia can develop. Naturally, the rejection of one of the important macronutrients and the accompanying microelements and vitamins can negatively affect life expectancy.
What foods are in the ketogenic diet?
There is no clearly approved diet for the ketogenic diet period. A set of products for a ketogenic diet is a diet with a minimum content of carbohydrates (no more than 30-50 grams per day). It is preferable to make 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 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 ketogenic diet is considered a high-fat diet, there are certain rules for 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 allowed and forbidden to eat on a ketogenic diet?
Allowed foods: different types of meat (poultry, beef, pork, etc. ), including with pieces of fat and skin from chicken, shellfish, fish (it is better to give preference to sea and fatty fish: salmon, salmon, herring, etc. ) . ), eggs, dairy and sour-milk products (no additives or sweeteners), nuts, non-starchy vegetables (cabbage, zucchini, cucumber, bell pepper, squash, any greens and salad leaves), mushrooms, fruits with a minimum content of sugar, avocado or coconut oil, for salads, you can choose flaxseed or olive oil.
Prohibited foods are sugar, confectionery 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.
You can sometimes indulge in dry wine, sugar-free spirits like 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 option is 70% fat, 25% protein and 5% carbohydrates (no more than 20-30 grams per day).
During the day, when the 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, it will help start the necessary processes and reduce the feeling of hunger.
Types of keto diet
There are several types of ketone diets, depending on the severity of compliance:
- standard option. This is the most common type. During its observance, it is necessary to constantly take into account the ratio of proteins, fats and carbohydrates in the diet, protein and fat 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.
- Directed or targeted. This option implies the inclusion in the diet of several meals with a predominance of carbohydrates. This type of ketogenic diet is preferred by those who exercise. Carbohydrate loading meals are carried out twice, before training and after. The rest of the time, protein and fat predominate in the diet.
- cyclic typeIt is aimed at those who want to start the fat burning process, but cannot train completely without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to follow the diet for a longer time. The number and frequency of carbohydrate days depends on the goals the athlete sets for himself.
Important: The objective and cyclical version of the ketogenic diet is only possible after passing the standard one.
Ketone Diet Benefits:
- Weight Loss – By switching 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 kilograms.
- Blood sugar control. Thanks to the ketogenic 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 jumps in blood sugar, which favorably affects the process of concentration and attention.
- Increased energy and feeling of satiety. Ketones are a reliable and constant source of energy that lasts a long time. Also, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reduce epileptic seizures. This has already been discussed above. Also, 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 ketogenic diet significantly lowers insulin levels to the average norm.
- Improve the condition of the skin.
Diet Side Effects:
- General weakness. 1-2 weeks, the body rebuilds itself 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 the blood vessels and the heart. This may not be the case for everyone.
- Avitaminosis. The dietary 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 some other negative consequences.
- Ketoacidosis is an excess of ketones in the body. More ketones may 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 at the beginning of the diet. Its main reason is the lack of magnesium. Therefore, drink extra, or include foods that contain it in sufficient quantities in the diet.
Contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland, and diseases of the digestive system. The ketogenic diet is prohibited for pregnant and lactating 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, since the absence of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
The use of a ketogenic diet can reduce physical performance in athletes who play 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, since the ketogenic diet can change the mineral composition of the bones, which will lead to injuries and fractures.
Diabetics should be treated with caution, as doctors do not currently have an unequivocal opinion on this matter. Some believe that such a diet is indicated for diabetes, while others believe that it can only aggravate the patient's condition.
The ketogenic diet is really effective in eliminating fat stores. If you decide to use it for these purposes, I recommend that you consult a doctor, especially if you are already taking any medications or have chronic diseases.