Keto diet.What is the essence of the ketogenic diet?What are the results of the keto diet and what are their comments?How does it work, are there any difficulties, what is the menu of the keto diet and is it harmful?
- keto diet
- The keto diet is a low-carb, high-fat diet that aims to fuel the body's ketone bodies.
Why is the ketogenic diet effective, what are its contraindications and reviews, what is its principle of action?What should be included in the keto diet menu and what will be the comments of those who lost weight?This is what we will discuss 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.This is the most common type of food as it is now easily available in grocery stores.So what happened in those days when carbohydrate products like grains or bread were not enough due to crop failure, habitat or seasonality?
The carcass was forced to get energy from fatty acids and proteins.You probably remember my video about running to lose weight - here it is - in which I looked at the process of obtaining energy through the oxidation of fatty acids.Now, I will briefly remind you that all our organs, which have mitochondria in tissue cells, work perfectly on fatty acids.These are cardiac muscle, myocardium and skeletal muscles (the same muscles we pump in the gym) and smooth muscles.
However, our brain, which consists of 60% fat, does not lose weight;Even a long fast does not cause significant damage to mental abilities.From where?This is because the blood-brain barrier (BBB) is a barrier that ensures the stability of the internal environment of the brain.It is he who does not allow fatty acids to pass - neither outwards (so the brain does not lose weight), but also inwards.And the brain cannot consume fatty acids as an energy source.
However, the brain cannot go without fuel, and nature has caused the brain to switch to an alternative fuel source called ketone bodies as a result of a diet that fails to provide adequate amounts of glucose.
- ketone bodies
The three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are formed from fatty acids in the liver, and this process is called ketogenesis.Not much acetone is produced;Our main fuel is beta-aminobutyric acid.During the period when there are no carbohydrates in the diet, the central nervous system works mostly in this regard.
Is the keto diet bad or not?
Ketogenesis is a completely normal metabolic process and you don't need to be afraid of it.All fears arise from the fact that the state of ketosis, in which the body works on ketone bodies, is often confused with pathological acidosis, which requires urgent intervention.But they are different, and now we will discuss a little what the essence is.
ketoacidosis
What is it - ketoacidosis.This is almost the same as ketosis, but when it is caused by a lack of insulin rather than a lack of glucose caused by a lack of carbohydrates.I would like to remind you that insulin, our most important hormone, is a carrier.This is our loader who knows how to transport glucose across the cell membrane.
When there is too much glucose, but insulin is absent or does not perform its functions, the cell begins to experience energy starvation, just like on a carbohydrate-free diet.As a result, the body produces a number of hormones that can break down fats (lipolytic, in this case they are called counter-island), and the liver begins to produce ketone bodies from fatty acids.So what's going on?
There is a lot of undigested glucose, there is also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, causing dehydration - this is called osmotic diuresis.As a result of diuresis, electrolytes are washed out - and you remember from this video that this is very, very bad, even two - the electrolyte balance shifts towards acidification and as a result, this ketoacidosis develops.All of these require immediate hospitalization because the patient can easily move his 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, use of diuretics.
So, if you are healthy and do not have type 1 diabetes, there is no need to be afraid of ketoacidosis.In your case, the nervous system will work perfectly on ketone bodies.
So how to use the keto diet?
Firstand most importantly, getting into a state of ketosis.And this is one of the most difficult tasks.In many cases - remember I told you about homeostasis - people are eating foods containing carbohydrates for the first time in decades - this will be stress for the body.The carcass is not used to this and you won't get into ketosis within a day or two.It takes time.First, the body will consume 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 creak begins to drag the alimentary system of the central nervous system onto new rails.Remember - the carcass really does not like disturbances in homeostasis and will resist it as best it can.
This first time is the hardest - you are dull, angry, you have no strength, your brain refuses to work, your head is spinning - and a bunch of other pleasures.And how long this lasts is different for everyone, but it can last up to two or three weeks.
Second.To get into ketosis, you need to cut out carbohydrates or keep them to a minimum — which is another challenge.There are organs that cannot use 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 carcass will obtain glucose through gluconeogenesis, either from your muscles or from minimal carbohydrates provided by food.But that's the point - remember homeostasis - the desire to maintain balance at all costs - getting into ketosis is difficult, but getting out of it is as easy as shelling pears.And then hello to fat deposits on the backside.
Third- To enter ketosis you need to eat a lot of fat and in no case overdo it with protein!!!!And this is very difficult to control.Because if there is an excess of protein in the diet - with the help of the same gluconeogenesis, the carcass will immediately make glucose from it - and you will again fall out of this hard-won state of ketosis.Too little protein and I will slowly lose muscle.And it is very, very difficult for a beginner to find this balance.With fats everything is simple - 80% of the diet should consist of fats.
Fourth- difficulty assessing whether we are in ketosis or not.
- It does not make sense to test for the presence of acetone in urine with strips.We may be in ketosis and have no acetone in our urine.
- It is possible to analyze blood using a glucometer with special strips for ketone bodies, but these strips are not cheap at all.
- Finally, there are special devices to detect acetone in breath.They were invented for people with epilepsy because the ketogenic diet is a good way to deal with epileptic seizures, but it also costs about $100.
And finally, how should you plan your diet if you decide to try the keto diet?
- protein - 1.5-2 grams per body weight.This is conditional.
- The rest is rain.
What foods are suitable for the keto diet?
- with egg yolk
- all cheeses
- fatty cottage cheese
- sour cream
- hall
- pork
- hazelnut
- salmon
- trout
- salmon
- mutton