If you love meat and fat and are indifferent to sweets and starchy foods, this is the perfect 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 came to completely opposite conclusions. It turns out that there are fatty foods 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 initiates 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 weight loss, 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 a variety of diets, weight loss does not always occur due to a decrease in fat mass, often due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, literally reduces weight by reducing fat reserves in the body.
To understand why this effect occurs, let's take a look at the ketosis process in the body. All the nutrients that enter our body are made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain functioning. If there is a large amount of carbohydrates in food, everything that the body does not have time to process goes to body fat, which the body stores when the consumption of carbohydrates ceases. And this will be repeated at every carbohydrate-rich meal.
It is logical that the intake of carbohydrates into the body must be limited in order for these fat reserves to begin to be consumed. But such a strategy does not lead to anything good, it can end very badly, up to death. If you use carbohydrates moderately, in the right amount, enough to maintain energy reserves, without the possibility of their deposition in adipose tissue, you have a chance to lose weight quite quickly. When a smaller amount of carbohydrates enters the body, it begins to use reserve resources, in which case fat will be the source.
The body starts the process of breaking down fat and converting it into ketone bodies and fatty acids. Ketone bodies will act as a source to replace glucose. This is the ketosis process. In a situation where there is an increased content in the body of ketone bodies in epileptics, the frequency of epileptic seizures decreases. It is worth noting that not all oils produce this effect. The ketosis process is triggered by the medium-chain fatty acids found in coconut oil, for example.
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, they lose the opportunity to grow.
Keto diet: features, duration and stages
The keto diet is often compared to regular low-carb diets, but this is not true. According to the basic principles of its effect on the body, it is better to compare it with the Atkins or Kremlin diet. The keto diet shifts the body from normal glycolysis to the process of lipolysis, but this requires a certain amount of preparation time. Therefore, the results can be expected no earlier than in 2-3 weeks. The first week is the restructuring of the body and the loss of fat reserves is negligible.
Body restructuring stages:
- The first 12 hours (since the last carbohydrate intake) - there is a full use of glucose reserves in the body. It is recommended to skip all meals until dinner on the first day. For dinner, it is allowed to eat 200-300 kcal, 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 in the body. At this time, it is recommended to completely abandon the intake of carbohydrate foods, only proteins and fats. 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 begins to adapt to the lack of carbohydrates, and the process of ketosis is constantly started, while proteins are no longer used as an energy source. Ketosis status can be measured using special blood or urine test strips, but this is quite counterproductive. The physiological symptoms of ketosis will tell you a lot more about your condition: an increase in the amount of urine produced and the frequency of urination, the appearance of dry mouth (which is why it's important to drink plenty of water), bad breath (due to the release of acetone, which can smell like nail polish remover or ripe fruit). You should not worry about it, it is a temporary phenomenon that passes quickly. Among other things, you will feel a decrease in hunger and an additional burst of energy.
- Getting off the keto diet. This is no less important stage than the previous ones. The body cannot switch to a habitual diet high in carbohydrates. A period of adaptation and restructuring to the usual glycolysis process is needed. Therefore, carbohydrates should be introduced gradually, not more than 30 grams per day. An excellent option would be to switch to the Mediterranean diet, which you can follow for the rest of your life. In addition, 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 pre-adaptation period lasting 2-4 weeks before starting the diet. At this time, it is necessary to gradually introduce medium-chain fatty acids into the diet. For example, start taking 30-40 grams of coconut oil per day or a specific supplement in the form of a powder that 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 acclimate yourself to smaller carb servings. You can stick to the ketone diet for 3-4 weeks to 12 months. Less than three weeks is pointless, because during this time you will only have time for the ketosis process to begin and you will not see visible results. There is no reliable information about more than a year. However, sticking to a ketone diet for a long time is a dangerous undertaking, as fatty liver, kidney stones, and hypoproteinemia may develop. Naturally, the rejection of one of the important macronutrients and accompanying microelements and vitamins can adversely affect life expectancy.
What foods are on the keto diet?
There is no definitively approved diet for the keto diet period. A set of products for a keto 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 fibers that contribute 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 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 what is prohibited on the keto diet?
Allowed foods - different types of meat (poultry, beef, pork, etc. ), even fat and pieces of chicken skin, seafood, fish (it is better to give preference to sea and fatty fish - salmon, salmon, herring, etc. ). ) . ), eggs, dairy and sour-milk products (without additives and sweeteners), nuts, non-starchy vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, any greens and leafy salads), mushrooms, fruits with a minimum sugar content , avocado or You can choose coconut oil, flaxseed for salads or olives.
Prohibited foods are sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (with the exception of small amounts of chickpeas, sesame and flax), and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can indulge in dry wine, unsweetened spirits such as rum, whiskey, gin or vodka, but in moderation and with dark chocolate.
On this basis, the menu of 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 (20-30 grams maximum per day).
During the day, when the feeling of hunger arises, you can have a snack with nuts, a piece of cheese, seeds.
Important: Increasing the amount of distilled water consumed daily during the diet to 3. 8 liters 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 the fit:
- Standard option. This is the most common type. During its observance, it is necessary to constantly take into account the proportion 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 a minimum intake of carbohydrates.
- targeted or targeted. This option involves incorporating several carbohydrate-heavy meals into his diet. This type of keto diet is preferred for those who exercise. Loading carbohydrate meals is carried out twice - before and after training. The rest of the time, proteins and fats predominate in the diet.
- loop typeIt is aimed at those who want to start the fat burning process but cannot fully train without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick to the diet longer. The number and frequency of carbohydrate days depend on the goals that the athlete sets for himself.
Important: target and cyclical version of the keto diet is possible only after passing the standard one.
Benefits of the ketone diet:
- Weight loss - by turning the body from naturally broken down fat into energy. 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 sugar level in the body decreases.
- Activation of the brain in the long term. 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 positively affects the process of concentration and attention.
- Increased energy and feeling of fullness. Ketones are a reliable and stable energy source that lasts for a long time. Also, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reducing epileptic seizures. This has already been discussed above. In addition, the ketone diet can replace some drugs in complex therapy.
- Normalization of cholesterol levels and blood pressure.
- The development of insulin resistance. The low-carb keto diet significantly lowers insulin levels to the average norm.
- Improving the condition of the skin.
Side effects of the diet:
- General weakness. In 1-2 weeks the body is restructured into a new metabolic system, and a lack of carbohydrates in the diet naturally leads to fatigue and fatigue. The situation improves after the completion of the adaptation phase.
- An increase in cholesterol in the blood can lead to problems with blood vessels and the heart. This may not apply to everyone.
- avitaminosis. The dietary ration is quite poor in essential vitamins and minerals, therefore 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 can be produced than the body needs. This is very dangerous when insulin levels are low, which is typical for people with type 2 diabetes.
- Leg cramps can occur early in the diet. Its main causes are magnesium deficiency. Therefore, consume more or include foods containing adequate amounts in the diet.
Contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and digestive system. The keto diet is prohibited for pregnant and lactating women, as well as children and adolescents. It is better for people whose work is associated with high intellectual loads to abandon this option of losing weight, since the absence of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
Using a keto diet can reduce physical performance in athletes who participate in team sports, running or CrossFit, as well as those who stay anaerobic for long periods of time. Because the keto diet can alter the mineral composition of bones, leading to injuries and fractures, it's worth giving up on this diet for those who have a problem with bone strength.
Diabetic patients should be treated with caution, as doctors currently do not have a definitive 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, I advise you to consult a doctor, especially if you are already taking any medication or have chronic diseases.