Keto diet.Кетогенна диета, каква е същността?Какви са резултатите от кето диетата и какви са отзивите?Как действа, има ли затруднения, какво е менюто на кето диетата и вредна ли е.
- Keto diet
- The keto diet is a low-carb, high-fat diet aimed at fueling the body with ketone bodies.
Why is the ketogenic diet effective, what are the contraindications and reviews, what is the principle of action?What should be included in the menu of the keto diet and what about the reviews of those who have 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.Now that grocery stores are readily available, this is the most common type of food.But what happened in those days when carbohydrate products such as cereals or bread were not sufficient due to lack of harvest, habitat or seasonality?
The corpse was forced to take energy from fatty acids and proteins.You probably remember my video on running for weight loss - here it is - in it I looked at the process of obtaining energy by oxidizing fatty acids.Now I will briefly remind you that all our organs, which have mitochondria in the tissue cells, work perfectly with fatty acids.This is cardiac muscle, myocardium and skeletal muscles (the same ones we pump in the gym) and smooth muscles.
But our brain, which is 60% fat, doesn't lose weight;even prolonged fasting does not cause significant damage to mental abilities.why The reason is that the blood-brain barrier (BBB) is a barrier that ensures the constancy of the internal environment of the brain.It is he who does not pass the fatty acids - neither to the outside (that is why the brain does not weaken), but also to the inside.And the brain is unable to consume fatty acids as an energy source.
However, the brain cannot run out of fuel, and nature has provided that as a result of a diet that cannot provide enough glucose, the brain switches to an alternative source of fuel - the so-called ketone bodies.
- Ketone bodies
Three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are formed in the liver from fatty acids and this process is called ketogenesis.Not much acetone is produced;our primary fuel is beta-aminobutyric acid.It is on this that the central nervous system works for the most part during the period of lack of carbohydrates in the diet.
Is the keto diet bad or not?
Ketogenesis is a completely normal metabolic process and there is no need to fear it.All fears arise from the fact that the state of ketosis - when the body works on ketone bodies - is often confused with pathological acidosis, requiring urgent intervention.But these things are different, and now we will discuss a little what the essence is.
Ketoacidosis
What is ketoacidosis?This is much the same as ketosis, but when it is caused not by a lack of glucose as a result of a lack of carbohydrates, but by a lack of insulin.I remind you that our most important hormone, insulin, is a transporter.This is our loader that knows how to transport glucose across the cell membrane.
When there is a lot of glucose, but there is no insulin or it does not perform its functions, the cell, just as with a diet without carbohydrates, begins to experience energy hunger.As a result, the body produces a bunch of hormones that can break down fat (lipolytic, in this case they are called counterinsular) and the liver starts producing ketone bodies from fatty acids.So what's going on?
There is a lot of undigested glucose, there are also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which causes dehydration - the so-called osmotic diuresis.As a result of the diuresis, electrolytes are washed out - and you remember that this is very, very bad from this video, even two - the balance of electrolytes shifts to acidification, and as a result, this same ketoacidosis develops.all of which require urgent hospitalization, as the patient can easily move his horse.
It is absolutely clear that this situation is possible only in two cases
- Type 1 diabetes occurs when the pancreas does not produce insulin
- Dehydration - diarrhea, vomiting, intake of diuretics.
That is, if you are healthy and do not have type 1 diabetes, you should not be afraid of ketoacidosis at all.In your case, the nervous system will work perfectly on ketone bodies.
So, how to use the keto diet
Firstand most importantly get into a state of ketosis.And this is one of the most difficult tasks.Because in most cases - remember I told you about homeostasis - people have been eating food containing carbohydrates for decades for the first time - this will be a stress on the body.Carbs aren't used to it and you won't go into a state of ketosis for a day or two.It takes time.First, the body will eat 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 food system of the central nervous system on new rails.Remember - the corpse really does not like disturbances in homeostasis and resists as much as it can.
It is this first time that is the most difficult - you are dumb, you are angry, you have no strength, your brain refuses to work, your head spins - and a lot of charms.And how long this condition lasts is different for everyone, but it can last up to two or three weeks.
Second.To get into ketosis, you have to cut out carbs or keep them to a minimum - and that's another difficulty.There are organs that cannot use either fatty acids or ketone bodies as energy.They need glucose and only glucose - this is the intestinal epithelium, the vascular endothelium, the lens of the eye, the adrenal cortex, something else - I don't remember.So you can't leave them without glucose.The corpse will get glucose for them through gluconeogenesis either from your muscles or from a minimum of carbohydrates supplied with food.But that's the point - remember homeostasis - the desire to maintain balance at all costs - getting into ketosis is hard, but getting out of it is as easy as peeling a pear.And then say hello to backside fat.
third— to get into ketosis you have to eat a lot of fat and in no case overdo it with proteins!!!!And this is also very difficult to control.Because if there is an excess of protein in the diet - with the help of the same gluconeogenesis, the corpse will immediately make glucose from it - and you will again get out of this hard-to-achieve state of ketosis.If there is too little protein, I will gradually lose muscle.And it's very, very difficult for a beginner to find that balance.With fat, everything is simple - 80% of the diet should be fat.
Fourth- difficulty judging whether we have entered ketosis or not.
- The test for the presence of acetone in the urine with strips does not make sense.We can be in ketosis and not have acetone in the urine.
- A blood test using a glucometer with special strips for ketone bodies is possible, but these strips are not cheap at all.
- Finally, there are special devices for detecting acetone in the breath.They were invented for epileptics because the ketogenic diet is good for dealing with epileptic seizures - but they also cost about $100.
Finally, if you decide to try the keto diet, how do you plan your diet?
- protein - 1.5-2 grams per body weight.This is conditional.
- The rest is fat.
What foods are suitable for a keto diet?
- eggs with yolk
- all cheeses
- fat cottage cheese
- cream
- lard
- pork
- nuts
- salmon
- trout
- salmon
- mutton