If you love meat and fats 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 to be the cause of overweight. But relatively recently, scientists have come to completely opposite conclusions. It turned out that fatty foods can get you in shape. Based on the findings, a keto diet has been developed, which will be discussed later in the article.
The ketone diet starts 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 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 is noticed.
weight loss process
When using different diets, weight loss does not always occur due to weight loss, often weight loss due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight by reducing fat reserves in the body.
To understand why this effect occurs, let's look at the process of ketosis in the body. All the food that enters our body is made up of protein, carbohydrates and fats. Carbohydrates give us energy and support the work of the brain. If the food has a large amount of carbohydrates, then everything that the body does not have time to process goes into the body fat that the body stores in case the carbohydrates stop being consumed. And this will be repeated at every meal rich in carbohydrates.
It is logical that in order to start consuming these fat stores, 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, to death. If you use carbohydrates in moderation, in the right amount, enough to maintain energy reserves, without the possibility of their deposition in adipose tissue, then there is a chance to lose weight quite quickly. When less carbohydrates enter the body, it begins to use backup sources, in which case the source will be fat.
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 of glucose replacement. This is the process of ketosis. It is in a situation of increased content of ketone bodies in the body in epileptics that the frequency of epileptic seizures decreases. It is worth noting that not all fats produce this effect. The process of ketosis is triggered by medium-chain fatty acids, which are found in coconut oil, for example.
Today, the keto diet is actively used not only in medicine but also in sports nutrition. Studies of its effect are ongoing, so it has been found to have a positive effect on cancer. Cancer cells grow and develop with the help of glucose. If the amount of 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 this is not true. It is better to compare it with the Atkins diet or the Kremlin diet according to the basic principles of impact on the body. The keto diet shifts the body from its usual glycolysis to the process of lipolysis, but this requires some time to prepare. Therefore, the results can be expected no earlier than 2-3 weeks. The first week is the restructuring of the body, and the loss of fat is insignificant.
Stages of body restructuring:
- The first 12 hours (since the last intake of carbohydrates) - there is full use of glucose reserves 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, 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 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 protein and fat. From the fourth day you can include vegetables without starch 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 starts continuously, until protein is no longer used as a source of energy. The state of ketosis can be measured with the help of special blood or urine strips, but this is rather counterproductive. The physiological symptoms of ketosis will tell you much more about your condition: increased urine output and frequency of urination, dry mouth (which is why it is important to drink plenty of water), bad breath (due to the release of acetone, which cansmells of nail polish remover or overripe fruit). You should not worry about this, it is a temporary phenomenon that passes quickly. Among other things, you will feel a reduction in hunger and an extra surge of energy.
- Getting out of the keto diet. This is no less important than all the previous ones. The body simply cannot switch to a normal high-carbohydrate diet. A period of adaptation and restructuring to the process of normal glycolysis is required. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. An excellent option is to switch to the Mediterranean diet, which you can follow for the rest of your life. It also contains a lot of fat, which the body is already accustomed to, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional period of pre-adaptation, which takes 2-4 weeks before starting the diet. At this time it is necessary to gradually introduce medium-chain fatty acids in the diet. For example, start taking 30-40 grams of coconut oil a 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 allow you to gradually get used to smaller portions of carbohydrates. You can stick to the ketone diet from 3-4 weeks to 12 months. Less than three weeks does not make sense, because during this time the process of ketosis will only have time to begin and you will not get visible results. There is no reliable information for a period of more than a year. But adhering to a ketone diet for a long time is a dangerous endeavor, as liver steatosis, kidney stones and hypoproteinemia can develop. Naturally, the rejection of one of the important macronutrients and their accompanying micronutrients and vitamins can negatively affect life expectancy.
What foods are on the keto diet?
There is no clearly approved diet for the period of the keto diet. A set of products for the keto diet is a diet with a minimum content of carbohydrates (not 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 digestive processes. It is recommended to completely abandon semi-finished products and ready meals, including sauces. Because 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 fruit.
Although the keto diet is considered a fat diet, there are certain rules for consuming 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 the keto diet?
Allowed 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 oily fish - salmon, salmon, herring andetc. ), eggs, dairy and sour milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, all kinds of green and leafy salads), mushrooms, fruits with a minimum sugar content, avocado or coconut oil, for salads you can choose flaxseed or olive.
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.
Sometimes you can indulge in dry wine, unsweetened spirits such as rum, whiskey, gin or vodka, but in moderation, and dark chocolate.
The menu for the week is compiled on this basis. The basic rule is to stay within the allowable 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 you feel hungry, you can eat nuts, a piece of cheese, seeds.
Important: during the diet you need to increase the amount of clean water consumed per day to 3, 8 liters, this will help start the necessary processes and reduce the feeling of hunger.
Types of ketone diet
There are several types of ketone diet, depending on the severity of compliance:
- Standard version. This is the most common type. During its observance it is necessary to constantly take into account the ratio of protein, fat and carbohydrates in the diet, protein and fat should predominate. This option is often chosen by people who are trying to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Aimed or directed. This option includes 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 loading is done twice - before and after training. The rest of the time, protein and fat predominate in the diet.
- Cyclic typeis aimed at those who want to start the process of burning fat, but can not train fully without carbohydrates. In this case, the diet includes carbohydrate days. This allows you to stick to the diet for a longer time. The number and frequency of carbohydrate days depends on the goals that the athlete sets.
Important: the target and cyclic version of the keto diet is possible only after passing the standard.
Advantages of the ketone diet:
- Weight loss - by switching the body to receive energy from fats, which are broken down naturally. Statistics show that in six months on such a diet you can lose 3 to 12 pounds.
- Blood sugar control. Thanks to the keto diet, the level of sugar in the body decreases.
- Activating the brain in the long run. Ketones are an excellent source of energy for brain function. In addition, the rejection of carbohydrates leads to a lack of spikes in blood sugar, which has a beneficial effect on the process of concentration and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable and constant source of energy that lasts a long time. In addition, fatty foods saturate you faster and last longer than carbohydrate foods.
- Reduction of epileptic seizures. This has already been discussed above. In addition, the ketone diet can replace some of the drugs in complex therapy.
- Normalize cholesterol levels and blood pressure.
- Development of insulin resistance. A low-carbohydrate keto diet significantly reduces insulin levels to medium.
- Improving the condition of the skin.
Dietary side effects:
- General weakness. 1-2 weeks the body recovers to a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and exhaustion. The condition improves after the end of the adaptation phase.
- Increase in blood cholesterol, which can lead to problems with blood vessels and the heart. This may not be the case for everyone.
- Vitamin deficiency. The dietary ration is quite poor in the necessary vitamins and minerals, so it is recommended to take an additional multivitamin complex.
- Gastrointestinal disorders. Low 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 type 2 diabetics.
- Leg cramps can occur at the beginning of the diet. Their main reason is the lack of magnesium. Therefore, drink it extra or include in your diet foods that contain it in sufficient quantities.
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 for children and adolescents. It is also better for people whose work is associated with high intellectual loads, to abandon this option for weight loss, as the lack of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
The use of the keto diet can reduce physical performance in athletes who participate in team sports, running or CrossFit, as well as in those who remain anaerobic for a long time. It is also worth abandoning this diet for those who have a problem with bone strength, as the keto diet can change the mineral composition of 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 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 eliminating fat reserves. If you decide to use it for these purposes, then I recommend that you consult a doctor, especially if you are already taking any medication or have a chronic illness.