If you like meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet option for you. For quite a long time, it was fatty foods that were considered to be the cause of excess weight. But relatively recently, scientists have come to completely opposite conclusions. It turns out that it is fatty foods that can get you back into shape. Based on the results, 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 losing weight, but for the treatment of childhood epilepsy, as part of a complex therapy. And only later was its side effect in the form of weight loss noticed.
weight loss process
When using different diets, weight loss does not always occur due to a decrease in fat mass, often the weight is reduced due to the removal of excess fluids or excess muscle mass. The keto diet, on the other hand, reduces your own weight by reducing the body's stores of fat.
To understand why this effect occurs, let's take a look at the ketosis process in the body. All the food that enters our body is made up of proteins, carbohydrates and fats. Carbohydrates give us energy and make the brain work. If food has a large amount of carbohydrates, everything that the body doesn't have time to process goes into body fat, which the body stores in case the carbohydrates stop being consumed. And this will repeat itself with every carbohydrate-rich meal.
It makes sense that in order for these fat stores to begin to be consumed, 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, even to death. If you use carbohydrates in moderation, in the right quantity, sufficient to maintain energy reserves, without the possibility of depositing them in the adipose tissue, then there is the possibility of losing weight quite quickly. When a smaller amount of carbohydrates enters the body, it begins to use reserve sources, in this case fat will be the source.
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 glucose substitute source. This is the ketosis process. 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 keto diet is actively used not only in medicine, but also in sports nutrition. Studies on its effects 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 simply lose the opportunity to grow.
Keto diet: characteristics, duration and phases
The keto diet is often compared to regular low-carb diets, but this is not true. It is best to compare it with the Atkins or Kremlin diet according to the basic principles of impact on the body. The keto diet shifts the body from its usual glycolysis to the lipolysis process, but this takes some preparation time. 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 reserves is negligible.
Stages of body restructuring:
- The first 12 hours (from the last carbohydrate intake) - there is a full use of the glucose reserves in the body. On the first day it is recommended to skip all meals until dinner. At dinner you can eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- Over 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 that are 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 starch-free 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 ketosis process is continuously starting, while proteins are no longer used as a source of energy. The state of ketosis can be measured using special blood or urine test strips, but this is quite counterproductive. The physiological symptoms of ketosis will tell you much more about your condition: increased amount of urine produced and frequency of urination, the appearance of dry mouth (which is why it is important to drink a lot of water), bad breath (due to the release of acetone, which smells like nail polish remover or overripe fruit). You shouldn't 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 out of the keto diet. This is a stage 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 habitual glycolysis process is required. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. A great option would be to switch to the Mediterranean diet, which can be followed for the rest of your life. In addition, it also contains a large amount of fat, which the body is already used to, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-adaptation period, which takes 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 special supplement in the form of a powder, which 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 get used to smaller portions of carbohydrates. You can stick to the ketone diet for 3-4 weeks to 12 months. Less than three weeks does not make sense, as during this time the ketosis process will only have time to start and you will not get any visible results. There is no reliable information over a period longer than one year. But sticking to a ketone diet for a long time is a dangerous undertaking, as fatty liver, kidney stones, and hypoproteinemia can develop. Of course, rejection of one of the important macronutrients and accompanying trace elements 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 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 fiber, which contribute to the normal functioning of digestive processes. It is advisable to completely abandon semi-finished products and ready meals, 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 fruit.
Although the ketogenic diet is considered a fat diet, there are some 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 prohibited to eat on a keto diet?
Permitted foods - different types of meat (poultry, beef, pork, etc. ), including with pieces of fat and skin of chicken, seafood, fish (better to give preference to sea and fatty fish - salmon, salmon, herring , etc. ), eggs, dairy products and dairy products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, squash, any vegetables and leafy salads), mushrooms, fruit with a minimum content of sugar, avocado or coconut oil, for salads, you can choose linseed or olive.
Forbidden foods are sugar, confectionery and starchy products, pastries, pasta, potatoes, bananas, grapes, cereals (except in moderation 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 like rum, whiskey, gin, or vodka, but in moderation, in addition to dark chocolate.
On this basis the menu of the week is compiled. The main rule is to stay within the permissible amount of carbohydrates. The best option is 70% fat, 25% protein and 5% carbohydrate (no more than 20-30 grams per day).
During the day, when a feeling of hunger appears, you can snack on nuts, a piece of cheese, seeds.
Important: during the diet, it is necessary to increase the amount of pure water consumed per day to 3. 8 liters, it will help to start the necessary processes and reduce the feeling of hunger.
Types of ketone 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, proteins and fats should prevail. This option is often chosen by people who are trying to lose weight, as well as professional athletes who tolerate physical activity well with a minimal intake of carbohydrates.
- Targeted or targeted. This option provides for the inclusion in the diet of several meals with a predominance of carbohydrates. This type of keto diet is preferred for those who exercise. Loading carbohydrate meals is done twice: before training and after. The rest of the time, protein and fat predominate in the diet.
- Cyclic typeis 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 stick to the diet longer. The number and frequency of carbohydrate days depends on the athlete's goals.
Important: the target and cyclic version of the keto diet is possible only after passing the standard one.
Benefits of the ketone diet:
- Weight loss - getting the body to get energy from fat, which breaks down naturally. Statistics show that in six months of such a diet you can lose from 3 to 12 kilograms.
- Blood glucose control. Thanks to the keto diet, the sugar level 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 fluctuations in blood sugar, which favorably affect the process of concentration and attention.
- More energy and a sense of satiety. Ketones are a reliable and constant source of energy that lasts for a long time. Plus, fatty foods fill you up faster and last longer than carbs.
- Reduce seizures. This has already been discussed above. Additionally, 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 keto diet significantly reduces insulin levels down to the average norm.
- Improve the condition of the skin.
Side effects of the diet:
- General weakness. 1-2 weeks the body is rebuilt in a new metabolic system and the lack of carbohydrates in the diet naturally leads to tiredness and fatigue. The condition improves after the adaptation phase is complete.
- An increase in blood cholesterol, which can lead to problems with blood vessels and the heart. This may not be the case for everyone.
- Avitaminosis. The dietary ration is rather low in necessary vitamins and minerals, so it is recommended to take a multivitamin complex as well.
- 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 type 2 diabetics.
- Leg cramps can appear early in the diet. Their main reason is the lack of magnesium. Therefore, drink it extra or include foods that contain it in sufficient quantities in your diet.
Contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid and digestive system diseases. The keto 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 high intellectual loads to abandon this weight loss option, since the absence of carbohydrates adversely affects brain activity, leads to apathy and fatigue.
Using a keto 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, as the keto diet can change the mineral composition of the bones, leading to injuries and fractures.
Diabetics should be treated with caution, as doctors currently do not have a single 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 keto diet is really effective in getting rid of fat stores. If you decide to use it for these purposes, I recommend that you consult a doctor, especially if you are already taking medications or have chronic diseases.