If you love meat and fat and no matter what your sweetness or starch content, then this is the perfect diet option for you. For quite some time it was fatty foods that were considered as the cause of obesity. But relatively recently, scientists have come to completely opposite conclusions. It turns out that it is fatty foods that get you in shape. Based on the results, a keto diet was developed, which is discussed further 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 in the beginning, this diet was not developed for the purpose of weight loss, but for the treatment of childhood epilepsy, as part of the complex therapy. And only later was its side effect noticed in the form of weight loss.
Weight loss process
When using different diets, weight loss is not always caused by a decrease in fat mass, often the weight is reduced due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight precisely by reducing the fat reserves in the body.
To understand why this effect occurs, we look at the process of ketosis in the body. Every food that enters our body is made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. When foods have a large amount of carbohydrates, then everything the body does not have time to process goes into body fat, which the body stores in case carbohydrates stop consuming. And this is repeated at every meal rich in carbohydrates.
It is logical that in order for these fat reserves to start consuming, it is necessary to limit the intake of carbohydrates in the body. But such a strategy will do no good, it can end very badly, until death. If you use carbohydrates moderately, in the right quantity, enough to maintain energy reserves without the possibility of depositing them in adipose tissue, then there is a chance to lose weight fast. When a smaller amount of carbohydrates enters the body, it begins to use reserve sources, in which case fat will be the source.
The body begins the process of breaking down fat and converting it into ketone bodies and fatty acids. Ketone bodies will act as a source as a substitute for glucose. This is the process of ketosis. 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 process of ketosis is triggered by medium chain fatty acids found in coconut oil, for instance.
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 that it has a positive effect on cancer. Cancer cells grow and develop with glucose. As the amount of carbohydrates consumed decreases, they simply lose the ability to grow.
Keto diet: features, duration and stages
The keto diet is often compared to normal low carb diets, but this is not true. It is better to compare it with Atkins or Kremlin diet according to the basic principles of impact on the body. The keto diet changes the body from its usual glycolysis to the lipolysis process, but this requires a certain amount of preparation time. Therefore, the results can not be expected earlier than in 2-3 weeks. The first week is the restructuring of the body, and the loss of fat reserves is neglected.
Stages of body restructuring:
- The first 12 hours (since the last use of carbohydrates) - there is a complete use of glucose reserves in the body. On the first day, it is recommended to skip all meals until evening. For 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 already present in the body. At this time, it is recommended to completely abandon the intake of carbohydrate foods, excluding proteins and fats. From the fourth day on, you can include starchy vegetables and fruits in your diet.
- 7 days after the start of the diet, the body already adapts to the lack of carbohydrates and the process of ketosis is constantly launched, while proteins are no longer used as energy source. The condition of ketosis can be measured with special blood or urine test strips, but this is rather counterproductive. The physiological symptoms of ketosis tell you much more about your condition: an increase in the amount of urine produced and the frequency of urination, the appearance of a dry mouth (hence it is important to drink plenty of water), bad breath (due to the release of acetone, which may smell like nail polish remover or overripe fruit). You should not worry about it, this is a temporary phenomenon that happens fast. Among other things, you will feel a decrease in hunger and an additional burst of energy.
- Get out of the keto diet. This is no less important stage than all the previous ones. The body simply can not convert to a regular diet high in carbohydrates. A period of adaptation and restructuring to the process of ordinary glycolysis is required. Therefore, carbohydrates should be introduced gradually, not exceeding 30 grams per day. An excellent option would be to switch to the Mediterranean diet, which can be followed 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, 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 that already contains ketones.
At the same time, the amount of carbohydrates is gradually reduced to 100 grams per day. This will give you the opportunity to gradually get used to smaller carbohydrate portions. You can stick to the ketone diet from 3-4 weeks to 12 months. Less than three weeks makes no sense, because during this time the ketosis process only has time to begin, and you will not get any visible results. There is no reliable information for a period of more than one year. But keeping a ketone diet for a long time is a dangerous undertaking because it can develop liver steatosis, kidney stones and hypoproteinemia. Of course, the rejection of one of the important macronutrients and accompanying micronutrients and vitamins can adversely affect life expectancy.
What foods are on the keto diet?
There is no clear approved diet for the period of the keto diet. A set of products for a keto diet is a diet with a minimum carbohydrate content (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 give up semi-finished products and finished dishes completely, including sauces. Because most of the above carbohydrates are in the form of sugars and starches. In some cases the use of fast carbohydrates is allowed but only of fruits.
Although the keto diet is considered a fat diet, there are certain rules for eating fat:
- Saturated fats (meat, butter, cheese) should not be more than 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 a keto diet?
Permissible foods - various types of meat (poultry, beef, pork, etc. ), even with pieces of fat and chicken skin, seafood, fish (it is better preference to sea and oily fish - salmon, salmon, herring, etc. ). ), Eggs, dairy and sour milk products (without additives and sweeteners), nuts, starchy vegetables (cabbage, zucchini, cucumbers, peppers, squash, all greens and leafy greens), mushrooms, fruits with a minimum sugar content, avocado or coconut oil, for zucchini, you can choose flaxseed or olives.
Prohibited foods include 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 like rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
On this basis, the menu for 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 (no more than 20-30 grams per day).
During the day, when a feeling of hunger appears, you can eat a snack with nuts, a piece of cheese, seeds.
Important: during the diet you need to increase the amount u per day consumed per day to 3, 8 liters, it helps to start the necessary processes and reduce the feeling of hunger.
Types of the ketone diet
There are different types of ketone diet, depending on the difficulty of compliance:
- Default option. This is the common type. During its observation, it is necessary to constantly consider the ratio 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 minimal carbohydrates.
- Targeted or targeted. This option includes the inclusion in the diet of various meals with a predominance of carbohydrates. This type of keto diet is preferred for those who exercise. Loaded carbohydrate meals are performed twice - before training and after. The rest of the time, proteins and fats dominate in the diet.
- Cyclic typeis aimed at those who want to start the fat burning process but can not train completely without carbohydrates. In this case, carbohydrate days are included in the diet. This allows you to stick to the diet for a longer period of time. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.
Important: The target and cyclic version of the keto diet is only possible after you have passed the standard.
Benefits of the Ketone Diet:
- Weight Loss - by transforming the body to get energy from fat, which is naturally broken down. 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 drops.
- 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 prevention of jumps in blood sugar, which positively affects the process of concentration and attention.
- More energy and a feeling of satiety. Ketones are a reliable and constant source of energy that lasts a long time. In addition, fatty foods fill you up faster and last longer than carbohydrates.
- Reduction of epileptics. This has already been discussed above. In addition, the ketone diet may 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 to the average standard.
- Improving the condition of the skin.
Side effects of the diet:
- General weakness. 1-2 weeks, the body builds up on a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. The condition improves after the completion of the adaptation phase.
- An increase in cholesterol in the blood, which can lead to problems with blood vessels and heart. This may not be the case for everyone.
- Avitaminosis. The nutritional ration is rather poor in the necessary vitamins and minerals, so it is recommended to take in addition a multivitamin complex.
- Violation of the gastrointestinal tract. A small 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 as 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 a lack of magnesium. Therefore, drink it extra, or contain foods that contain it in sufficient quantities in the diet.
Contraindications
The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. The keto diet is forbidden for pregnant and lactating women as well as children and adolescents. It is also better for people whose work is associated with high intellectual strain to give up this weight loss option because the lack of carbohydrates negatively affects brain activity, leading to apathy and drowsiness.
The use of a 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 alter the mineral composition of the bones, leading to injuries and fractures.
Diabetics should be treated with caution, as doctors do not currently have a clear opinion on this subject. Some believe that such a diet is indicated for diabetes, others believe that it can only aggravate the patient's condition.
The keto diet is really effective in clearing fat reserves. If you decide to use it for these purposes, I recommend that you consult a doctor, especially if you are already on medication or have chronic illnesses.