If you like meat and fat and do not care about sweets and starchy foods, then this is the perfect diet option for you. For a fairly long time, it was fatty foods that were considered the cause of being overweight. But relatively recently, researchers have come to completely opposite conclusions. It turned out that it is fatty foods that can get you in shape. Based on the results, a keto diet was developed, which will be 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 originally, this diet was developed not for weight loss, but for the treatment of childhood epilepsy, as part of 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 happen due to a decrease in fat mass, often the weight is reduced due to removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight precisely by reducing the body's fat reserves.
To understand why this effect occurs, let’s look at the process of ketosis in the body. All food that enters our body is made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain going. If the food has a large amount of carbohydrates, then everything that the body does not have time to process goes to body fat, which the body stores in the event that carbohydrates cease to be ingested. And this will be repeated at every meal rich in carbohydrates.
It is logical that in order for these fat reserves 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, up to death. If you use carbohydrates moderately, in the right amount, sufficient to maintain the energy reserves, without the possibility of depositing them in adipose tissue, then there is a chance of losing weight quite quickly. When a small amount of carbohydrates enters the body, it begins to use spare sources, 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 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 ketosis process 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 underway, so it turns out that it has a positive effect on cancer. Cancer cells grow and develop through glucose. If the amount of incoming carbohydrates decreases, then they simply 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. It is better to compare it with the Atkins or Kremlin diet according to the basic principles of influencing the body. The keto diet moves the body from its usual glycolysis to the lipolysis process, but this requires some preparation time. Therefore, 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 negligible.
Stages of body restructuring:
- The first 12 hours (since the last intake of carbohydrates) - there is a complete utilization of the glucose reserves in the body. On the first day, it is recommended to skip all meals until dinner. For dinner, 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 search for alternative sources of carbohydrates from proteins and fatty acids, including those already in the body. At this point, it is recommended to completely abandon the intake of carbohydrate foods, only proteins and fats. From the fourth day you can include vegetables without starch and fruit 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 initiated continuously, while proteins are no longer used as an energy source. The condition 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: an increase in the amount of urine produced and the frequency of urination, the appearance of dry mouth (why 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 do not have to worry about this, this is a temporary phenomenon that passes quickly. Among other things, you will notice a decrease in hunger and an extra energy outburst.
- Getting out of the keto diet. This is no less important stage than all the previous ones. The body simply can not switch to a usual diet high in carbohydrates. A period of adaptation and restructuring to the process of usual glycolysis is necessary. Therefore, carbohydrates should be introduced gradually, no more than 30 grams a day. An excellent option would be to switch to the Mediterranean diet, which can be followed for the rest of 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 extra pre-adjustment period, which takes 2-4 weeks before starting the diet. At this point, it is necessary to gradually introduce medium-chain fatty acids into the diet. For example, start taking 30-40 grams of coconut oil a day or a special supplement in the form of a powder that already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams perday. This will allow you 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 as the ketosis process during this time will only have time to begin and you will not get visible results. There is no reliable information for a period of more than one year. But sticking to a ketone diet for a long time is a dangerous task as liver steatosis, kidney stones and hypoproteinemia can develop. Of course, 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 clearly approved diet for the period of the keto diet. A set of products for a keto diet is a diet with a minimum of 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 completely abandon semi-finished 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 carbs is allowed, but only from fruits.
Although the keto diet is considered a fatty 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 forbidden to eat on a 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 prefer sea and oily fish - salmon, salmon, herring, etc. ), eggs, dairyand sour milk products (excluding additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkins, vegetables and lettuce), mushrooms, fruits with a minimum sugar content, avocado or coconut oil, for salads you can choose flaxseed orolive.
Prohibited foods are sugar, confectionery and flour products, cakes, pastas, potatoes, bananas, grapes, grains (except chickpeas, sesame and flax in moderation) and all refined carbohydrates as well as beer, sweet tinctures and juices.
Sometimes you can treat yourself to dry wine, unsweetened spirits like rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.
On this basis, the weekly menu is composed. 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 a day).
During the day, when a feeling of hunger arises, you can have a snack with 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, it will help start the necessary processes and reduce the feeling of hunger.
Types of the ketone diet
There are several types of ketone diet, 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 trying to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Targeted or targeted. This option involves 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 meal replenishment is performed twice - before exercise and after. The rest of the time, proteins and fats dominate the diet.
- Cyclic typeis aimed at those who want to get started with the fat burning process but can not train fully without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick to the diet for longer. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.
Important: The targeted and cyclical version of the keto diet is only possible after passing the standard.
Benefits of the ketone diet:
- Weight loss - by switching the body to receive energy from fat, which is broken down naturally. Statistics show that in six months of such a diet you can lose from 3 to 12 kg.
- Blood sugar control. Thanks to the keto diet, the level of sugar 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 satiety. Ketones are a reliable and constant source of energy that lasts for a long time. In addition, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reduction of epileptic seizures. This has already been discussed above. In addition, the ketone diet may replace some of the substances 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.
- Improving the condition of the skin.
Dietary side effects:
- General weakness. 1-2 weeks the body is rebuilt to a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. The condition improves after the end of the adaptation phase.
- An increase in blood cholesterol, which can lead to problems with blood vessels and heart. This may not be the case for everyone.
- Avitaminosis. The diet is quite poor on the necessary vitamins and minerals, so it is recommended to 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 of type 2 diabetics.
- Leg cramps can occur early in the diet. Their main cause is magnesium deficiency. Therefore, drink it extra, or include foods that contain it in sufficient amounts 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 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 give up this weight loss option, as the absence of carbohydrates negatively affects brain activity, leading to apathy and fatigue.
The use of a keto diet can reduce the physical performance of athletes who participate in team sports, running or CrossFit, as well as those who remain anaerobic for a long time. It is also worth giving up this diet for those who have problems with bone strength as the keto diet can change the mineral composition of the bones which will lead to injuries and fractures.
Diabetics should be treated with caution as doctors currently do not have a clear opinion on this issue. 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 reserves. If you decide to use it for these purposes, then I recommend that you consult a doctor, especially if you are already taking medication or have chronic illnesses.