Keto diet.Ketogenic diet, what is its essence?What are the results of the keto diet and what are the reviews?How does it work, are there any difficulties, what is the menu of the KETO diet and is it harmful.
- Keto diet
- The keto diet is a low-carb, high-fat diet that aims to fuel the body's 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 keto diet menu and what about the reviews of people who do not lose weight?This is what we will discuss today.
How does the keto diet work?
When we have fats, proteins and carbohydrates in our diet, our body gets energy from glucose.We get glucose from carbohydrates.Now that grocery stores are within easy reach, this is the most common type of food.But because of crop failure, habitat, or seasonality, carbohydrate products such as grains or bread were insufficient?
The carcass had to get energy from fatty acids and proteins.You probably remember my weight loss video - here it is - in which I looked at the process of obtaining energy through the oxidation of fatty acids.Now I will tell you that all our organs with mitochondria in tissue cells work perfectly on fatty acids.These are cardiac muscle, myocardial and skeletal muscles (the same ones we pump in the gym) and smooth muscles.
But our brain, which is 60% fat, does not lose weight;Even at a prolonged pace, it does not cause significant damage to mental abilities.Why?The causal blood-brain barrier (BBB) is a barrier that ensures the stability of the internal environment of the brain.It does not allow fatty acids to pass through, nor does it come out (the brain does not lose weight), but also inside.And the brain cannot consume fatty acids as an energy source.
However, the brain cannot run out of fuel, and as a result of a diet that does not naturally provide enough glucose, the brain turns to an alternative fuel source - the so-called ketone bodies.
- Ketone bodies
The three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- beta-aminobutyric acid (hydrokybutyrate)
- acetone
These substances are produced in the liver from fatty acids and this process is called Ketogenesis.Not much acetone is produced;Our main fuel is beta-aminobutyric acid.In most cases, the central nervous system works best during the absence 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 be afraid of it.All fears are caused by the state of Ketosis - when the body works in Ketone bodies - which is often confused with pathological acidosis, which requires urgent intervention.But these things are different, and now we will discuss a little what their essence is.
Ketoacidosis
What is this - Ketoacidosis.It is almost the same as ketosis, except that it is caused by a lack of insulin, rather than a lack of glucose due to a lack of carbohydrates.I remind you that the most important hormone, insulin, is a transporter.It's our loader that knows how to transport glucose across the cell membrane.
When there is a lot of glucose, but insulin does not perform its functions, the cell begins to experience energy starvation, as in the case of a carbohydrate-free diet.As a result, the body produces a bunch of hormones that can break down fat (lipolytic, in this case, the most basic) and the liver begins to produce ketone bodies from fatty acids.So what happens?
There is a lot of glucose, there are also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which is the so-called osmotic diuresis.As a result of diuresis, the electrolytes are washed away, and you remember from this video that it is very bad, even more than two people - the balance of electrolytes is acid, and as a result, this very ketoacidosis develops.All this requires immediate hospitalization, because the patient can easily move his horse.
It is quite clear that this situation is possible only in two cases
- Type 1 diabetes when the pancreas does not produce insulin
- Dehydration - diuresis, vomiting, takes diuretics.
That is, if you are healthy and do not have type 1 diabetes, you should not be afraid of ketoacidosis.In your work, the nervous system will work perfectly in Ketone bodies.
So here's how to use the KETO diet
FirstThe most important thing is to enter the state of Ketosis.And this is one of the most difficult tasks.In most cases - since the moment, I told you about homeostasis - people ate food containing carbohydrates for the first time in decades - this will be a stress for the body.The carcass is not used for this, and you will not enter a state of ketosis in a day or two.It takes time.First, the body will eat the remaining glucose and glycogen.It will then try to produce glucose from amino acids, glycerol and lactic acid using globogenesis.Only when it is completely impossible for the central nervous system to start the process of Ketogenesis and start dragging the nutritional system on new tracks.Remember - the carcass really does not like disturbances in homeostasis and does not remain as optimal as possible.
This first time is the most difficult, it is boring, angry, you have no energy, your brain refuses to work, your head is dizzy - and other delights.And how long this condition lasts is different for everyone, but it can last up to two or three weeks.
Second.To enter ketosis, you need to cut or minimize carbohydrates - and this is another challenge.There are organs that cannot use uric acid or ketone bodies as energy.They need glucose and only glucose - this is the intestinal epithelium, vascular endothelium, the lens of the eye, the adrenal cortex, something else - I don't remember.So you can't leave them without glucose.Carcass will receive glucose from gluconeogenesis, either from your muscles or from the minimal carbohydrate supplied by food.But this point - remember about Homeostasis - the desire to maintain balance at any cost - Ketosis is hard to get into, but outside of it is easy as a pear.And then hello to the fat deposits on the side.
Third- In order to enter ketosis, you should not eat a lot of fat and in no case do not overdo it with protein !!!!And it is also very difficult to control.An excess of protein in the diet - with the help of the same globonogenesis, the carcass will immediately prepare glucose - and you will once again fall from this difficult state of ketosis.If there is too little protein, I will gradually lose muscle.And to find this balance is very difficult for a beginner.Everything is simple with fats - 80% of the diet should be fat.
Fourth- We find it difficult to assess whether ketosis is included.
- There is no point in testing for the presence of acetone in the urine with strips.We can be in ketosis and there will be no acetone in the urine.
- A blood test using a glucometer with special strips for ketone bodies is possible, but these strips are generally not cheap.
- Finally, there are special devices for detecting acetone in the breath.It was invented for epileptics because the Ketogenic diet is good for fighting epileptic seizures - but it's about $100.
And 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 the keto diet?
- Egg with yolk
- all cheeses
- fat cutting cheese
- sour cream
- salo
- pork
- nuts
- salmon
- trout
- salmon
- meat