If you love meat and fat and are indifferent to sweets and starchy foods, this is the perfect diet option for you. For a long time, fatty foods were considered a reason to lose weight. But relatively recently, scientists have come to the opposite conclusion. It turns out that fatty foods can shape you. Based on the findings, a keto diet has been developed, which will be discussed later in the article.
The ketone diet begins a process in our body called ketosis (as the diet is called) that burns body fat. However, initially this diet was developed not for weight loss, but for the treatment of uterine epilepsy as part of a complex therapy. And only then side effects in the form of weight loss were noted.
weight loss process
When using different diets, weight loss does not always occur due to a decrease in fat mass, often due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, significantly reduces weight 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 the nutrients that enter our body are made up of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain working. When there is a lot of carbohydrates in food, everything that the body does not have time to process goes into body fat, which the body retains when it stops consuming carbohydrates. And this will be repeated in every meal rich in carbohydrates.
It is logical that the body needs to limit the intake of carbohydrates in order to begin to consume these fat reserves. But such a strategy will not lead to anything good, very bad, can end in death. If you use carbohydrates in moderation, in sufficient quantities, to maintain energy reserves, you have a chance to lose weight very quickly, if you do not allow them to settle in adipose tissue. When less carbohydrates enter the body, it begins to use backup sources, in which case fat will be a source.
The body begins the process of breaking down fats and converting them into ketone bodies and fatty acids. Ketone bodies will act as glucose substitutes. This is a ketosis process. In epileptics, the frequency of epileptic seizures decreases with increasing content of ketone bodies in the body. It should be noted that not all oils have this effect. The process of ketosis is triggered, for example, by medium-chain fatty acids 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 carbohydrates entering decreases, they simply lose the ability to grow.
Keto diet: features, duration and stages
The keto diet is often compared to regular low-carb diets, but this is not true. According to the basic principles of the effect on the body, it is better to compare it with the Atkins or Kremlin diet. The keto diet allows the body to go from normal glycolysis to lipolysis, but this takes some preparation time. Therefore, the results can be expected in 2-3 weeks. The first week is the rebuilding of the body and the loss of fat reserves is insignificant.
Stages of body reconstruction:
- The first 12 hours (after the last intake of carbohydrates) - the body has a full use of glucose reserves. It is recommended to throw out all meals before dinner on the first day. You are allowed to eat 200-300 kcal for lunch, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- Over the next 24-48 hours, the metabolic system changes. The body begins to look for alternative sources of carbohydrates from proteins and fatty acids, including those already in the body. In this case, it is recommended to completely avoid carbohydrate foods, only proteins and fats. From the fourth day, you can include starch-free vegetables and fruits in your diet.
- 7 days after the start of the diet, the body adapts to the excess carbohydrate deficiency and the ketosis process begins continuously, and proteins are no longer used as a source of energy. The condition of ketosis can be measured using special blood or urine test strips, but it is quite counterproductive. The physiological symptoms of ketosis will tell you more about your condition: increased urine output and frequency of urination, the appearance of dry mouth (so it is important to drink plenty of water), bad breath (due to the release of acetone, which can smell like nail polish remover or overripe fruit)). You do not have to worry about this, it is a temporary phenomenon that passes quickly. Among other things, you will feel a reduction in hunger and an extra burst of energy.
- Quit the keto diet. This is no less important stage than all the previous ones. The body cannot simply switch to a simple diet rich in carbohydrates. The normal glycolysis process requires a period of adaptation and reconstruction. Therefore, carbohydrates should be gradually, not more than 30 grams per day. The perfect choice would be to switch to a Mediterranean diet, which can be followed for the rest of your life. In addition, it contains a lot of fat, which the body is already accustomed to, and all grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-adaptation period lasting 2-4 weeks before starting the diet. In this case, it is necessary to gradually include medium-chain fatty acids in the diet. For example, start taking a special supplement in the form of a powder containing 30-40 grams of coconut oil or excess ketones per day.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will allow you to gradually get used to the smaller carbohydrate portions. You can stick to a ketone diet for 3-4 weeks to 12 months. Less than three weeks is meaningless, because during this time you will only have time to start the ketosis process and you will not get visible results. There is no reliable information for more than a year. However, long-term adherence to a ketone diet is dangerous, as it can lead to fatty liver, kidney stones and hypoproteinemia. Of course, the rejection of one of the important macronutrients and the accompanying trace elements and vitamins can have a negative impact on life expectancy.
What foods are in the keto diet?
There is no clearly approved diet for the keto diet period. The set of products for the keto diet is a diet with a minimum of carbohydrates (not more than 30-50 grams per day). It is preferable to prepare vegetables as a source of these carbohydrates, they also contain fiber, which helps the normal functioning of digestive processes. It is recommended to completely avoid semi-finished products and ready meals, including sauces. Most of the above are carbohydrates in the form of sugar and starch. In some cases, the use of fast carbohydrates 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, fat, 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 in the keto diet?
Allowed foods - different types of meat (poultry, beef, pork, etc. ), even with fat and chicken skin, seafood, fish pieces (it is better to prefer sea and oily fish - salmon, salmon, herring, etc. . . ), eggs, milk and sour milk products (without additives and flavorings), nuts, starch-free vegetables (cabbage, squash, cucumbers, peppers, squash, any greens and leafy salads), mushrooms, fruits with minimal sugar, avocadoor you can choose coconut oil, for salads, flaxseed or olive.
Prohibited foods include sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except peas, sesame and flax) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can treat yourself to unsweetened alcoholic beverages such as dry wine, rum, whiskey, gin or vodka, but in a mild way, as well as with dark chocolate.
On this basis, the menu of the week is compiled. The main rule is to stay in the allowable amount of carbohydrates. The best choice 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 have a snack with nuts, a piece of cheese, seeds.
Important: It is necessary to increase the amount of clean water consumed per day during the diet to 3. 8 liters, which 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 the compliance:
- Standard option. This is the most common type. When adhering to it, the ratio of proteins, fats and carbohydrates in the diet should always be taken into account, proteins and fats should predominate. This option is often chosen by people who are trying to lose weight, as well as professional athletes who are well tolerated physical activity with minimal carbohydrate intake.
- Targeted or targeted. This option involves the inclusion in the diet of several foods dominated by carbohydrates. This type of keto diet is preferred by athletes. Carbohydrate foods are loaded twice - before and after exercise. The rest of the diet is dominated by proteins and fats.
- Cyclic typeDesigned for those who want to start the fat burning process, but can not fully train without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to maintain a diet for a longer period of time. The number and frequency of carbohydrate days depends on the goals of the athlete.
Important: The target and cyclic version of the keto diet is only possible after passing the standard.
Benefits of the ketone diet:
- Weight loss will be followed by fatigue and constant tiredness. Statistics show that in six months of such a diet you can lose between 3 and 12 kilograms.
- Blood sugar control. Thanks to the keto diet, the level of sugar 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 spikes in blood sugar, which has a positive effect on the process of concentration and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable and long-lasting source of energy. 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 can replace some medications in complex therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. A low-carbohydrate keto diet significantly reduces insulin levels to moderate levels.
- Improving skin condition.
Side effects of the diet:
- General weakness. In 1-2 weeks, the body is rebuilt into a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and tiredness. After the adaptation phase, the situation improves.
- Increased blood cholesterol can cause problems with blood vessels and the heart. This may not be the case for everyone.
- Avitaminosis. The diet is very weak in essential vitamins and minerals, so it is recommended to take a multivitamin complex in addition.
- Disorders of the gastrointestinal tract. Low fiber in the diet can cause 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 especially dangerous when insulin levels are low, which is typical for people with type 2 diabetes.
- Leg cramps may appear early in the diet. The main reason is magnesium deficiency. Therefore, drink it in addition or include foods that are in sufficient quantities in the diet.
Contraindications
Ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and digestive system. The keto diet is contraindicated for pregnant and lactating women, as well as children and adolescents. For people whose work is associated with high intellectual loads, it is better to abandon this weight loss option, because the lack of carbohydrates has a negative impact on brain activity, leading to apathy and fatigue.
The use of the keto diet can reduce physical performance in athletes participating in team sports, running or CrossFit, as well as those who remain in an anaerobic state for a long time. Even for those who have problems with bone strength, it is worth giving up this diet, because the keto diet can change the mineral content of bones, which can lead to injuries and fractures.
Diabetics should be treated with caution, as doctors do not have an unequivocal 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 this purpose, then I advise you to consult a doctor, especially if you are already taking any medication or have a chronic illness.