Keto diet.Ketogenic diet, what is the essence?What are the results and reviews of the keto diet?How does it work, are there any difficulties, what is the keto diet menu and is it harmful.
- keto diet
- The keto diet is a low-carb, high-fat diet aimed at providing the body with 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 those who are losing weight?Today we will discuss this.
How does the keto diet work?
When our diet consists of fat, protein and carbohydrates, our body gets energy from glucose.We get glucose from carbohydrates.Now that grocery stores are within easy reach, it is the most common type of food.But what about those days when carbohydrate products like grains or bread were not sufficient due to crop failure, habitat loss or seasonality?
The carcass was forced to get energy from fatty acids and proteins.You probably remember my video about running for weight loss - it's here - in it I looked at the process of obtaining energy through the oxidation of fatty acids.Now I will briefly remind you that all our organs that contain mitochondria in tissue cells work entirely on fatty acids.These are cardiac muscle, myocardium and skeletal muscles (the same ones we pump with in the gym) and smooth muscles.
However, our brain, which is 60% fat, does not lose weight;Even prolonged fasting does not cause any significant harm to mental abilities.Why?This is because the blood-brain barrier (BBB) is a barrier that ensures the stability of the internal environment of the brain.It is this that allows fatty acids neither in nor out (which is why the brain does not lose weight), but also in.And the brain is unable to consume fatty acids as an energy source.
However, the brain cannot live without fuel, and nature has provided that as a result of a diet that cannot provide sufficient amounts of glucose, the brain switches to an alternative source of fuel – so-called ketone bodies.
- ketone bodies
Three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- Beta-Aminobutyric Acid (Hydroxybutyrate)
- acetone
These substances are made from fatty acids in the liver and this process is called ketogenesis.Not much acetone is produced;Our main fuel is beta-aminobutyric acid.During periods of absence of carbohydrates in the diet, for the most part, the central nervous system works on this.
Is keto diet bad or not?
Ketogenesis is a completely normal metabolic process and there is no need to be afraid of it.All fears arise from the fact that the state of ketosis – when the body works on ketone bodies – is often confused with pathological acidosis that requires immediate intervention.But these things are different and now we will discuss a little what is the essence.
ketoacidosis
What is it – Ketoacidosis.It is almost identical to ketosis, but when it occurs not because of glucose deficiency as a result of carbohydrate deficiency, but because of insulin deficiency.Let me remind you that our most important hormone, insulin, is a transporter.This is our loader that knows how to carry glucose through the cell membrane.
When there is a lot of glucose, but there is no insulin or it does not perform its function, the cell, like in a carbohydrate-free diet, begins to experience energy hunger.As a result, the body produces a group of hormones that can break down fats (lipolytic, in this case they are called counterinsular) and the liver begins to produce ketone bodies from fatty acids.So what's happening?
There is a lot of undigested glucose, there are also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which causes dehydration - the so-called osmotic diuresis.As a result of diuresis, electrolytes are washed out - and you remember from this video it is very, very bad, even two - the balance of electrolytes changes towards acidification and as a result, this ketoacidosis develops.All of these require immediate hospitalization, as the patient can easily shake 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 - diarrhea, vomiting, taking diuretics.
That means, if you are healthy and do not have type 1 diabetes, then you do not need to be afraid of ketoacidosis at all.In your case, the nervous system will function completely on ketone bodies.
So, how to use keto diet
FirstAnd the most important thing is to enter the state of ketosis.And this is one of the most difficult tasks.Since in most cases - remember I told you about homeostasis - people are eating carbohydrate-rich food for the first time in decades - it will be a stress for the body.The body is not used to it and you will not enter the state of ketosis in a day or two.It takes time.First, the body will eat the remaining glucose and glycogen.It will then attempt to produce glucose from amino acids, glycerol and lactic acid using gluconeogenesis.And only when it becomes completely impossible for him to start the process of ketogenesis and, with a crunch, begins to pull the nutrition system of the central nervous system onto new tracks.Remember - the body really does not like disturbances in homeostasis and resists as much as possible.
It is the first time that is the hardest – you are lethargic, angry, you have no strength, your brain refuses to work, your head is dizzy – and a bunch of other delights.And how long this condition lasts varies from person to person, but it can last for two or three weeks.
Second,To enter ketosis, you will have to reduce carbohydrates or at least abandon them - and this is another difficulty.There are organs that cannot use fatty acids or ketone bodies as energy.They need glucose and only glucose - this is the intestinal epithelium, vascular endothelium, lens of the eye, adrenal cortex, something else - I don't remember.That's why you can't leave them without glucose.The body will obtain glucose through gluconeogenesis either from your muscles or from minimal carbohydrates supplied with food.But that's the point – remember about homeostasis – the desire to maintain balance at any cost – ketosis is hard to get into, but getting out of it is as easy as shelling pears.And then say hello to the fat deposited on the sides of the back.
third- To enter ketosis you need to eat a lot of fat and in no case overdo it with protein!!!!And it is also very difficult to control this.Because if there is an excess of protein in the diet - with the help of the same gluconeogenesis, the body will immediately form glucose from it - and you will again get out of this difficult state of ketosis.If there is too little protein, my muscles will gradually decrease.And it is very, very difficult for a beginner to find this balance.With fats, everything is simple - 80% of the diet should be fats.
fourth- Difficulty assessing whether we have entered ketosis or not.
- There is no point in testing the presence of acetone in urine with strips.We can be in ketosis and there will be no acetone in the urine.
- Blood analysis is possible using a glucometer with special strips for ketone bodies, but these strips are not cheap at all.
- Finally, there are special devices to detect acetone in breath.These were invented for epilepsy patients because the ketogenic diet is good for dealing with seizures – but they also cost around Rs 100.
And finally, if you decide to try the keto diet, how to plan your diet?
- Protein – 1.5-2 grams per body weight.This is conditional.
- The rest is fat.
Which foods are suitable for keto diet?
- eggs with yolk
- all things
- thick cheese
- sour cream
- years
- pork
- crazy
- salmon
- trout
- salmon
- Mutton