If you like meat and fats and are indifferent to sweets and starchy foods, then this is the perfect diet option for you. For quite a long time, it was fatty foods that were known to cause overweight. But relativelyRecently, scientists have come to a completely opposite conclusion. It turned out that it is fatty foods that can get you in shape. Based on the findings, a keto diet was developed, which will be discussed further in the articleWill.
The ketone diet starts a process in our body called ketosis (hence the name of the diet), which burns body fat. But initially this diet was not aimed at weight loss, but as part of a complex therapy for childhood epilepsy. It was developed for the treatment of diabetes. And later only its side effect was observed in the form of weight loss.
weight loss process
When using various diets, weight loss is not caused by a reduction in fat mass, often due to the removal of excess fluid or excess muscle. Keto diets, on the other hand, reduce weight by reducing fat stores in the body. lowers properly.
To understand why this effect occurs, let us look at the process of ketosis in the body. All the food that enters our body consists of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain functioning. If the food contains a large amount of carbohydrates, then everything that does not have time to be processed in the body goes into body fat, which the body stops consuming carbohydrates. And this is repeated at every meal rich in carbohydrates. Will go
It is logical that in order to start consuming these fat stores, 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. Very quick weight loss is likely if you consume carbohydrates in the right amounts, sufficient to maintain energy stores, without the possibility of being stored in adipose tissue. When carbohydrates enter the body in small amounts. If it does, then it starts using the reserve sources, in which case, the fat source would be.
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. In epilepsy the increased body of ketone bodiesIn the content state, the frequency of epileptic seizures is reduced. It is worth noting that not all fats produce this effect. The process of ketosis begins with medium-chain fatty acids, which are found in, egFor, in coconut oil.
Today, the keto diet is actively used not only in medicine, but also in sports nutrition. Studies of its effect continue, so it is found that it has a positive effect on cancer. Growing cancer cells using glucoseand grow. If the amount of incoming carbohydrates is reduced, they simply lose the opportunity to grow.
Keto Diet: Features, Duration and Stages
The keto diet is often compared to a regular low-carb diet, 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 process lipolysis from its normal glycolysis. But it requires a certain amount of preparation time. Therefore, results can be expected no earlier than 2-3 weeks. The first week is the restructuring of the body, and the depletion of fat stores. The loss is negligible.
Stages of body restructuring:
- The first 12 hours (since the last intake of carbohydrates) - the body's reserves of glucose are fully used. On the first day, it is recommended to skip all meals until dinner. For dinner, you need 200-300It is allowed to eat kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- The metabolic system changes over the next 24-48 hours. The body begins to look for alternative sources of carbohydrates from proteins and fatty acids, including those that are already in the body. , it is recommended to completely abandon the intake of only proteins and fats. From the fourth day you can include non-starchy vegetables and fruits in the diet.
- 7 days after the start of the diet, the body is already adapting to the lack of carbohydrates and the process of ketosis begins on an ongoing basis, while protein is no longer used as an energy source. The state of ketosis is characterized byBlood or urine can be measured using test strips, but this is counterproductive. Physical symptoms of ketosis will tell you a lot about your condition: increased amount of urine and frequency of urination, presence of dry mouth (this is whythat it's important to drink lots of water), bad breath (due to the release of acetone, which can smell like nail polish remover or overripe fruit). You shouldn't worry about it, it's a temporary phenomenon thatPasses quickly. Among other things, you will feel a decrease in appetite and an extra burst of energy.
- Exiting Keto Diet. This is no less important phase than all previous phases. The body simply cannot switch to a habitual diet high in carbohydrates. The process of habitual glycolysis requires a period of adaptation and restructuring. Therefore, Carbohydrates should be introduced gradually, no more than 30 grams per day. An excellent option would be to switch to a Mediterranean diet, which can be followed throughout life. In addition, it also contains a large amount of fat, whichThe 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, 30 per dayStart by taking -40 grams of coconut oil or a special supplement in powder form that already contains ketones.
At the same time, gradually reduce the carbohydrate intake to 100 grams per day. This will give you the opportunity to gradually accustom yourself to smaller carbohydrate portions. You can stick to the ketone diet for 3-4 weeks to 12 months. Less than three weeks does not make sense, because during this time the ketosis process itself will take time to start, and you will not get visible results. There is no reliable information about the duration of more than a year. But longerSticking to a ketone diet is a dangerous undertaking, as liver steatosis, kidney stones and hypoproteinemia can develop. Naturally, the rejection of one of the important macronutrients, as well as microelements and vitamins, can negatively affect life expectancy. Is.
What foods are on the keto diet?
There is no clearly accepted diet for the duration of the keto diet. A set of products for the keto diet is a diet with a minimum carbohydrate content (no more than 30-50 grams per day). Making vegetables as a source of these carbohydratesIt is preferable, which also contains fiber, which contributes to the normal functioning of digestive processes. It is recommended to completely abandon semi-finished products and ready-made dishes, including sauces. Since most of the above contain sugar and starch. In the form contain carbohydrates. In some cases, the use of fast carbohydrates is allowed, but only from fruits.
Although the keto diet is considered a fat diet, there are some rules for eating fat:
- saturated fat (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 what is prohibited on the keto diet?
Allowed foods - various types of meat (poultry, beef, pork, etc. ), even with fat and pieces of chicken skin, seafood, fish (it is better to give preference to sea and oily fish - salmon, salmon, herring, etc. . ), eggs, dairy and sour-milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, pumpkin, any greens and leafy salads), Mushrooms, fruits with minimal sugar content, avocado or coconut oil, for salad you can choose flaxseed or olive.
Prohibited foods are sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame and flax in small amounts) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can treat yourself to dry wine, non-sweet spirits like rum, whiskey, gin or vodka, but in smaller quantities, as well as dark chocolate.
Based on this, the week's menu is prepared. The main rule is to stay within the acceptable 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 have a snack with nuts, a piece of cheese, seeds.
important: during the diet, you need to increase the amount of purified water to 3. 8 liters per day, this 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 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 who are 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 introduction of a diet of several meals with a predominance of carbohydrates. This type of keto diet is preferred for exercisers. The loading carbohydrate meal is done twice - before and after training. The rest of the time, protein and fat predominate in the diet.
- cyclic typeAimed at people who want to start the process of burning fat, but cannot fully train without carbohydrates. Carbohydrate days are therefore included in the diet. This allows you to stick to the diet for a long time. Gives. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.
important: the goal and cyclic version of the keto diet is possible only after passing the standard one.
Benefits of ketone diet:
- Weight loss - by switching the body from fat to energy, 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. Due to keto diet, the level of sugar in the body is reduced.
- 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 a spike in blood sugar, which favorably affects the process of concentration and attention.
- Increased energy and a feeling of satiety. Ketones are a reliable and sustained source of energy that lasts longer. Plus, fatty foods fill you up faster and last longer than carbohydrate foods.
- Reducing epileptic seizures. This has already been discussed above. In addition, ketone regimens can replace some drugs in complex therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. A low-carb keto diet significantly lowers insulin levels to the average standard.
- Improvement in skin condition.
Side effects of diet:
- General weakness. In 1-2 weeks the body rebuilds to a new metabolic system, and a lack of carbohydrates in the diet naturally leads to fatigue and fatigue. The condition improves after the adaptation phase is completed.
- Increased cholesterol in the blood, which can lead to problems with blood vessels and heart. This may not happen to everyone.
- Avitaminosis. The diet ration is quite poor in essential vitamins and minerals, therefore it is recommended to additionally 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 appear early in the diet. The main reason for this is a lack of magnesium. Therefore, consume more of it or include such foods in the diet in which it is in sufficient quantity.
Difference
The keto diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and digestive system. The keto diet is prohibited for pregnant and lactating women, as well as children and adolescents. It is also preferable for those whose workHigh intellectual load is associated, abandon this weight loss option, since the absence of carbohydrates negatively affects brain activity, leads to apathy and fatigue.
Keto diet use can reduce physical performance in athletes who participate in team sports, running or CrossFit, as well as in people who are anaerobic for long periods of time. It is worth abandoning this diet for those who have problems with bone strength, as the keto diet can change the mineral composition of bones, which can lead to injuries and fractures.
Diabetics should be treated with caution, as doctors currently do not have a clear opinion on the matter. Some believe that such a diet is indicated for diabetes, while others believe that it is simply the condition of the patient. can increase.
Keto diet is really effective in getting rid of fat stores. If you decide to use it for these purposes, I recommend that you consult a doctor, especially if you are already taking any medicationsor chronic diseases.