If you like meat and fat and are indifferent to sweets and starchy foods, this is the perfect diet option for you. For quite some time, fatty foods have been considered the cause of overweight. However, relatively recently, scientists have come to completely opposite conclusions. It turns out that it is fatty foods that can elevate shape. Based on the findings, a keto diet has been developed which will be discussed further in the article.
The ketone diet in our body starts a process called ketosis (hence the name of the diet) which burns body fat. However, initially this diet was not designed for weight loss but for the treatment of epilepsy in children as part of a complex therapy. And only later was its side effect observed in the form of weight loss.
weight loss process
Following a variety of diets does not always result in weight loss due to decreased fat mass, often weight loss due to the removal of excess fluids or excess muscle mass. Keto diet, on the other hand, loses weight precisely by reducing the amount of fat in the body.
To understand why this effect occurs, let’s look at the process of ketosis in the body. All the food that enters our body is made up of protein, carbohydrates and fats. Carbohydrates give us energy and support brain activity. If a food is high in carbohydrates, then everything that the body is unable to process is converted into body fat, which the body accumulates in the event that it stops consuming carbohydrates. And this will be repeated with every carb-rich meal.
It is logical that in order for these fat stores to start consuming, it is necessary to limit the entry of carbohydrates into the body. But such a strategy will not lead to anything good, it can end very badly, to death. If you consume carbohydrates in moderation, in sufficient amounts to maintain energy reserves without being able to deposit them in adipose tissue, then there is a chance of losing weight fairly quickly. When a smaller amount of carbohydrate enters the body, it begins to use spare sources, in which case the source will be fat.
The body begins to break down fats and convert them into ketone bodies and fatty acids. Ketone bodies will act as a substitute for glucose. This is the process of ketosis. Increased levels of ketone bodies in the body reduce the incidence of epileptic seizures. It is worth noting that not all fats cause this effect. The process of ketosis is stimulated by medium-chain fatty acids found, for example, in coconut oil.
Today, the keto diet is actively used not only in medicine but also in sports nutrition. Its effects are being studied, so it has been found to have a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of carbohydrates obtained decreases, they simply lose the opportunity to grow.
Keto diet: properties, 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 action on the body, it is better to compare it with the Atkins or Kremlin diet. The keto diet moves the body from normal glycolysis to the lipolysis process, but this requires some preparation time. Therefore, results can be expected no earlier than after 2-3 weeks. The first week is a restructuring of the body and the loss of fat stores is negligible.
Stages of body restructuring:
- The first 12 hours (since the last carbohydrate intake) - the body is fully depleted of glucose. It is recommended to skip all meals before dinner on the first day. For dinner you are allowed to eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
- Changes in the metabolic system take place 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 currently recommended to completely abandon carbohydrate foods, only protein and fat. 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 is already adapting to the lack of carbohydrates and the process of ketosis begins, and protein is no longer used as an energy source. Ketosis status can be measured using special blood or urine test strips, but it is quite the opposite. The physiological symptoms of ketosis will tell you a lot more about your condition: increased urine and more frequent urination, dry mouth (so it is important to drink plenty of water), bad breath. due to the release of acetone, which may smell like a nail polish remover or overripe fruit). You shouldn’t worry about it, it’s a temporary phenomenon that goes away quickly. Among other things, you will feel a decrease in hunger and an extra burst of energy.
- Withdrawal from the keto diet. This is no less important than all the previous ones. The body simply cannot switch to a normal carbohydrate diet. An adaptation to the normal glycolysis process and a conversion period are required. Therefore, carbohydrates should be introduced gradually, not more than 30 grams per day. A great option would be to switch to a Mediterranean diet that can be followed for the rest of your life. In addition, it contains a large amount of fat, to which the body is already accustomed, and healthy grains, vegetables and fruits become a source of carbohydrates.
Some experts recommend an additional pre-adaptation period of 2-4 weeks before starting the diet. At present, it is necessary to gradually include medium-chain fatty acids in the diet. For example, start taking 30-40 grams of coconut oil a day or a special additive in powder form that already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will allow you to gradually get used to smaller portions of carbohydrates. You can follow a ketone diet for 3 to 4 weeks to 12 months. Less than three weeks does not make sense because during that time the ketosis process will only begin and you will not get visible results. There is no reliable information for more than a year. However, prolonged adherence to a ketone diet is a dangerous activity as it can lead to liver steatosis, kidney stones and hypoproteinemia. Naturally, the omission of one of the important macronutrients and concomitant micronutrients 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. A set of keto diet products is a diet with a minimum amount of carbohydrates (no more than 30-50 grams per day). It is desirable for vegetables to be 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 meals, including sauces. Because most of the substances listed above are carbohydrates in the form of sugar and starch. In some cases, the use of fast carbohydrates is allowed, but only from the fruit.
Although the keto diet is considered a high-fat 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 your diet.
What is allowed and forbidden to eat according to the keto diet?
Allowed foods - various types of meat (poultry, beef, pork, etc. ), even with pieces of fat and chicken skin, seafood, fish (it is better to prefer sea and fatty fish - salmon, salmon, herring, etc. ), eggs, milk and sour milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, squash, any greens and lettuce), mushrooms, fruit with a minimum sugar content, avocado or coconut oil, for salads you can choose flaxseed or olive.
Prohibited foods include sugar, confectionery and flour products, cakes, pasta, potatoes, bananas, grapes, flakes (except chickpeas, sesame and flax in moderation) and all refined carbohydrates, as well as beer, sweet tinctures and juices.
Sometimes you can indulge in dry wine, unsweetened spirits such as rum, whiskey, gin or vodka, but in moderation as well as dark chocolate.
Based on this, a weekly menu is created. The basic rule is not to exceed the allowable carbohydrate content. The best option - 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 and seeds.
It is important: During the diet, the daily intake of pure water should be increased to 3, 8 liters, which will help start the necessary processes and reduce the feeling of hunger.
Types of ketone diet
Depending on the severity of compliance, there are several types of ketone diets:
- Standard version. This is the most common type. In keeping with it, the ratio of protein, fat and carbohydrates in the diet must be constantly taken into account, and protein and fat must predominate. This option is often chosen by those who want to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Targeted or targeted. This option includes the inclusion of several carbohydrate-predominant foods in the diet. This keto diet is suitable for those who exercise. Rechargeable carb meals are performed twice - before and after training. For the rest of the time, the diet is dominated by protein and fat.
- Cyclic typeis designed for those who want to start the fat burning process but can’t work out completely without carbs. In this case, the diet includes carbohydrate days. This allows you to follow the diet for longer. The number and frequency of carb days depends on the athlete's goals for themselves.
It is important: The target and cyclic version of the keto diet is only possible if the standard is maintained.
Benefits of a ketone diet:
- Weight loss - switching the body to energy from fat, which is broken down naturally. Statistics show that you can lose 3 to 12 pounds in six months of such a diet.
- Blood sugar control. Due to the keto diet, the amount of sugar in the body decreases.
- Long-term brain activation. Ketones are a great source of energy for brain activity. In addition, the rejection of carbohydrates results in a lack of blood sugar, which has a positive effect on the process of concentration and attention.
- Increased energy and feeling full. Ketones are a reliable and permanent source of energy that lasts a long time. In addition, fatty foods saturate faster and last longer than carbohydrate foods.
- Reduction of epileptic seizures. This has already been discussed above. In addition, a ketone diet may replace some medications in combination therapy.
- Normalization of cholesterol and blood pressure.
- Development of insulin resistance. A low carb keto diet significantly reduces insulin levels to moderate levels.
- Improving skin condition.
Diet side effects:
- General weakness. In 1-2 weeks, the body is restored to a new metabolic system, and a lack of carbohydrates in the food naturally causes fatigue and fatigue. The condition improves at the end of the adaptation phase.
- An increase in the amount of cholesterol in the blood, which can lead to problems with the blood vessels and the heart. This may not be the case for everyone.
- Avitaminosis. The diet is low in essential vitamins and minerals, so supplementation with a multivitamin complex is recommended.
- Gastrointestinal disorders. Low fiber in the diet can cause constipation, intestinal dysbacteriosis, and some other negative consequences.
- Ketoacidosis is an excess of ketones in the body. Ketones can produce more 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. The main reason for them is a lack of magnesium. Therefore, drink it extra or include it in your diet with foods that contain enough of it.
Contraindications
Ketone diet is contraindicated in people with kidney, liver, thyroid and gastrointestinal disorders. Keto diet is contraindicated in pregnant and lactating women, as well as children and adolescents. People whose work involves a heavy workload of the brain are also better off giving up this opportunity to lose weight because a lack of carbohydrates negatively affects brain function, causing apathy and fatigue.
Applying the keto diet can reduce the physical capacity of athletes who participate in team sports, running or CrossFit, as well as those who have been anaerobic for a long time. This diet is also worth giving up for those who have problems with bone strength, as a keto diet can change the mineral composition of bones, leading to injuries and fractures.
Diabetics need to be treated with caution because doctors do not currently have a clear opinion on the matter. Some believe that such a diet is prescribed for diabetics, others believe that it can only worsen the patient's condition.
The keto diet is really effective in getting rid of fat stores. If you decide to use it for these purposes, then I recommend consulting your doctor, especially if you are already taking any medications or have a chronic illness.