As people’s interest in keto diets grows and research continues—a lot of information on this topic is emerging—this is a bit confusing. Let us try to figure out how this power system works and why little is known about it.
What is the keto diet?
The ketogenic diet or ketogenic diet is a low-carbohydrate, high-fat diet. In short, this diet has very few carbohydrates-2-4%, not much protein-6-8%, and most fat-85-90%. All sweets, grains, fruits, legumes are excluded from the diet, leaving only healthy fats-meat, fish, eggs, nuts. For the body, this nutrient ratio is not standard, because it usually extracts energy from carbohydrates.
When the body loses its main source of food, the liver begins to break down fats, including fats from fatty deposits, and convert them into ketone bodies (ketones)-acetoacetate, β-hydroxybutyric acid, and acetone. Some of them are consumed in the energy required by the cells, while others accumulate in the blood. This process is called ketosis-a state in which the body uses fat as an alternative source of energy. Therefore, you start to lose weight fast, but you will get a lot of "side effects".
So why invented the ketogenic diet?
The nutritional principles of the ketogenic diet can be traced back to 460 BC. Then there are only animal-derived foods in the human diet, and almost no carbohydrates. But initially, the keto diet was developed and used to treat patients with epilepsy and diabetes.
It all started with William Bunting's first book on a carbohydrate-free diet published in 1864. On the advice of doctor William Harvey, he gave up carbohydrates (beer, candy, potatoes), switched to protein and fat, and lost 21 kg. Then came ordinary propaganda, and nothing more-scientific evidence for this only appeared in 1921, when Dr. Wilder released the first work on the ketogenic diet. In it, he described the effectiveness of this nutrition for patients with epilepsy. Then other doctors began to study this diet and discovered its other advantages. For example, in addition to curing various diseases, diet also helps to lose weight quickly.
So the keto diet went beyond medical purposes and became popular-of course, who wouldn't want to lose weight through a healthy diet? The interest in the keto diet continues, and research continues, but little is known about the benefits of avoiding carbohydrates for healthy people. So it is not safe to start this kind of diet yourself, because the health consequences are unpredictable.
What types of keto diets are there?
- classic:70% fat, 20% protein and 10% carbohydrates.
- cycle:5 days-strict ketogenic diet, 2 days-carbohydrates allowed. Bodybuilders use this technique to quickly gain lean muscle mass.
- Target:Carbohydrates from this diet are allowed on exercise days, but only for high-intensity exercise-in this case, the carbohydrates are burned before there is time to interrupt the ketosis process.
- high protein:60% fat, 35% protein and 5% carbohydrates.
In fact, there are many more types of ketogenic diets than on this list-including vegetarian, lazy, and limited. But the most important thing is that only these 4 types have been studied-2 of them (loops and goals) are not long-term designed and are mainly used by professional athletes.
Who is the taboo group of the ketogenic diet and what are its pros and cons?
advantage:
- Control your appetite while losing weight—fat and protein foods are very satisfying—overeating is definitely not threatened here. In addition, sugar "jumping" without fast carbohydrates reduces hunger;
- Energy boost-mitochondria work better on a ketogenic diet-they provide energy for the cells. In fact, ketone bodies are more difficult to metabolize than carbohydrates, so they provide more energy;
- Prevent cardiovascular disease-ketosis controls blood pressure and triglyceride levels-fats that are closely related to "bad" cholesterol levels. As long as you limit your intake of carbohydrates, triglycerides consume energy instead of accumulating in fat cells;
- Blood sugar control-studies have shown that a ketogenic diet can increase insulin sensitivity by 75% (assuming that the diet does not contain trans fats)-this is due to the elimination of simple carbohydrates (sweets, fruits). This kind of nutrition can also reduce the concentration of glycosylated hemoglobin in the blood-with its help, it can track the development of diabetes;
- Treatment of neurological diseases (e. g. epilepsy)-ketones provide more energy to brain cells, thereby further strengthening nerve connections. Studies have also shown that ketones inhibit the work of glutamate, which is an amino acid that stimulates the nervous system.
shortcoming:
- The risk of ketoacidosis in diabetic patients is a life-threatening disease associated with impaired carbohydrate metabolism. The consequences may be the worst (coma, death)-only when too many ketones enter the blood, the body will take such measures.
- Dehydration-without a major source of energy, the body begins to break down muscle glycogen-75% is water. At this time, the fluid reserve has been exhausted;
- Lack of vitamins, leading to rejection of fruits;
- Nutritional imbalance, constipation and bloating at the same time: excessive fat and protein food in the digestive tract-stress;
- There is no guarantee that you will lose weight-the process of losing weight without exercise will not work, and the keto diet, like any other diet, will not provide long-term results. Not everyone can successfully limit their carbohydrate intake for a long period of time-as long as you eat sweets, the process of ketosis will be interrupted immediately.
Before starting a ketogenic diet, it is best to consult a doctor and pass the necessary tests-after all, in some cases, a ketogenic diet is contraindicated:
- Pregnancy and feeding;
- Gout and joint diseases;
- Cholelithiasis;
- Thyroid disease;
- diabetes;
- Liver cirrhosis;
- Gilbert syndrome;
- Low pressure
- Lack of weight.
It is not recommended to stick to a ketogenic diet for a long time-there is a risk of health problems:
- Low protein content in the blood (can cause liver, kidney, and intestinal diseases);
- Accumulation of fat in liver tissue;
- Kidney stones;
- Lack of vitamins and minerals;
- Persistent hunger
- Sleep problems;
- Nausea, drowsiness and dizziness;
- Abdominal pain and headache.
Precautions during the ketogenic diet
This is forbidden:
- Sugary foods: soda, juice, smoothies, ice cream, chocolate, candy;
- Cereals: rice, pasta;
- Fruit: Almost all fruits, except avocado, lime, lemon, asparagus, celery;
- Legumes: peas, beans, lentils, chickpeas;
- Root crops and tubers: potatoes, sweet potatoes, carrots, parsnips;
- Diet food: low-fat mayonnaise, salad dressing;
- Some condiments and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup;
- Unhealthy fats: refined oil, mayonnaise, fast food;
- Sweet wine: beer, sweet wine, white wine, cocktails;
- Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts.
can:
- Meat: beef, ham, bacon, chicken, turkey;
- Oily fish: salmon, trout, tuna, mackerel;
- Seafood: shrimp, mussels, squid;
- Eggs: farm, quail;
- Butter and cream: butter and ghee, heavy cream;
- Cheese: cream, mozzarella cheese, gouda cheese, brie cheese, parmesan cheese;
- Nuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
- Healthy oils: olive oil, coconut oil, sesame oil, avocado oil;
- Some fruits: avocado, lime and lemon;
- Low-carbohydrate vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
- Vegetables: arugula, spinach, parsley, basil;
- Berries: raspberry, gooseberry, black currant;
- Seasoning: salt, pepper and other spices;
- Beverages: water, tea, coffee, sugar-free carbonated drinks;
- Alcohol: dry white wine and red wine, whiskey.
Weekly ketogenic diet menu (this is just an example)
- on Monday
- Breakfast: scrambled eggs, lettuce, avocado;
- Snacks: sunflower seeds;
- Lunch: spinach salad with grilled salmon;
- Snack: Celery and pepper sticks with guacamole;
- Dinner: Pork chop with cauliflower puree.
- Tuesday
- Breakfast: sugar-free coffee, boiled eggs;
- Snacks: macadamia nuts;
- Lunch: tomato tuna salad;
- Snack: almond powder sugar-free biscuits (a few pieces);
- Dinner: Zucchini noodles with meatballs in cream sauce.
- Wednesday
- Breakfast: scrambled eggs with salsa sauce (optional) and cheese slices;
- Snack: full-fat Greek yogurt, pecans
- Lunch: miso soup or broccoli soup;
- Snack: a cocktail of almond milk, butter, and raspberry;
- Dinner: Stewed chicken with asparagus and mushrooms.
- Thursday
- Breakfast: Keto pancakes (60 grams of almond flour, 4 eggs, 120 grams of cottage cheese);
- Snack: two boiled eggs;
- Lunch: Almond flour (flour) chicken steak, herbs, cucumber, a slice of goat cheese;
- Snack: a few slices of cheese and sweet pepper;
- Dinner: grilled prawns with lemon sauce and asparagus garnish.
- Friday
- Breakfast: scrambled eggs with bacon and herbs;
- Snacks: a handful of walnuts and berries;
- Lunch: roast beef;
- Snack: Celery almond paste;
- Dinner: Roasted tofu with cauliflower, broccoli, pepper and peanut butter.
- Saturday
- Breakfast: grilled avocado with eggs;
- Snack: cabbage slices;
- Lunch: Rolled salmon and avocado, wrapped in seaweed (no rice);
- Snacks: meat sticks, olives;
- Dinner: grilled beef skewers with pepper and broccoli.
- Sunday
- Breakfast: scrambled eggs with bacon and avocado;
- Snack: dried kelp, a piece of cheese;
- Lunch: avocado and sardines;
- Snack: dried turkey (no sugar);
- Dinner: grilled trout.
but:Almost all diet plans from the Internet are unsafe, and the results cannot be guaranteed-only a good expert or doctor can develop a competent nutrition plan. Here are some more tips:
- Start with a low-carb diet-Through the ketogenic diet, the amount of carbohydrates is reduced to 50 grams per day. Taking in the right amount of carbohydrates is a good start for the body. So you can still understand how this food is suitable for you.
- Combination products-Add non-starchy vegetables (broccoli, asparagus, cucumber) to your diet-Sudden changes in your daily diet can cause constipation-It takes time for the intestines to adapt to high-fat foods.
- Drink more water(It is best to use ½ teaspoon of salt)-As energy reserves are consumed, the water-salt balance is disturbed.
- Don’t limit your part (of course, within a reasonable range)-Avoiding carbohydrates and reducing the protein content in calorie deficits can cause hormonal disorders.
Is there a problem? The following are the most popular answers.
- Is it possible to recover carbohydrates after a period of time?
Yes, 2-3 months after the start, you can add some carbohydrates, but don't add them frequently.
- For carbohydrates, everything is now clear-they need to be reduced to the maximum. What about protein?
The amount of protein should not exceed 35% of the total diet. More is possible, but ketosis will be interrupted and you will have to start over.
- Will muscles disappear with weight?
There is a risk of muscle "bursting" with any diet. But protein and fat combined with physical activity can slow down this process slightly.
- Can a ketogenic diet increase muscle mass?
Yes, but it is more difficult than a balanced diet.
- Wouldn't so much fat make me sick?
It depends on what kind of fat you eat. If these are trans fats-fast food, sausages, French fries-then yes, it does more harm than good. They should be eliminated from the diet.
