The keto diet is a low-carb menu with moderate protein and fat content. Clinical studies have shown that the keto diet gives results that have not been achieved before without the help of drugs for diabetes, epilepsy, cancer, and Alzheimer's disease.
The keto diet: learn more about nutrition and ketosis
The goal of the ketogenic diet is to force the body to use fat as its primary source of energy. Usually, this process occurs in a different way: the carbohydrates that accompany food are converted into glucose - the basis for the functioning and nutrition of the brain and cell structures of other organs. If you limit the amount of carbohydrates, the liver converts fat into ketones.
Experts recommend following a ketogenic diet for the following conditions:
- diabetes, epilepsy and autism;
- Alzheimer's disease and brain tumor;
- stroke, depression, Parkinson's and Charcot's disease;
- schizophrenia, head trauma and hyperactivity;
- obesity, irritable bowel syndrome and tremors;
- cardiovascular pathologies and respiratory failure.
In order to understand how the keto diet works on the body, you need to understand the process of ketosis. For full functioning, a person needs a sufficient amount of energy in the ATP format (an obligatory universal source for biochemical processes). On average, you need around 1, 800 kcal per day. About 400 kcal are consumed by the brain, or 100 g of glucose. What happens to the body if carbohydrates are almost completely excluded from the diet?
Ketosis is a process that uses fat as the primary source of energy while minimizing carbohydrates. Without additional effort, as a natural process, similar changes in the body are observed in infants and in women during pregnancy.
In ketosis, insulin levels decrease and large amounts of fatty acids leave the fatty tissue. The oxidation process takes place in the liver, where ketones (organic substances) - sources of energy for the body are produced. They enter the blood-brain barrier and nourish brain cells.
When considering the biochemical processes in more detail, you should pay special attention to the process of "fat burning". In this case, the fatty acid molecules are converted into acetyl-CoA. This element combines with oxaloacetate and gives rise to the Krebs cycle, which occurs in the mitochondria of cells. As a result of this process, substances important for vital activity are formed.
Reducing sugar and insulin has a positive effect on the health of internal organs and systems. Ketosis is a safer process than metabolizing glucose, because in this case free radicals are not formed, which is essential in old age. Ketones are automatically produced in the body when the diet involves consuming less than 30 grams of carbohydrate per day and 0. 8-1. 5 grams of protein per 1 kg of body weight. At the same time, high-quality saturated fats (butter, egg yolk, lard and lard, etc. ) are needed in sufficient quantities.
The benefits of ketones for our body are as follows:
- Internal organs and tissues (heart, brain, kidneys) work much more efficiently.
- A healthy heart is surrounded by thick fatty tissue, without which it does not beat well.
- The brain works 25% more efficiently than with glucose in the blood.
Ketones are an ideal fuel for cellular structures, are non-destructive and non-inflammatory. They are not glycated, that is, they do not contribute to cellular aging and do not shorten a person's lifespan. Healthy ketosis starves cancer cells and increases mitochondrial function to generate more energy reliably and sustainably.
The difference between a ketogenic diet and a low carb diet
Only regular carbohydrate deficiency will allow you to achieve ketosis. This process becomes permanent and is characterized by a noticeable increase in the level of ketone bodies in the blood. With a low-carbohydrate diet, such processes are not observed, since the amount of carbohydrates and fats that enter the body daily with food is sufficient for energy needs.
If we are talking about the keto diet, then this nutritional system is designed in such a way that ketones are synthesized in the liver in large quantities and used as fuel. In ketosis caused by nutritional correction, the indicators reach a level of 0. 5-3. 0 mM / L. To determine the amount of ketones, you can use special test strips that are sold at the pharmacy. This is not possible with a low carbohydrate diet.
The ketogenic diet affects the body on several levels at once. Mitochondria were originally created for use as an energy source from dietary fat. At the same time, the load of cells with toxins decreases, and the amount of free radicals (waste products) decreases. Mitochondrial health is a major key to optimal health. The ketogenic diet is the best way to maintain a healthy balance.
Indications for a ketogenic diet:
- Diabetes - to lower insulin levels, increase mitochondriogenesis, and increase insulin sensitivity.
- Risks of developing cardiovascular disease (cholesterol and triglycerides in the blood) - to increase LDL size and lower insulin levels.
- Excess weight - to reduce appetite, reduce lipogenesis and reduce energy consumption for the thermal effect of proteins.
- Epilepsy - suppression of neuronal excitability and anticonvulsant action of ketones.
Not scientifically proven, but most experts claim that the keto diet helps treat acne and neurological conditions. Ketosis is effective against polycystic disease and cancer.
What is the "adaptation phase"?
Many reviews of the ketogenic diet indicate that sometime after the diet change, consciousness darkens, health worsens, and energy is lost. This is an adaptation that lasts for the first few weeks from the start of the diet. This is due to the fact that the enzymes necessary for a full-fledged life are not enough, therefore, the oxidation processes are slower.
It is during the "adaptation phase" that the body reorganizes itself to use other energy resources. Internal organs begin to absorb not carbohydrates but ketones, breaking down fat from food. The condition of the body is normalized only after 4-6 weeks.
Search results
Results of clinical trials on the efficacy and safety of the ketogenic diet:
- Improved body composition. Every day, the keto diet consumes 10, 000 calories less than usual. At the same time, every day the body weight decreases against the background of a decrease in body fat.
- Decreased performance under high intensity loads. During the first 30 days after a diet change, your ability to exercise at high intensity decreases. This is due to the fact that there is a decrease in intramuscular and hepatic glycogen.
- Reduction of intramuscular reserves. It is characterized by a decrease in glucose from food. It is accompanied by a decrease in the body's recovery rate and the ability to build muscle mass.
The bottom line is obvious: The ketogenic diet is optimal and effective for healing the body, but cannot be used to build muscle. Ketosis is an irreplaceable process that can help you lose weight with health benefits.
The keto diet is widely used by athletes who engage in cycling sports that require endurance (cycling, triathlon, marathon, etc. ). This is because the body in ketosis efficiently burns fat for energy production, which allows you to save the available glycogen stores when under excessive respiratory stress.
Food
If the diet is formulated correctly, the result of the keto diet will come in 2-3 weeks. After 1 to 2 years, the condition improves in 90% of cases. If you make mistakes, the positive effect may never happen.
Authorized oils and greases
Foods with these elements are the foundation of the keto diet.
You should eat the right fats, excluding unhealthy fats:
- monounsaturated (macadamia nuts, avocado, olive oil, egg yolk);
- polyunsaturated (fatty fish and animal proteins).
It is not acceptable to include trans fats in the diet - processed foods that have undergone a hydrogenation process to increase shelf life, such as margarine.
The balance of omega-3 (shellfish, trout, tuna, krill and salmon) and omega-6 (walnut, almond, pine nut, corn and sunflower oil) is important. It is recommended to consume fatty meats and fish in small amounts.
Foods should be fried in beef fat, coconut or ghee. This approach to food preparation allows for more essential fatty acids.
Protein in the keto diet
The higher the concentration of a given substance in a product, the less it should be consumed. It is better to give preference to the meat of grass and pasture animals. This will eliminate the possibility of consuming steroids and harmful bacteria. Dark meats (poultry) are preferred.
Note that too much protein can decrease ketone synthesis and increase glucose production. The diet should not contain more than 35% protein foods, which should be balanced with rich sauces and side dishes. For example, lean beef should be eaten with fatty cheese. Pork can be replaced with lamb without compromising ketosis.
Useful fish include cod, trout, tuna, catfish, and mackerel. It is imperative to add shellfish (crabs, lobsters, oysters, calamari or mussels) to the diet. Chicken eggs are an important supplier of protein. It is best to buy the product from free-range chickens. Useful poultry - duck, chicken, pheasant; organ meats - tongue, liver and heart.
Fruits and vegetables for ketosis
Avoid plant foods that contain high amounts of glucose. The best type of vegetables are those that are high in nutrients and minimal in carbohydrates (leafy and green). Highlighting asparagus, peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables that grow underground should be limited as they store carbohydrates. They are recommended for frying, for example, onions and carrots. Small amounts of citrus fruits, berries (blueberries, blackberries and raspberries), nightshades (eggplants and tomatoes) and root vegetables (mushrooms, garlic, parsnips) can be used.
Dairy products for the keto diet
Whole milk can only be drunk with the main meal. In this case, moderation is important. Raw organic dairy products should be preferred. If you are lactose intolerant, go for hard cheeses.
Some of the healthy foods recommended for the ketogenic diet include:
- Whipped cream and Greek yogurt
- homemade mayonnaise and soft cheese (brie, mozzarella);
- parmesan cheese, cheddar, porter;
- sour cream, cottage cheese, walnut cream, mascarpone.
Dairy products are widely used in sauces and fatty sides. For a keto diet to reduce body weight, it is recommended that you limit these foods.
Drinks and water for the production of ketones
The ketogenic diet aims to create a natural diuretic effect. This is why most people are dehydrated. In order to eliminate the risk of negative effects on the body, it is recommended to drink at least 4 liters of water per day.
Note that caffeine causes fluid loss in the body, so energy drinks like tea and coffee should be reduced to 2 cups per day. To eliminate the risk of developing the keto flu that is characteristic of poorly maintaining a keto diet, you need to learn how to compensate for the lack of electrolytes. To do this, you need to drink bone broth, which can be replaced with sports drinks with stevia or sucralose.