If you love 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 were considered to be the cause of overweight. But relatively recently, scientists have come to completely opposite conclusions. It turns out that fatty foods can shape it. Based on the results, a keto diet has been developed, which will be discussed in more detail in the article.
The ketone diet triggers a process in our body called ketosis (hence the name of the diet) that burns body fat. But initially, this diet was not developed to treat weight loss but to treat childhood epilepsy as part of a complex therapy. And it was only later that their side effects in the form of weight loss were noticed.
weight loss process
When using different diets, weight loss is not always due to a decrease in fat mass, often due to the removal of excess fluid or excess muscle mass. The keto diet, on the other hand, reduces weight by reducing the body’s fat reserves.
In order 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 proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain functioning. If a food contains a large amount of carbohydrates, everything that the body does not have time to process is put into body fat, which the body stores in case the carbohydrates are consumed. And this is repeated with every carb-rich meal.
It is logical that in order for these fat reserves to start consuming, it is necessary to limit the intake of carbohydrates into the body. But such a strategy does not lead to anything good, it can end very badly, even with death. If you use moderate, adequate amounts of carbohydrates that are sufficient to maintain energy reserves without storing them in adipose tissue, there is a chance of losing weight fast. When a small amount of carbohydrate enters the body, it begins to use spare sources, in which case fat will be the source.
The body starts the process of breaking down fat and converts it into ketone bodies and fatty acids. Ketone bodies act as a substitute source for glucose. This is the process of ketosis. The frequency of epileptic seizures decreases with increased ketone body content in patients with epilepsy. It is worth noting that not all fats cause this effect. The process of ketosis is triggered 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 shown to have a positive effect on cancer. Cancer cells grow and develop with the help of glucose. If the amount of incoming carbohydrates decreases, they simply lose the opportunity for growth.
Keto diet: characteristics, duration and stages
The keto diet is often compared to standard low carb diets, but this is not true. It is better to compare it to the Atkins or Kremlin diet according to the principles of effect on the body. The keto diet moves the body from normal glycolysis to the process of lipolysis, but this requires some preparation time. Therefore, results are expected within 2-3 weeks at the earliest. The first week of restructuring the body, the loss of fat reserves is negligible.
Stages of body restructuring:
- The first 12 hours (since the last carbohydrate intake) - the body is fully depleting its glucose reserves. On the first day, it is recommended to skip all meals until dinner. It is allowed to consume 200-300 kcal for dinner, of which 10-15 grams of protein and 15-30 grams of fat without carbohydrates.
- In the next 24-48 hours, there will be a change in the metabolic system. The body begins to look for alternative sources of carbohydrates from proteins and fatty acids, including those that are already in the body. At this time, it is recommended to completely stop consuming carbohydrate foods, only proteins and fats. From the fourth day, you can also include starch-free vegetables and fruits in your diet.
- 7 days after the start of the diet, the body is already adapting to carbohydrate deficiency and the process of ketosis is constantly starting while proteins are no longer used as an energy source. The state of ketosis can be measured with special blood or urine test strips, but this is quite counterproductive. The physiological symptoms of ketosis tell you much more about your condition: an increase in the amount of urine produced and the frequency of urination, the appearance of dry mouth (so it is important to drink plenty of water), bad breath (due to the release of acetone, nail polish remover or overripe fruit). You don’t have to worry about this, it’s a temporary phenomenon that goes away quickly. Among other things, you will feel a decrease in hunger and a further energy explosion.
- Quitting the keto diet. This is no less an important stage than all the previous ones. The body simply cannot switch to a standard, high-carbohydrate diet. A period of adaptation and restructuring to the normal glycolysis process is required. Therefore, carbohydrates should be introduced gradually, up to a maximum of 30 grams per day. It would be a great option to switch to a Mediterranean diet that you can follow for the rest of your life. Moreover, it contains a large amount of fat, to which the body is already accustomed, and whole grains, vegetables and fruits become a source of carbohydrates.
Some experts suggest an additional adjustment period of 2-4 weeks before starting the diet. At this time, medium-chain fatty acids should be added gradually to the diet. For example, start with 30-40 grams of coconut oil a day or a special supplement in powder form that already contains ketones.
At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This gives you the opportunity to gradually get used to lower carbs. You can keep your ketone diet for 3-4 weeks to 12 months. A time shorter than three weeks does not make sense, as during this time the process of ketosis will only have time to begin and there will be no visible results. There is no reliable information for a period longer than one year. But long-term adherence to a ketone diet is a dangerous undertaking, as liver cirrhosis, kidney stones, and hypoproteinemia can develop. Of course, the rejection of one of the important macronutrients and the associated microelements and vitamins can negatively affect life expectancy.
What foods are on the keto diet?
There is no clearly approved diet for the period of the keto diet. The product range of the keto-diet is a diet with a minimum carbohydrate content (no more than 30-50 grams per day). As a source of these carbohydrates, it is advisable to make vegetables that also contain fiber, which contributes to the normal functioning of digestive processes. We recommend that you completely leave semi-finished products and ready meals, including sauces. Because most of the above contains carbohydrates in the form of sugar and starch. In some cases, the use of fast carbohydrates is allowed, but only from fruit.
Although the keto diet is a fat diet, there are some rules for fat intake:
- 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 free and what is forbidden to eat on a keto diet?
Approved foods - different types of meat (poultry, beef, pork, etc. ), even with pieces of fat and chicken skin, seafood, fish (preferably seafood 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, pumpkins, any green and leaf salad), mushrooms, low-sugar fruit, avocado or coconut oil, you can choose flaxseed oil for salads.
Prohibited foods include sugar, confectionery and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except chickpeas, sesame seeds 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, the weekly menu is compiled. The main rule is to stay within the allowable carbohydrate intake. The best solution is 70% fat, 25% protein and 5% carbohydrates (no more than 20-30 grams per day).
During the day, when you feel hungry, you can snack on walnuts, a piece of cheese, seeds.
Important: the amount of clean water consumed per day during the diet should be increased to 3, 8 liters, this will help 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. The proportion of proteins, fats and carbohydrates in the diet should be taken into account during its observance, and proteins and fats should prevail. This option is often chosen by people trying to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
- Targeted or targeted. This option involves including more meals in the diet, predominantly with carbohydrates. This type of keto diet is beneficial for those who exercise. The carbohydrate meal is performed twice - before and after training. For the rest of the time, proteins and fats dominate the diet.
- Cyclic typeit is for those who want to start burning fat but cannot fully train without carbs. In this case, carbohydrate days are provided in the diet. This allows you to stick to your diet for a longer period of time. The number and frequency of carb days depends on the goals set by the athlete.
Important: Targeted and cyclical versions of the keto diet are only possible after following a standard diet.
Benefits of a ketone diet:
- Weight loss - so that the body gets energy from fat, which is naturally broken down. Statistics show that 3 to 12 kilograms can be lost in six months of such a diet.
- Blood sugar control. The keto diet lowers the body's sugar levels.
- Activation of the brain in the long run. Ketones are excellent sources of energy for brain function. In addition, the rejection of carbohydrates leads to a lack of jump in blood sugar levels, which has a positive effect on the process of concentration and attention.
- Feeling of increased energy and satiety. Ketones are a reliable and constant source of energy that lasts a long time. In addition, fatty foods charge faster and last longer than carbohydrate foods.
- Reduction of epileptic seizures. This has been discussed above. In addition, the ketone diet may replace some of the drugs in the complex therapy.
- Normalization of cholesterol levels and blood pressure.
- Development of insulin resistance. A low carb keto diet significantly reduces insulin levels to an average norm.
- Improving the condition of the skin.
Side effects of the diet:
- General weakness. In 1-2 weeks, the body builds on a new metabolic system, and a lack of carbohydrates in the diet naturally leads to fatigue and exhaustion. The condition improves upon completion of the adaptation phase.
- Elevated cholesterol levels in the blood, which can lead to blood and heart problems. This may not be the case for everyone.
- Avitaminosis. The diet is quite poor in the necessary vitamins and minerals, so it is recommended to take a multivitamin complex.
- Violation of the gastrointestinal tract. Low amounts of fiber in the diet can lead to constipation, intestinal dysbacteriosis and some other negative consequences.
- Ketoacidosis is an excessive amount of ketones in the body. More ketone is produced than the body needs. This is very dangerous if you have low insulin levels, which is typical of type 2 diabetics.
- Leg cramps can appear early in the diet. The main reason is magnesium deficiency. Therefore, drink in extra amounts or include foods in your diet that contain enough.
Contraindications
The ketone diet is contraindicated in patients with kidney, liver, thyroid and gastrointestinal disorders. The keto diet is prohibited for pregnant and lactating women as well as children and adolescents. It is also better for people whose work is associated with a high intellectual load to leave this weight loss option, as a lack of carbohydrates negatively affects brain activity, leading to apathy and fatigue.
The keto diet can reduce physical performance in athletes who participate in team sports, running or CrossFit, as well as in those who are anaerobic for a long time. Even those struggling with bone strength should give up this diet, 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 do not currently have a clear opinion on this issue. Some believe that such a diet is indicated for diabetes, while others believe that it can only aggravate the patient's condition.
The keto diet is really effective in getting rid of fat reserves. If you decide to use it for such purposes, I suggest that you see a doctor, especially if you are already taking any medication or have chronic illnesses.