The ketone diet is a low carb menu with moderate protein and high fat content. Clinical studies have shown that the keto diet provides results that previously had not been achieved without the help of medications 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 main source of energy. As a rule, this process occurs differently: the carbohydrates that come with food are transformed into glucose, the basis for the functioning and nutrition of the brain and cellular structures of other organs. If you limit the amount of carbohydrates, the liver converts fats into ketone bodies.
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 diseases and respiratory failure.
To understand how the keto diet works on the body, it is necessary to understand the process of ketosis. For full functioning, a person needs a sufficient amount of energy in the format of ATP (a mandatory universal source for biochemical processes). On average, they serve around 1800 kcal per day. About 400 kcal are consumed by the brain: this is 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 main source of energy while keeping carbohydrates to a minimum. Without additional effort, as a natural process, similar changes are observed in the body in childhood and in women during pregnancy.
In ketosis, insulin levels drop and fatty acids in large quantities leave the adipose tissue. The oxidation process takes place in the liver, where ketones (organic substances), sources of energy for the body, are produced. They penetrate the blood-brain barrier and nourish brain cells.
Considering the biochemical processes in more detail, you should pay special attention to the "fat burning" process. 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 glucose metabolism, since free radicals are not formed in this case, which is indispensable in old age. Ketones are automatically produced in the body when the diet involves consuming less than 30 grams of carbohydrates per day and 0. 8-1. 5 grams of protein per 1 kg of body weight. At the same time, high-quality saturated fats are needed in sufficient quantities (butter, egg yolk, lard and lard, etc. ).
The benefits of ketones for our body are as follows:
- Internal organs and tissues (heart, brain, kidneys) function 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 blood glucose.
Ketones are the ideal fuel for cellular structures, they are non-destructive and non-inflammatory. They do not glycate, that is, they do not contribute to cellular aging and do not shorten the life span of a person. Healthy ketosis starves cancer cells and increases mitochondrial function to generate more energy in a reliable and sustainable way.
The difference between a ketogenic diet and a low carb diet
Only a regular carbohydrate deficiency allows you to get 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 in the range of 0. 5 to 3. 0 mM / L. To determine the amount of ketones, you can use special test strips sold in pharmacies. This is not possible on a low carbohydrate diet.
The ketogenic diet affects the body on several levels simultaneously. Mitochondria were originally created to be used as an energy source from dietary fats. At the same time, the load of cells with toxins decreases and the amount of free radicals (waste) decreases. Mitochondrial health is an important key to optimal health. The ketogenic diet is the best way to keep the right balance.
Indications for a ketogenic diet:
- Diabetes - for the purpose of lowering insulin levels, increasing mitochondrialgenesis and increasing 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 due to the thermal effect of proteins.
- Epilepsy: suppression of neuronal excitability and anticonvulsant action of ketones.
Not scientifically proven, but most experts say the keto diet helps treat acne and neurological conditions. Ketosis is effective against polycystic disease and cancer.
What is the "adaptation phase"?
Many reviews on the ketogenic diet indicate that some time after the change in diet, consciousness becomes clouded, the state of health deteriorates and energy is lost. This is an adaptation that lasts during the first few weeks of starting the diet. This is due to the fact that the enzymes necessary for full life are not enough, so the oxidative processes are slower.
It is during the "adaptation phase" that the body is reorganized to use other energy resources. Internal organs begin to absorb not carbohydrates, but ketone bodies, breaking down fats from food. The state of the body normalizes only after 4-6 weeks.
Search Results
Results of clinical studies on the efficacy and safety of the ketogenic diet:
- Improve body composition. The keto diet consumes 10, 000 fewer calories per day than the normal diet. At the same time, every day the body weight decreases against the background of a decrease in body fat.
- Reduced performance with high intensity loads. During the first 30 days after a diet change, the 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 conclusion is obvious: the ketogenic diet is optimal and effective for healing the body, but it 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 play cyclical sports that require endurance (cycling, triathlon, marathon, etc. ). This is due to the fact that in the body during ketosis there is an efficient burning of fat for energy production, which saves the glycogen stores available during excessive respiratory stress.
Food
If the diet is formulated correctly, the result of the ketone diet will come in 2-3 weeks. After 1-2 years, the condition improves in 90% of cases. If you make mistakes, the positive effect may never come.
Permitted oils and greases
Foods containing these elements are the staple of the keto diet.
Eat the right fats, exclude the unhealthy ones:
- monounsaturated (macadamia nut, 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 process of hydrogenation in order to increase shelf life, such as margarine.
The balance of omega-3 (shellfish, trout, tuna, krill and salmon) and omega-6 (walnuts, almonds, pine nuts, corn and sunflower oil) is important. It is recommended to consume fatty meats and fish in small quantities.
Foods should be fried with 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 lower its consumption will be. It is better to give preference to meat from grass and pasture animals. This will eliminate the possibility of consuming harmful steroids and bacteria. Dark meats (poultry) are preferred.
Note that too much protein can decrease ketone synthesis and increase glucose production. The diet should contain no more than 35% dietary protein, which should be balanced with rich sauces and side dishes. For example, lean meat should be eaten with full-fat cheese. Pork can be substituted for lamb without compromising ketosis.
Useful fish include cod, trout, tuna, catfish and mackerel. It is imperative to add crustaceans (crabs, lobsters, oysters, squid or mussels) to the diet. Chicken eggs are an important protein supplier. It is best to buy the product from free-range chickens. Useful poultry: duck, chicken, pheasant; offal - tongue, liver and heart.
Fruits and vegetables for ketosis
Avoid plant foods that contain high amounts of glucose. The best vegetables are those that are high in nutrients and low in carbohydrates (leafy and green). Highlighting asparagus, peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables growing underground should be limited as they store carbohydrates. They are recommended for frying, for example onions and carrots. In small quantities you can use citrus fruits, berries (blueberries, blackberries and raspberries), belladonne (eggplant and tomatoes) and root vegetables (mushrooms, garlic, parsnips).
Dairy products for the keto diet
Whole milk can only be drunk during the main meal. In this case, moderation is important. Organic raw dairy products should be preferred. If you are lactose intolerant, choose hard cheeses.
Among the healthy foods recommended for the ketogenic diet there are:
- Whipped cream and Greek yogurt
- homemade mayonnaise and soft cheese (brie, mozzarella);
- parmesan, cheddar cheese, porter;
- sour cream, ricotta, walnut cream, mascarpone.
Dairy products are widely used in sauces and fatty side dishes. In order for a keto diet to reduce body weight, it is recommended to limit these foods.
Drinks and water for ketone production
The ketogenic diet aims to create a natural diuretic effect. This is why most people are dehydrated. In order to eliminate the likelihood of negative effects on the body, it is recommended to drink at least 4 liters of water per day.
Note that caffeine leads to fluid loss in the body, so energy drinks like tea and coffee should be reduced to 2 cups per day. To eliminate the likelihood of developing the keto flu, characteristic of improperly maintaining a keto diet, you should learn how to compensate for a lack of electrolytes. To do this, you need to drink bone broth, which can be replaced with sports drinks with stevia or sucralose.