The ketone diet is a low-carbohydrate menu with moderate protein and high fat content.Clinical studies have shown that the keto diet produces results that were not previously achieved without the help of medications for diabetes, epilepsy, cancer and Alzheimer's disease.
Keto diet: more about the nutrition system 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: carbohydrates that come with food are processed into glucose - the basis for the functioning and nutrition of the brain and the 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 diseases:
- 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 affects 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 (a universal source required for biochemical processes).On average, you need about 1800 kcal per day.Approximately 400 kcal comes from the brain - this is 100 g of glucose.What will happen to the body if carbohydrates are eliminated almost completely from the diet?
Ketosis is a process characterized by the use of fats as the main source of energy while keeping carbohydrates to a minimum.Without additional effort, as a natural process, similar changes in the body are observed in infancy and in women during pregnancy.
In ketosis, insulin levels decrease, causing fatty acids to leave fat tissue in large quantities.The oxidation process occurs in the liver, where ketones (organic substances) are produced - sources of energy for the body.They penetrate the blood-brain barrier and nourish brain cells.
Considering biochemical processes in more detail, special attention should be paid to the process of “fat burning”.In this case, fatty acid molecules are processed 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 life 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, because in this case free radicals are not formed, 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 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 in the presence of glucose in the blood.
Ketones are an ideal fuel for cellular structures and are non-destructive and non-inflammatory.They do not glycate, i.e. they do not contribute to cellular aging and do not shorten human life expectancy.Healthy ketosis starves cancer cells and increases mitochondrial function, which helps produce more energy in a reliable and sustainable manner.
The difference between a ketogenic diet and a low-carb diet
Only a regular carbohydrate deficit allows 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 entering the body daily with food is quite sufficient for energy needs.
If we talk 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 are used as fuel.With ketosis caused by nutritional correction, indicators reach levels from 0.5 to 3.0 mmol/l.To determine the amount of ketones, you can use special test strips that are sold in pharmacies.It is impossible to achieve such results with a low-carb diet.
The ketogenic diet affects the body on several levels at once.Mitochondria are originally designed to use dietary fat as an energy source.This reduces the load of toxins on cells and reduces the amount of free radicals (waste).Mitochondrial health is a major key to optimal health.The ketogenic diet is the best way to maintain proper balance.
Indications for the ketogenic diet:
- Diabetes – with the aim of reducing insulin levels, increasing mitochondriogenesis and increasing insulin sensitivity.
- Risks of developing cardiovascular diseases (cholesterol and triglycerides in the blood) - to increase LDL levels and reduce 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 effect of ketones.
It has not been scientifically proven, but most experts claim that the keto diet helps in the treatment of acne and neurological diseases.Ketosis is effective against polycystic disease and cancer.
What is the “adaptation phase”?
Many reviews of the ketogenic diet indicate that some time after changing the diet, mental fog occurs, health worsens, and energy is lost.We are talking about adaptation, which lasts during the first weeks from the start of the diet.This is due to the fact that there are not enough necessary enzymes for full life activity, so oxidative processes occur more slowly.
It is during the “adaptation phase” that the body is restructured to use other energy resources.Internal organs begin to absorb not carbohydrates, but ketone bodies, by breaking down fats supplied with food.The body's condition returns to normal only after 4-6 weeks.
Results of the research
Results of clinical trials of the effectiveness and safety of the ketogenic diet:
- Improved body composition.Every day, with a keto diet, you consume 10,000 kcal less than with a regular diet.At the same time, every day body weight decreases against the background of a decrease in fat deposits.
- Decreased performance during high-intensity workloads.During the first 30 days after changing your diet, your ability to train at high intensity deteriorates.This is due to the fact that intramuscular and hepatic glycogen decreases.
- Reduction of intramuscular reserves.Characterized by a decrease in glucose supplied with food.Accompanied by a decrease in the speed of recovery of the body and the ability to build muscle mass.
The conclusion is obvious - the ketogenic diet is optimal and effective for healing the body, but cannot be used to build muscles.Ketosis is an essential process through which you can lose weight with health benefits.
The keto diet is widely used by athletes who engage in cyclic sports that require endurance (cycling races, triathlons, marathons, etc.).This is due to the fact that during ketosis the body effectively burns fat to produce energy, which allows you to save existing glycogen reserves during excessive respiratory stress.
Food
If the diet is prepared correctly, the results from the ketone diet will occur within 2-3 weeks.After 1-2 years, the condition improves in 90% of cases.If you make mistakes, the positive effect may never come.
Allowed oils and fats
Products containing these elements are the basis of the keto diet.
You need to eat the right fats, excluding unhealthy ones:
- monounsaturated (macadamia nut, avocado, olive oil, egg yolk);
- polyunsaturated (fatty fish and animal protein).
It is unacceptable to include trans fats in your diet - processed foods that have undergone a hydrogenation process to increase shelf life, for example, margarine.
A balance of omega-3 (shellfish, trout, tuna, krill and salmon) and omega-6 (walnuts, almonds, pine nuts, corn and sunflower oil) is important.Fatty meats and fish are recommended to be consumed in small quantities.
Food should be fried in beef fat, coconut oil or melted butter.This approach to cooking allows you to get more essential fatty acids.
Protein on a 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 meat from grass-fed and pasture-fed animals.This will eliminate the possibility of consuming steroids and harmful bacteria.Dark varieties of meat (poultry) are preferred.
Note that excessive amounts of protein can reduce ketone synthesis and increase glucose production.The diet should contain no more than 35% protein food, which must be balanced with sauces and rich side dishes.For example, lean beef should be eaten with full-fat cheese.Pork can be replaced with lamb without compromising ketosis.
Healthy fish include cod, trout, tuna, catfish and mackerel.It is imperative to add shellfish (crabs, lobsters, oysters, squid or mussels) to your diet.An important supplier of protein is the chicken egg.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
You need to exclude products of plant origin that contain large amounts of glucose.The best type of vegetables is one that contains a lot of nutrients and a minimum of carbohydrates (leafy and green).It is worth highlighting asparagus, bell peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables growing underground should be limited because they accumulate carbohydrates.They are recommended for frying, for example, onions and carrots.In small quantities you can eat citrus fruits, berries (blueberries, blackberries and raspberries), nightshades (eggplant and tomatoes) and root vegetables (mushrooms, garlic, parsnips).
Dairy products on the keto diet
Whole milk can be drunk only with the main meal.In this case, moderation is important.Organic raw dairy products should be preferred.If you are lactose intolerant, it is recommended to stick to hard cheeses.
Healthy foods recommended for a ketogenic diet include:
- whipped cream and Greek yogurt;
- homemade mayonnaise and soft cheese (brie, mozzarella);
- Parmesan, cheddar, Swiss cheeses;
- sour cream, cottage cheese, cream nuts, mascarpone.
Dairy products are widely used in the preparation of sauces and fatty side dishes.When following a keto diet to reduce body weight, it is recommended to limit this food.
Drinks and water for producing ketones
The ketogenic diet aims to create a natural diuretic effect.This is why most people are prone to dehydration.In order to eliminate the possibility of negative effects on the body, it is recommended to drink at least 4 liters of water per day.
Please note that caffeine causes fluid loss in the body, so invigorating drinks (tea and coffee) should be reduced to 2 cups per day.To eliminate the likelihood of developing keto flu, which is typical for improperly maintaining a keto diet, you should learn how to replenish the lack of electrolytes.To do this, you need to drink bone broth, which can be replaced with sports drinks with stevia or sucralose.