As interest in the keto diet grows and research continues - a lot of information emerges on the subject - all of this is a bit confusing. Let's try to understand how this power system works and why there is so little about it.
What is a keto diet?
A ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet. Simply put, such a diet contains very little carbohydrates - 2-4%, not so much protein - 6-8% and most fats - 85-90%. All sweets, cereals, fruits, legumes are eliminated from the diet and only healthy fats remain - meat, fish, eggs, nuts. Such a nutrient ratio is not standard for the body, because it normally produces energy from carbohydrates.
When the body loses its main source of nutrients, the liver begins to break down fats, including fatty deposits, and converts them into ketone bodies (ketones) - acetoacetate, beta-hydroxybutyric acid and acetone. Some are used for the energy that cells need, while others are stored in the blood. This process is called ketosis - a condition in which the body uses fat as an alternative energy source. As a result, you start to lose weight quickly, but you get a lot of "side effects".
Why was the keto diet invented?
The nutritional principles of the keto diet date back to 460 BC. Then there were only animal foods in the human diet, although there were almost no carbohydrates. But first, the keto diet was developed and used to treat patients with epilepsy and diabetes.
It all started in 1864 with the publication of the first book on a carbohydrate-free diet by William Bunting. On the advice of Dr. William Harvey, he lost 21 kg by giving up carbohydrates (beer, sweets, potatoes) in favor of proteins and fats. Then it was ordinary propaganda, and nothing else - scientific evidence of this came only in 1921, when Dr. Wilder published his first work on the ketogenic diet. He described the effectiveness of such a diet for patients with epilepsy. Then other doctors began to study the diet and found other benefits. For example, in addition to treating various diseases, diet helps to lose weight quickly.
The keto diet has gone beyond medical purposes and has become popular - of course, who doesn't want to lose weight with a healthy diet? Interest in the keto diet is still ongoing, research is ongoing, but little is known about the benefits of avoiding carbohydrates for a healthy person. Thus, it is not safe to start such a diet yourself, because the health consequences can be unpredictable.
What types of keto diets are there?
- Classic:70% fat, 20% protein and 10% carbohydrate.
- Periodic:5 days - strict keto diet, 2 days - carbohydrates are allowed. Bodybuilders use this technique to gain lean muscle mass quickly.
- Target:With this diet, carbohydrates are allowed on training days, but in high-intensity exercise - in this case, carbohydrates are burned without finding time to stop the ketosis process.
- High protein:60% fat, 35% protein and 5% carbohydrate.
In fact, there are more ketogenic diets on this list - among them, for example, vegan, lazy, limited. However, most of these only 4 types have been studied - 2 of them (periodic and target) are not intended for a long time and are mainly used by professional athletes.
Who is the keto diet against and what are its pros and cons?
Advantages:
- appetite control and at the same time weight loss - fatty and protein foods are very satisfying - overeating is not necessarily a threat here. In addition, the "jump" of sugar without fast carbohydrates reduces hunger;
- Mitochondria work better on a keto diet - they provide cells with energy. The fact is that ketone bodies are more difficult to metabolize than carbohydrates, so they provide more energy;
- Prevention of cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats closely related to "bad" cholesterol levels. As long as you limit yourself to carbohydrates, triglycerides are expended for energy without accumulating in fat cells;
- blood sugar control - studies show that keto diets increase insulin sensitivity by 75% (there is no trans fat in the diet) - this is due to the elimination of simple carbohydrates (sweets, fruit). Such nutrition also reduces the concentration of glucose hemoglobin in the blood - with its help it is possible to monitor the development of diabetes mellitus;
- Treatment of neurological diseases (eg, epilepsy) - ketones provide brain cells with more energy, which further strengthens nerve connections. Studies also show that ketones suppress the activity of glutamate, an amino acid that stimulates the nervous system.
Cons:
- The risk of developing ketoacidosis in diabetes is a life-threatening condition associated with impaired carbohydrate metabolism. The results can be the worst (coma, death) - the body only resort to such measures if a large amount of ketone bodies enters the bloodstream.
- dehydration - without a major source of energy, the body begins to break down muscle glycogen - and 75% is water. At this point, fluid reserves are depleted;
- vitamin deficiency, which leads to rejection of fruits;
- unbalanced diet and at the same time constipation and bloating: too much fatty and protein foods for the digestive system - stress;
- There is no guarantee that you will lose weight - the process of losing weight does not work without exercise, and like any diet, keto diet does not give long-term results. And not everyone will be able to limit themselves to carbohydrates for a long time - as soon as you eat something sweet, the ketosis process will stop.
Before starting a keto diet, consult a doctor and get the necessary tests - because in some cases a ketogenic diet is contraindicated:
- pregnancy and nutrition;
- gout and joint diseases;
- cholelithiasis;
- disorders of the thyroid gland;
- diabetes;
- cirrhosis of the liver;
- Gilbert's syndrome;
- low pressure;
- lack of weight.
It is not recommended to sit on a keto diet for a long time - there is a risk of health problems:
- low protein in the blood (can cause liver, kidney, intestinal diseases);
- accumulation of fat in the liver tissue;
- kidney stones;
- vitamin and mineral deficiency;
- constant hunger;
- sleep problems;
- nausea, lethargy and dizziness;
- abdominal pain and headache.
Keto should and should not be done during the diet
Prohibited:
- sugary foods: soda, juice, smoothies, ice cream, chocolate, candy;
- cereals: rice, pasta;
- fruits: almost all fruits except avocado, lime, lemon, asparagus, celery;
- legumes: peas, beans, lentils, peas;
- root crops and tubers: potatoes, sweet potatoes, carrots, parsnips;
- diet foods: low-fat mayonnaise, salad dressing;
- some spices and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup;
- unhealthy fats: refined fats, mayonnaise, fast food;
- sweet alcohol: beer, sweet wine, drinks, cocktails;
- sugar-free diet foods: sugar-free sweets, syrups, puddings, sweeteners, desserts.
Be able:
- meat: beef, ham, pork, chicken, turkey;
- oily fish: salmon, trout, tuna, uskumru;
- seafood: shrimp, mussels, squid;
- eggs: farm, quail;
- butter and cream: butter and butter, heavy cream;
- cheese: creamy, mozzarella, gouda, brie, parmesan;
- walnuts - hazelnuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
- healthy oils: olive, coconut, sesame, avocado oil;
- some fruits: avocado, lime and lemon;
- low-carbohydrate vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
- greens: arugula, spinach, parsley, basil;
- berries: raspberries, currants, black currants;
- spices: salt, pepper and other spices;
- beverages: water, tea, coffee, sugar-free carbonated drinks;
- alcohol: dry white and red wine, whiskey.
Weekly keto diet menu (this is just an example)
- Monday
- breakfast: scrambled eggs, lettuce, avocado;
- snack: sunflower seeds;
- dinner: spinach salad with fried salmon;
- snack: celery and pepper strips with guacamole sauce;
- Dinner: Chop the pork with cauliflower puree.
- Tuesday
- breakfast: sugar-free coffee, boiled eggs;
- snack: macadamia nuts;
- dinner: tuna salad with tomatoes;
- snack: sugar-free cookies with almond flour (several pieces);
- Dinner: pumpkin noodles with meatballs in a creamy sauce.
- Wednesday
- breakfast: eggs (optional) and pieces of cheese mixed with salsa sauce;
- Snack: Full-fat Greek yogurt, pecans
- dinner: miso soup or broccoli puree soup;
- snack: a cocktail of almond milk and butter, raspberries;
- dinner: baked chicken with asparagus and mushrooms.
- Thursday
- breakfast: keto pancakes (60 g of almond flour, 4 eggs, 120 g of cottage cheese);
- snack: two boiled eggs;
- dinner: chicken cutlets (flour) in almond bread, herbs, cucumber, a slice of goat cheese;
- snack: a few slices of cheese and bell pepper;
- Dinner: fried shrimp with lemon sauce and asparagus garnish.
- Friday
- breakfast: eggs mixed with bacon and herbs;
- snack: a handful of walnuts and berries;
- dinner: roast beef;
- snack: celery in almond sauce;
- Dinner: tofu baked with cauliflower, broccoli, peppers and peanut sauce.
- Saturday
- breakfast: baked avocado with eggs;
- snack: cabbage chips;
- dinner: rolls wrapped in seaweed with salmon and avocado (no rice);
- snacks: meat sticks, olives;
- Dinner: beef kebab with peppers and broccoli.
- Sunday
- breakfast: pork and eggs mixed with avocado;
- snack: dried seaweed, a piece of cheese;
- dinner: avocado stuffed with sardines;
- snack: dried turkey (no sugar added);
- dinner: baked trout.
But:Almost all diet plans on the Internet are dangerous and do not guarantee results - only a good specialist or doctor can develop a competent nutrition plan. Here are some more tips:
- Start a low-carb diet- With a keto diet, the amount of carbohydrates is reduced to 50 g per day. Eating moderate amounts of carbohydrates is a good start for the body. You can still understand how such dishes suit you.
- Combine products- Add non-starchy vegetables (broccoli, asparagus, cucumber) to the diet - a sharp change in the usual diet can cause constipation - it takes time for the intestines to get used to fatty foods.
- For more water(preferably ½ teaspoon with salt) - along with the depletion of energy resources, the water-salt balance is disturbed.
- Don't limit yourself to parts (of course, within reason)- Avoiding carbohydrates and reducing the amount of protein in the calorie deficit can lead to hormonal disorders.
Do you have any questions? Here are the answers to the most popular ones.
- Is it possible to return to carbohydrates after a while?
Yes, 2-3 months after the start, you can add some carbohydrates, but not often.
- With carbohydrates, everything is already clear - it should be minimized. What about proteins?
The amount of protein should not exceed 35% of the total diet. More is possible, but then the ketosis will stop and you will have to start all over again.
- Will the muscles disappear with the weight?
There is a risk of "bursting" muscles in any diet. However, proteins and fats, along with physical activity, can slow down this process.
- Can you build muscle on a keto diet?
Yes, but it will be more difficult than a balanced diet.
- Wouldn't that fat make me sick?
It depends on what fat you eat. If these are trans fats - fast food, sausages, fried potatoes - yes, there will be more harm than good. They should be excluded from the diet.
