When interest in the keto diet is growing and research continues - a lot of information is emerging on the topic - this is a bit confusing. Let’s try to determine how this power system works and why so little is known about it.
What is a keto diet?
The ketogenic diet, or keto diet, is a low -carbohydrate and high -fat diet. In short, there are fewer carbohydrates with such a diet - 2-4%, not so much protein - 6-8%, and most fat - 85-90%. All sweets, cereals, fruits, legumes are excluded from the diet, and only healthy fats are left-meat, fish, eggs, nuts. For the body, such a ratio of nutrients is not standard, as it usually removes energy from carbohydrates.
When the body loses its main food source, the liver begins to break down fats, including from fat storage, and turn them into body ketones (ketones) - acetate, beta -hydroxybutyric acid and acetone. Some of it is spent for the energy needed by the cells, and some accumulates in the blood. This process is called ketosis - a condition in which the body uses fat as an alternative source of energy. Because of this, you start to lose weight quickly, but you get a lot of "side effects".
Why was the keto diet created?
The nutritional principles of the keto diet date back to 460 BC. Then in the human diet there are only foods of animal origin, while there are almost no carbohydrates. But initially, the keto diet was developed and used to treat patients with epilepsy and diabetes.
It all started with the publication of the first book on a carbohydrate -free diet in 1864 by William Bunting. On the advice of doctor William Harvey, he gave up carbohydrates (beer, candy, potatoes) for protein and fat and lost 21 kg. So that was ordinary propaganda and nothing more - this scientific evidence appeared only in 1921, when Dr. Wilder launched his first work on ketogenic diets. In it, he describes the effectiveness of such a diet for patients with epilepsy. Then other doctors started studying the diet and discovered other benefits in it. For example, in addition to treating various diseases, diet helps to lose weight quickly.
So the keto diet goes beyond medical purposes and is becoming popular - of course, who doesn’t want to lose weight with a health diet? Interest in the keto diet is still ongoing, research continues to be done, but little is known about the benefits of avoiding carbohydrates for healthy people. Therefore, it is not safe to start a diet like this on your own, as the health consequences are unpredictable.
What kind of keto diet is there?
- Classic:70% fat, 20% protein, and 10% carbohydrates.
- Cycle:5 days - strict keto diet, 2 days - carbohydrates allowed. Bodybuilders use this technique to gain lean muscle mass quickly.
- Goal:Carbohydrates with this diet are allowed on the day of exercise, but only on high -intensity exercise - in this case, the carbohydrates are burned before they have time to interfere with the process of ketosis.
- High protein:60% fat, 35% protein, and 5% carbohydrate.
In fact, there are more types of ketogenic diets than on this list - among them, for example, vegan, lazy, restricted. But most importantly, only 4 of these types have been studied - 2 of them (cyclic and target) have not been planned for a long time and are used primarily by professional athletes.
For whom is the keto diet contraindicated and what are the pros and cons?
Advantage:
- appetite control, and at the same time weight loss - fatty foods and proteins are very satisfying - overeating is definitely not threatened here. Additionally, the absence of "jumping" sugar without carbohydrates quickly reduces hunger;
- increased energy - mitochondria work better on a keto diet - they supply cells with energy. The fact is, ketone bodies are harder to metabolize than carbohydrates, so they provide more energy;
- prevention of cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats that are closely linked to "bad" cholesterol levels. As long as you limit yourself to carbohydrates, triglycerides are expended for energy, not accumulated in fat cells;
- blood sugar control - studies show that the keto diet increases insulin sensitivity by 75% (assuming there are no trans fats in the diet) - this is due to the elimination of moderate carbohydrates (sweets, fruits). Such a diet can also reduce the concentration of glycated hemoglobin in the blood - with its help can detect the development of diabetes mellitus;
- treatment of neurological diseases (e. g. , epilepsy) - ketones supply brain cells with more energy, which further strengthens neural connections. Research also shows that ketones suppress the work of glutamate, an amino acid that stimulates the nervous system.
Disadvantages:
- The risk of developing ketoacidosis in diabetes is a life -threatening condition associated with disorders of carbohydrate metabolism. The consequences can be the worst (coma, death) - the body takes such measures only if too many ketone bodies enter the bloodstream.
- dehydration - without a major source of energy, the body begins to break down muscle glycogen - and it is 75% water. Liquid reserves are currently depleted;
- vitamin deficiency, which leads to fruit rejection;
- unbalanced diet, and at the same time constipation and bloating: excess fatty foods and proteins for the digestive tract - stress;
- there is no guarantee that you will lose weight - the weight loss process does not go without exercise, and the keto diet, like other diets, does not provide long -term results. And not everyone will manage to limit themselves in carbohydrates in the long run - as soon as you eat something sweet, the process of ketosis will be immediately disrupted.
Before starting a keto diet, ideally, see a doctor and pass the necessary tests - however, in some cases, a ketogenic diet is contraindicated:
- pregnancy and eating;
- gout and joint disease;
- cholelithiasis;
- disorders of the thyroid gland;
- diabetes;
- liver cirrhosis;
- Gilbert's syndrome;
- low pressure;
- underweight.
It is not recommended to eat a keto diet for a long time - there is a risk of health problems:
- low protein levels in the blood (can cause liver, kidney, intestinal disease);
- fat accumulation in liver tissue;
- kidney stones;
- vitamin and mineral deficiencies;
- constant hunger;
- sleep problems;
- nausea, lethargy, and dizziness;
- stomach ache and headache.
Dosage and should not be done during the keto diet
It is prohibited:
- sugary foods: sodas, fruit juices, smoothies, ice cream, chocolate, candy;
- cereals: rice, pasta;
- fruits: almost all fruits except avocado, lemon, lemon, asparagus, celery;
- legumes: peas, beans, lentils, beans;
- root crops and tubers: potatoes, sweet potatoes, carrots, parsnips;
- diet foods: low -fat mayonnaise, salad dressings;
- some seasonings and sauces: barbecue sauce, honey mustard, teriyaki sauce, tomato sauce;
- unhealthy fats: refined oils, mayonnaise, fast food;
- sweet alcohol: beer, sweet wine, liquor, cocktails;
- sugar-free diet foods: sweets, syrups, puddings, sweeteners, sugar-free desserts.
Can:
- meats: beef, ham, smoked meat, chicken, turkey;
- oily fish: salmon, trout, tuna, mackerel;
- seafood: shrimp, clams, squid;
- eggs: farm, quail;
- butter and cream: butter and ghee, heavy cream;
- cheese: creamy, mozzarella, gouda, brie, parmesan;
- nuts 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, gooseberries, black currants;
- seasonings: salt, pepper and other spices;
- beverages: water, tea, coffee, carbonated beverages without sugar;
- alcohol: dry white and red wine, whiskey.
Weekly keto diet menu (this is just an example)
- Monday
- breakfast: scrambled eggs, lettuce, avocado;
- snacks: sunflower seeds;
- lunch: spinach salad with grilled salmon;
- snacks: celery slices and peppers with guacamole sauce;
- dinner: pork with cauliflower.
- Tuesday
- breakfast: coffee without sugar, boiled eggs;
- snacks: macadamia nuts;
- lunch: tuna salad with tomatoes;
- snacks: sugar -free cookies with almond flour (a few pieces);
- dinner: zucchini noodles with meatballs in a creamy sauce.
- Wednesday
- breakfast: scrambled eggs with salsa sauce (optional) and slices of cheese;
- Snacks: Greek yogurt full of fat, pecans
- lunch: miso soup or broccoli puree soup;
- snacks: almond milk cocktail and butter, raspberries;
- dinner: boiled chicken with asparagus and mushrooms.
- Thursday
- breakfast: keto plate (60 g almond flour, 4 eggs, 120 g of cottage cheese);
- snacks: two boiled eggs;
- lunch: a piece of chicken in almond bread (flour), herbs, cucumber, a piece of goat cheese;
- snacks: a few slices of cheese and bell pepper;
- dinner: grilled shrimp with lemon sauce and asparagus garnish.
- Friday
- breakfast: scrambled eggs with meat and herbs;
- snacks: a handful of walnuts and berries;
- lunch: roast beef;
- snacks: celery in almond sauce;
- dinner: roasted tofu with cauliflower, broccoli, peppers and peanut sauce.
- Saturday
- breakfast: roasted avocado with eggs;
- snacks: cabbage chips;
- lunch: rolls with salmon and avocado, wrapped with seaweed (without rice);
- snacks: meat sticks, olives;
- dinner: grilled beef kebab with peppers and broccoli.
- Sunday
- breakfast: scrambled eggs with bacon and avocado;
- snacks: dried seaweed, a piece of cheese;
- lunch: avocado stuffed with sardines;
- snacks: dried turkey (without added sugar);
- dinner: grilled fish.
But:almost all diet plans from the Internet are unsafe and do not guarantee results - only a good specialist or doctor can create a competent diet plan. Here are some more tips:
- Start with a low carb diet- with a keto diet, the amount of carbohydrates is reduced to 50 g per day. Eating carbohydrates in moderate amounts is a good start for the body. So you can still understand how this type of food suits you.
- Combine products- add non -starchy vegetables (broccoli, asparagus, cucumber) to the diet - sudden changes in the normal diet can cause constipation - the intestines need time to get used to fatty foods.
- Drink a lot of water(preferably with ½ teaspoon of salt) - along with a lack of energy storage, the salt -water balance is also disturbed.
- Don't limit yourself to parts (of course)- Avoiding carbohydrates and reducing the amount of protein in a calorie deficit can lead to hormonal disorders.
Have question? Here are the answers to the most popular.
- Is it possible to go back to carbs after a while?
Yes, 2-3 months after the start, you can add a little carbs, but not often.
- With carbohydrates, everything is now clear - they need to be reduced to the maximum. What about protein?
The amount of protein should not exceed 35% of the total diet. More is likely to happen, but ketosis will be disrupted and you will have to start all over again.
- Will muscle disappear with weight?
On any diet there is a risk that the muscles will "explode". But protein and fat along with physical activity can slow down this process a bit.
- Can you build muscle with a keto diet?
Yes, but this will be more difficult than a balanced diet.
- Wouldn't that much fat make me sick?
Depending on the type of fat you eat. If these are trans fats - fast food, sausages, fries - then yes, there will be more disadvantages than advantages. They should be eliminated from the diet.
