As interest in these diets grows and research continues - a lot of information is coming out on this topic - all of this is a bit confusing. Let's try to understand how this power system works and why so little is known about it.
What is this diet?
The ketogenic diet, or diet keto, is a low-carb, high-fat diet. Simply put, there are very few carbohydrates with such a diet - 2-4%, not so much protein - 6-8%, and above all fats - 85-90%. All sweets, cereals, fruits, legumes are excluded from the diet, and only healthy fats remain - meat, fish, eggs, nuts. For the body, such a ratio of nutrients is non-standard because it normally extracts energy from carbohydrates.
When the body loses its main source of food, the liver begins to break down fats, including fat deposits, and converts them into ketone bodies - acetoacetate, beta-hydroxybutyric acid and acetone. Some of them are spent on the energy needed for the cells, and some accumulate in the blood. This process is called ketosis - a condition where the body uses fat as an alternative source of energy. Because of this, you start to lose weight fast, but get a lot of "side effects".
Why then was the diet invented?
The nutritional principles of this diet date back to 460 BC. Then in the human diet there was only food of animal origin, while there were 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 Dr. William Harvey, he gave up carbohydrates (beers, sweets, potatoes) in favor of protein and fat and lost 21 kg. Then it was common propaganda and nothing more - the scientific evidence of this appeared only in 1921, when Dr. Wilder released his first work on the ketogenic diet. In it, he described the effectiveness of such a diet for patients with epilepsy. Then other doctors started studying diet and found other advantages in it. For example, in addition to treating various diseases, diet helps to lose weight quickly.
So these diets went beyond medical goals and became popular - of course, who does not want to lose weight with a healthy diet? The interest in these diets is still ongoing, the research continues, but little is known about the benefits of avoiding carbohydrates for a healthy person. So it is not safe to start such a diet yourself because the health consequences can be unpredictable.
What types of diets do these exist?
- Classic:70% fat, 20% protein and 10% carbohydrates.
- Cyclic:5 days - strict diet these, 2 days - carbohydrates are allowed. Bodybuilders use this technique to quickly gain lean muscle mass.
- Target:Carbohydrates with this diet are allowed on exercise days, but only in high-intensity exercise - in this case, the carbohydrates are burned before they have time to stop the ketosis process.
- High protein:60% fat, 35% protein and 5% carbohydrates.
In fact, there are many more types of ketogenic diets than on this list - among them, for example, vegan, lazy, restricted. But above all, only these 4 types have been studied - 2 of which (cyclical and objective) have not been created for a long time and are mainly used by professional athletes.
For whom is this diet contraindicated and what are its pros and cons?
Pro:
- appetite control, and at the same time weight loss - fatty and protein foods are very satisfying - overeating is definitely not threatened here. Plus, the lack of sugar "jumps" without fast carbohydrates reduces hunger;
- energy boost - mitochondria work best in a keto diet - they supply cells with energy. The fact is that 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 on energy, not accumulating in fat cells;
- Blood sugar control - studies show that these diets increase insulin sensitivity by 75% (assuming there are no trans fats in the diet) - this is due to the elimination of simple carbohydrates (sweets, fruits). Such nutrition also reduces the concentration of glycated hemoglobin in the blood - with its help it is possible to trace the development of diabetes mellitus;
- treatment of neurological diseases (for example, epilepsy) - ketones supply brain cells with more energy, which further strengthens nerve connections. Research also shows that ketones suppress the work of glutamate, an amino acid that stimulates the nervous system.
Minutes:
- The risk of developing ketoacidosis in diabetes is a life-threatening condition associated with impaired carbohydrate metabolism. The consequences can be the worst (coma, death) - the body uses such measures only if many ketone bodies enter the bloodstream.
- dehydration - without the main source of energy, the body begins to break down muscle glycogen - and is 75% water. Fluid reserves at the moment are depleted;
- lack of vitamins, which leads to rejection of fruits;
- unbalanced nutrition, and at the same time constipation and bloating: an excess of fatty and protein foods for the digestive tract - stress;
- There is no guarantee that you will lose weight - the process of losing weight does not work without sports, and this diet, like any other diet, does not give long-term results. And not everyone will be able to limit themselves to carbohydrates for a long time - once you eat something sweet, the ketosis process will immediately stop.
Before starting a diet like this, ideally, consult a doctor and pass the necessary tests - after all, in some cases, a ketogenic diet is contraindicated:
- pregnancy and breastfeeding;
- gout and joint diseases;
- cholelithiasis;
- disorders of the thyroid gland;
- diabetes;
- liver cirrhosis;
- Gilbert Syndrome;
- low pressure;
- lack of weight.
It is not recommended to sit on a diet like this for a long time - there is a risk of health problems:
- low level of protein in the blood (can lead to diseases of the liver, kidneys, intestines);
- accumulation of fat in liver tissue;
- kidney stones;
- lack of vitamins and minerals;
- persistent hunger;
- sleep problems;
- nausea, lethargy and dizziness;
- abdominal pain and headache.
Do and do not do these during the diet
It is forbidden:
- sugary foods: soda, fruit juice, smoothie, ice cream, chocolate, candy;
- cereals: rice, pasta;
- fruit: almost all fruits except avocado, lemon, lemon, asparagus, celery;
- legumes: peas, beans, lentils, chickpeas;
- root crops and tubers: potatoes, sweet potatoes, carrots, parsley;
- Dietary foods: low-fat mayonnaise, salad dressing;
- some spices and sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup;
- unhealthy fats: refined oils, mayonnaise, fast food;
- sweet alcohol: beer, sweet wine, drinks, cocktails;
- sugar-free diet foods: sugar-free sweets, syrups, puddings, sweeteners, cakes.
Can:
- meat: beef, bacon, bacon, chicken, turkey;
- oily fish: salmon, trout, tuna, mackerel;
- seafood: shrimp, mussels, squid;
- eggs: farm, tremble;
- butter and cream: butter and ghee, heavy cream;
- cheese: cream, 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, lemon and lemon;
- low carb vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
- vegetables: arugula, spinach, parsley, basil;
- berries: raspberries, eggplant, black currants;
- spices: salt, pepper and other spices;
- beverages: water, tea, coffee, carbonated beverages without sugar;
- alcohol: dry white and red wine, whiskey.
Diet menu these weeks (this is just one example)
- On Monday
- breakfast: scrambled eggs, lettuce, avocado;
- snack: sunflower seeds;
- lunch: spinach salad with grilled salmon;
- snack: celery and pepper strips with guacamole sauce;
- dinner: chop pork with cauliflower puree.
- Tuesday
- breakfast: sugar-free coffee, hard-boiled eggs;
- snacks: macadamia nuts;
- lunch: tuna salad with tomatoes;
- snack: sugar-free biscuits with almond flour (some pieces);
- dinner: zucchini noodles with meatballs in a creamy sauce.
- Wednesday
- breakfast: scrambled eggs with salsa sauce (optional) and pieces of cheese;
- Snack: Greek full fat yogurt, pecans
- lunch: miso soup or broccoli soup;
- snack: a cocktail with almond milk and butter, raspberries;
- dinner: boiled chicken with asparagus and mushrooms.
- Thursday
- breakfast: peto keto (60 g almond flour, 4 eggs, 120 g cottage cheese);
- snack: two boiled eggs;
- lunch: chicken kitten in almond bread (flour), herb, cucumber, a slice of goat cheese;
- snack: a few slices of cheese and bell pepper;
- dinner: grilled shrimp with lemon sauce and asparagus garnish.
- Friday
- breakfast: scrambled eggs with bacon and herbs;
- snack: a handful of nuts and berries;
- lunch: roast beef;
- snack: celery in almond sauce;
- dinner: roasted tofu with cauliflower, broccoli, pepper and peanut sauce.
- Saturday
- breakfast: roasted avocado with eggs;
- snack: cabbage chips;
- lunch: roll with salmon and avocado, wrapped in seaweed (without rice);
- snack: meat sticks, olives;
- dinner: grilled beef kebab with pepper and broccoli.
- Sunday
- breakfast: scrambled eggs with bacon and avocado;
- snack: dried seaweed, a piece of cheese;
- lunch: avocado stuffed with sardines;
- snack: dried turkey (no added sugar);
- dinner: roasted trout.
But:Almost all diet plans on the Internet are unsafe and do not guarantee results - only a good specialist or doctor can come up with a competent nutrition plan. Here are some other tips:
- Start with a low carb diet- with a keto diet, the amount of carbohydrates is reduced to 50 g per day. Eating a moderate amount of carbohydrates 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, cucumbers) to the diet - a sharp change in the usual diet can provoke constipation - the intestines need time to get used to fatty foods.
- Drink more water(preferably with ½ teaspoon of salt) - along with the reduction of energy reserves, the water-salt balance is also disturbed.
- Do not limit yourself to parts (of course within reason)Avoiding carbohydrates and reducing the amount of protein in a calorie deficit can lead to hormonal disruption.
Do you have questions? Here are the answers to the most popular ones.
- Is it possible to get back to carbs after a while?
Yes, 2-3 months after starting, you can add some carbs, but not often.
- With carbohydrates, everything is clear now - they need to be reduced to the maximum. What about protein?
The amount of protein should be no more than 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 go away along with the weight?
In any diet there is a risk that the muscles "swell". But proteins and fats along with physical activity can slow down this process a bit.
- Can you build muscle on a diet like this?
Yes, but this will be more difficult than with a balanced diet.
- Wouldn’t it make me so fat?
It depends on the type of fat you eat. If these are trans fats - fast food, sausages, chips - then yes, there will be more harm than good. They should be excluded from the diet.
