The ketone diet is a low carbohydrate menu with moderate protein, high fat content. Clinical studies have shown that the keto diet delivers results that were previously not 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 in a different way: carbohydrates that come with food are processed 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, then 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 pathologies and respiratory failure.
In order to understand how the keto diet works on 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 that is mandatory for biochemical processes). On average, you need about 1800 kcal per day. About 400 kcal is 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 in the body are observed in infancy and in women during pregnancy.
In ketosis, insulin levels decrease, and fatty acids in large quantities leave the adipose tissue. The oxidation process takes place in the liver, where ketones (organic substances) are produced - energy sources for the body. They penetrate the blood-brain barrier and nourish the brain cells.
Considering biochemical processes in more detail, you should pay special attention to the process of "burning fat". In this case, 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 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 the consumption of 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 (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 with glucose in the blood.
Ketones are ideal fuel for cellular structures, 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 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 that daily enter the body with food is quite enough for energy needs.
If we talk about the keto diet, then this nutrition 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, indicators reach a level of 0. 5 to 3. 0 mM / L. To determine the amount of ketones, you can use special test strips that are sold at the pharmacy. This is not possible with a low-carb diet.
The ketogenic diet affects the body on several levels at once. 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 a major key to optimal health. The ketogenic diet is the best way to maintain proper balance.
Indications for a ketogenic diet:
- Diabetes - to lower insulin levels, increase mitochondriogenesis, and increase insulin sensitivity.
- Risks of developing cardiovascular diseases (cholesterol and triglycerides in the blood) - to increase the size of LDL and lower 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 anticonvulsive action of ketones.
Not scientifically proven, but most experts claim that the keto diet helps treat acne and neurological conditions. Ketosis is effective against polycystic disease and cancer.
What is the "adaptation phase"?
Many reviews of the ketogenic diet indicate that after some time after changing the diet, consciousness becomes clouded, the state of health deteriorates and energy is lost. It is about adaptation that lasts during the first weeks from the start of the diet. This is due to the fact that the necessary enzymes for full life are not enough, therefore, 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, by breaking down fats from food. The state of the body is normalized only after 4-6 weeks.
Research results
Results of clinical trials of the efficacy and safety of the ketogenic diet:
- Improving body composition. The keto diet consumes 10, 000 less calories per day than the normal diet. At the same time, every day body weight decreases against the background of a decrease in body fat.
- Decreased performance under high intensity loads. During the first 30 days after a dietary 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 rate 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 muscle. Ketosis is an essential process that can help you lose weight with health benefits.
The keto diet is widely used by athletes who engage in cyclic 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 allows you to save the available glycogen stores during excessive respiratory stress.
Food
If the diet is formulated correctly, the result from the ketone diet will come in 2-3 weeks. After 1-2 years, the condition improves in 90% of cases. If you make mistakes, then the positive effect may never come.
Permitted oils and fats
Foods containing these elements are the staple of the keto diet.
Eat the right fats, exclude unhealthy fats:
- monounsaturated (macadamia nut, avocado, olive oil, egg yolk);
- polyunsaturated (fatty fish and animal protein).
It is not acceptable to include trans fats in the diet - processed foods that have undergone a hydrogenation process to increase shelf life, such as margarine.
The balance of omega-3 (shellfish, trout, tuna, krill, and salmon) and omega-6 (walnut, almond, pine nut, corn and sunflower oil) is important. Fatty meats and fish are recommended to be consumed in small quantities.
Products should be fried in beef fat, coconut or ghee. This approach to food preparation allows you to obtain more essential fatty acids.
Protein in the 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 the meat of animals of grass and pasture feeding. This will eliminate the possibility of consuming steroids and harmful 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% protein food, which should be balanced with sauces and rich side dishes. For example, lean beef should be eaten with fatty cheese. Pork can be substituted for lamb without compromising ketosis.
Useful fish include cod, trout, tuna, catfish and mackerel. It is imperative to add shellfish (crabs, lobsters, oysters, squid or mussels) to the diet. Chicken eggs are an important supplier of protein. 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 type of vegetables is one with a lot of nutrients and a minimum of carbohydrates (leafy and green). Highlighting asparagus, bell peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables that grow underground should be limited as they store carbohydrates. They are recommended for frying, for example onions and carrots. Small amounts of citrus fruits, berries (blueberries, blackberries and raspberries), nightshades (eggplants and tomatoes) and root vegetables (mushrooms, garlic, parsnips) can be used.
Dairy products for the keto diet
Whole milk can only be drunk with the main meal. In this case, moderation is important. Organic raw dairy products should be preferred. If you are lactose intolerant, stick to hard cheeses.
Among the healthy foods recommended for the ketogenic diet are:
- Whipped cream and Greek yogurt
- homemade mayonnaise and soft cheese (brie, mozzarella);
- cheese parmesan, cheddar, doorman;
- sour cream, cottage cheese, cream nuts, mascarpone.
Dairy products are widely used in sauces and fatty side dishes. 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 energizing drinks like tea and coffee should be reduced to 2 cups a day. To eliminate the likelihood of developing keto flu, which is characteristic of improperly maintaining a keto diet, you should learn how to make up for the lack of electrolytes. To do this, you need to drink bone broth, which can be replaced with sports drinks with stevia or sucralose.