The keto diet is a low-carbohydrate food with moderate protein content and high fat content. Clinical studies have shown that the keto diet can provide results that were previously unattainable without the aid of drugs for diabetes, epilepsy, cancer and Alzheimer's disease.
The Keto Diet: Learn more about nutrition and ketosis
The purpose of the ketogenic diet is to force the body to use fat as its main source of energy. Usually, this process occurs in different ways: carbohydrates in food are processed into glucose-the basis for the function and nutrition of the brain and the cellular structure of other organs. If the content of carbohydrates is restricted, the liver will convert fat into ketone bodies.
Experts recommend following the ketogenic diet in the following situations:
- Diabetes, epilepsy and autism;
- Alzheimer's disease and brain tumors;
- Stroke, depression, Parkinson's disease and Charlotte's disease;
- Schizophrenia, head trauma and hyperactivity;
- Obesity, irritable bowel syndrome and tremor;
- Cardiovascular disease and respiratory failure.
In order to understand how the keto diet works on the body, you need to understand the process of ketosis. In order to function, a person needs energy in the ATP format (a universal source essential for biochemical processes). On average, you need about 1800 kcal per day. The brain consumes about 400 kcal-this is 100 grams of glucose. If carbohydrates are almost completely eliminated from the diet, what effect will it have on the body?
Ketosis is the process of using fat as the main source of energy while minimizing carbohydrate content. Without extra effort, as a natural process, similar changes are observed in women during infancy and pregnancy.
In ketosis, insulin levels are reduced, and large amounts of fatty acids leave the fat tissue. The oxidation process takes place in the liver and produces ketones (organic matter) in the liver-the body's energy source. They penetrate the blood-brain barrier and nourish brain cells.
Consider the biochemical process in more detail, you should pay special attention to the "fat burning" process. In this case, fatty acid molecules are converted into acetyl-CoA. This element binds to oxaloacetate and causes the Krebs cycle, which occurs in the mitochondria of the cell. The result of this process is the formation of substances essential to life activities.
Reducing sugar and insulin has a positive effect on the health of internal organs and systems. Ketosis is safer than glucose metabolism, because free radicals are not formed in this case, which is essential for old age. When the diet consumes less than 30 grams of carbohydrates and 0. 8-1. 5 grams of protein per 1 kg of body weight per day, the body will automatically produce ketones. At the same time, a sufficient amount of high-quality saturated fat (butter, egg yolk, lard, lard, etc. ) is required.
The benefits of ketones to the human body are as follows:
- Internal organs and tissues (heart, brain, kidney) work more efficiently.
- A healthy heart is surrounded by thick fat tissue. Without fat, the heart tissue cannot beat well.
- Compared with the glucose in the blood, the work efficiency of the brain is increased by 25%.
Ketones are ideal fuels for cell structure and are non-destructive and non-inflammatory. They are not glycosylated, that is, they do not promote cell senescence and do not shorten human life. Healthy ketosis can starve cancer cells and increase mitochondrial function, thereby producing more energy in a reliable and sustainable way.
The difference between a ketogenic diet and a low-carb diet
Only regular carbohydrate deficiency can make you suffer from ketosis. This process becomes permanent and is characterized by a significant increase in the level of ketone bodies in the blood. In low-carbohydrate diets, such a process is not observed, because the amount of carbohydrates and fats that enter the body with food every day is sufficient to meet energy requirements.
If we are talking about a keto diet, then this nutritional system is designed in such a way that ketones are synthesized in large quantities in the liver and used as fuel. In ketosis caused by nutritional correction, the index reaches a level of 0. 5 to 3. 0 mM/L. To determine the amount of ketones, you can use special test strips sold in pharmacies. A low-carb diet is impossible.
The ketogenic diet affects the human body on multiple levels at the same time. Mitochondria were originally created as an energy source for dietary fat. At the same time, the load of toxin cells is reduced, and the amount of free radicals (waste) is reduced. Mitochondrial health is the main key to optimal health. The ketogenic diet is the best way to maintain a proper balance.
Indications of the ketogenic diet:
- Diabetes-reduces insulin levels, increases mitochondria, and increases insulin sensitivity.
- Risk of cardiovascular disease (cholesterol and triglycerides in the blood)-increase the size of LDL and decrease insulin levels.
- Overweight-Reduce appetite, reduce fat production, and reduce energy consumption caused by the thermal effect of protein.
- Epilepsy-inhibit neuronal excitability and the anticonvulsant effect of ketones.
Not scientifically proven, but most experts claim that the keto diet helps treat acne and neurological diseases. Ketosis is effective for polycystic disease and cancer.
What is the "adaptation phase"?
Many comments on the ketogenic diet indicate that a period of time after the diet changes, consciousness becomes blurred, health deteriorates, and energy is lost. It is the ability to adapt continuously during the first few weeks of eating. This is due to the fact that there are not enough enzymes required for full life, so the oxidation process is slow.
In the "adaptation phase", the human body is reorganized to use other energy sources. Internal organs begin to absorb ketones instead of carbohydrates by breaking down fat in food. The physical condition returns to normal only after 4-6 weeks.
Research results
Clinical trial results of the effectiveness and safety of the ketogenic diet:
- Improve body composition. Every day, the keto diet consumes 10, 000 calories less than usual. At the same time, the daily weight is reduced against the background of body fat loss.
- Performance drops under heavy load. In the first 30 days after the diet change, the ability to exercise at high intensity decreases. This is due to the fact that intramuscular and liver glycogen is reduced.
- Reduce intramuscular reserves. It is characterized by reduced glucose in food. This is followed by a decline in the body's recovery speed and a decline in muscle accumulation.
The conclusion is obvious-the ketogenic diet is the best and effective method of physical rehabilitation, but it cannot be used to build muscle. Ketosis is an essential process that can help you lose weight and bring health benefits.
Food
If the diet is correct, the results of the keto diet will appear within 2-3 weeks. After 1-2 years, the condition will get better in 90% of cases. If you make a mistake, it may never have a positive effect.
Allowed grease
Foods containing these elements are the staple food of the keto diet.
You should eat the right fats, except for unhealthy fats:
- Monounsaturated (Macadamia nuts, avocado, olive oil, egg yolk);
- Polyunsaturated (fatty fish and animal protein).
It is not allowed to add trans fat-margarine and other processed foods that have been hydrogenated to extend the shelf life.
The balance between omega-3 (shellfish, trout, tuna, krill and salmon) and omega-6 (walnut, almond, pine nut, corn and sunflower oil) is important. It is recommended to consume fatty meat and fish in small amounts.
Food should be deep-fried with beef, coconut or ghee. This food preparation method allows the use of more essential fatty acids.
Protein in the Keto Diet
The higher the concentration of a given substance in the product, the less substance that needs to be consumed. It is best to give priority to eating grass and the meat of pasture animals. This will eliminate the possibility of consuming steroids and harmful bacteria. Dark meat (poultry) is preferred.
Please note that too much protein will reduce ketone synthesis and increase glucose production. The content of protein food in the diet should not exceed 35% and should be balanced with seasonings and rich side dishes. For example, lean beef should be eaten with high-fat cheese. Pork can replace lamb without harming ketosis.
Useful fish include cod, trout, tuna, catfish and mackerel. Shellfish (crab, lobster, oysters, squid or mussels) must be added to the diet. Eggs are an important supplier of protein. It is best to buy products from free-range chickens. Useful poultry-duck, chicken, pheasant; internal organs-tongue, liver and heart.
Fruits and vegetables for ketosis
Avoid plant foods that contain a lot of glucose. The best vegetables are those with rich nutrients and the least carbohydrates (leafy vegetables and green vegetables). Highlight asparagus, bell peppers, broccoli, spinach, cauliflower, and Brussels sprouts.
Vegetables grown underground should limit carbohydrate storage. It is recommended to deep-fry it, such as 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 on a keto diet
Whole milk can only be taken with the main meal. In this case, moderation is very important. Organic raw dairy products should be the first choice. If you are lactose intolerant, stick to hard cheese.
Recommended healthy foods for a ketogenic diet include:
- Cream and Greek yogurt
- Homemade mayonnaise and soft cheese (bri, mozzarella cheese);
- Parmesan cheese, cheddar cheese, guard;
- Sour cream, cheese, cream nuts, mascarpone.
Dairy products are widely used in seasonings and high-fat side dishes. For keto diets to reduce weight, it is recommended to limit these foods.
Beverages and water used for ketone production
The ketogenic diet is designed to produce natural diuretic effects. This is why most people are dehydrated. In order to eliminate the possibility of negative effects on the body, it is recommended to drink at least 4 liters of water a day.
Note that caffeine will cause the loss of water in the body, so the daily energy supplements such as tea and coffee should be reduced to 2 cups. To eliminate the possibility of keto flu caused by improper keto diet, you should learn how to make up for the lack of electrolytes. For this, you need to drink bone broth, you can use stevia or sucralose instead of sports drinks.