As interest in the keto diet grows and research continues - there is a lot of information popping up on the subject - this is all a bit confusing. Let's try to find out how this energy system works and why so little is known about it.
What is the Keto Diet?
The ketogenic diet, or the keto diet, is a low-carbohydrate, high-fat diet. Simply put, in such a diet there are very few carbohydrates - 2-4%, not so many proteins - 6-8%, and most importantly, fats - 85-90%. All sweets, cereals, fruits, legumes are excluded from the diet, and only healthy fats are left - meat, fish, eggs, nuts. Such a nutrient ratio is not a standard for the body, as it normally derives energy from carbohydrates.
When the body loses its main source of food, the liver begins to break down fats, including those from fatty deposits, and convert them into ketone bodies (ketones) - acetoacetate, beta-hydroxybutyric acid, and acetone. Some of them are used up for the energy the cells need, others accumulate in the blood. This process is called ketosis - a state in which the body uses fat as an alternative source of energy. Because of this, you start losing weight quickly, but you get many "side effects".
Then why was the keto diet invented?
The nutritional principles of the keto diet go back to 460 BC. BC back. At that time there was only food of animal origin in the human diet, while there were almost no carbohydrates. But first 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, sweets, potatoes) in favor of proteins and fats and lost 21 kg. Then it was ordinary propaganda and nothing more - scientific evidence of this did not appear until 1921 when Dr. Wilder published the first paper on the ketogenic diet. In it he described the effectiveness of such a diet for patients with epilepsy. Then other doctors started studying the diet and found other benefits in it. For example, that diet, in addition to treating various diseases, will help you lose weight quickly.
So the keto diet went beyond medical purposes and became popular - of course, who wouldn't want to lose weight on a health diet? Interest in the keto diet continues, 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 on your own as the health consequences can be unpredictable.
What types of keto diets are there?
- Classic:70% fat, 20% protein and 10% carbohydrates.
- Cyclical:5 days - strict keto diet, 2 days - carbohydrates allowed. Bodybuilders use this technique to quickly gain lean muscle mass.
- Target:Carbohydrates on this diet are allowed on training days, but only during high-intensity workouts - in which case carbohydrates are burned before they have time to break the ketosis process.
- High protein content:60% fat, 35% protein and 5% carbohydrates.
In fact, there are many more types of ketogenic diets than on this list - including, for example, vegan, lazy, limited. Above all, only these 4 types were examined - 2 of them (cyclic and target) have not been designed for a long time and are mainly used by professional athletes.
Who is the keto diet contraindicated for and what are its advantages and disadvantages?
Advantages:
- Appetite control and weight loss at the same time - foods containing fat and protein are very filling - overeating is definitely not at risk here. In addition, the lack of sugar "jumps" with no quick carbohydrates reduces hunger;
- Energy Boost - Mitochondria work better on a keto diet - they provide energy to cells. The fact is, ketone bodies are more difficult to metabolize than carbohydrates, so they provide more energy;
- Cardiovascular Disease Prevention - Ketosis controls blood pressure and triglyceride levels - fats closely related to "bad" cholesterol levels. As long as you limit yourself to carbohydrates, triglycerides are used for energy and do not accumulate in fat cells;
- Blood sugar control - studies show that the keto diet increases insulin sensitivity by 75% (provided the diet does not contain trans fats) - this is due to the elimination of simple carbohydrates (candy, fruits). Such a diet also reduces the concentration of glycated hemoglobin in the blood - with its help it is possible to track the development of diabetes mellitus;
- Treatment of neurological disorders (e. g. epilepsy) - Ketones provide the brain cells with more energy, which further strengthens the neuronal connections. Research also shows that ketones suppress the work of glutamate, an amino acid that stimulates the nervous system.
Disadvantage:
- 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 only takes such measures when too many ketone bodies get into the bloodstream.
- Dehydration - without a primary source of energy, the body begins to break down muscle glycogen - and it is 75% water. The liquid reserves are exhausted at this moment;
- lack of vitamins, which leads to the rejection of fruits;
- unbalanced diet and at the same time constipation and flatulence: an excess of fatty and protein-rich foods for the digestive tract - stress;
- There is no guarantee that you will lose weight - the process of losing weight doesn't work without exercise, and the keto diet, like any other diet, does not provide 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 process of ketosis is immediately interrupted.
Before starting a ketogenic diet, ideally, consult a doctor and pass the necessary tests - after all, a ketogenic diet is contraindicated in some cases:
- Pregnancy and nutrition;
- Gout and joint disease;
- Cholelithiasis;
- Thyroid disorders;
- Diabetes;
- Cirrhosis of the liver;
- Gilbert Syndrome;
- low pressure;
- Lack of weight.
It is not recommended to follow a keto diet for long periods of time - there is a risk of health problems:
- low levels of protein in the blood (can lead to liver, kidney and intestinal diseases);
- Accumulation of fat in liver tissue;
- Stones in the kidneys;
- Lack of vitamins and minerals;
- constant hunger;
- Sleep disorder;
- Nausea, lethargy, and dizziness;
- Abdominal pain and headache.
Dos and don'ts during the keto diet
It is forbidden:
- sugary foods: lemonade, fruit juice, smoothies, ice cream, chocolate, candy;
- Cereals: rice, pasta;
- Fruits: almost all fruits except avocado, lime, lemon, asparagus, celery;
- Legumes: peas, beans, lentils, chickpeas;
- Root crops and tubers: potatoes, sweet potatoes, carrots, parsnips;
- dietary foods: low-fat mayonnaise, salad dressings;
- some spices and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup;
- unhealthy fats: refined oils, mayonnaise, fast food;
- sweet alcohol: beer, sweet wine, brandy, cocktails;
- sugar-free diet food: sugar-free sweets, syrups, puddings, sweeteners, desserts.
To be allowed to:
- Meat: beef, ham, bacon, chicken, turkey;
- oily fish: salmon, trout, tuna, mackerel;
- Seafood: prawns, clams, squids;
- Eggs: farm, quail;
- Butter and cream: butter and ghee, 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;
- Vegetables: rocket, spinach, parsley, basil;
- Berries: raspberries, gooseberries, black currants;
- Spices: salt, pepper and other spices;
- Drinks: water, tea, coffee, carbonated drinks without sugar;
- 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;
- Lunch: spinach salad with grilled salmon;
- Snack: celery and paprika strips with guacamole sauce;
- Dinner: pork chop with cauliflower puree.
- Tuesday
- Breakfast: coffee without sugar, hard-boiled egg;
- Snack: macadamia nuts;
- Lunch: tuna salad with tomatoes;
- Snack: sugar-free cookies with almond flour (a couple of pieces);
- Dinner: zucchini noodles with meatballs in a creamy sauce.
- Wednesday
- Breakfast: scrambled eggs with salsa sauce (optional) and pieces of cheese;
- Snack: Full fat Greek yogurt, pecans
- Lunch: miso soup or broccoli puree soup;
- Snack: a cocktail of almond milk and butter, raspberries;
- Dinner: braised 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;
- Lunch: Chicken schnitzel in an almond coating (flour), herbs, cucumber, a slice of goat cheese;
- Snack: a couple of slices of cheese and paprika;
- Dinner: grilled prawns with lemon sauce and asparagus garnish.
- Friday
- Breakfast: scrambled eggs with bacon and herbs;
- Snack: a handful of walnuts and berries;
- Lunch: roast beef;
- Snack: celery in almond sauce;
- Dinner: baked tofu with cauliflower, broccoli, pepper and peanut sauce.
- Saturday
- Breakfast: baked avocado with egg;
- Snack: cabbage chips;
- Lunch: rolls with salmon and avocado, wrapped in seaweed (no rice);
- Snack: meat sticks, olives;
- Dinner: grilled beef skewer 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 (with no added sugar);
- Dinner: baked trout.
But:Almost all diet plans on the internet are unsafe and do not guarantee results - only a good specialist or doctor can create a competent nutrition plan. Here are a few more tips:
- Start with a low carb diet- On a ketogenic diet, the amount of carbohydrates is reduced to 50 g per day. 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- Include non-starchy vegetables (broccoli, asparagus, cucumber) in your diet - major changes in your usual diet can lead to constipation - the intestines need time to get used to fatty foods.
- Drink more water(preferably with ½ teaspoon salt) - in addition to exhausting the energy reserves, the water-salt balance is also disturbed.
- Do not limit yourself to portions (of course within the scope of what is reasonable)- Avoiding carbohydrates and reducing the amount of protein in the event of a calorie deficit can lead to hormonal disorders.
Have any questions? Here are the answers to the most popular.
- Is it possible to use carbohydrates again after a while?
Yes, 2-3 months after starting you can add some carbohydrates, but not often.
- With carbohydrates, everything is clear now - they need to be reduced to the maximum. What about proteins?
The amount of protein should not be more than 35% of the total diet. More is possible, but then ketosis will be broken and you will have to start over.
- Will the muscles go away with the weight?
With any diet, there is a risk of muscles "blowing out. " But proteins and fats combined with physical activity can slow this process down a little.
- Can You Build Muscle on a Ketogenic Diet?
Yes, but it will be more difficult than with a balanced diet.
- Wouldn't that much fat make me sick?
It depends on what kind of fat you eat. If this is trans fats - fast food, sausage, french fries - then yes, it's going to do more harm than good. They should be eliminated from the diet.
