The Keto Diet: Learn more about diet 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 takes place in a different way: the carbohydrates that accompany food are converted into glucose - the basis for the function and nutrition of the brain and the cellular structures of other organs. If you limit the amount of carbohydrates, then the liver converts fats into ketones.
Experts suggest following a ketogenic diet for the following conditions:
- diabetes, epilepsy and autism
- Alzheimer's disease and brain tumor?
- stroke, depression, Parkinson's disease and Charcot
- schizophrenia, head trauma and hyperactivity?
- obesity, irritable bowel syndrome and tremor?
- cardiovascular pathologies and respiratory failure.
To understand how the keto diet works in the body, you need to understand the ketosis process. For full function, a person needs a sufficient amount of energy in the form of ATP (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 extra effort, as a natural process, similar changes in the body are observed in infants and women during pregnancy.In ketosis, insulin levels drop and large amounts of fatty acids 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 the biochemical processes in more detail, you should pay special attention to the "fat burning" process. In this case, the fatty acid molecules are converted to acetyl-CoA. This element combines with oxaloacetate to form 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, as in this case free radicals are not created, which is necessary in old age. Ketones are automatically produced in the body when the diet includes 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 are required in sufficient quantities (butter, egg yolk, lard and lard, etc. ).
The benefits of ketones for our body are as follows:
- The internal organs and tissues (heart, brain, kidneys) function 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 blood glucose.
The difference between a ketogenic diet and a low carb diet
Only a normal carbohydrate deficiency allows you to achieve ketosis. This process becomes permanent and is characterized by a marked increase in the level of ketone bodies in the blood. With a low carb diet, such processes are not observed, as the amount of carbohydrates and fats that enter the body daily with food is quite enough for energy needs.
If we are talking about the keto diet, then this diet is designed in such a way that ketones are synthesized in the liver in large quantities and used as fuel. In ketosis caused by dietary correction, the readings reach the level of 0. 5, to 3. 5 mM / L. To determine the amount of ketones, you can use special test strips sold at the pharmacy. This is not possible with a low carb diet.
The ketogenic diet affects the body at different levels at the same time. Mitochondria were originally created to be used as an energy source from dietary fats. At the same time, the load of cells with toxins is reduced and the amount of free radicals (waste) is reduced. Mitochondrial health is an important key to optimal health. A ketogenic diet is the best way to maintain the right balance.
Indications for a ketogenic diet:
- Diabetes - to reduce insulin levels, increase mitochondrialogenesis and increase insulin sensitivity.
- Risks of developing cardiovascular disease (cholesterol and triglycerides in the blood) - to increase LDL and decrease insulin levels.
- Overweight - to reduce appetite, reduce lipogenesis and reduce energy consumption for the thermal effect of proteins.
- Epilepsy - suppression of neuronal stimulation and antispasmodic action of ketones.
It has not been scientifically proven, but most experts claim that the keto diet helps treat acne and neurological diseases. Ketosis is effective against polycystic ovary disease and cancer.
What is the "adjustment phase"?
Many reviews of the ketogenic diet show that at some point after the change in diet, the consciousness becomes blurred, the state of health deteriorates and energy is lost. This is an adjustment that lasts for the first few weeks after starting the diet. This is because the enzymes needed for full life are not enough, so oxidative processes are slower.
During the "adjustment phase", the body reorganizes to use other energy resources. The internal organs begin to absorb not carbohydrates, but ketones, breaking down fats from food. The condition of the body normalizes only after 4-6 weeks.
Research results
Results of clinical trials on the efficacy and safety of the ketogenic diet:
- Improving body composition. The keto diet consumes 10, 000 fewer calories per day than the normal diet. At the same time, every day the body weight is reduced in the context of the reduction of body fat.
- Reduced performance at 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 stocks. It is characterized by a decrease in glucose from food. Accompanied by a reduction in the body's recovery rate and ability to build muscle mass.
The conclusion is obvious - the ketogenic diet is optimal and effective for healing the body, but it can not be used to build muscle. Ketosis is an irreplaceable process that can help you lose weight with health benefits.
The keto diet is widely used by athletes involved in endurance cycling sports (cycling, triathlon, marathon, etc. ). This is due to the fact that in the body during ketosis there is efficient fat burning for energy production, which allows you to save available glycogen stores during excessive respiratory stress.Food
If the diet is properly formulated, then the effect of 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 a positive result can never come.
Permitted oils and fats
Foods that contain these elements are the staple of the keto diet.
Eat the right fats, exclude unhealthy ones:
- monounsaturated (macadamia nuts, avocado, olive oil, egg yolk);
- polyunsaturated (fatty fish and animal proteins).
Do not 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 nuts, corn and sunflower oil) is important. It is recommended to eat fatty meats and fish in small quantities.
Foods should be fried in beef, coconut or mistletoe fat. This approach to food preparation allows you to get 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 prefer the meat of animals with grass and meadows. This will eliminate the possibility of consuming steroids and harmful bacteria. Dark meats (poultry) are preferred.
Note that too much protein can reduce ketone synthesis and increase glucose production. The diet should not contain more than 35% protein foods, which should be balanced with sauces and rich dishes. For example, lean beef should be eaten with fatty cheeses. Pork can replace lamb without compromising ketosis.
Useful fish include cod, trout, tuna, catfish and mackerel. It is necessary to add shellfish (crabs, lobsters, oysters, squid or mussels) to the diet. Chicken eggs are an important supplier of protein. It is better to buy the product from free range chickens. Useful poultry - duck, chicken, pheasant - tongue, liver and heart.Fruits and vegetables for ketosis
Avoid plant foods that are high in glucose. The best vegetables are those that are high in nutrients and low in carbohydrates (leafy and green). Highlighting asparagus, peppers, broccoli, spinach, cauliflower and Brussels sprouts.Vegetables grown underground should be restricted as they store carbohydrates. Recommended for frying, for example onions and carrots. Small quantities 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 be drunk only 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, nuts, mascarpone.
Dairy products are widely used in sauces and fatty dishes. For a keto diet to lose 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 become dehydrated. To eliminate the possibility of adverse effects on the body, it is recommended to drink at least 4 liters of water a day.
Note that caffeine leads to fluid loss in the body, so energy drinks such as tea and coffee should be reduced to 2 cups a day. To eliminate the possibility of keto-influenza, which is characteristic of improper maintenance of keto-diet, you need to learn how to compensate 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.