The ketone diet is a low-carbohydrate diet with a moderate amount of protein and a high fat content. Clinical studies have shown that the keto diet delivers results that could not have been 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 primary source of energy. As a rule, this process occurs in a different way: carbohydrates accompanying food are processed into glucose - the basis for the functioning and nutrition of the brain and cellular structures of other organs. If you limit your carbohydrate intake, your liver will convert the fat into ketones.
Experts recommend following the 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 injury and hyperactivity;
- obesity, irritable bowel syndrome and tremor;
- cardiovascular disease and respiratory failure.
To understand how the keto diet works for the body, you need to understand the ketosis process. To function properly, a person needs an adequate amount of energy in the form of ATP (a universal source required 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 eliminated from the diet?
Ketosis is a process that uses fat as the primary source of energy while keeping carbohydrates to a minimum. Without further effort, as a natural process, similar changes in the body are observed in infants and women during pregnancy.
In ketosis, insulin levels decrease and fatty acids in large amounts leave the adipose tissue. Oxidation takes place in the liver, where ketones (organic matter) are produced - the source of energy for the body. They penetrate the blood-brain barrier and nourish brain cells.
Looking in more detail at biochemical processes, you should pay particular attention to the "fat burning" process. In this case, the fatty acid molecules are converted to acetyl-CoA. This element combines with oxaloacetate and creates the Krebs cycle, which occurs in the cell's mitochondria. As a result of this process, substances important for living activities are formed.
Reducing sugar and insulin has a positive effect on the health of organs and internal 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 generated in the body when the diet consumes less than 30 grams of carbohydrates per day and 0. 5 grams of protein per 1 kg of body weight. Also, high quality saturated fat (butter, egg yolks, lard and bacon, etc. ) is needed in sufficient quantities.
The benefits of ketones for our body are as follows:
- The organs and tissues inside (heart, brain, kidney) work much more efficiently.
- A healthy heart surrounded by thick adipose tissue, without it, it would not beat well.
- The brain works 25% more efficiently than the amount of glucose in the blood.
Ketones are an ideal fuel for cellular structures, non-destructive and non-inflammatory. They are non-glycate, meaning that they do not contribute to cell aging and do not shorten a person's life span. Healthy ketosis starves cancer cells and increases mitochondrial function to reliably and sustainably generate more energy.
The difference between a ketogenic and a low-carb diet
Only frequent carbohydrate deficiencies allow you to achieve ketosis. This process becomes permanent and is characterized by a significant increase in the level of ketones in the blood. With a low-carbohydrate diet, such processes are not observed, since the daily amount of carbohydrates and fats entering the body with food is sufficient for energy requirements.
If we talk about the keto diet, then this nutritional system is designed in such a way that ketones are synthesized in the liver in large quantities and used as fuel. In nutritional ketosis, the readings reach 0. 5 to 3, 0 mM / L. To determine the amount of ketones, you can use a special test strip available from a pharmacy. This cannot be done on 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 cell load with the toxin decreases and the amount of free radical (waste) is reduced. Mitochondrial health is the key to optimal health. The ketogenic diet is the best way to maintain the proper balance.
Specifies for the ketogenic diet:
- Diabetes - to reduce insulin levels, increase mitochondria and increase insulin sensitivity.
- Risk of developing cardiovascular diseases (cholesterol and triglycerides in the blood) - increased LDL size and decreased insulin levels.
- Excess weight - to reduce cravings, reduce fat formation and reduce energy consumption for the thermic effect of proteins.
- Seizures - inhibits the euphoria of nerve cells and anticonvulsants of ketones.
Not scientifically proven, but most experts claim that the keto diet helps treat acne and neurological diseases. Ketosis is effective against polycystic disease and cancer.
What is"Phase of adaptation"?
Many reviews of the ketogenic diet indicate that some time after a change in diet, consciousness becomes blurred, health deteriorates and energy is lost. It is about adaptation that lasts for the first few weeks of starting the diet. This is due to the fact that the enzymes required for official life are not enough, so oxidation takes place more slowly.
It is during the "adaptation phase" that the body is reorganized to use other energies. Visceral organs begin to absorb not carbohydrates but the body ketones, by breaking down fat from food. The state of the body is normalized after only 4-6 weeks.
Research Results
Results of clinical trials on the efficacy and safety of the ketogenic diet:
- Improved body composition. The keto diet consumes 10, 000 fewer calories per day than a regular diet. At the same time, each day the body weight is reduced on the basis of reduction in body fat.
- Reduces performance under intense loads. During the first 30 days after a change in diet, high intensity exercise decreases. This is due to the fact that there is a decrease in intramuscular and hepatic glycogen.
- Reduced intramuscular reserve. It is characterized by a decrease in the amount of glucose from food. It is accompanied by a decrease in the body's speed of recovery and reduced 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 irreplaceable process that can help you lose weight with health benefits.
The keto diet is widely used by athletes involved in endurance sports (cycling, triathlons, marathons, etc. ). This is due to the fact that in the body during ketosis there is an efficient fat-burning process for energy production, allowing you to save on available glycogen stores under excessive respiratory stress.
Food
If the diet is formulated correctly, results from the ketone diet will arrive in 2-3 weeks. After 1-2 years, the condition improves in 90% of cases. If you make a mistake, the positive effect may never come.
Oils and fats allowed
Foods containing these elements is a staple of the keto diet.
You should eat the right fats, exclude unhealthy ones:
- monounsaturated (macadamia, avocado, olive oil, egg yolk);
- polyunsaturated (fatty fish and animal protein).
The inclusion of trans fats in the diet is unacceptable - processed foods that have undergone hydrogenation to extend shelf life, such as margarine.
The balance between omega-3 (shellfish, salmon, tuna, molluscs and salmon) and omega-6 (walnuts, almonds, pine nuts, corn, and sunflower oil) is veryimportant. Fatty meats and fish are encouraged to consume in small amounts.
Foods should be fried with beef fat, coconut or dairy. This approach to food processing allows to provide more essential fatty acids.
Protein in the keto diet
The higher the concentration of a certain substance in a product, the less that substance needs to be consumed. It is better to give priority to the meat of herbivores and pastures. This will eliminate the possibility of consuming steroids and harmful bacteria. Darker 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, so be balanced with rich sauces and side dishes. For example, lean beef should be eaten with fatty cheese. Pork can be substituted for lamb without affecting ketosis.
Useful fish include cod, salmon, tuna, catfish and mackerel. It is imperative to add shellfish (crab, lobster, clams, squid or clams) to the diet. Chicken eggs are an important source of protein. It is best to buy products from free-range flocks. Useful poultry - duck, chicken, pheasant; internal organs - tongue, liver and heart.
Fruits and vegetables for ketosis
Avoid plant foods that are high in sugar. The best vegetables are those that are high in nutrients and low in carbohydrates (leaves and greens). Highlight asparagus, bell peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Should be limited to vegetables growing in the ground because they store carbohydrates. They are recommended for frying, such as onions and carrots. Small amounts of citrus fruits, berries (blueberries, raspberries and blackberries), macadamia (eggplant and tomatoes) and vegetables (mushrooms, garlic, tubers) can be used in small amounts. property).
Dairy products for the keto diet
Whole milk can only be consumed with meals. In this case, moderation is important. Fresh organic dairy products should be preferred. If you are lactose intolerant, eat hard cheese.
Among the healthy foods recommended for the ketogenic diet are:
- Greek yogurt and milk ice cream
- homemade mayonnaise and soft cheese (brie, mozzarella);
- parmesan cheese, cheddar cheese, doorman;
- sour cream, cheese, cream nut, mascarpone.
Dairy products are widely used in sauces and fatty side dishes. As for the keto diet to reduce body weight, you should limit these foods.
Drinks and water for the production of ketones
The ketogenic diet aims to produce a natural diuretic effect. This is the reason why most people become dehydrated. To eliminate the possibility of adverse effects on the body, you should drink at least 4 liters of water per day.
Note that caffeine leads to loss of body fluids, so energy drinks (tea and coffee) should be reduced to 2 cups per day. To eliminate the possibility of developing keto flu, characteristic of maintaining an improper keto diet, you should learn to make up for an electrolyte deficiency. To do this, you need to drink bone broth, which can be replaced with a sports drink with stevia or sucralose.