“The keto diet burns fat but still maintains a very good calorie intake so you can maintain muscle mass and a good metabolism. It is not for nothing that more and more people are choosing the keto diet. These are not just the nutritional principles, this is a tool for biohacking ”- these words can be read today in social networks of followers of the keto diet. Is it real? Let's look at this issue objectively and weigh the pros and cons
The essence of the ketogenic diet is to eliminate carbohydrates as much as possible (and this is not only baked goods, pasta, sugar and its substitutes, but also honey, fruit, root vegetables, grains and rice in any form). The diet allows a quota of 5% carbohydrate due to berries, herbs and some vegetables.
For comparison: in the standard food pyramid, which is regulated by the World Health Organization as the basis of a balanced diet, the proportion of carbohydrates can be up to 60%.
As you know, it is not safe to practice a protein diet, but where do you get your energy? The answer is in fats. You must not be afraid of them; Cholesterol horror that scared people through the 20th century, in XXI is considered intrigue by interested pharmaceutical companies. It is important to make a correction: we are talking about the right fats, which are rich in polyunsaturated fatty acids, and not about juicy kebabs, margarine and trans fats, which are harmful to health.
WHAT IS KETOSIS? HOW DOES THE KETO DIET WORK?
Cost Principle
The body uses carbohydrates as the main fuel for the brain. With a sharp reduction in carbohydrates in the diet below 20 grams a day, the amount of glucose is critically reduced - and there is not enough energy for normal function and fat oxidation. To feed the brain, the body starts the process of obtaining alternative energy - ketosis. This is a condition that develops as a result of carbohydrate starvation in cells when the body begins to break down fat for energy to form a large number of ketone bodies. In normal condition, the concentration of ketone bodies in the blood is very low as they are replaced by glucose and the body does not need additional energy. During ketosis, the concentration of ketone bodies increases sharply.
Ketosis can also be achieved by fasting for several days, but this is extremely harmful. The keto diet is an alternative to complete fasting that can cause less damage to the body. Along with food, we continue to receive all the necessary substances and do not experience hunger, only with the exception of carbohydrates and force the body to start the process of breaking down fat.
The keto diet has a fairly solid scientific base; she showed excellent results in children and adults with epilepsy - up to the disappearance of convulsive syndrome on the background of the withdrawal of anticonvulsants. It is effective for people with certain autoimmune diseases and Alzheimer's disease as well as for people with cancer. The fact is that tumor cells "feed" on glucose, and according to studies, switching to a low-carbohydrate but low-fat diet leads to regression of the tumor process.
Observations of patients following this nutritional model have shown that, oddly enough, a person begins to feel a surge of energy, brain activity increases, and mood improves. The secret lies in biochemical processes: the body shifts to new energy sources - ketones that are formed during the breakdown of fat.
The first popularizations of the keto diet were biohackers who wanted to live healthy and active to a mature old age.
Hollywood stars joined them, and then swept the keto diet of the world. Removing excess fat by consuming fat may possibly just be done.
However, only an experienced dietitian should prescribe the keto diet. Not a dietician, not an Insta food blogger, not a nutritionist or keto-savvy. There are certain contraindications to this food system, such as diabetes, chronic pancreatitis, cholecystitis, familial hyperlipidemia, etc. In addition, a complex adaptation of the body is common at the beginning of the diet when switching to other energy sources.
KETO DIET FOOD PYRAMID
The main disadvantages of the keto diet:
- This is an unbalanced diet. When you completely eliminate carbohydrates, you lose a large number of nutrients to the body.
- Constipation may occur. For the organs of the gastrointestinal tract, such a diet is not useful at all.
- Acetone odor from body, urine and mouth may occur. To minimize odor, drink more than 2 liters of water a day to get more acetone out.
- All carbohydrates are excluded, a process that is usually less active is triggered artificially, the load on the liver increases. This is pretty unhealthy.
The main benefits of the Keto diet:
- Fast weight loss. The exclusion of carbohydrates from the diet does not allow the body to use substances as usual: to store fat "in reserve" and use carbohydrates as main energy.
- There is no constant feeling of hunger as with other diets. This means that there are no sharp jumps in blood sugar (the role of glucose is played by ketone bodies).
- High calorie foods are filling and help prevent breakdowns.
- Fats in the body are burned and muscle mass is preserved.
For whom this type of diet is contraindicated:
- pregnant;
- people with diseases of the gastrointestinal tract;
- people with type 1 and 2 diabetes mellitus;
- people with endocrine pathologies
- breastfeeding
Is It Really Possible To Lose Weight On A Keto Diet?
The keto diet promotes weight loss, provides energy and allows a person to be satiated longer. The secret behind increased satiety and energy levels lies in the fact that most calories enter the body with fat, which is very nutritious and slow to digest. As a result, people on a keto diet consume fewer calories as they no longer experience hunger pangs. They no longer need to eat as much or as often.
Its main purpose is to continuously sustain a person in a state of natural ketosis. It usually takes about four to eight weeks for a complete keto adaptation. After this time, the level of glycogen (glucose stored in your muscles and liver) will drop, excess water will be released from the body, muscle endurance will increase and the person will feel a powerful burst of energy. Once you start eating low carb foods in the ketogenic diet, monitor your ketosis. This way you will know exactly what you are doing right and what is wrong and whether you need to make changes to your diet. The simplest test is the ketone opening test. After a few days you will experience a fruity, slightly sour or even metallic taste in your mouth. What is the reason? While in ketosis, your body synthesizes ketone bodies: acetone, acetoacetate, and beta-hydroxybutyrate. Acetone is excreted in urine and respiration, which is the cause of the appearance of "ketone breathing". Typically, bad taste and bad breath decrease after a few weeks.
Dietary Side Effects
Reduction in the proportion of carbohydrates causes a decrease in insulin levels in the blood, as a result of which the kidneys receive a signal to release excess sodium. Between reducing your sodium intake and flushing out excess sodium deposits, your body releases more baking soda than usual, resulting in sodium and other electrolyte levels falling. When this happens, you may experience fatigue, headaches, coughing, runny nose, irritability and nausea. This condition is called ketoplash. It is important to understand that it was not caused by the flu virus. Such a cold is neither dangerous nor contagious. The name in this case only reflects the similarity of the symptoms. When signs of discomfort appear, many become frightened and think that the keto diet has negatively affected their health and start eating carbohydrates again. In fact, the keto cold is a sign that your body has finally purified sugar, carbohydrates and industrial foods and is rebuilding itself to use fat for energy. Usually it only lasts a few days, that's how long it takes to adjust. You can alleviate the condition by including more sodium and electrolytes in your diet and drinking more water.
In any case, consult your doctor before a diet and during this period monitor your condition: blood biochemistry, blood pressure, the cardiovascular system and the organs of the gastrointestinal tract.
It is important to emphasize the most important thing: each person is different - with a special body structure, genetically inherited condition, stressors, level of physical activity and acquired eating habits, which have a huge impact on health.
The ketogenic diet is thus a low-fat, low-carb meal plan designed to put the body in a state called "ketosis" and burn stored fat. Designed for children with epilepsy, the keto diet has exploded in popularity in recent years.But a year ago, most media outlets questioned the benefits and even the safety of this method of weight correction. The ketogenic diet is not a weight loss magic wand. Avoiding carbohydrates leads to an unbalanced diet (you deprive yourself of important nutrients), headaches, weakness and chills. And the keto diet can also cause a lipotoxic condition and as a result cause inflammation in the liver, gallbladder and hit the stomach. In the long run, it can increase the risk of atherosclerosis and insulin stroke.
Listen and study your body. And then you can quickly, if you wish, lose those extra pounds by choosing the best method of weight correction for yourself.