”The Keto diet burns fat, but still maintains a very good caloric intake, allowing you to maintain muscle mass and good metabolism. It is no coincidence that more and more people are choosing the keto diet. It's not just about nutrition, it's about bio-attacking. ”Is it really? Let's look at this question objectively and evaluate the pros and cons
The essence of the ketogenic diet is to eliminate carbohydrates as much as possible (and this includes not only baked goods, pasta, sugar and its substitutes, but also honey, fruits, vegetables, cereals and rice in any form). The diet provides a 5% carbohydrate quota for berries, herbs and some vegetables.
For comparison: in a standard food pyramid regulated by the World Health Organization as the basis of a balanced diet, carbohydrates can be as high as 60%.
You know that it is not safe to follow a protein diet, but where do you get your energy from? The answer lies in fats. You should not be afraid of them; The horror of cholesterol that has plagued people throughout the 21st century is seen as an intrigue by interested pharmaceutical companies. Correction is important: we are talking about proper fats, rich in polyunsaturated fatty acids, and not juicy kebabs, margarine and trans fats that are harmful to health.
What is ketosis? How does the keto diet work?
The principle of diet
The body uses carbohydrates as the main fuel for the brain. With a drastic reduction in carbohydrates in the diet to less than 20 grams per day, glucose levels are critically reduced - and energy is not normal for functioning and oxidation of fats. To nourish the brain, the body begins the process of receiving alternative energy - ketosis. It is a condition that develops as a result of carbohydrate starvation of cells when the body begins to break down fat for energy to produce large numbers of ketone bodies. Under normal circumstances, the concentration of ketone bodies in the blood is very low because they are replaced by glucose and the body does not need extra energy. During ketosis, the concentration of ketone bodies increases dramatically.
Ketosis can be achieved by fasting for a few days, but it is very harmful. The keto diet is an alternative to complete fasting, which can do less harm to the body. With food, we continue to get all the necessary substances and do not feel hungry, we exclude only carbohydrates and force the body to start the process of breaking down fats.
The keto diet has a fairly solid scientific basis; It has shown excellent results in children and adults with epilepsy - before the onset of convulsive syndrome, amid withdrawal of anticonvulsants. It is effective for people with certain autoimmune diseases and Alzheimer's disease, as well as people with cancer. The fact is that tumor cells are "fed" by glucose, and studies show that switching to a low-carbohydrate but fatty diet causes the tumor process to regress.Observations of patients on this diet have shown that it is oddly enough that a person begins to gain energy, brain activity increases, and mood improves. The secret lies in the biochemical processes: the body moves to new sources of energy - ketones, which are produced during the breakdown of fat.
The first popularizer of the Keto diet was biohackers who wanted a healthy and active life until adulthood.
They were joined by Hollywood stars, and then the Keto Diet swept the world. Removing excess fat by taking in fats can simply be done.
However, only an experienced dietitian should prescribe a keto diet. There is no diet consultant, no Insta nutrition blogger, no dietitian or Keto experienced. This nutritional system has certain contraindications, for example, diabetes, chronic pancreatitis, cholecystitis, familial hyperlipidemia, etc. Sh. In addition, at the beginning of the diet, when switching to other sources of energy, difficult adaptations of the body are common.
THESE DIET FOOD PYRAMID
The main disadvantages of the keto diet:
- This is an unbalanced diet. When you eliminate carbohydrates completely, you lose a huge amount of nutrients to the body.
- A tendency to constipation may be observed. Such a diet is not at all useful for the organs of the gastrointestinal tract.
- may emit acetone odor from body, urine and mouth. To reduce the odor, you need to drink more than 2 liters of water a day to get more acetone.
- Excludes all carbohydrates, artificially begins the process, which is usually not so active, puts a strain on the liver. This is pretty unhealthy.
Key Benefits of the Keto Diet:
- Fast weight loss. Excluding carbohydrates from the diet does not allow the body to use substances as usual: storing "reserves" of fats and using carbohydrates as the main energy.
- There is no feeling of constant hunger like other diets. This means that there is no sharp jump in blood sugar (ketone bodies play the role of glucose).
- High-calorie content saturates and prevents quenching.
- Fats are burned in the body and muscle mass is maintained.
For whom this type of diet is contraindicated:
- pregnant;
- People with diseases of the gastrointestinal tract;
- People with type 1 and type 2 diabetes;
- people with endocrine pathology;
- Breastfeeding
Is it really possible to lose weight on a keto diet?
Keto diet promotes weight loss, boosts energy and allows a person to stay full longer. The secret to increasing satiety and energy levels is that most of the calories come from fat, which is very nutritious and slowly absorbed. As a result, people on a keto diet consume fewer calories because they no longer experience hunger pangs. They no longer need to eat too much or too often.
Its main purpose is to keep a person in a state of natural ketosis. It usually takes about four to eight weeks for ketones to fully adapt. After this time, the level of glycogen (glucose stored in your muscles and liver) will decrease, excess water will be released from the body, muscle endurance will increase and the person will feel a strong burst of energy. When you first start eating a low carb diet in a ketogenic diet, you need to control ketosis. This way you will know exactly what you are doing right and what is wrong and whether you need any changes in your diet. The simplest test is the ketone respiration test. After a couple of days you will have a fruity, slightly sour or even metallic taste in your mouth. არის Is there a reason? During ketosis, your body synthesizes ketone bodies: acetone, acetoacetate, and beta-hydroxybutyrate. Acetone is excreted in the urine and breath, which is the cause of "ketone respiration". Usually bad taste and bad breath decrease after a couple of weeks.
Side effects of diet
A decrease in the proportion of carbohydrates leads to a decrease in the level of insulin in the blood, as a result of which the kidneys receive a signal about the excess secretion of sodium. Between reducing sodium intake and depleting excess sodium deposits, your body will excrete more fat than normal, and as a result, sodium and other electrolyte levels fall. When this happens, you may experience fatigue, headache, cough, rash, irritability, and nausea. This condition is called ketoplasmosis. It is important to understand that it is not caused by the flu virus. Such a cold is neither dangerous nor infectious. In this case the name reflects only the similarity of the symptoms. When signs of discomfort appear, many are scared, thinking that the keto diet has negatively affected their health and start eating carbohydrates again. In fact, a keto cold is a sign that your body has finally cleared up sugar, carbohydrates and industrial foods and is building up its use of fatty energy. Usually, this only takes a few days and takes so long to adapt. You can alleviate the condition by adding more sodium and electrolytes to your diet and drinking more water.In any case, you should consult a doctor before starting the diet and during this period you should monitor your condition: blood biochemistry, blood pressure, the state of the cardiovascular system and the organs of the gastrointestinal tract.
It is important to note the main thing: each person is different - with a special structure of the body, genetically inherited stress factors, level of physical activity and acquired eating habits, which have a great impact on health.
Therefore, a ketogenic diet is the intake of fatty and low-carbohydrate foods with the aim of converting the body to "ketosis" and burning stored fat. The celebrity keto diet created for children with epilepsy has gained popularity in recent years.
However, as early as a year ago, most media outlets questioned the benefits and even safety of this method of weight correction. A ketogenic diet is not a magic wand for weight loss. Avoiding carbohydrates causes an unbalanced diet (depriving yourself of essential nutrients), headaches, weakness and chills. A keto diet can cause a lipotoxic condition and result in inflammation of the liver, gallbladder and stomach. In the long run, it may increase the risk of atherosclerosis and insulin stroke.
Listen and explore your body. And then you can, if you wish, quickly lose those extra pounds by choosing the best method of weight correction for you.