The ketone diet is a low-carb menu with a moderate, high-fat protein. Clinical studies show that the keto diet provides previously unattainable results without the help of medications for diabetes, epilepsy, cancer and Alzheimer’s disease.
Keto Diet: Learn More About Nutrition and Ketosis
The goal of a 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 processed into glucose - the basis for the function and nutrition of the brain and other organ cell structures. If you limit the amount of carbohydrates, then the liver converts fat into ketone bodies.
Experts recommend following a ketogenic diet for the following conditions:
- diabetes, epilepsy and autism;
- Alzheimer's disease and brain tumors;
- stroke, depression, Parkinson's disease and Charcot;
- schizophrenia, head trauma and hyperactivity;
- obesity, intestinal irritation syndrome and tremors;
- cardiovascular pathology and respiratory failure.
To understand how the keto diet works on the body, you need to understand the process of ketosis. To function fully, one needs a sufficient amount of energy in ATP format (a mandatory universal source for biochemical processes). On average, you need about 1800 kcal a day. About 400 kcal is eaten by the brain - this is 100 g of glucose. What happens to the body if carbohydrates are almost eliminated from the diet?
Ketosis is a process that uses fat as the main source of energy while maintaining minimum carbohydrates. Without additional effort, as a natural process, similar changes in the body are observed in infants and in women during pregnancy.
In ketosis, insulin levels decrease, and large amounts of fatty acids leave adipose tissue. The oxidation process takes place in the liver, where ketones (organic matter) are produced - a source of energy for the body. They penetrate the blood-brain barrier and nourish brain cells.
By considering the biochemical process in more detail, you should pay special attention to the "fat burning" process. In this case, the fatty acid molecule is converted to acetyl-CoA. These elements combine with oxaloacetate and give rise to the Krebs cycle, which takes place in cell mitochondria. As a result of this process, essential nutrients for vital activities 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, because in this case free radicals do not form, which is very necessary in old age. Ketones are produced automatically in the body when the diet involves the intake 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 needed in sufficient quantities (butter, egg yolks, lard and lard, etc. ).
The benefits of ketones for our body are as follows:
- Internal organs and tissues (heart, brain, kidneys) function more effectively.
- A healthy liver is surrounded by thick fatty tissue, without which it does not beat well.
- The brain works 25% more efficiently than glucose in the blood.
Ketones are a fuel that is suitable for cellular structure, non-destructive and non-inflammatory. They are not glycates, that is, they do not contribute to cellular aging and do not shorten one's life expectancy. Healthy ketosis starves cancer cells and improves mitochondrial function to produce more energy in a reliable and sustainable way.
Differences between ketogenic diets and low-carb diets
Only a normal carbohydrate deficiency allows you to achieve ketosis. This process becomes permanent and is characterized by a significant increase in ketone levels in the blood. With a low-carb diet, such a process is not observed, as the amount of carbohydrates and fats that enter the body daily with food is sufficient for energy needs.
If we discuss 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 ketosis caused by nutritional correction, the indicator reaches levels of 0, 5 to 3, 0 mM / L. To determine the amount of ketones, you can use special test strips sold in pharmacies. This is not possible with a low-carb diet.
The ketogenic diet affects the body in several stages at once. Mitochondria were initially created to be used as a source of energy from food fats. At the same time, the cell load with toxins decreases and the amount of free radical (waste) decreases. Mitochondrial health is the key to optimal health. A ketogenic diet is the best method of maintaining proper balance.
Instructions for a ketogenic diet:
- Diabetes - to lower insulin levels, increase mitochondrialogenesis, and increase insulin sensitivity.
- Risk of cardiovascular disease (cholesterol and triglycerides in the blood) - to increase LDL measurements and lower insulin levels.
- Overweight - to reduce appetite, reduce lipogenesis and reduce energy consumption for protein heat effects.
- Epilepsy - stress suppression of neurons and the anticonvulsive action of ketones.
Not scientifically proven, but most experts claim that the keto diet helps treat acne and neurological conditions. Ketosis is effective against polycystic diseases and cancer.
What is the "adjustment phase"?
Numerous reviews on ketogenic diets indicate that shortly after changes in diet, consciousness becomes blurred, health conditions worsen and energy is lost. This is about adjustments that last for the first few weeks from the start of the diet. This is due to the fact that the enzymes needed for full life are insufficient, therefore, the oxidative process is slower.
During the "adjustment phase" the body is rearranged to use other energy sources. The internal organs begin to absorb not only carbohydrates, but ketone bodies, by breaking down fats from food. Body condition is normalized only after 4-6 weeks.
Clinical test results of ketogenic diet effectiveness and safety:
- Improves body composition. The keto diet consumes 10, 000 calories fewer a day than the regular diet. At the same time, daily weight loss with a background of weight loss.
- Decreased performance under high intensity loads. During the first 30 days after a diet change, your 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 reserves. It is characterized by a decrease in glucose from food. It is accompanied by a decrease in the rate of recovery of the body and the ability to build muscle mass.
The conclusion is clear - ketogenic diets are optimal and effective for healing the body, but can not be used to build muscle. Ketosis is an irreplaceable process that can help lose weight with health benefits.
The keto diet is widely used by athletes involved in bicycle sports that require endurance (cycling, triathlon, marathons, etc. ). This is due to the fact that in the body during ketosis there is an effective burning of fat for energy production, which allows you to store the glycogen stores that are available during excessive respiratory pressure.
If the diet is formulated correctly, then the results of the ketone diet will come in 2-3 weeks. After 1-2 years, the condition improves in 90% of cases. If you make a mistake, then the positive effects may never arise.
Permitted oils and fats
Foods that contain these elements are the essence of the keto diet.
Eat the right fat, excluding the unhealthy:
- single unsaturated (macadamia nuts, avocado, olive oil, egg yolk);
- double saturated (fatty fish and animal protein).
It is forbidden to include trans fat foods - 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 (walnuts, almonds, pine nuts, corn and sunflower oil) is important. Fatty meats and fish are recommended to be eaten in small quantities.
Food should be fried with beef, coconut or ghee. This food preparation approach allows for more important fatty acids.
Protein in the keto diet
The higher the concentration of a particular ingredient in a product, the less it needs to be consumed. It is better to give preference to meats and meadows. This will eliminate the possibility of taking steroids and harmful bacteria. Dark meat (poultry) is preferred.
Note that too much protein can reduce ketone synthesis and increase glucose production. The diet should contain no more than 35% protein foods, which should be balanced with rich sauces and side dishes. For example, lean beef should be eaten with fatty cheese. Pigs can be replaced with sheep without affecting ketosis.
Useful fish include cod, trout, tuna, catfish and mackerel. It is very important to add mussels (crab, lobster, oysters, squid or mussels) into the food. Chicken eggs are an important protein supplier. It is best to buy products from free range chickens. Useful poultry - ducks, chickens, pheasants; underwear - tongue, heart and heart.
Fruits and vegetables for ketosis
Avoid plant foods that contain high amounts of glucose. The best vegetables are vegetables that are high in nutrients and low in carbohydrates (leafy and green). Highlights include asparagus, peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables that grow underground are necessarily limited because they store carbohydrates. They are recommended for frying, for example onions and carrots. A small amount of citrus fruits, berries (blueberries, blackberries and raspberries), night cover (eggplant and tomatoes) and root vegetables (mushrooms, garlic, parsnips) can be used.
Dairy products for the keto diet
Whole milk can only be drunk with main course. In this case, simplicity is important. Organic raw dairy products should be preferred. If you are lactose intolerant, use hard cheese.
Among the healthy foods recommended for ketogenic diets are:
- Whipped cream and Greek yogurt
- homemade mayonnaise and soft cheese (brie, mozzarella);
- parmesan cheese, cheddar, doorman;
- sour cream, cottage cheese, cream beans, mascarpone.
Dairy products are widely used in fatty sauces and dishes. For a keto diet to lose weight, it is recommended to limit these foods.
Drinks and water for ketone production
A ketogenic diet aims to create a natural diuretic effect. This is why most people get dehydrated. To eliminate the possibility of negative effects on the body, it is recommended to drink at least 4 liters of water daily.
Note that caffeine causes fluid loss in the body, so energizing drinks such as tea and coffee should be reduced to 2 cups a day. To eliminate the possibility of getting keto flu, which is a feature of the keto diet, you should learn how to make up for electrolyte deficiency. To do this, you need to drink bone broth, which can be replaced with a sports drink with stevia or sucralose.