The ketone diet is a low-carbohydrate menu with moderate protein and high fat content. Clinical studies have shown that the keto diet has previously yielded results for diabetes, epilepsy, cancer and Alzheimer's disease without the help of drugs.
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 come with food are processed up to glucose - the basis for the functioning and nourishment of the cellular structures of the brain and other organs. If you limit the amount of carbohydrates, the liver converts fats into ketone bodies.
Experts recommend a ketogenic diet for the following conditions:
- diabetes, epilepsy and autism;
- Alzheimer's disease and brain tumors;
- stroke, depression, Parkinson's and Charcot's disease;
- schizophrenia, head trauma and hyperactivity;
- obesity, irritable bowel syndrome and tremors;
- cardiovascular pathologies and respiratory failure.
To understand how the keto diet works in the body, you need to understand the ketosis process. To function fully, a person needs enough energy in ATP format (a universal source that is mandatory for biochemical processes). You need an average of about 1800 kcal per day. The brain consumes about 400 kcal - this is 100 g of glucose. What happens to the body when carbohydrates are almost completely eliminated from the diet?
Ketosis is a process that uses fat as the main energy source while minimizing carbohydrates. Without extra effort, as a natural process, similar changes in the body are observed in infancy 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 substances) are produced - the body's energy sources. They penetrate the blood-brain barrier and nourish 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 and causes the Krebs cycle, which occurs in the mitochondria of cells. As a result of this process, substances necessary 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, because it does not produce free radicals, which are indispensable in old age. Ketones are formed automatically in the body when the diet consumes less than 30 grams of carbohydrates per day and 0, 8-1, 5 grams of protein per 1 kilogram of body weight. At the same time, you need a sufficient amount of high-quality saturated fats (butter, egg yolks, lard and lard, etc. ).
The benefits of ketones for our body are:
- Internal organs and tissues (heart, brain, kidneys) work much more efficiently.
- A healthy heart is surrounded by thick fatty tissue, without which it does not beat well.
- The brain is 25% more efficient than blood glucose.
Ketones are an ideal fuel for cell structures, do not damage and do not cause inflammation. They do not glycate, that is, they do not help cellular aging and shorten a person's life. Healthy ketosis starves cancer cells and increases mitochondrial function to produce more energy reliably and sustainably.
The difference between a ketogenic diet and a low-carbohydrate diet
Only regular carbohydrate deficiency allows you to get ketosis. This process is persistent and is characterized by a significant increase in the level of ketone bodies in the blood. With a low-carbohydrate diet, such processes are not observed, because the amount of carbohydrates and fats that enter the body through food on a daily basis is sufficient for energy needs.
Speaking of the keto diet, this nutritional system is designed so that ketones are synthesized in large quantities in the liver and used as fuel. In ketosis caused by nutritional correction, the values are between 0. 5 and 3. 0 mM / L. You can use special test strips sold in pharmacies to determine the amount of ketones. This is not possible with a low carb diet.
Ketogenic diet affects the body on several levels at once. Mitochondria were originally created to use dietary fats as an energy source. At the same time, the load on toxic cells is reduced and the amount of free radicals (waste) is reduced. Mitochondrial health is the key to optimal health. A ketogenic diet is the best way to maintain proper balance.
Tips for a ketogenic diet:
- Diabetes - reducing insulin levels, increasing mitochondriogenesis and increasing insulin sensitivity.
- Risk of developing cardiovascular disease (cholesterol and triglycerides in the blood) - an increase in LDL and a decrease in insulin levels.
- Excess weight - reduce appetite, reduce lipogenesis and reduce energy consumption for the thermal effects of proteins.
- Epilepsy - suppression of neuronal excitation and anticonvulsant effects of ketones.
It has not been scientifically proven, but most experts claim that the keto diet helps in the treatment of acne and neurological diseases. Ketosis is effective against polycystic ovary disease and cancer.
What is the "adaptation phase"?
Many analyzes of the ketogenic diet show that some time after the change of diet, the mind becomes blurred, health deteriorates and energy is lost. We are talking about the adaptation that lasts in the first weeks since the beginning of the diet. This is due to the lack of enzymes necessary for full-fledged life, so the oxidation process is slower.
Reorganizing the body to use other energy sources during the "adaptation phase". The internal organs begin to absorb ketone bodies, not carbohydrates, by breaking down fats from food. The condition of the body normalizes only after 4-6 weeks.
Research results
Results of clinical studies on the effectiveness and safety of ketogenic diet:
- Improving body composition. The keto diet consumes 10, 000 fewer calories than the daily diet. At the same time, against the background of a decrease in body fat, body weight decreases every day.
- Decreased performance at high intensity loads. During the first 30 days after a diet change, the ability to exercise at high intensity decreases. This is due to 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 body's recovery rate and the ability to build muscle mass.
The result is clear - a ketogenic diet is optimal and effective for improving the body, but can not be used to build muscle. Ketosis is an invaluable process that can help you lose weight with its health benefits.
Keto is widely used by athletes engaged in cyclic sports that require diet, endurance (cycling, triathlon, marathon, etc. ). This is because the body in ketosis effectively burns fats for energy production, which allows it to maintain its existing glycogen stores during extreme respiratory stress.
Food
If the diet is designed correctly, the results from the ketone diet will reach 2-3 weeks. After 1-2 years, the situation improves in 90% of cases. If you make a mistake, the positive effect may never be there.
Permitted oils and fats
Foods that contain these elements are an essential part of the keto diet.
You should eat the right fats except the unhealthy ones:
- unsaturated alone (macadamia nuts, avocado, olive oil, egg yolk);
- very unsaturated (fatty fish and animal protein).
It is unacceptable to include processed foods in the diet that have undergone hydrogenation to increase the shelf life of fats, 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. It is recommended to consume small amounts of fatty meat and fish.
Meals should be fried in beef fat, coconut or corn. This approach to cooking allows for more essential fatty acids.
Protein in the keto diet
The higher the concentration of a certain substance in a product, the less it should be consumed. It is better to prefer the meat of pasture animals and grazing. This will eliminate the consumption of steroids and harmful bacteria. Dark meats (poultry) are preferred.
Keep in mind that large amounts of protein can reduce ketone synthesis and increase glucose production. The diet should include more than 35% protein foods that should be balanced with sauces and rich side dishes. For example, lean beef should be eaten with greasy cheese. Pork can be replaced with lamb without harming the ketosis.
Healthy fish include cod, trout, tuna, catfish and mackerel. It is important to add shellfish (crayfish, crab, oysters, squid or mussels) to your 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; intestine - tongue, liver and heart.
Fruits and vegetables for ketosis
Avoid plant foods that are high in glucose. The best vegetables are nutritious and low in carbohydrates (leafy and green). Emphasize asparagus, bell peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables growing underground should be limited because they store carbohydrates. Recommended for frying, such as onions and carrots. Small amounts of citrus fruits, berries (blueberries, blackberries and raspberries), nightshades (eggplant and tomatoes) and root vegetables (mushrooms, garlic, parsnips) can be used.
Dairy products for keto diet
Whole milk can be drunk only with the main meal. Moderation is important in this situation. Organic raw dairy products should be preferred. If you are lactose intolerant, stick to hard cheeses.
Among the healthy foods recommended for a ketogenic diet are:
- Whipped cream and Greek yogurt
- homemade mayonnaise and soft cheese (brie, mozzarella);
- cheese parmesan, cheddar, goalkeeper;
- sour cream, cottage cheese, creamy nuts, mascarpone.
Dairy products are widely used in sauces and fatty side dishes. It is recommended to limit these foods to the keto diet to reduce body weight.
Beverages and water for ketone production
Ketogenic diet aims to create a natural diuretic effect. As a result, most people are thirsty. It is recommended to drink at least 4 liters of water a day to eliminate the possibility of adverse effects on the body.
Note that caffeine causes fluid loss in the body, so energy drinks such as tea and coffee should be reduced to 2 cups a day. You need to learn how to overcome electrolyte deficiencies to eliminate the likelihood of developing keto flu, which is characteristic of a keto diet that is not carried out properly. To do this, you need to drink bone water, which can be replaced with a sports drink with stevia or sucralose.