“A keto diet burns fat, but it still has a very good calorie intake, allowing you to maintain muscle mass and a good metabolic rate. It is not in vain that more and more people are choosing the keto diet. These are not just the basics of nutrition, it’s a biohacking tool ”- these words can be read today in the social networks of proponents of the keto diet. Is this really? Let’s look at this issue objectively and weigh the pros and cons
The essence of a ketogenic diet is to exclude carbohydrates as much as possible (and this is not just baked goods, pasta, sugar and substitutes, but honey, fruit, root vegetables, cereals and rice in any form). The diet allows for a 5% carbohydrate quota for berries, herbs and some vegetables.
By comparison, in the standard food pyramid, which is regulated by the World Health Organization as the basis for a balanced diet, some carbohydrates can be as high as 60%.
As you know, exercising on a protein diet is not safe, but where does it get its energy from? The answer is in fats. One should not be afraid of them; The horrors of cholesterol, which in the XX. During the century, people were frightened, the XXI. Century is seen as an intrigue of interested pharmaceutical companies. The correction is important: we are talking about the right fats rich in polyunsaturated fatty acids, not juicy kebabs, margarine and trans fats that are harmful to health.
WHAT IS KETOSIS? HOW DOES THE KETO DIET WORK?
Dietary principle
The body uses carbohydrates as the main fuel for the brain. With a sharp decrease in carbohydrates in the diet of less than 20 grams per day, the amount of glucose is critically reduced - and there is not enough energy for normal functioning and oxidation of fat. To nourish the brain, the body initiates the process of obtaining an alternative energy - ketosis. It 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. Under normal conditions, the concentration of ketone bodies in the blood is very low because they are replaced by glucose and the body does not need additional energy. During ketosis, the concentration of ketone bodies rises sharply.
Ketosis can be achieved by fasting for several days, but it is extremely harmful. The keto diet is an alternative to total fasting that can do less damage to the body. Along with food, we continue to get all the ingredients we need and experience hunger except for carbs and forcing the body to start the process of breaking down fats.
The keto diet has a fairly solid scientific basis; showed excellent results in epileptic children and adults - until the disappearance of antispasmodic syndrome in the background of withdrawal of antispasmodics. It is effective for people with certain autoimmune diseases and Alzheimer's disease, as well as people with cancer. The fact that tumor cells “feed” on glucose and studies show that switching to a low-carb but high-fat diet leads to a regression of the tumor process.
Observations from patients adhering to this nutritional model have shown that strangely, a person begins to feel a surge of energy, increases brain activity, and improves mood. The secret lies in biochemical processes: the body switches to new energy sources - ketones, which are formed during the breakdown of fat.
The first promoters of the keto diet were biohackers who wanted to live healthy and active lives until they were mature.
Hollywood stars joined them, and then the keto diet frenzy swept the world. You may simply need to remove excess fat by consuming fats.
However, the keto diet should only be prescribed by an experienced dietitian. Not a diet advisor, not an Insta food blogger, not nutritionist or keto-skilled. This eating system has certain contraindications, such as diabetes, chronic pancreatitis, cholecystitis, familial hyperlipidemia, and so on. In addition, at the beginning of the diet, when we switch to other energy sources, complex adaptation of the body is common.
KETO DIET FOOD PYRAMID
The main disadvantages of the keto diet:
- This is an unbalanced diet. When you completely eliminate carbohydrates, you lose huge amounts of nutrients to your body.
- Constipation may occur. Such a diet is not at all beneficial for the organs of the gastrointestinal tract.
- Acetone may be present in the body, urine and mouth. To minimize odor, drink more than 2 gallons of water daily to get more acetone.
- All carbohydrates are excluded, a usually not so active process is started artificially, the load on the liver increases. It's pretty unhealthy.
Key benefits of the Keto diet:
- Fast weight loss. Excluding carbohydrates from the diet does not allow the body to use substances in the usual way: it stores fats in a “reserve” and uses carbohydrates as its main energy.
- There is no constant feeling of hunger as with other diets. This means that there are no sharp jumps in blood sugar levels (ketone bodies act as glucose).
- The high calorie content is satisfactory and helps to avoid jams.
- Fats are burned in the body and muscle mass is maintained.
Contraindicated in this type of diet:
- pregnant;
- diseases of the gastrointestinal tract;
- People with type 1 and type 2 diabetes mellitus;
- patients with endocrine disorders;
- 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 stay full longer. The secret to increased satiety and energy levels lies in the fact that most calories come from fat, which is very nutritious and slowly digestible. As a result, people on a keto diet consume fewer calories as they do not reach a hunger attack for a longer period of time. They don’t have to eat that much or so often anymore.
The main goal is to keep a person in a state of natural ketosis. Full keto adaptation usually takes about four to eight weeks. After this time, the level of glycogen (glucose stored in the muscles and liver) decreases, excess water is released from the body, muscle endurance increases, and a person feels a strong burst of energy. When you first start eating low-carb foods in your ketogenic diet, you need to check your ketosis. This way you will know exactly what you are doing well and what is wrong and whether you need to change your diet. The simplest test is the ketone breath test. In a few days you will feel a fruity, slightly sour or even metallic taste in your mouth. What is the reason? In ketosis, your body synthesizes ketone bodies: acetone, acetoacetate, and beta-hydroxybutyrate. Acetone is excreted in the urine and respiration, which is the cause of "ketone respiration. "Bad taste and bad breath usually subside after a few weeks.
Diet side effects
Reducing the proportion of carbohydrates causes a decrease in insulin levels in the blood, resulting in the kidneys being given a signal to release excess sodium. Between reducing sodium intake and flushing out excess sodium deposits, the body releases more baking soda than usual, resulting in lower sodium and other electrolyte levels. When this happens, you may experience fatigue, headaches, coughs, runny noses, irritability, and nausea. This condition is called ketoplash. It is important to understand that it is not caused by the flu virus. Such colds are neither dangerous nor contagious. The name in this case only reflects the similarity of the symptoms. When signs of discomfort appear, many are frightened, thinking that the keto diet has negatively affected their health and they start consuming carbs again. In fact, keto-cold is a sign that your body has finally cleared up sugar, carbohydrates, and industrial foods and is rebuilding itself to use fats as an energy source. It usually only takes a few days, that’s how long it takes to adjust. You can alleviate the condition by having more sodium and electrolyte in your diet, drinking more water.
In any case, you should consult your doctor before dieting and monitor your condition during this period: blood biochemistry, blood pressure, cardiovascular status, and gastrointestinal tract.
It is important to emphasize the main thing: every person is different - with a specific physique, genetically inherited structure, stressors, physical activity and acquired eating habits that have a huge impact on health.
So, a ketogenic diet is a high-fat, low-carb diet plan designed to put the body in a state called "ketosis" and burn stored fat. The keto diet of celebrities made for children with epilepsy has exploded in recent years.
However, as early as a year ago, much of the media questioned the benefits and even safety of this weight correction method. A ketogenic diet is not a weight loss magic wand. Avoiding carbs leads to an unbalanced diet (depriving itself of essential nutrients), headaches, weakness, chills. And a keto diet can also cause a lipotoxic condition, as a result of which it can trigger inflammation of the liver, gallbladder and hit the stomach. It can increase the risk of atherosclerosis and insulin stroke in the long run.
Listen and study your body. And then, if you want, you can quickly lose those extra pounds if you choose the best method of weight correction for yourself.