The ketone diet is a low-carbohydrate menu with moderate protein and high fat content.Clinical studies have shown that the ketogenic diet produces results that were not previously achieved without the help of medications for diabetes, epilepsy, cancer, and Alzheimer's disease.
Ketogenic diet: more about the nutritional system and ketosis
The goal of the ketogenic diet is to force the body to use fat as its main source of energy.As a rule, this process occurs differently: carbohydrates that come with food are transformed into glucose - the basis for the functioning and nutrition of the brain and cellular structures of other organs.If you limit the amount of carbohydrates, the liver converts fats into ketone bodies.
Experts recommend following a ketogenic diet for the following diseases:
- diabetes, epilepsy and autism;
- Alzheimer's disease and brain tumor;
- stroke, depression, Parkinson's and Charcot disease;
- schizophrenia, head trauma and hyperactivity;
- obesity, irritable bowel syndrome and tremors;
- cardiovascular pathologies and respiratory failure.
To understand how the ketogenic diet affects the body, it is necessary to understand the ketosis process.For full functioning, a person needs a sufficient amount of energy in the form of ATP (a universal source necessary for biochemical processes).On average, you need about 1800 kcal per day.Approximately 400 kcal come from the brain, which is equivalent to 100 g of glucose.What will happen to the body if carbohydrates are almost completely eliminated from the diet?
Ketosis is a process characterized by the use of fats as the main source of energy while keeping carbohydrates to a minimum.Without additional effort, as a natural process, similar changes are observed in the body in childhood and in women during pregnancy.
In ketosis, insulin levels decrease, causing fatty acids to leave adipose tissue in large quantities.The oxidation process takes place in the liver, where ketones (organic substances) are produced, sources of energy for the body.They penetrate the blood-brain barrier and nourish brain cells.
If we analyze the biochemical processes in more detail, special attention should be paid to the "fat burning" process.In this case, fatty acid molecules are transformed into acetyl-CoA.This element combines with oxaloacetate and gives rise to the Krebs cycle, which occurs in the mitochondria of cells.As a result of this process, substances important for life 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 are not formed, which is essential in old age.Ketones are produced automatically in the body when the diet involves consuming less than 30 grams of carbohydrates per day and between 0.8 and 1.5 grams of protein per 1 kg of weight.At the same time, high-quality saturated fats (butter, egg yolk, lard and lard, etc.) are needed in sufficient quantities.
The benefits of ketones for our body are the following:
- Internal organs and tissues (heart, brain, kidneys) function much more efficiently.
- A healthy heart is surrounded by thick fatty tissue, without which it cannot beat well.
- The brain works 25% more efficiently than in the presence of glucose in the blood.
Ketones are an ideal fuel for cellular structures and are non-destructive and non-inflammatory.They are not glycated, that is, they do not contribute to cellular aging and do not shorten human life expectancy.Healthy ketosis starves cancer cells and increases mitochondrial function, helping to produce more energy reliably and sustainably.
The difference between a ketogenic diet and a low carb diet
Only a regular carbohydrate deficit allows you to achieve ketosis.This process becomes permanent and is characterized by a noticeable increase in the level of ketone bodies in the blood.With a low-carbohydrate diet, such processes are not observed, since the amount of carbohydrates and fats that enter the body daily with food is sufficient to cover energy needs.
If we talk about the keto diet, then this nutritional system is designed in such a way that ketones are synthesized in large quantities in the liver and used as fuel.In ketosis caused by nutritional correction, the indicators reach levels of 0.5 to 3.0 mmol/l.To determine the amount of ketones, you can use special test strips sold in pharmacies.It is impossible to achieve such results on a low-carbohydrate diet.
The ketogenic diet affects the body on several levels at once.Mitochondria are originally designed to use dietary fat as an energy source.This reduces the toxin load on the cells and reduces the amount of free radicals (waste).Mitochondrial health is an important key to optimal health.The ketogenic diet is the best way to maintain a proper balance.
Indications for the ketogenic diet:
- Diabetes: with the aim of reducing insulin levels, increasing mitochondriogenesis and increasing insulin sensitivity.
- Risks of developing cardiovascular diseases (blood cholesterol and triglycerides): increase LDL levels and reduce insulin levels.
- Excess weight: to reduce appetite, reduce lipogenesis and reduce energy consumption due to the thermic effect of proteins.
- Epilepsy: suppression of neuronal excitability and anticonvulsant effect of ketones.
It has not been scientifically proven, but most experts claim that the ketogenic diet helps in the treatment of acne and neurological diseases.Ketosis is effective against polycystic disease and cancer.
What is the “adaptation phase”?
Many reviews on the ketogenic diet indicate that some time after changing the diet, brain fog occurs, health worsens, and energy is lost.We are talking about adaptation, which lasts during the first weeks from the start of the diet.This is due to the fact that there are not enough enzymes necessary for full vital activity, so oxidative processes occur more slowly.
It is during the “adaptation phase” when the body restructures itself to use other energy resources.Internal organs begin to absorb not carbohydrates, but ketone bodies, breaking down fats supplied with food.The condition of the body returns to normal only after 4 to 6 weeks.
Research results
Results of clinical trials on the effectiveness and safety of the ketogenic diet:
- Improvement of body composition.Every day, with a ketogenic diet, you consume 10,000 kcal less than with a normal diet.At the same time, every day body weight decreases against the background of a decrease in fat deposits.
- Decreased performance during high-intensity workloads.During the first 30 days after changing your diet, your ability to train at high intensity deteriorates.This is due to the fact that intramuscular and hepatic glycogen decreases.
- Reduction of intramuscular reserves.It is characterized by a decrease in glucose supplied with food.Accompanied by a decrease in the speed of recovery of the body and the ability to develop muscle mass.
The conclusion is obvious: the ketogenic diet is optimal and effective for healing the body, but it cannot be used to build muscles.Ketosis is an essential process through which you can lose weight with health benefits.
The ketogenic diet is widely used by athletes who practice cyclical sports that require endurance (cycling races, triathlons, marathons, etc.).This is due to the fact that during ketosis the body burns fat efficiently for energy, allowing existing glycogen reserves to be conserved in the event of excessive respiratory stress.
Food
If the diet is prepared correctly, the results of the ketone diet will be obtained in 2 to 3 weeks.After 1-2 years, the condition improves in 90% of cases.If you make mistakes, the positive effect may never come.
Allowed oils and fats
Products containing these elements are the basis of the ketogenic diet.
It is necessary to eat the right fats, excluding harmful ones:
- monounsaturated (macadamia nut, avocado, olive oil, egg yolk);
- polyunsaturated (fatty fish and animal proteins).
It is unacceptable to include trans fats in your diet - processed foods that have undergone a hydrogenation process to increase their shelf life, for example, margarine.
A balance of omega-3 (seafood, trout, tuna, krill and salmon) and omega-6 (walnuts, almonds, pine nuts, corn and sunflower oil) is important.It is recommended to consume fatty meats and fish in small quantities.
Food should be fried in beef fat, coconut oil or melted butter.This cooking approach allows you to get more essential fatty acids.
Protein on a ketogenic diet
The higher the concentration of a given substance in a product, the less it should consume.It is better to give preference to meat from grass-fed and grass-fed animals.This will eliminate the possibility of consuming steroids and harmful bacteria.Dark varieties of meat (poultry) are preferred.
Keep in mind that excessive amounts of 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 whole cheese.Pork can be substituted for lamb without compromising ketosis.
Healthy fish include cod, trout, tuna, catfish and mackerel.It is essential to add seafood (crabs, lobsters, oysters, squid or mussels) to your diet.An important protein provider is the chicken egg.It is best to buy the product from free-range chickens.Useful poultry: duck, chicken, pheasant;offal: tongue, liver and heart.
Fruits and vegetables for ketosis
It is necessary to exclude products of plant origin that contain large amounts of glucose.The best type of vegetable is one that contains many nutrients and a minimum of carbohydrates (leaf and green).Noteworthy are asparagus, bell peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables that grow underground should be limited because they accumulate carbohydrates.They are recommended for frying, for example, onions and carrots.In small quantities you can eat citrus fruits, berries (blueberries, blackberries and raspberries), nightshades (eggplants and tomatoes) and tubers (mushrooms, garlic, parsnips).
Dairy products on the keto diet.
Whole milk can only be drunk with the main meal.In this case, moderation is important.Organic raw dairy products should be preferred.If you are lactose intolerant, it is recommended to limit yourself to hard cheeses.
Healthy foods recommended for a ketogenic diet include:
- whipped cream and Greek yogurt;
- homemade mayonnaise and soft cheese (brie, mozzarella);
- Parmesan, cheddar, Swiss cheeses;
- sour cream, cottage cheese, nut cream, mascarpone.
Dairy products are widely used in the preparation of sauces and fatty side dishes.When following a ketogenic diet to reduce body weight, it is recommended to limit this food.
Drinks and water to produce ketones.
The ketogenic diet aims to create a natural diuretic effect.This is why most people are prone to dehydration.To eliminate the possibility of negative effects on the body, it is recommended to drink at least 4 liters of water per day.
Please note that caffeine causes fluid loss in the body, so toning drinks (tea and coffee) should be reduced to 2 cups per day.To eliminate the likelihood of developing keto flu, which is typical for maintaining an inadequate ketogenic diet, you need to learn how to replenish the lack of electrolytes.To do this, you need to drink bone broth, which can be replaced with sports drinks with stevia or sucralose.