What is the keto diet and what you need to know before trying it. What are its effects?

As interest in the keto diet grows and research continues - a lot of information is emerging on the subject - this leaves you a little confused. Let's try to find out how this electrical system works and why so few people know about it.

What is the keto diet?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet. Simply put, there are very few carbohydrates with such a diet - 2-4%, not a lot of protein - 6-8%, and almost all fat - 85-90%. All sweets, cereals, fruits, legumes are excluded from the diet and only healthy fats are left - meat, fish, eggs, nuts. For the body, such a ratio of nutrients is non-standard, since usually it gets its energy from carbohydrates.

When the body loses its main food source, the liver begins to break down fats, including from fat deposits, and convert them into ketone bodies (ketones) - acetoacetate, beta-hydroxybutyric acid and acetone. Some of them are used to provide necessary energy to the cells, and some are stored in the blood. This process is called ketosis - a state in which the body uses fat as an alternative energy source. Thus, you begin to lose weight quickly, but you will get a lot of "side effects".

Why was the keto diet invented then?

The nutritional principles of the keto diet date back to 460 BC. At that time, in the human diet there were only foods of animal origin, while almost no carbohydrates. But initially, the keto diet was developed and used to treat patients with epilepsy and diabetes.

It all started with William Bunting's 1864 publication of the first book on a no-carbohydrate diet. On the advice of doctor William Harvey, he gave up carbohydrates (beer, sweets, potatoes) to eat protein and fat and lost 21 kg. After that, it was conventional propaganda and nothing more - scientific evidence for this only appeared in 1921, when Dr. Wilder released his first work on the ketogenic diet. In it, he describes the effect of such a diet on epilepsy patients. Later, other doctors began to study the diet and found other advantages in it. For example, in addition to treating various diseases, the diet helps to lose weight quickly.

So the keto diet has gone beyond medical use and gained popularity - of course, who wouldn't want to lose weight with a healthy diet? Interest in the keto diet continues, research continues, but little is known about the benefits of avoiding carbohydrates for a healthy person. Therefore, it is not safe to start such a diet on your own, as the health consequences may be unforeseen.

What types of keto diets are there?

1. Classic:70% fat, 20% protein and 10% carbohydrates.
2. By cycle:5 days - strict keto diet, 2 days - carbohydrates allowed. Bodybuilders use this technique to quickly gain lean muscle mass.
3. Target:Carbohydrates with this diet are allowed on training days, but only during intense training - in this case, carbohydrates are burned before they have time to interrupt ketosis.
4. High protein:60% fat, 35% protein and 5% carbohydrates.

In fact, there are more types of ketogenic diets on this list - among them, such as vegan, sedentary, restrictive. But most of all, only these 4 have been studied - 2 of which (cycle and target) are not designed for the long term and are used primarily by professional athletes.

For whom is the keto diet contraindicated and what are its pros and cons?

Advantages:

• control appetite, and at the same time lose weight - fatty and protein foods are very satisfying - overeating is certainly not at stake here. Plus, the absence of sugar "jumps" up without fast carbohydrates reducing feelings of hunger;
• energy boosters - mitochondria work better on a keto diet - they provide energy to cells. In fact, ketone bodies are harder to metabolize than carbohydrates, so they provide more energy;
• prevent cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats are closely related to "bad" cholesterol levels. As long as you limit carbohydrates, triglycerides will be spent for energy, not stored in fat cells;
• Blood sugar control - studies show that the keto diet increases insulin sensitivity by 75% (assuming no trans fats in the diet) - this is due to the elimination of simple carbohydrates. sweet, fruity). Such a diet also reduces the concentration of glycated hemoglobin in the blood - with its help it is possible to monitor the development of diabetes mellitus;
• treatment of neurological diseases (eg, epilepsy) - ketones give brain cells more energy, which further strengthens nerve connections. Research has also shown that ketones block the action of glutamate, an amino acid that stimulates the nervous system.

Minus point:

• The risk of developing diabetic ketoacidosis is a life-threatening condition associated with impaired carbohydrate metabolism. The consequences can be the worst (coma, death) - the body resort to such measures only if too many ketone bodies enter the bloodstream.
• dehydration - without a primary source of energy, the body begins to break down muscle glycogen - and 75% water. Liquid reserves at this point are exhausted;
• vitamin deficiency leads to fruit rejection;
• unbalanced nutrition, causing constipation and bloating at the same time: excess fatty and protein foods for the digestive tract - stress;
• There is no guarantee that you will lose weight - weight loss does not work without sports, and the keto diet, like any other diet, does not provide lasting results. And not everyone succeeds in limiting carbohydrates for a long time - as soon as you eat something sweet, the process of ketosis is immediately interrupted.

Before starting the keto diet, it is ideal to consult a doctor and pass the necessary tests - after all, in some cases, the ketogenic diet is contraindicated:

• pregnancy and lactation;
• gout and joint diseases;
• gallstones;
• disorders in the thyroid gland;
• Diabetes;
• cirrhosis;
• Gilbert's syndrome;
• low pressure;
• Underweight.

The keto diet should not be followed for a long time - there is a risk of health problems:

• low levels of protein in the blood (which can lead to liver, kidney, intestinal diseases);
• accumulation of fat in liver tissue;
• stones in the kidneys;
• vitamin and mineral deficiencies;
• constant hunger;
• sleep problems;
• nausea, coma and dizziness;
• stomachache and headache.

Do's and Don'ts on the Keto Diet

That is forbidden:

• sugary foods: soda, juice, smoothies, ice cream, chocolate, candy;
• cereals: rice, pasta;
• fruit: almost all fruits except avocado, lemon, lime, asparagus, celery;
• legumes: peas, beans, lentils, chickpeas;
• tuberous and tuberous plants: potatoes, sweet potatoes, carrots, radishes;
• diet foods: low-fat mayonnaise, salad dressings;
• some condiments and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup;
• unhealthy fats: refined oils, mayonnaise, fast food;
• sweet wine: beer, sweet wine, wine, cocktail;
• sugar-free diet foods: sugar-free sweets, syrups, puddings, sweeteners, desserts.

May:

• meat: beef, ham, bacon, chicken, turkey;
• oily fish: salmon, trout, tuna, mackerel;
• seafood: shrimp, mussels, squid;
• eggs: farm, quail;
• butter and cream: butter and buttermilk, heavy cream;
• cheese: cream, mozzarella, gouda, brie, parmesan;
• nuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
• healthy oils: olive oil, coconut, sesame, avocado;
• some fruits: avocado, lemon and lime;
• low-carb vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
• greens: arugula, spinach, parsley, basil;
• berries: raspberries, gooseberries, black currants;
• seasoning: salt, pepper and other seasonings;
• drinks: water, tea, coffee, carbonated drinks without sugar;
• alcohol: dry white and red wine, whiskey.

Weekly keto diet menu (this is just an example)

1. Monday
   • breakfast: scrambled eggs, lettuce, avocado;
   • snack: sunflower seeds;
   • lunch: spinach salad with grilled salmon;
   • snack: celery and pepper with guacamole sauce;
   • Dinner: minced pork with cauliflower.
2. Tuesday
   • Breakfast: unsweetened coffee, boiled eggs;
   • snack: macadamia nuts;
   • lunch: tuna salad with tomatoes;
   • snack: sugar-free biscuits with almond flour (several pieces);
   • Dinner: zucchini noodles with meatballs in cream sauce.
3. Wednesday
   • breakfast: scrambled eggs with salsa (optional) and cheese;
   • Snack: Fat Greek yogurt, pecans
   • lunch: miso soup or broccoli puree;
   • snack: a cocktail of almond milk and avocado, raspberries;
   • Dinner: Chicken stew with asparagus and mushrooms.
4. Thursday
   • breakfast: keto pancakes (60 g almond flour, 4 eggs, 120 g cottage cheese);
   • snack: two boiled eggs;
   • lunch: chicken cutlet with almond flour (wheat flour), herbs, cucumber, a slice of goat cheese;
   • snack: a few slices of cheese and bell peppers;
   • Dinner: grilled shrimp with lemon sauce and asparagus garnish.
5. Friday
   • breakfast: scrambled eggs with bacon and herbs;
   • snack: some walnuts and berries;
   • lunch: roast beef;
   • snack: celery with almond sauce;
   • Dinner: grilled tofu with cauliflower, broccoli, pepper sauce and peanuts.
6. Saturday
   • breakfast: avocado toast with eggs;
   • snack: shredded cabbage;
   • lunch: roll with salmon and avocado, roll in seaweed (without rice);
   • snack: meat sticks, olives;
   • Dinner: Roast Beef with Pepper and Broccoli.
7. Sunday
   • breakfast: scrambled eggs with bacon and butter;
   • snack: dried seaweed, a piece of cheese;
   • lunch: avocado stuffed with sardines;
   • snack: dry turkey (no added sugar);
   • dinner: grilled salmon.

But:Almost all diet plans from the Internet are unsafe and do not guarantee results - only a good specialist or doctor can come up with a competent nutrition plan. Here are some other tips:

• Start with a low-carb diet- with the keto diet, carbohydrate intake is reduced to 50 g per day. Eating a moderate amount of carbohydrates is a good start for the body. So you can still understand how this food is right for you.
• Combine products- adding non-starchy vegetables (broccoli, asparagus, cucumbers) to the diet - a drastic change in the usual diet can cause constipation - the intestines need time to get used to the foodfat.
• Drink more water(preferably with ½ teaspoon of salt) - along with the depletion of energy reserves, the water-salt balance is also disturbed.
• Don't limit yourself to sections (with a reason, of course)Avoiding carbohydrates and reducing protein intake in a calorie deficit can lead to hormonal disturbances.

Have a few questions? Here are answers to the most common ones.

1. Is it possible to revert back to carbohydrates after a while?

   Yes, 2-3 months after starting, you can add some carbohydrates, but not as often.

2. With carbohydrates, everything is clear now - they need to be reduced to the maximum. What about proteins?

   Protein intake should not be more than 35% of the total diet. More is possible, but then ketosis will interrupt and you will have to start all over again.

3. Will muscles lose with weight?

   In any diet, there is a risk that the muscles will "fade". But protein and fat in tandem with physical activity can slow this process down a bit.


4. Can you build muscle on the keto diet?

   Yes, but this will be more difficult than with a balanced diet.

5. Wouldn't that much fat make me sick?

   Depends on the type of fat you eat. If these are trans fats - fast food, hot dogs, french fries - then yes, there will be more harm than good. They should be eliminated from the diet.