As interest in the keto diet grows and research continues - a lot of information is emerging on the subject - it’s all a bit confusing. Let’s try to understand how this power system works and why so little is known about it.
What is the keto diet?
The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet. Simply put, there are very few carbohydrates with such a diet - 2-4%, not so much protein - 6-8%, and most fats - 85-90%. All sweets, cereals, fruits, legumes are excluded from the diet, and only healthy fats remain - meat, fish, eggs, nuts. For the body, such a ratio of nutrients is non-standard, because it normally draws energy from carbohydrates.
When the body loses its main food source, the liver begins to break down fats, including from fat deposits, and converts them into ketone bodies (ketones) - acetoacetate, beta-hydroxy-butyric acid and acetone. Some of them are spent on the energy needed by the cells, and some accumulate in the blood. This process is called ketosis - a condition in which the body uses fat as an alternative source of energy. Because of this, you start to lose weight fast, but you get a lot of "side effects".
Then why was the keto diet invented?
The nutritional principles of the keto diet date back to 460 BC. At that time, only food of animal origin was in the human diet, while there were almost no carbohydrates. But initially, the keto diet was developed and used to treat patients with epilepsy and diabetes.
It all started with the publication of the first book on a carbohydrate-free diet in 1864 by William Bunting. On the advice of Dr. William Harvey, he gave up carbohydrates (beer, sweets, potatoes) in favor of protein and fat and lost 21 kg. At that time, it was just propaganda and nothing more - scientific evidence of that appeared only in 1921, when Dr. Wilder published his first paper on the ketogenic diet. In it, he described the effectiveness of such a diet for patients with epilepsy. Then other doctors began to study the diet and found other benefits in it. For example, that in addition to treating various diseases, diet helps in rapid weight loss.
So the keto diet went beyond medical purposes and became popular - of course, who doesn't want to lose weight with a healthy diet? Interest in the keto diet is still ongoing, research is continuing, but little is known about the benefits of avoiding carbohydrates for a healthy person. Therefore, it is not safe to start such a diet alone, as the health consequences can be unpredictable.
What types of keto diets are there?
- Classic:70% fat, 20% protein and 10% carbohydrates.
- Cyclically:5 days - strict keto diet, 2 days - allowed carbohydrates. Bodybuilders use this technique to quickly gain lean muscle mass.
- Goal:Carbohydrates with this diet are allowed on exercise days, but only on high-intensity exercise - in this case, the carbohydrates are burned before they have time to stop the ketosis process.
- High protein:60% fat, 35% protein and 5% carbohydrates.
In fact, there are many more types of ketogenic diets than on this list - among them, for example, are vegan, lazy, limited. But most of all, only these 4 types have been studied - 2 of which (cyclically and targeted) have not been designed for a long time and are used mainly by professional athletes.
Who is the keto diet contraindicated and what are its advantages and disadvantages?
Pros:
- appetite control as well as weight loss - fatty and protein foods are very satisfying - overeating is definitely not compromised here. In addition, the absence of sugar "jumps" without fast carbohydrates reduces hunger;
- increase energy - mitochondria work better on a keto diet - supply cells with energy. The fact is that ketone bodies are harder to metabolize than carbohydrates, thus providing more energy;
- prevention of cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats that are closely related to the level of "bad" cholesterol. As long as you limit yourself to carbohydrates, triglycerides are wasted on energy rather than accumulating 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 (sweets, fruits). Such a diet also reduces the concentration of glycated hemoglobin in the blood - it is possible to monitor the development of diabetes;
- treatment of neurological diseases (for example, epilepsy) - ketones supply brain cells with more energy, which further strengthens neural connections. Research also shows that ketones suppress the work of glutamate, an amino acid that stimulates the nervous system.
Cons:
- The risk of developing ketoacidosis in diabetes is a life-threatening condition associated with impaired carbohydrate metabolism. The consequences can be the worst (coma, death) - the body resorts to such measures only if too many ketone bodies enter the bloodstream.
- dehydration - without the main source of energy the body begins to break down muscle glycogen - and that is 75% water. Fluid reserves are depleted at this point;
- vitamin deficiency, leading to fruit rejection;
- unbalanced diet, and at the same time constipation and bloating: excess fatty and protein foods for the digestive tract - stress;
- there is no guarantee that you will lose weight - the weight loss process does not work without sports, and the keto diet, like any other diet, does not give long-term results. And not everyone will be able to limit themselves to carbohydrates for a long time - as soon as you eat something sweet, the ketosis process will stop immediately.
Before starting a keto diet, it is ideal to consult a doctor and pass the necessary tests - after all, in some cases a ketogenic diet is contraindicated:
- pregnancy and feeding;
- gout and joint disease;
- cholelithiasis;
- thyroid disorders;
- diabetes;
- liver cirrhosis;
- Gilbert's syndrome;
- low pressure;
- lack of weight.
It is not recommended to sit on a keto diet for a long time - there is a risk of health problems:
- low levels of protein in the blood (can lead to liver, kidney, intestinal diseases);
- accumulation of fat in liver tissue;
- kidney stones;
- vitamin and mineral deficiency;
- constant hunger;
- sleep problems;
- nausea, lethargy and dizziness;
- abdominal pain and headaches.
What to do and not to do during a keto diet
It is forbidden:
- sweet foods: soda, fruit juice, smoothies, ice cream, chocolate, sweets;
- cereals: rice, pasta;
- fruits: almost all fruits except avocado, lime, lemon, asparagus, celery;
- legumes: peas, beans, lentils, chickpeas;
- root crops and tubers: potatoes, sweet potatoes, carrots, parsnips;
- diet food: low-fat mayonnaise, salad dressings;
- some spices and sauces: grilled sauce, honey mustard, teriyaki sauce, ketchup;
- unhealthy fats: refined oils, mayonnaise, fast food;
- sweet alcohol: beer, sweet wine, spirits, cocktails;
- sugar-free diet: sugar-free sweets, syrups, puddings, sweeteners, desserts.
Can:
- meat: beef, ham, bacon, chicken, turkey;
- fatty fish: salmon, trout, tuna, mackerel;
- seafood: shrimp, mussels, squid;
- eggs: farm, quail;
- butter and cream: butter and ghee, thick sour cream;
- cheese: creamy, mozzarella, gouda, brie, parmesan;
- walnuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
- healthy oils: olive, coconut, sesame, avocado oil;
- some fruits: avocado, lime and lemon;
- low-carbohydrate vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
- greens: arugula, spinach, parsley, basil;
- berries: raspberries, gooseberries, black currants;
- spices: salt, pepper and other spices;
- drinks: water, tea, coffee, carbonated drinks without sugar;
- alcohol: dry white and red wine, whiskey.
Keto diet weekly menu (this is just an example)
- Monday
- breakfast: scrambled eggs, lettuce, avocado;
- snack: sunflower seeds;
- lunch: spinach salad with grilled salmon;
- snack: strips of celery and pepper with guacamole sauce;
- dinner: pork chop with cauliflower puree.
- Tuesday
- breakfast: coffee without sugar, hard-boiled egg;
- snack: macadamia nuts;
- lunch: tuna salad with tomato;
- snack: sugar-free cookies with almond flour (a couple of pieces);
- dinner: zucchini noodles with meatballs in a creamy sauce.
- Wednesday
- breakfast: scrambled eggs with salsa sauce (optional) and pieces of cheese;
- Snack: Full fat Greek yogurt, walnuts
- lunch: miso soup or broccoli puree soup;
- snack: a cocktail of almond milk and butter, raspberries;
- dinner: chicken with asparagus and mushrooms.
- Thursday
- breakfast: keto pancakes (60 g almond flour, 4 eggs, 120 g cottage cheese);
- snack: two boiled eggs;
- lunch: chicken cutlets in almond breading (flour), herbs, cucumbers, a slice of goat cheese;
- snack: a couple of slices of cheese and paprika;
- dinner: grilled prawns with lemon sauce and asparagus garnish.
- Friday
- breakfast: scrambled eggs with bacon and herbs;
- snack: a handful of walnuts and berries;
- lunch: roast beef;
- snack: celery in almond sauce;
- dinner: baked tofu with cauliflower, broccoli, pepper and peanut sauce.
- Saturday
- breakfast: roasted avocado with eggs;
- snack: cabbage chips;
- lunch: roll with salmon and avocado, wrapped in seaweed (without rice);
- snack: meat sticks, olives;
- dinner: grilled beef kebab with pepper and broccoli.
- Sunday
- breakfast: scrambled eggs with bacon and avocado;
- snack: dried seaweed, a piece of cheese;
- lunch: avocado stuffed with sardines;
- snack: dried turkey (no added sugar);
- dinner: roasted trout.
But:Almost all diet plans from the Internet are not safe and do not guarantee results - only a good expert or doctor can put together a competent diet plan. Here are some more tips:
- Start with a low carb diet- keto diet, the amount of carbohydrates is reduced to 50 g per day. Intake of a moderate amount of carbohydrates is a good start for the body. So you can still understand how this type of food suits you.
- Combine products- Add starch-free vegetables to the diet (broccoli, asparagus, cucumbers) - A sharp change in the usual diet can cause constipation - The intestines need time to get used to fatty foods.
- Drink more water(preferably with ½ teaspoon of salt) - with the depletion of energy reserves, the balance of water and salt is also disturbed.
- Don't limit yourself to portions (within a reasonable time, of course)- Avoiding carbohydrates and reducing the amount of protein in the calorie deficit can lead to hormonal disorders.
Do you have questions? Here are the answers to the most popular.
- Is it possible to go back to carbs after a while?
Yes, 2-3 months after starting, you can add a little carbs, but not often.
- With carbohydrates, everything is clear now - they need to be reduced as much as possible. What about proteins?
The amount of protein should not exceed 35% of the total diet. More is possible, but then the ketosis will stop and you will have to start all over again.
- Will the muscles disappear along with the weight?
On any diet, there is a risk that the muscles will "explode". But proteins and fats along with physical activity can slow this process down a bit.
- Can you build muscle on a keto diet?
Yes, but it will be harder than with a balanced diet.
- Wouldn't I get sick from so much fat?
It depends on what type of fat you eat. If these are trans fats - fast food, sausages, french fries - then yes, there will be more harm than good. They should be excluded from the diet.
