As interest in the keto diet grows and research continues - a lot of information is emerging on this topic - this is 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 diet that is low in carbohydrates and high in fat. Simply put, there are very few carbohydrates on such a diet - 2-4%, little protein - 6-8%, and most importantly fat - 85-90%. All sweets, grains, 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 not standard, as it normally extracts energy from carbohydrates.
When the body loses its main source of food, the liver begins to break down fats, including fatty deposits, and converts them into ketones (ketones) - acetoacetate, beta-hydroxybutyric acid, and acetone. Some of them are spent on energy for 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 quickly, but you get a lot of "side effects".
Why then was the keto diet invented?
The nutritional principles of the keto diet date back to 460 BC. Then in the human diet there were only foods of animal origin, 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 zero carb diet in 1864 by William Bunting. On the advice of doctor William Harvey, he abandoned carbohydrates (beer, sweets, potatoes) in favor of proteins and fats and lost 21 kg. Then it was regular propaganda and nothing more - scientific evidence for this only emerged in 1921, when Dr. Wilder published the first book on the ketogenic diet. In it, he described the effectiveness of such nutrition 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 to lose weight quickly.
So, the keto diet went beyond medical goals and became popular - sure, who doesn't want to lose weight on a healthy diet? Interest in the keto diet is still ongoing, research continues, but little is known about the benefits of avoiding carbs for a healthy person. It is therefore not safe to start such a diet on your own, as the health consequences can be unpredictable.
What types of keto diets are there?
- Classic:70% fat, 20% protein and 10% carbohydrate.
- Cyclic:5 days - strict keto diet, 2 days - carbs allowed. Bodybuilders use this technique to gain lean muscle mass quickly.
- Target:Carbohydrates with this diet are allowed on workout days, but only during high intensity training - in this case, the carbohydrates are burned before they have time to interrupt the ketosis process.
- High protein:60% fat, 35% protein and 5% carbohydrate.
In fact, there are many more types of ketogenic diets than on this list - among them, for example, vegans, lazy, limited. But above all, only these 4 types have been studied - of which 2 (cyclic and target) have not been designed for a long time and are mainly used by professional athletes.
Who is the keto diet contraindicated for and what are its pros and cons?
Advantages:
- appetite control, and at the same time weight loss - fatty and protein foods are very satisfying - overeating is certainly not threatened here. In addition, the absence of sugar "jumps" without fast carbohydrates reduces hunger;
- energy boost - mitochondria work best on a keto diet - they supply cells with energy. The point is, ketones are harder to metabolize than carbohydrates, so they provide more energy;
- prevention of cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats closely related to the level of "bad" cholesterol. As long as you limit yourself to carbohydrates, triglycerides are expended for energy and do not accumulate in fat cells;
- blood sugar control - studies show that the keto diet increases insulin sensitivity by 75% (assuming there are no trans fats in the diet) - this is due to the elimination ofsimple carbohydrates (candy, fruit). Such nutrition 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 provide more energy to brain cells, which further strengthens neural connections. Research also shows that ketones suppress the work of glutamate, an amino acid that stimulates the nervous system.
Disadvantages:
- 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 only resorts to such measures if too many ketones enter the bloodstream.
- dehydration - without a primary source of energy, the body begins to break down muscle glycogen - and that's 75% water. The fluid reserves at this time are exhausted;
- lack of vitamins, which leads to rejection of fruits;
- 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 exercise, and the keto diet, like any other diet, does not provide long term results. And not everyone will be successful in limiting themselves to carbs for long - as soon as you eat something sweet, the process of ketosis will be immediately interrupted.
Before starting a keto diet, ideally, see a doctor and take the necessary tests - after all, in some cases a ketogenic diet is contraindicated:
- pregnancy and nutrition;
- gout and joint disease;
- gallstones;
- thyroid gland disorders;
- Diabetes;
- liver cirrhosis;
- Gilbert's syndrome;
- low pressure;
- lack of weight.
It is not recommended to follow a keto diet for a long time - there is a risk of health problems:
- low level of protein in the blood (can lead to liver, kidney and bowel disease);
- accumulation of fat in liver tissue;
- stones in the kidneys;
- vitamin and mineral deficiency;
- constant hunger;
- sleep problems;
- nausea, lethargy and dizziness;
- abdominal pain and headache.
Dos and Don'ts on the Keto Diet
It's forbidden:
- sweet foods: sodas, fruit juices, smoothies, ice creams, chocolate, candies;
- cereals: rice, pasta;
- fruits: almost all fruits except avocado, lime, lemon, asparagus, celery;
- legumes: peas, beans, lentils, chickpeas;
- roots and tubers: potatoes, sweet potatoes, carrots, parsnips;
- dietetic foods: low-fat mayonnaise, dressings;
- some condiments and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup;
- unhealthy fats: refined oils, mayonnaise, fast food;
- sweet alcohol: beer, sweet wine, liqueur, cocktails;
- sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts.
Can:
- meat: beef, ham, bacon, chicken, turkey;
- fatty fish: salmon, trout, tuna, mackerel;
- seafood: shrimps, mussels, squid;
- eggs: firm, quail;
- butter and cream: butter and ghee, heavy cream;
- cheeses: creamy, mozzarella, gouda, brie, parmesan;
- nuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
- healthy oils: olive, coconut, sesame, avocado oil;
- some fruits: avocado, lime and lemon;
- low-carb vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
- green vegetables: arugula, spinach, parsley, basil;
- berries: raspberries, gooseberries, blackcurrants;
- seasonings: salt, pepper and other spices;
- drinks: water, tea, coffee, soft drinks without sugar;
- alcohol: dry white and red wine, whiskey.
Weekly keto diet menu (this is just one example)
- On 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 mashed cauliflower.
- Tuesday
- breakfast: coffee without sugar, hard-boiled egg;
- snack: macadamia nuts;
- lunch: tuna salad with tomatoes;
- snack: sugarless almond flour cookies (a few pieces);
- dinner: zucchini noodles with meatballs in a creamy sauce.
- Wednesday
- breakfast: scrambled eggs with salsa sauce (optional) and pieces of cheese;
- Snack: Whole Greek yogurt, pecans
- lunch: miso soup or broccoli puree soup;
- snack: a cocktail of almond milk and butter, raspberries;
- dinner: simmered chicken with asparagus and mushrooms.
- Thursday
- breakfast: keto pancakes (60g almond flour, 4 eggs, 120g cottage cheese);
- snack: two hard-boiled eggs;
- lunch: chicken cutlets breaded with almonds (flour), herbs, cucumbers, a slice of goat cheese;
- snack: a few slices of cheese and peppers;
- dinner: grilled shrimp with lemon sauce and asparagus garnish.
- Friday
- breakfast: scrambled eggs with bacon and herbs;
- snack: a handful of nuts and berries;
- lunch: roast beef;
- snack: celery in almond sauce;
- dinner: baked tofu with cauliflower, broccoli, pepper and peanut sauce.
- Saturday
- breakfast: baked avocado with egg;
- snack: cabbage chips;
- lunch: roll with salmon and avocado, coated with seaweed (no rice);
- snack: meat sticks, olives;
- dinner: grilled beef skewer 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: baked trout.
Corn:almost all diets on the Internet are dangerous and do not guarantee results - only a good specialist or doctor can make a competent nutritional plan. Here are some additional tips:
- Start with a low-carb diet- with a keto diet, the amount of carbohydrates is reduced to 50 g per day. Eating a moderate amount of carbohydrates is a great start for the body. So you can always understand how good this type of food is for you.
- Combine products- add non-starchy vegetables (broccoli, asparagus, cucumbers) to the diet - a sudden 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 water-salt balance is also disturbed.
- Don't limit yourself to portions (within reason, of course)- Avoiding carbohydrates and reducing the amount of protein in a calorie deficit can lead to hormonal disturbances.
Have questions? Here are the answers to the most popular.
- Is it possible to go back to carbohydrates after a while?
Yes, 2-3 months after the start you can add some carbs, but not often.
- With carbohydrates, everything is now clear - 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 ketosis will end and you will have to start all over again.
- Will the muscles disappear with the weight?
Regardless of the diet, there is a risk that the muscles will "explode". But the proteins and fats associated with physical activity can slow this process down a bit.
- Can you build muscle on a keto diet?
Yes, but it will be more difficult than with a balanced diet.
- Wouldn't a lot of fat make me sick?
It depends on the type of fat you eat. If it is trans fat - fast food, sausage, French fries - then yes, there will be more harm than good. They must be eliminated from the diet.