Keto Diet: Learn more about nutrition and ketosis
The purpose of the ketogenic diet is to force the body to use fat as the main source of energy. As a rule, this process takes place in another way: the carbohydrates that come with food are processed into glucose - the basis for the functioning and nutrition of the brain and cell structures of other organs. If you limit the amount of carbohydrates, then the liver converts fats into ketone bodies.
Experts recommend following a ketogenic diet for the following conditions:
- diabetes, epilepsy and autism;
- Alzheimer's disease and brain tumor;
- stroke, depression, Parkinson's and Charcot disease;
- schizophrenia, head trauma and hyperactivity;
- overweight, irritable bowel syndrome and tremors;
- cardiovascular pathologies and respiratory failure.
To understand how the keto diet works in the body, you need to understand the ketosis process. For full functioning, a person needs a sufficient amount of energy in ATP format (a universal resource that is mandatory for biochemical processes). On average, you need about 1800 kcal per day. About 400 kcal is consumed by the brain - this is 100 g of glucose. What happens to the body if carbohydrates are almost completely excluded from the diet?
Ketosis is a process that uses fat as the main source of energy while keeping carbohydrates to a minimum. Without extra effort, as a natural process, similar changes in the body are observed in infancy and in women during pregnancy.
In ketosis, insulin levels drop and large amounts of fatty acids are removed from adipose tissue. The oxidation process takes place in the liver, where ketones (organic substances) are produced - energy sources for the body. They penetrate the blood-brain barrier and nourish brain cells.
Considering biochemical processes in more detail, you should pay special attention to the "fat burning" process. In this case, the fatty acid molecules are converted to acetyl-CoA. This element combines with oxaloacetates and creates the Krebs cycle, which occurs in cell mitochondria. As a result of this process, substances important for vital activity 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, as in this case free radicals are not formed, which is necessary in old age. Ketones are automatically produced in the body when the diet includes the consumption of less than 30 grams of carbohydrates per day and 0. 8-1. 5 grams of protein per 1 kg of body weight. At the same time, high-quality saturated fats are needed in sufficient quantities (butter, egg yolk, lard and lard, etc. ).
The benefits of ketones for our body are as follows:
- Internal organs and tissues (heart, brain, kidneys) work much more efficiently.
- A healthy heart is surrounded by thick fatty tissue, without which it does not beat well.
- The brain works 25% more efficiently than with blood glucose.
Ketones are ideal fuels for cellular structures, they are not harmful and non-inflammatory. They do not glycate, that is, they do not contribute to cellular aging and do not shorten a person's lifespan. Healthy ketosis starves cancer cells and increases mitochondrial function to generate more energy in a reliable and sustainable way.
Difference between a ketogenic diet and a low carb diet
Only a regular lack of carbohydrates allows you to achieve ketosis. This process becomes permanent and is characterized by a marked increase in the level of ketone bodies in the blood. With a low carb diet, such processes go unnoticed, as the amount of carbohydrates and fats that enter the body daily with food is sufficient for energy needs.
If we talk about the keto diet, then this nutrient system is created in such a way that ketones are synthesized in the liver in large quantities and used as fuel. In ketosis caused by nutritional correction, the indicators reach a level of 0. 5 to 3. 0 mM / L. To determine the amount of ketones, you can use special test strips sold at the pharmacy. This is not possible with a low carb diet.
The ketogenic diet affects the body on several levels at the same time. Mitochondria were originally created to be used as an energy source by dietary fats. At the same time, the cell load with toxins is reduced and the amount of free radicals (waste) is reduced. Mitochondrial health is the key to optimal health. The ketogenic diet is the best way to maintain proper balance.
Indications for a ketogenic diet:
- Diabetes - to lower insulin levels, increase mitochondriogenesis and increase insulin sensitivity.
- Risks of developing cardiovascular disease (cholesterol and triglycerides in the blood) - to increase LDL size and lower insulin levels.
- Excess weight - to reduce appetite, reduce lipogenesis and reduce energy consumption for the thermal effect of proteins.
- Epilepsy - suppression of neuronal excitability and anticonvulsant action of ketones.
It has not been scientifically proven, but most experts claim that these diets help treat acne and neurological conditions. Ketosis is effective against polycystic ovary disease and cancer.
What is the "adaptation phase"?
Many reviews of the ketogenic diet show that some time after changing the diet, consciousness becomes blurred, health deteriorates and energy is lost. It is an adaptation that lasts during the first weeks after the start of the diet. This is due to the fact that the enzymes needed for full life are not enough, therefore, oxidative processes are slower.
is long during the "adaptation phase" for the body to reorganize to use other energy sources. The internal organs begin to absorb not carbohydrates but ketone bodies, breaking down fats from food. The condition of the body normalizes only after 4-6 weeks.
Research results
Results of clinical trials on the efficacy and safety of the ketogenic diet:
- Improving body composition. These diets consume 10, 000 fewer calories per day than the normal diet. At the same time, every day body weight decreases against the background of a decrease in body fat.
- Reduce performance under high intensity loads. During the first 30 days after a dietary change, your ability to exercise at a high intensity decreases. This is due to the fact that there is a decrease in intramuscular and hepatic glycogen.
- Reduction of intramuscular reserves. It is characterized by a decrease in glucose from food. It is accompanied by a decrease in the body's rate of recovery and the ability to build muscle mass.
The conclusion is clear - the ketogenic diet is optimal and effective for healing the body, but can not be used for muscle building. Ketosis is an irreplaceable process that can help you lose weight with health benefits.
These diets are widely used by athletes who engage in endurance cycling sports (cycling, triathlon, marathons, etc. ). This is due to the fact that in the body during ketosis there is an efficient burning of fat for energy production, which allows you to save the glycogen reserves available during excessive respiratory stress.
Food
If the diet is properly formulated, the result from the ketone diet will come in 2-3 weeks. After 1-2 years, the condition improves in 90% of cases. If you make mistakes, then the positive effect can never come.
Allowed oils and fats
Foods that contain these elements are a key element of these diets.
Eat the right fats, exclude unhealthy fats:
Unsaturated- (macadamia nut, avocado, olive oil, egg yolk);
- poly-unsaturated (fatty fish and animal protein).
It is not acceptable to include trans fats in the diet - processed foods that have undergone a hydrogenation process in order to increase shelf life, such as margarine.
The balance of omega-3 (shellfish, trout, tuna, krill and salmon) and omega-6 (walnuts, almonds, pine nuts, corn and sunflower oil) is important. Fatty meats and fish are recommended to be consumed in small quantities.
Products should be fried in beef, coconut or ghee fat. This food preparation approach allows you to get more essential fatty acids.
Protein in the diet keto
The higher the concentration of a certain substance in a product, the less it should be consumed. It is better to give preference to animal meat with grass and pasture food. This will eliminate the possibility of consuming steroids and harmful bacteria. Dark gums (poultry) are preferred.
Note that too much protein can reduce ketone synthesis and increase glucose production. The diet should contain no more than 35% protein food, which should be balanced with rich sauces and side dishes. For example, lean beef should be eaten with fatty cheese. Pork can be replaced with lamb without compromising ketosis.
Useful fish include cod, trout, tuna, catfish and mackerel. It is imperative to add shellfish (crab, lobster, oyster, squid or mussel) to the diet. Chicken eggs are an important supplier of protein. It is best to buy the product from free-range chickens. Useful poultry - duck, chicken, pheasant; gut - tongue, liver and heart.Fruits and vegetables for ketosis
Avoid plant foods that contain high amounts of glucose. The best vegetables are those that are high in nutrients and low in carbohydrates (leafy and green). Highlighting asparagus, peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables that grow underground should be limited as they store carbohydrates. They are recommended for frying, for example onions and carrots. Small amounts of citrus fruits, berries (blueberries, blackberries and raspberries), nightshades (eggplants and tomatoes) and root vegetables (mushrooms, garlic, parsnips) can be used.
Dairy products for the diet these
Whole milk can only be drunk with the main meal. In this case, moderation is important. Raw organic dairy products should be preferred. If you are lactose intolerant, stick to hard cheeses.
Among the healthy foods recommended for the ketogenic diet are:
- Greek whipped cream and yogurt
- homemade mayonnaise and soft cheese (brie, mozzarella);
- parmesan cheese, cheddar, porter;
- sour cream, cottage cheese, cream nuts, mascarpone.
Dairy products are widely used in sauces and fatty dishes. For a diet like this to reduce body weight, it is recommended to limit these foods.
Drinks and water for ketone production
The ketogenic diet aims to create a natural diuretic effect. This is why most people are dehydrated. In order to eliminate the likelihood of negative effects on the body, it is recommended to drink at least 4 liters of water a day.
Note that caffeine leads to fluid loss in the body, so energy drinks (tea and coffee) should be reduced to 2 cups a day. To eliminate the likelihood of developing keto flu, which is characteristic of improperly maintaining a keto diet, you need to learn how to compensate for the lack of electrolytes. To do this, you need to drink bone broth, which can be replaced with sports drinks with stevia or sucralose.