“These diets burn fat, but still maintain a very good caloric intake, allowing you to maintain muscle mass and a good metabolic rate. No wonder more and more people are choosing these diets. These are not just the principles of nutrition, this is a biohacking tool ”- these words can be read today on the social networks of diet fans. Is it really? Let's look at this question objectively and weigh the pros and cons
The essence of the ketogenic diet is to eliminate carbohydrates as much as possible (and this is not only baked goods, pasta, sugar and its substitutes, but also honey, fruits, root vegetables, cereals and rice inany form). The diet allows a quota of 5% carbohydrates due to berries, herbs and some vegetables.
For comparison: in the standard food pyramid, regulated by the World Health Organization as the basis of a balanced diet, the percentage of carbohydrates can be up to 60%.
As you know, it is not safe to practice a protein diet, but where do you get your energy from? The answer is in fats. You should not be afraid of them; the horrors of cholesterol, which frightened people throughout the twentieth century, in the XXI are considered the intrigues of interested pharmaceutical companies. Importers it is important to make a correction: we are talking about the right fats, rich in polyunsaturated fatty acids, and not about juicy kebabs, margarine and trans fats, which are harmful to health.
WHAT IS KETOSISA? HOW DOES THIS DIET WORK?
Food Principle
The body uses carbohydrates as the main "fuel" for the brain. With a sharp reduction in carbohydrates in the diet below 20 grams per day, the amount of glucose is critically reduced - and there is not enough energy for normal functioning and fat oxidation. To nourish the brain, the body begins the process of receiving alternative energy - ketosis. This is a condition that develops as a result of cellular carbohydrate starvation, when the body begins to break down fat for energy to form a large number of ketone bodies. Under normal conditions, the concentration of ketone bodies in the blood is very low, as they are replaced by glucose and the body does not need additional energy. During ketosis, the concentration of ketone bodies increases significantly.
Ketosis can also be achieved by fasting for a few days, but this is extremely harmful. Diet keto is an alternative to complete fasting that can cause less damage to the body. Along with food, we continue to get all the necessary substances and do not experience hunger, excluding only carbohydrates and forcing the body to start the process of breaking down fats.These diets have a very solid scientific basis; it showed excellent results in children and adults with epilepsy - until the disappearance of convulsive syndrome against the background of withdrawal of anticonvulsants. It is effective for people with certain autoimmune diseases and Alzheimer's disease, as well as for people with cancer. The fact is that tumor cells are "fed" with glucose, and according to studies, switching to a diet low in carbohydrates but high in fat leads to regression of the tumor process.
Observations of patients adhering to this eating pattern have shown that, surprisingly, a person begins to feel an increase in energy, brain activity increases, and mood improves. The secret lies in biochemical processes: the body switches to new sources of energy - ketones, formed during the breakdown of fat.
The first diet popularizers were biohackers who wanted to live a healthy and active life until adulthood.
Hollywood stars joined them and then the mania of these diets swept the world. Removing excess fat by consuming fats may simply need to be done.
However, only an experienced dietitian should prescribe these diets. Not a diet consultant, not an Insta food blogger, not a nutritionist or the like. There are some contraindications to this food system, for example, diabetes, chronic pancreatitis, cholecystitis, familial hyperlipidemia, etc. In addition, at the beginning of the diet, when switching to other energy sources, a complex body adaptation is common.
KETO diet food pyramid
The main drawbacks of the diet are:
- This is an unbalanced diet. When you completely eliminate carbohydrates, you lose a large number of nutrients to the body.
- A tendency to constipation may occur. For the organs of the gastrointestinal tract, such a diet is not at all beneficial.
- Acetone odor may appear from body, urine and mouth. To minimize odor, you should drink more than 2 liters of water per day to extract more acetone.
- All carbohydrates are excluded, a process that is usually not so active is caused artificially, the load on the liver increases. This is quite sick.
Main Benefits of Diet These:
- Rapid weight loss. Excluding carbohydrates from the diet does not allow the body to use substances as usual: store fats "in reserve" and use carbohydrates as the main energy.
- There is no constant feeling of hunger as with other diets. This means that there are no sharp jumps in blood sugar (the role of glucose is played by ketone bodies).
- High-calorie foods satiate and help prevent breakdowns.
- Fats are burned in the body and muscle mass is maintained.
Who is this type of diet contraindicated for:
- pregnant;
- persons with diseases of the gastrointestinal tract;
- persons with type 1 and 2 diabetes mellitus;
- people with endocrine pathology;
- breastfeeding
Is it really possible to lose weight on a diet like this?
These diets promote weight loss, energize and allow a person to stay full longer. The secret to increased satiety and energy levels lies in the fact that most calories come from fat, which is highly nutritious and slowly digested. As a result, people on these diets consume fewer calories as they do not experience hunger attacks longer. They no longer need to eat so much or so often.
Its main purpose is to constantly keep a person in a state of natural ketosis. It usually takes about four to eight weeks for a full fit. After this time, the glycogen level (glucose stored in your muscles and liver) will decrease, excess water will be released from the body, muscle endurance will increase and the person will feel a powerful burst of energy. When you start eating low carb foods in your ketogenic diet, you will need to monitor your ketosis. This way you will know exactly what you are doing well and what is wrong, and if you need to make any changes to your diet. The simplest test is the ketone respiration test. After a few days, you will experience a fruity, slightly sour or even metallic taste in your mouth. What is the reason? While in ketosis, your body synthesizes ketone bodies: acetone, acetoacetate, and beta-hydroxyburate. Acetone is excreted in urine and respiration, which is the reason for the appearance of "ketone respiration". Typically, bad taste and bad breath subside after two weeks.
Diet side effects
Decreasing the percentage of carbohydrates causes a decrease in the levels of insulin in the blood, as a result of which the kidneys receive a signal to release excess sodium. Between reducing your sodium intake and getting rid of excess sodium deposits, your body releases more baking soda than normal, and as a result, sodium and other electrolyte levels fall. When this happens, you may experience fatigue, headaches, cough, runny nose, irritability and nausea. This condition is called ketoplash. Importers It is important to understand that it is not caused by the flu virus. Such a cold is neither dangerous nor infectious. The name in this case only reflects the similarity of the symptoms. When signs of anxiety appear, many people get scared, thinking that these diets have negatively affected their health and start eating carbohydrates again. In fact, cooling these is a sign that your body has finally cleared sugar, carbohydrates and industrial foods and is rebuilding itself to start using fats for energy. It usually only takes a few days, this is how long it takes to adjust. You can alleviate the condition by including more sodium and electrolytes in your diet by drinking more water.
In any case, before a diet, you should consult your doctor and during this period monitor your condition: blood biochemistry, blood pressure, condition of the cardiovascular system and organs of the gastrointestinal tract.
It is important to note the main thing: each person is different - with a unique body structure, genetically inherited composition, stress factors, level of physical activity and acquired eating habits, which have a tremendous impactin health.
So the ketogenic diet is a high-fat, low-carbohydrate diet plan designed to put the body in a state called "ketosis" and burn stored fat. Created for children with epilepsy, the famous diet has exploded in popularity in recent years.
However, already a year ago, most of the media questioned the benefits and even safety of this method of weight correction. The ketogenic diet is not a magic bullet for weight loss. Avoiding carbohydrates leads to an unbalanced diet (you deprive yourself of essential nutrients), headaches, weakness and chills. And diet keto can also cause a lipotoxic condition, and as a result, provoke inflammation of the liver, gallbladder and stomach upset. In the long run, it may increase the risk of atherosclerosis and insulin stroke.
Listen and study your body. And then you can, if you wish, quickly lose those extra pounds by choosing the best weight correction method for yourself.