One of the most optimal diets based on scientific and medical principles is ketogenic. Originally developed for the treatment of childhood epilepsy, this diet is low in protein, low in fat, and moderate in protein. Such a diet leads to ketosis, in which body fat itself is burned.
The essence of ketosis
With a diet in which carbohydrate intake is limited, external sources for glucose production are excluded. The brain has to give orders to the body to compensate for its absence, and its own fat acts as a source of compensation. They are converted into fatty acids and ketone bodies. Ketones are replacing lost glucose. An increase in their concentration in the blood is called ketosis. In fact, this is the process of survival of the body and the safety of the brain with inadequate intake of carbohydrates and fats from the outside.
Keto Diet To Lose Weight
Originally created to prevent epilepsy, the keto diet can be used as an effective weight loss system. Its use causes the liver to produce ketones and a sharp decrease in insulin levels. Insulin is responsible for regulating fat storage in the body. Decreased insulin concentrations cause weight loss: fat is not stored, but is consumed for energy by the body.
Along with the main benefits of ketosis, this diet has bonus properties:
- hunger is reduced;
- the body contains a constant supply of energy resources;
- adhering to a keto diet can be time consuming;
- is great for sports that require a lot of endurance as it can store glycogen stores.
The Principle of Low Fat Low Carbohydrates ("low carb, high fat"), first implemented by dietitians in Sweden, became a confirmation of the truth of the "fat" diet idea.
The LCHF diet, which emerged in the early 2000s, has proven their suitability and harm to the body.
BUCH works the same way: abbreviation stands for protein-carbohydrate food replacement. Because of this replacement, the body needs the emergency to burn stored glycogen, and then its own fat.
In the classic antiepileptic keto diet, the ratio of fat and protein carbohydrates is 4: 1. The keto version for weight loss tends to be higher in protein content and lower in carbohydrate content.
Avoiding high carb foods is a practical step. This:
- sweet fruits and vegetables;
- bread products;
- pasta;
- sugar;
- starchy vegetables and peas.
A large number of foods saturated with fat are introduced into the diet: cheese, fatty cottage cheese and butter. Since MCFA is preferred for keto diets, one option is a diet that includes coconut oil. In this product, the concentration of MCT (oil, consisting of medium chain elements of 6-12 atomic length) is maximum (15%).
For a daily keto diet, 20-30 grams of carbohydrates is sufficient. This means clean, i. e. CLEAN, weight.
Calculating NET carbohydrates is simple: reducing fiber from total carbohydrate intake.
There are no significant protein restrictions. Its intake must be within 25% of all foods eaten.
There are three types of keto diets:
- Standard. This option involves the rejection of carbohydrates almost all the time.
- Target. Allows the intake of small amounts of carbohydrates to restore glycogen after serious exercise or after physical activity.
- Loop. Given the intake of carbohydrates as needed, it is directly related to the level of deficiency of the body.
Diet Level
The body will take a week to adjust to such a diet. This process is carried out in three stages. The first two stages usually take two days and include:
- twelve-hour glycogen production levels of food carbohydrates consumed;
- the use of glycogen in the body stored in the tissues and muscles of the liver.
This is followed by stages that last from three to five days, during which the body seeks to recover energy lost from daily dietary protein and from the muscles of the body. This level is more difficult than the previous one both psychologically and physically pure.
The next step is the end of metabolic adaptation to artificially created extreme regimes, the burning of your own triglyceride supply and the production of ketone bodies. With the onset of ketosis, the body's protein breakdown slows down.
In this situation, weight loss is between 0, 5 and 2, 5 kg per week.
Planning for the first week involves eating 50/50 protein and fat. To maintain muscle mass and not display body protein damage, at least 4 g of protein per 1 kg of body weight should be consumed with food.
The second week considers this ratio:
- fat - 65-75%;
- protein - 25-30%;
- carbohydrates - 5%.
The Benefits of a Keto Diet
Although weight loss is comparable, the keto diet has some beneficial advantages over low-calorie diets.
- Reduces insulin levels significantly.
- Reduces the level of sugar in the body, becomes an excellent prevention of diabetes and one of its treatment methods.
- Promotes higher brain performance by helping prevent blood sugar spikes and increasing the amount of beneficial fatty acids in this regard.
- Weight loss during the keto diet leads to stabilization of blood pressure.
- Skin condition improves, which is very important for women.
- There is a classic version of the diet that effectively overcomes the development of epilepsy.
- Great for endurance sports because it saves insulin stores.
Contraindications and side effects
For most healthy people, adopting a ketogenic diet is safe. Along with this, if there are a number of diseases, it is necessary to have an initial consultation with a nutritionist.
Keto restrictions may be caused by:
- take antidiabetic drugs;
- high blood pressure;
- breastfeeding needs;
- presence of liver disease, kidney disease or pathology of the cardiovascular system.
Unusual side effects of keto diet practices include:
- muscle cramps;
- constipation;
- decreased physical stamina levels for those using keto for the first time;
- hair loss;
- lack of breast milk or decreased quality while breastfeeding;
- exacerbates the symptoms of gallstone disease;
- dyspepsia;
- itchy skin appearance;
- decreased mental alertness and ability for prolonged concentration;
- imbalance in diet.
Keto Diet Menu
To quickly enter a state of ketosis, carbohydrate intake should be limited to a daily requirement of 15 grams. The diet involves the intake of these nutrients mainly from nuts, vegetables and dairy products.
So,What You Can Eat Keto Diet, Food List:
- meat, fish and eggs in any form - are major suppliers of protein and unsaturated fatty acids;
- seafood - due to its saturation with micro elements;
- green leafy fiber-rich;
- ground vegetables;
- dairy products - contain a lot of calcium, vitamins and minerals;
- berries with low glycemic index - blackberries, raspberries;
- low carb sweetener;
- coconut oil and other saturated fats;
- sour apples, cherries, pomegranates.
How to replace bread
The question is what to eat instead of bread? This can be a thin roasted omelet made from eggs. You can also buy flour from almonds, coconuts and make "bread" from it. Fried cheese or plain cheese will also be the basis of a sandwich with vegetables, fish or meat.
Distribution of food throughout the day
- Breakfast. Calorie content ranges from 550-600 kcal. Cheese, vegetables, scrambled eggs, or protein shakes. During breakfast, you should consume no more than 15 g of carbohydrates.
- Lunch in terms of carbohydrates is limited to the same 15 g, but the calorie content is lower: 350–400 kcal. Lunch includes meat soup or meatballs without pasta. Other options are rice and chicken breast.
- Dinner can be done with meat or fish with green vegetables. Calorie content - 300 kcal.
- Snacks as a whole should not carry more than 5 g of carbohydrates into the body. Includes cheese, fish, nuts, cottage cheese.
Rules for entering ketosis
The following steps can help you insert ketosis optimally:
- frequent short-term rejection of snacks, which causes insulin surges;
- physical training performance;
- a menu that prioritizes fat as the main source of energy in a ketogenic diet;
- decreases protein intake to 1. 5 g per 1 kg of body weight;
- net carbohydrate intake in doses not exceeding 20 g per day;
- significant fluid intake - up to four liters a day. In addition to water, you can drink green tea, coffee without sugar;
- energy efficient planning for this week.
Signs of ketosis are:
- loss of natural appetite;
- better energy and mood;
- the appearance of acetone odor from the mouth and from the body;
- detects the presence of ketones in the urine.
Doctor's testimony about keto diet deficiency
The keto diet is categorized as contraindicated in fermentopathy (a condition with a lack of enzymes that break down fats and proteins), in chronic adrenal insufficiency, in hepatic and chronic renal failure. Such protein and fat loads are unbearable for people with similar pathologies.
Diseases of the liver, pancreas, and gallbladder can also be worse or first appear during a keto diet.
The keto diet is also not suitable for people with high cholesterol levels, as it will lead to increased formation of atherosclerotic plaques and, as a consequence, deterioration of vascular conditions. This method of weight loss is also not suitable for some endocrinological diseases (for example, hypothyroidism).
But healthy people also need to be very careful when eating this type of food. Due to the shift of the diet towards protein and fat, the intestinal microbial landscape can change. Excess protein and lack of vegetables and fruits can provoke the growth of unwanted microflora in the gut, resulting in bloating, constipation and poor digestion. Again, due to restrictions in the diet of vegetables and fruits, one can naturally fear hypovitaminosis and lack of trace elements, which in turn can lead to decreased immunity.
There is only one conclusion: before deciding on a keto diet, you should consult a competent specialist about whether it is safe for you, taking into account anamnestic data. And if a decision is made to adhere to a diet, then monitoring the patient's condition is still required to prescribe vitamins, trace elements and probiotics, if necessary.
Summary:
- Low carbohydrate regimens should be noted because they are scientifically based and empirically proven to be effective.
- In comparison to a low-calorie protein diet, the results of this system are more humane in relation to the physical and mental resources of the body.
- In the diet, calculating the daily schedule layout and buying the necessary quality products is not difficult.
- Eating like this practically does not limit the normal way of life.
- Suitable for both men who do hard physical work and are accustomed to eating a lot of meat, and women who solve their cosmetic problems.
- Dietary supplements are the prevention of stress surges, normalization of cholesterol levels and increased brain function.