As interest in the ketogenic 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 ketogenic diet?
The ketogenic diet, or ketogenic diet, is a low-carb, high-fat diet. Simply put, there are very few carbohydrates with such a diet - 2-4%, not so much protein - 6-8%, and especially fat - 85-90%. All sweets, cereals, fruit, legumes are excluded from the diet and only healthy fats remain: meat, fish, eggs, nuts. For the body, such a nutrient ratio is not standard, because it normally extracts energy from carbohydrates.
When the body loses its main food source, the liver starts breaking down fats, including from fat stores, and converts them into ketone bodies (ketones) - acetoacetate, beta-hydroxybutyric acid, and acetone. Some of them are spent on the energy needed by the cells, others accumulate in the blood. This process is called ketosis, a state in which the body uses fat as an alternative energy source. Because of this, you start losing weight quickly, but you get a lot of "side effects".
Why then was the ketogenic diet invented?
The nutritional principles of the keto diet date back to 460 BC. C. So in the human diet there was only food 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 began with the publication of the first book on a carbohydrate-free diet in 1864 by William Bunting. On the advice of doctor William Harvey, he gave up carbohydrates (beer, sweets, potatoes) in favor of proteins and fats and lost 21 kg. So it was ordinary propaganda and nothing more: scientific evidence of this only appeared in 1921, when Dr. Wilder published the first work on the ketogenic diet. In it, he described the effectiveness of such nutrition for patients with epilepsy. So other doctors started studying the diet and found other benefits in it. For example, that in addition to curing various diseases, the diet helps to lose weight quickly.
So the keto diet has gone beyond medical purposes and has become popular - obviously, who doesn't want to lose weight on a healthful diet? Interest in the ketogenic diet is still ongoing, research continues, but little is known about the benefits of avoiding carbohydrates for a healthy person. So it's not safe to start such a diet yourself, because 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 - allowed carbohydrates. Bodybuilders use this technique to quickly gain lean muscle mass.
- Objective:Carbohydrates on this diet are allowed on training days, but only in high-intensity workouts - in this case, the carbs are burned before they have time to stop the ketosis process.
- High protein content:60% fat, 35% protein and 5% carbohydrate.
In fact, there are far more types of ketogenic diets than on this list, including, for example, vegan, lazy, limited. Most importantly, only these 4 types have been studied - 2 of which (cyclic and target) are not designed for a long time and are mainly used by professional athletes.
For whom is the ketogenic diet contraindicated and what are its pros and cons?
Professionals:
- appetite control and weight loss at the same time - fatty and protein foods are very satisfying - overeating is definitely not threatened here. In addition, the absence of "skip" sugar without fast carbohydrates reduces hunger;
- increased energy - mitochondria work best on a ketogenic diet - provide energy to cells. The fact is that ketone bodies are more difficult to metabolize than carbohydrates, so they provide more energy;
- cardiovascular disease prevention - ketosis controls blood pressure and triglyceride levels - fats that are closely related to the "bad" cholesterol level. As long as you stick to carbohydrates, triglycerides are spent on energy, not accumulating in fat cells;
- blood sugar control - studies show that the keto diet increases insulin sensitivity by 75% (assuming the absence of trans fats in the diet) - this is due to the elimination of simple carbohydrates (sweets, fruits). 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 (e. g. epilepsy) - ketones provide 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.
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 resorts to such measures only if too many ketone bodies enter the bloodstream.
- dehydration - without a main source of energy, the body begins to break down muscle glycogen - and it is 75% water. The liquid reserves at this time are exhausted;
- lack of vitamins, which leads to the rejection of fruits;
- unbalanced nutrition and at the same time constipation and bloating: an excess of fatty and protein foods for the digestive system - stress;
- there is no guarantee that you will lose weight: the weight loss process does not work without sports, and the ketogenic diet, like any other diet, does not provide long-term results. And not everyone will be able to limit themselves to carbohydrates for long: as soon as you eat something sweet, the ketosis process will be immediately stopped.
Before starting a ketogenic diet, ideally, consult a doctor and pass the necessary tests - after all, in some cases, a ketogenic diet is contraindicated:
- pregnancy and nutrition;
- gout and joint diseases;
- cholelithiasis;
- disorders in the thyroid gland;
- diabetes;
- cirrhosis of the liver;
- 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 level of protein in the blood (can lead to liver, kidney, intestinal disease);
- accumulation of fat in the liver tissue;
- kidney stones;
- deficiency of vitamins and minerals;
- constant hunger;
- sleep problems;
- nausea, lethargy and dizziness;
- abdominal pain and headache.
Dos and don'ts on the keto diet
It is forbidden:
- sugary foods: soda, fruit juices, smoothies, ice cream, chocolate, candy;
- cereals: rice, pasta;
- fruit: almost all fruits except avocado, lime, lemon, asparagus, celery;
- legumes: peas, beans, lentils, chickpeas;
- roots and tubers: potatoes, sweet potatoes, carrots, parsnips;
- diet foods: low-fat mayonnaise, salad dressings;
- some condiments and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup;
- unhealthy fats: refined oils, mayonnaise, fast food;
- sweet spirits: beer, sweet wine, liqueurs, cocktails;
- sugar-free diet foods: sugar-free sweets, syrups, puddings, sweeteners, desserts.
Can:
- meat: beef, ham, bacon, chicken, turkey;
- blue fish: salmon, trout, tuna, mackerel;
- seafood: shrimp, mussels, squid;
- eggs: farm, quail;
- butter and cream: butter and clarified butter, cream;
- cheese: creamy, mozzarella, gouda, brie, parmesan;
- nuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
- healthful oils: olive oil, coconut, sesame, avocado;
- some fruits: avocado, lime and lemon;
- low-carb vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
- vegetables: rocket, spinach, parsley, basil;
- berries: raspberries, gooseberries, black currants;
- seasonings: salt, pepper and other spices;
- drinks: water, tea, coffee, sugar-free carbonated soft drinks;
- alcohol: dry white and red wine, whiskey.
Weekly menu of the ketogenic diet (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 cherry tomatoes;
- snack: sugar-free biscuits with almond flour (a couple of pieces);
- dinner: zucchini noodles with meatballs in a creamy sauce.
- Wednesday
- breakfast: scrambled eggs with gravy sauce (optional) and pieces of cheese;
- Snack: Whole Greek yogurt, pecans
- lunch: miso soup or broccoli puree;
- snack: a cocktail of almond milk and butter, raspberries;
- dinner: stewed chicken with asparagus and mushrooms.
- Thursday
- breakfast: keto pancakes (60 g of almond flour, 4 eggs, 120 g of cottage cheese);
- snack: two hard-boiled eggs;
- lunch: chicken cutlets in almond breading (flour), aromatic herbs, cucumbers, a slice of goat cheese;
- snack: a couple of slices of cheese and pepper;
- dinner: grilled prawns with lemon sauce and asparagus side dish.
- 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.
- on Saturday
- breakfast: baked avocado with egg;
- snack: cabbage chips;
- lunch: roll with salmon and avocado, wrapped in seaweed (no 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 (without added sugar);
- dinner: baked trout.
But:almost all diet plans from the Internet are unsafe and do not guarantee results - only a good specialist or doctor can come up with a competent nutrition plan. Here are some other tips:
- Start with a low-carb diet- with a ketogenic diet, the amount of carbohydrates is reduced to 50 g per day. Eating moderate amounts of carbohydrates is a good start for the body. So you can still understand how this type of food suits you.
- Combine products- add non-starchy vegetables to the diet (broccoli, asparagus, cucumbers) - a sharp change in the usual diet can cause constipation - the intestine needs time to get used to fatty foods.
- Drink more water(preferably with ½ teaspoon of salt) - together with the depletion of energy reserves, the water-salt balance is also disturbed.
- Don't limit yourself to portions (within reasonable limits, of course)- Avoiding carbohydrates and reducing the amount of protein in a calorie deficit can lead to hormonal disturbances.
Do you have questions? Here are the answers to the most popular ones.
- Is it possible to go back to carbohydrates after a while?
Yes, 2-3 months after starting, you can add some carbohydrates, but not often.
- With carbohydrates, now everything is clear - they need to be reduced to the maximum. And the 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 go away along with the weight?
With any diet there is a risk that the muscles "break". But protein and fat in tandem with physical activity can slow this process down a bit.
- Can you build muscle on a ketogenic diet?
Yes, but it will be more difficult than with a balanced diet.
- Wouldn't that much fat make me sick?
It depends on what kind of fat you eat. If these are trans fats - fast food, sausage, french fries - then yes, there will be more harm than good. They should be eliminated from the diet.
