"The keto diet burns fat, but maintains a very good caloric intake, allowing you to maintain muscle mass and a good metabolic rate. It 's not something that more and more people are choosing the keto diet. the principles of nutrition, but it is a tool of biological relaxation "- these words can be read today on the social networks of followers of the keto diet. 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 as many carbohydrates as possible (and this is not only baked goods, pasta, sugar and its substitutes, but also honey, fruits, root vegetables, cereals and rice in any form). The diet allows a quota of 5% carbohydrates due to berries, herbs and certain vegetables.For comparison: in the typical food pyramid, regulated by the World Health Organization as the basis of a balanced diet, a percentage of carbohydrates can be up to 60%.
As you know, it is not safe to go on a protein diet, but where do you get your energy from? The answer is in fats. You should not be afraid of them. The horror of cholesterol, which was feared by people during the twentieth century, in the twentieth century are considered intrigues of interested pharmaceutical companies. It is important to make a correction: we are talking about the right fats, rich in polyunsaturated fatty acids, and not juicy kebabs, margarine and trans fats, which are harmful to health.
WHAT IS KETOSIS? HOW DOES KETO NUTRITION WORK?
Beginning of the diet
The body uses carbohydrates as the main fuel for the brain. With a sharp reduction in dietary carbohydrates below 20 grams per day, the amount of glucose is significantly reduced - and there is not enough energy for normal function and fat oxidation. To nourish the brain, the body begins the process of obtaining alternative energy - ketosis. This is a condition that develops as a result of starvation of cell carbohydrates, when the body begins to break down fat for energy to form large numbers of ketone bodies. In the normal state, the concentration of ketone bodies in the blood is very low, as they are replaced by glucose and the body does not need extra energy. During ketosis, the concentration of ketone bodies increases sharply.
Ketosis can also be achieved by fasting for several days, but this is extremely harmful. The keto diet is an alternative to completing fasting that can cause less harm to the body. Along with food, we continue to receive all the necessary substances and do not feel hungry, except for carbohydrates and forcing the body to begin the process of breaking down fats.
The keto diet has a fairly solid scientific basis. showed excellent results in children and adults with epilepsy - until the disappearance of spastic syndrome in the context 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 cancer cells "supply" glucose, and according to studies, switching to a diet low in carbohydrates, but high in fat leads to a slowing down of the tumor process.Observations of patients following this diet have shown that, paradoxically, a person begins to feel a surge of energy, brain activity increases and mood improves. The secret lies in biochemical processes: the body changes to new sources of energy - ketones, which are formed during the breakdown of fat.
The first people of the keto diet were bio-manufacturers who wanted to live healthy and active in mature old age.
The Hollywood stars came in with them and then the madness of the keto diet hit the world. Getting rid of excess fat by consuming fats can simply be done.
However, only an experienced dietitian should prescribe the keto diet. No nutrition consultant, no Insta Food blogger, no nutritionist or keto specialist. There are some contraindications to this diet, for example, diabetes, chronic pancreatitis, cholecystitis, familial hyperlipidemia and so on. In addition, at the beginning of the diet, when you switch to other energy sources, it is a complex adaptation of the body.
THESE DIET FOOD PYRAMID
The main disadvantages of the keto diet:
- This is an unbalanced diet. When you eliminate carbohydrates completely, you lose a huge amount of nutrients to the body.
- Constipation may occur. For the organs of the gastrointestinal tract, such a diet is not at all useful.
- Acetone odor may appear from the body, urine and mouth. To minimize the odor, you should drink more than 2 liters of water a day, so that the acetone is removed more actively.
- All carbohydrates are excluded, a process is activated artificially, which is usually not so active, the load on the liver increases. This is quite unhealthy.
Key Benefits of the Keto Diet:
- Rapid weight loss. Excluding carbohydrates from the diet does not allow the body to use substances as usual: to store fat "in stock" and to 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 are saturated and help prevent harm.
- Fats are burned in the body and muscle mass is maintained.
For whom this type of diet is contraindicated:
- pregnant?
- people with diseases of the gastrointestinal tract.
- people with type 1 and 2 diabetes,
- people with endocrine pathologies.
- breastfeeding
Is It Really Possible To Lose Weight On A Keto Diet?
The keto diet promotes weight loss, activates and allows a person to stay fuller longer. The secret to increased satiety and energy levels lies in the fact that most calories enter the body with fats, which are very nutritious and slow to digest. As a result, people on a keto diet consume fewer calories because they do not have more hunger attacks. They no longer need to eat as often as they often do.
Its main purpose is to keep a person in a state of natural ketosis. It usually takes about four to eight weeks for a complete keto adjustment. After this time, the level of glycogen (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 strong burst of energy. When you start eating low carb foods in your ketogenic diet, you should monitor your ketosis. This way you will know exactly what you are doing right 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 taste 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 β-hydroxybutyrate. Acetone is excreted in the urine and breath, which is why "ketone respiration" occurs. Bad taste and bad breath usually go away after a few weeks.
Dietary side effects
Decreasing the carbohydrate ratio causes the blood insulin levels to drop, causing the kidneys to receive a signal to release excess sodium. Between reducing sodium intake and flushing out excess sodium deposits, your body releases more baking soda than normal, and as a result, levels of sodium and other electrolytes decrease. When this happens, you may experience fatigue, headache, cough, runny nose, irritability and nausea. This condition is called ketoplasty. It is important to understand that it was not caused by the flu virus. Such a cold is neither dangerous nor contagious. The name in this case only reflects the similarity of the symptoms. When signs of discomfort appear, many people become frightened, believing that the keto diet has negatively affected their health, and start eating carbohydrates again. In fact, the keto cold is a sign that your body has finally cleared up sugar, carbohydrates and industrial foods and is rebuilding to use fats as an energy source. It usually only takes a few days, this is the time 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, the state of the cardiovascular system and the organs of the gastrointestinal tract.
It is important to emphasize the main thing: each person is different - with a specific body structure, genetic inheritance, stressors, level of physical activity and acquired eating habits, which have a huge impact on health.
Thus, the ketogenic diet is a high-fat, low-carbohydrate meal plan designed to put the body in a state called ketosis and burn stored fat. Designed for children with epilepsy, the diet of keto celebrities has exploded in recent years.
However, as early as a year ago, most media outlets questioned the benefits and even safety of this weight correction method. The ketogenic diet is not a magic bullet for weight loss. Avoiding carbohydrates leads to an unbalanced diet (depriving yourself of essential nutrients), headaches, weakness, chills. The keto diet can also cause a lipotoxic condition and, as a result, cause inflammation of the liver, gallbladder and upset stomach. In the long run, it may increase the risk of atherosclerosis and stroke.
Listen and study your body. And then you can, if you want, quickly lose those extra pounds by choosing the best weight correction method for yourself.