As interest in the ketogenic diet grows and research continues, a lot of information is emerging on this topic, all of this is a bit confusing. Let's try to find out how this energy system works and why so little is known about it.
What is the ketogenic diet?
The ketogenic diet, or the ketogenic diet, is a low-carb, high-fat diet. In short, there are very few carbohydrates with such a diet: 2-4%, not so many proteins, 6-8%, and above all, fats, 85-90%. All sweets, cereals, fruits, legumes are excluded from the diet, and only healthy fats remain: meat, fish, eggs, nuts. For the body, this ratio of nutrients is not standard, because it normally draws energy from carbohydrates.
When the body loses its main source of food, the liver begins to break down fats, including those in fatty stores, and converts them into ketone bodies (ketones): acetoacetate, beta-hydroxybutyric acid, and acetone. Some of them are spent on energy needed by cells and others accumulate in the blood. This process is called ketosis, a state in which the body uses fat as an alternative source of energy. Because of this, you start to lose weight quickly, but you get a lot of "side effects. "
So why was the ketogenic diet invented?
The nutritional principles of the ketogenic diet date back to 460 BC. Then, in the human diet there were only foods of animal origin, while there were almost no carbohydrates. But initially, the ketogenic diet was developed and used to treat patients with epilepsy and diabetes.
It all started with the publication of the first book on a carbohydrate-free diet in 1864 by William Bunting. On the advice of physician William Harvey, he abandoned carbohydrates (beer, candy, potatoes) in favor of protein and fat and lost 21 kg. Then it was ordinary propaganda and nothing more - scientific evidence for this appeared only in 1921, when Dr. Wilder released the first work on the ketogenic diet. In it, he described the effectiveness of such nutrition for epilepsy patients. Later, other doctors began to study the diet and found other benefits in it. For example, that in addition to treating various diseases, the diet helps you lose weight quickly.
So the ketogenic diet went beyond medical purposes and became popular; of course, who doesn't want to lose weight with a healthy 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. Therefore, it is not safe to start such a diet on your own, because the health consequences can be unpredictable.
What types of ketogenic diets are there?
- Classic:70% fat, 20% protein and 10% carbohydrates.
- Cyclic:5 days: strict ketogenic diet, 2 days: carbohydrates allowed. Bodybuilders use this technique to quickly gain lean muscle mass.
- Aim:Carbohydrates on this diet are allowed on training days, but only on high intensity workouts; in this case, the carbohydrates are burned before they have time to interrupt the ketosis process.
- High in protein:60% fat, 35% protein and 5% carbohydrates.
In fact, there are many more types of ketogenic diets than on this list, including, for example, vegan, lazy, limited. But above all, only these 4 types have been studied, 2 of which (cyclical 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?
Pros:
- appetite control and at the same time weight loss (fatty and protein foods are very satisfying) is definitely not threatened by overeating. Plus, the absence of sugar "jumps" without fast carbs reduces hunger;
- Energy Boost - Mitochondria work best on a ketogenic diet - they supply cells with energy. 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 level of "bad" cholesterol. As long as you limit yourself to carbohydrates, triglycerides are used up for energy, they do not accumulate in fat cells;
- blood sugar control: studies show that the ketogenic diet increases insulin sensitivity by 75% (assuming there are no 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 trace the development of diabetes mellitus;
- treatment of neurological diseases (eg epilepsy): ketones supply more energy to brain cells, further strengthening neural connections. Research also shows that ketones inhibit 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 poor 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. Fluid reserves at this time are depleted;
- lack of vitamins, which leads to the rejection of fruits;
- unbalanced nutrition and at the same time constipation and bloating - excess fatty and protein foods for the digestive tract - stress;
- There is no guarantee that you will lose weight - the process of losing weight does not work without sports and the keto diet, like any other diet, does not provide long-term results. And not everyone will be able to limit themselves in carbohydrates for long; As soon as you eat something sweet, the ketosis process will be immediately interrupted.
Before starting a ketogenic diet, the ideal is to consult a doctor and pass the necessary tests; after all, in some cases, a ketogenic diet is contraindicated:
- pregnancy and feeding;
- gout and joint diseases;
- cholelithiasis;
- thyroid gland disorders;
- diabetes;
- liver cirrhosis;
- Gilbert syndrome;
- low pressure;
- lack of weight.
It is not recommended to follow 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 and intestinal disease);
- accumulation of fat in liver tissue;
- kidney stones;
- vitamin and mineral deficiency;
- constant hunger;
- trouble sleeping;
- nausea, lethargy, and dizziness;
- abdominal pain and headaches.
Dos and Don'ts During the Ketogenic Diet
Is prohibited:
- sugary foods: soft drinks, fruit juices, smoothies, ice cream, chocolate, sweets;
- cereals: rice, pasta;
- fruits: almost all fruits except avocado, lime, lemon, asparagus, celery;
- legumes: peas, beans, lentils, chickpeas;
- tubers 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 alcohol: beer, sweet wine, liquor, cocktails;
- sugar-free diet foods: sweets, syrups, puddings, sweeteners, sugar-free 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 ghee, heavy cream;
- cheese: creamy, mozzarella, gouda, brie, parmesan;
- nuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
- healthy oils: olive, coconut, sesame, avocado oil;
- some fruits: avocado, lime and lemon;
- low-carb vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
- vegetables: arugula, spinach, parsley, basil;
- berries - raspberries, currants, black currants;
- seasonings: salt, pepper and other spices;
- drinks: water, tea, coffee, carbonated drinks without sugar;
- alcohol: dry red and white wine, whiskey.
Ketogenic diet weekly menu (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, boiled egg;
- snack: macadamia nuts;
- lunch: tuna salad with tomatoes;
- snack: sugar-free cookies 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: Full Fat Greek Yogurt, Walnuts
- lunch: miso soup or broccoli puree soup;
- 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 breaded with almonds (flour), herbs, cucumbers, a slice of goat cheese;
- snack: a couple of slices of cheese and bell pepper;
- dinner: grilled prawns with lemon sauce and asparagus garnish.
- Friday
- breakfast: scrambled eggs with bacon and herbs;
- sandwich - a handful of nuts and berries;
- lunch: roast beef;
- snack: celery in almond sauce;
- dinner: baked tofu with cauliflower, broccoli, pepper and peanut sauce.
- Saturday
- breakfast: baked avocado with egg;
- snack: cabbage chips;
- lunch: salmon and avocado roll, wrapped in seaweed (without 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: dry turkey (no sugar added);
- dinner: baked trout.
But:Almost all diet plans on 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 more tips:
- Start with a low carb diet- with a ketogenic diet, the amount of carbohydrates is reduced to 50 g per day. Eating a moderate amount 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 (broccoli, asparagus, cucumbers) to the diet - a sudden change in the usual diet can lead to constipation - the intestines need time to get used to fatty foods.
- Drink more water(preferably with ½ teaspoon of salt) - along with the depletion of energy reserves, the water-salt balance is also disturbed.
- Don't limit yourself to portions (within reason, of course)- Avoiding carbohydrates and reducing the amount of protein in a calorie deficit can cause hormonal alterations.
Do you have any questions? Here are the answers to the most popular ones.
- Is it possible to go back to carbs after a while?
Yes, 2-3 months after the start, you can add some carbs, but not often.
- With carbohydrates, now everything is clear: they must be reduced to the maximum. What about proteins?
The amount of protein should not exceed 35% of the total diet. More is possible, but then ketosis will stop and you will have to start over.
- Will the muscles disappear along with the weight?
With any diet, there is a risk that the muscles "explode. "But protein and fat along 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 the type of fat you eat. If it's trans fats (fast food, hot dogs, French fries), then yes, there will be more harm than good. They must be eliminated from the diet.
