These diets.Ketogenic diet, what is the point?What are the results of this diet and what are the comments?How does it work, are there any difficulties, what is the keto diet menu and is it harmful.
- These diets
- The keto diet is a low-carb, high-fat diet that aims to fuel the body with ketone bodies.
Why is the ketogenic diet effective, what are the contraindications and reviews, what is the principle of action?What should be included in the keto diet menu and what about reviews from those who have lost weight?This is what we will discuss today.
How does this diet work?
When our diet contains fats, proteins and carbohydrates, our body gets energy from glucose.We get glucose from carbohydrates.Now that grocery stores are easily accessible, this is the most common type of food.But what happened in those days when carbohydrate products like cereal or bread were not enough due to crop failure, habitat or seasonality?
The corpse was forced to obtain energy from fatty acids and proteins.You probably remember my video on running for weight loss - here it is - in it I looked at the process of obtaining energy through the oxidation of fatty acids.Now I will briefly remind you that all our organs that have mitochondria in tissue cells work perfectly on fatty acids.This is cardiac muscle, myocardium and skeletal muscle (the same ones we pump in the gym) and smooth muscle.
However, our brain, which is 60% fat, does not lose weight;even long fasting does not cause significant damage to mental abilities.Why?The reason is that the blood-brain barrier (BBB) is a barrier that ensures the stability of the internal environment of the brain.It is the one that does not allow fatty acids to pass - neither outside (that is why the brain does not lose weight), but also inside.And the brain is unable to consume fatty acids as an energy source.
However, the brain cannot run out of fuel and nature has predicted that as a result of a diet that cannot provide sufficient amounts of glucose, the brain switches to an alternative source of fuel - the so-called ketone bodies.
- Ketone bodies
Three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are formed in the liver from fatty acids and this process is called ketogenesis.Not much acetone is produced;our primary fuel is beta-aminobutyric acid.It is on this that, for the most part, the central nervous system functions during the period of lack of carbohydrates in the diet.
Is this diet bad or not?
Ketogenesis is a completely normal metabolic process and you don't have to be afraid of it.All fears stem from the fact that the state of ketosis - when the body works in ketone bodies - is often confused with pathological acidosis that requires urgent intervention.But these things are different, and now we will discuss a little what the essence is.
Ketoacidosis
What is ketoacidosis?This is almost the same as ketosis, but when it is caused not by a lack of glucose as a result of a lack of carbohydrates, but by a lack of insulin.I remind you that our most important hormone, insulin, is a transporter.This is our loader that knows how to carry glucose through the cell membrane.
When there is a lot of glucose, but there is no insulin or it does not perform its functions, the cell, as in the case of a diet without carbohydrates, begins to experience hunger for energy.As a result, the body produces a series of hormones that can break down fat (lipolytic, in this case they are called antiinsular) and the liver begins to produce ketone bodies from fatty acids.So what's going on?
There is a lot of undigested glucose, there are also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which causes dehydration - the so-called osmotic diuresis.As a result of diuresis, electrolytes are washed away - and you remember that this is very, very bad from this video, even two - the balance of electrolytes is shifted towards acidification, and as a result, this very ketoacidosis develops.all this requires urgent hospitalization because the patient can easily move his horse.
It is absolutely clear that this situation is possible only in two cases
- Type 1 diabetes, when the pancreas does not produce insulin
- Dehydration - diarrhea, vomiting, taking diuretics.
This means, if you are healthy and do not have type 1 diabetes, you do not need to fear ketoacidosis at all.In your case, the nervous system will function perfectly in ketone bodies.
So, how to use the keto diet
Firstand the most important thing is to enter a state of ketosis.And this is one of the most difficult tasks.Since in most cases - remember I told you about homeostasis - people have been eating food containing carbohydrates for decades for the first time - this will be stress on the body.The body is not used to this and you will not enter a state of ketosis for a day or two.It takes time.First, the body will eat the remaining glucose and glycogen.It will then attempt to produce glucose from amino acids, glycerol and lactic acid using gluconeogenesis.And only when it becomes completely impossible for him to start the process of ketogenesis and, with a jerk, begins to pull the nutrition system of the central nervous system on new tracks.Remember - the corpse really does not like disturbances in homeostasis and resists as best it can.
It is the first time that is the most difficult - you are bored, angry, you have no strength, your brain refuses to work, your head is dizzy - and a host of other pleasures.And how long this condition lasts is different for everyone, but it can last up to two or three weeks.
Secondly.To enter ketosis, you need to remove carbohydrates or leave them to a minimum - and this is another difficulty.There are organs that cannot use either fatty acids or ketone bodies as energy.They need glucose and only glucose - this is the intestinal epithelium, the vascular endothelium, the lens of the eye, the cortex of the kidneys, something else - I can't remember.So you can't leave them without glucose.The body will get glucose for them through gluconeogenesis either from your muscles or from a minimum of carbohydrates supplied with food.But here's the thing - remember about homeostasis - the desire to maintain balance at all costs - getting into ketosis is difficult, but falling out of it is as easy as killing pears.And then hello to fat deposits on the rear sides.
Thirdly— to enter ketosis you must eat a lot of fats and in no case do not overdo it with proteins!!!!And this is also very difficult to control.Because if there is an excess of protein in the diet - with the help of the same gluconeogenesis, the dead body will immediately produce glucose from it - and you will again come out of this hard-won state of ketosis.If there is too little protein, I will gradually lose muscle.And it is very, very difficult for a beginner to find this balance.With fats, everything is simple - 80% of the diet should be fat.
Fourthly- difficulty in assessing whether we have entered ketosis or not.
- Testing for the presence of acetone in urine with strips does not make sense.We can be in ketosis and there will be no acetone in the urine.
- Blood analysis using a glucometer with special strips for ketone bodies is possible, but these strips are not cheap at all.
- Finally, there are special devices for detecting acetone in the breath.They were invented for epileptics because the ketogenic diet is good for dealing with epileptic seizures—but they also cost about $100.
And finally, if you decide to try the keto diet, how do you plan your diet?
- protein - 1.5-2 grams per body weight.This is conditional.
- The rest is fat.
What foods are suitable for the keto diet?
- egg with yolk
- all the cheeses
- fat cottage cheese
- sour cream
- SALON
- pork
- nuts
- salmon
- trout
- salmon
- mutton