What is this diet?

If you like meat and fat and are indifferent to sweets and starchy foods, then this is the perfect diet option for you. For quite a long period of time, it was fatty foods that were considered the cause of excess weight. But relatively recently, scientists have reached completely opposite conclusions. It turned out that fatty foods are what can bring you in shape. Based on the findings, a keto diet was developed, which will be discussed further in the article.

The ketonic diet starts a process in our body called ketosis (hence the name of the diet), which burns body fat. But initially this diet was not developed for the purpose of weight loss, but for the treatment of childhood epilepsy, as part of complex therapy. And only later was its side effect in the form of weight loss noticed.

the process of losing weight

When using different diets, weight loss does not always occur due to the reduction of fat mass, often the weight is reduced due to the removal of excess fluid or excess muscle mass. These diets, on the other hand, reduce weight precisely by reducing body fat reserves.

To understand why this effect occurs, let's look at the ketosis process in the body. All the food that enters our body consists of proteins, carbohydrates and fats. Carbohydrates give us energy and keep the brain functioning. If food has a large amount of carbohydrates, then everything that the body does not have time to process goes to body fat, which the body stores in case the carbohydrates stop consuming. And this will be repeated at every carbohydrate-rich meal.

It is logical that in order for these fat reserves to begin to be consumed, it is necessary to limit the intake of carbohydrates in the body. But such a strategy will not lead to anything good, it can end very badly, up to death. If you use carbohydrates in moderation, in the right amount, enough to maintain energy reserves, without the possibility of their deposition in adipose tissue, then there is the possibility of losing weight quite quickly. When a smaller amount of carbohydrates enters the body, it begins to use reserve sources, in which case, fat will be the source.

The body begins the process of breaking down fat and converting it into ketonic bodies and fatty acids. Ketone bodies will act as a source as a glucose substitute. This is the process of ketosis. It is in a situation of increasing content in the body of ketone bodies in epileptics that the frequency of epileptic seizures decreases. It is worth noting that not all fats produce this effect. The ketosis process is driven by medium-chain fatty acids, which are found, for example, in coconut oil.

Today, these diets are actively used not only in medicine but also in sports nutrition. Studies on its effect are ongoing, so it is concluded that it has a positive effect on cancer. Cancer cells grow and develop using glucose. If the amount of incoming carbohydrates decreases, then they simply lose the opportunity to increase.

Diet these: features, duration and stages

These diets are often compared to regular low carb diets, but this is not true. It is better to compare it with the Atkins or Kremlin diet according to the basic principles of influence on the body. These diets shift the body from normal glycolysis to the lipolysis process, but this requires a certain amount of preparation time. Therefore, results can be expected no earlier than in 2-3 weeks. The first week is body restructuring and the loss of fat reserves is negligible.

Stages of body restructuring:

• The first 12 hours (since the last intake of carbohydrates) - there is a full use of glucose reserves in the body. On the first day, it is recommended to skip all meals until dinner. For dinner you are allowed to eat 200-300 kcal, of which 10-15 grams of protein and 15-30 grams of fat, without carbohydrates.
• The next 24-48 hours there is a change in the metabolic system. The body begins to look for alternative sources of carbohydrates from proteins and fatty acids, including those already in the body. At this time, it is recommended to completely abandon the intake of carbohydrate foods, only proteins and fats. From the fourth day you can include in the diet vegetables without starch and fruits.
• 7 days after starting the diet, the body is already adjusting to the lack of carbohydrates and the ketosis process starts continuously, while proteins are no longer used as an energy source. The state of ketosis can be measured using special blood or urine test strips, but this is quite counterproductive. The physiological symptoms of ketosis will tell you much more about your condition: an increase in the amount of urine produced and the frequency of urination, the appearance of dry mouth (which is why it is important to drink plenty of water), the smell ofbad mouth (due to the release of acetone, which can smell like nail polish remover or ripe fruit). You do not have to worry about this, this is a temporary phenomenon that passes quickly. Among other things, you will feel a drop of hunger and an extra burst of energy.
• Get out of these diets. This is not a less important stage than all the previous ones. The body simply can not switch to a normal carbohydrate-rich diet. A period of adaptation and restructuring to the normal glycolysis process is needed. Therefore, carbohydrates should be introduced gradually, no more than 30 grams per day. A great option would be to switch to the Mediterranean diet, which can be followed for the rest of your life. Moreover, it also contains a large amount of fat, with which the body is already accustomed, and cereals, vegetables and fruits become a source of carbohydrates.

Some experts recommend an additional pre-adaptation period, which lasts 2-4 weeks before starting the diet. At this time, it is necessary to gradually introduce medium-chain fatty acids into the diet. For example, start taking 30-40 grams of coconut oil a day or a special supplement in the form of a powder, which already contains ketones.

At the same time, gradually reduce the amount of carbohydrates to 100 grams per day. This will give you the opportunity to gradually get used to smaller portions of carbohydrates. You can stick to the ketonic diet from 3-4 weeks to 12 months. Less than three weeks does not make sense, as during this time the ketosis process will only have time to start and you will not get noticeable results. There is no reliable information for a period of more than one year. But maintaining a ketonic diet for a long time is a risky undertaking, as liver steatosis, kidney stones and hypoproteinemia can develop. Of course, the rejection of one of the important macronutrients and associated micronutrients and vitamins can negatively affect longevity.

What foods are in the diet these?

There is no explicitly approved diet for this diet period. A set of products for a keto diet is a diet with a minimum content of carbohydrates (not more than 30-50 grams per day). It is preferable to make vegetables as a source of these carbohydrates, which also contain fiber, which contributes to the normal functioning of digestive processes. It is recommended to completely abandon semi-finished products and ready-made dishes, including sauces. Since most of the above contains carbohydrates in the form of sugar and starch. In some cases the use of fast carbohydrates is allowed, but only from fruits.

Although this diet is considered a fatty diet, there are some rules for eating fat:

• Saturated fats (meat, butter, cheese) should not exceed 20-30% of the daily diet;
• Unsaturated and unsaturated fats should make up the rest of the diet.

What is allowed and forbidden to eat in a diet these?

Allowed foods - different types of meat (chicken, beef, pork, etc. ), even with pieces of fat and chicken skin, seafood, fish (it is better to give preference to sea fish and oil - salmon, salmon, herring, etc. ), eggs, dairy and sour milk products (without additives and sweeteners), nuts, starch-free vegetables (cabbage, zucchini, cucumbers, peppers, squash, any leafy greens and salads), mushrooms, fruits with minimal sugar content, avocado or coconut oil, for salads you can choose flaxseed or olive.

Prohibited foods are sugar, sweets and flour products, pastries, pasta, potatoes, bananas, grapes, cereals (except moderately sesame, sesame and flaxseed) and all refined carbohydrates, as well as beers, sweet tinctures andfluids.

Sometimes you can treat yourself to dry wine, sugar-free alcoholic beverages like rum, whiskey, gin or vodka, but in moderation, as well as dark chocolate.

On this basis, the menu for the week is compiled. The main rule is to stay within the allowed amount of carbohydrates. The best option is 70% fat, 25% protein and 5% carbohydrates (no more than 20-30 grams per day).

During the day, when the feeling of hunger appears, you can eat a snack with nuts, a piece of cheese, seeds.

Important: during the diet, you should increase the amount of clean water consumed per day to 3. 8 liters, it will help start the necessary processes and reduce the feeling of hunger.

Types of ketone diet

There are several types of ketone diet, depending on the severity of the compliance:

• Standard options. This is the most common type. In adhering to it, it is necessary to constantly consider the ratio of proteins, fats and carbohydrates in the diet, proteins and fats should prevail. This option is often chosen by people trying to lose weight, as well as professional athletes who tolerate physical activity well with minimal carbohydrate intake.
• Targeted or targeted. This option includes the inclusion in the diet of several meals with a predominance of carbohydrates. This type of diet is preferred for those who exercise. Carbohydrate loading meals are performed twice - before and after exercise. The rest of the time, proteins and fats predominate in the diet.
• Cyclic typeis aimed at those who want to start the fat burning process but can not fully train without carbohydrates. In this case, carbohydrate days are provided in the diet. This allows you to stick to the diet for a longer time. The number and frequency of carbohydrate days depends on the goals that the athlete sets for himself.

Important: the targeted and cyclical version of the diet these is only possible after you have passed that standard.

Benefits of the ketonic diet:

• Weight loss - changing the body to get energy from fat, which breaks down naturally. Statistics show that in six months of such a diet, you can lose from 3 to 12 pounds.
• Blood sugar control. Thanks to these diets, the level of sugar in the body decreases.
• Brain activation in the long run. Ketones are an excellent source of energy for brain function. Moreover, the rejection of carbohydrates leads to a lack of jumps in blood sugar, which favorably affects the process of concentration and attention.
• Increased energy and a feeling of satiety. Ketones are a reliable and constant source of energy that lasts for a long time. In addition, fatty foods saturate you faster and last longer than carbohydrate foods.
• Reduction of epileptic seizures. This has already been discussed above. In addition, the ketone diet may replace some of the medications in complex therapies.
• Normalize cholesterol and blood pressure levels.
• Development of insulin resistance. A low carb diet significantly lowers insulin levels to the average.
• Improving the condition of the skin.

Dietary side effects:

• General weakness. 1-2 weeks the body rebuilds itself in a new metabolic system, and the lack of carbohydrates in the diet naturally leads to fatigue and exhaustion. The condition improves after the end of the adaptation phase.
• Increased blood cholesterol, which can lead to problems with blood vessels and the heart. This may not be the case for everyone.
• Avitaminosis. The diet ration is quite poor in necessary vitamins and minerals, so it is recommended to take a multivitamin complex as well.
• Violation of the gastrointestinal tract. A low amount of fiber in the diet can lead to constipation, intestinal dysbacteriosis and some other negative consequences.
• Ketoacidosis is an excess of ketones in the body. More ketones can be produced than the body needs. This is very dangerous when insulin levels are low, which is typical for type 2 diabetics.
• Leg cramps can appear early in the diet. Their main reason is the lack of magnesium. Therefore, drink extra, or include in the diet foods that contain it in sufficient quantities.

Contraindications

The ketone diet is contraindicated for people suffering from diseases of the kidneys, liver, thyroid gland and diseases of the digestive system. These diets are forbidden for pregnant and lactating women, as well as for children and adolescents. It is also better for people, whose work is associated with high intellectual loads, to abandon this weight loss option, as the lack of carbohydrates negatively affects brain activity, leads to apathy and fatigue.

Using a diet like this can reduce physical performance in athletes who participate in team sports, jogging or CrossFit, as well as in those who stay anaerobic for a long time. It is also worth abandoning this diet for those who have a problem with bone strength, as this diet can change the mineral composition of the bone, which will lead to injuries and fractures.

Diabetics need to be treated with caution, as doctors currently do not have a clear opinion on the matter. Some believe that such a diet is indicated for diabetes, while others believe that it can only worsen the patient's condition.

These diets are really effective in getting rid of fat reserves. If you decide to use it for these purposes, then I recommend that you consult a doctor, especially if you are already taking any medication or have a chronic illness.