Throughout its history, civilized humanity has strived to improve the quality of life, the basis of which is nutrition. Numerous diets and fasting systems are proof of this. They are given nice names, among them there are understandables with a familiar set of products, but there are many unusual ones with an exotic focus.
Recently, ketogenic diet, ketogenic diet (ketone diet) or low carbohydrate diet with high proportion of dietary fat, is gaining more and more popularity. Its meaning is a sharp reduction in carbohydrate foods and an increase in the proportion of predominantly fatty foods and moderate protein intake. As a result of ketone nutrition, fatty acids are broken down into ketone bodies, which, under conditions of glucose deficiency, feed all organs, including the brain.
Until recently, athletes turned to ketogenic nutrition in an effort to build muscle mass and reduce the fat mass in their bodies to zero. However, carbohydrate-free nutrition has been inherent in humanity since the beginning of its history. From a physiological point of view, we are all hunters and catchers.
The human brain evolved due to the consumption of large amounts of fat throughout the history of evolution. Ancient peoples exclusively ate foods of animal origin, whose components were only proteins and fats. According to scientists, for a relatively short period of its existence, the body of a modern person did not have time to adapt to a diet containing carbohydrates and, moreover, composed only of carbohydrates, which make up the diet of raw food eaters.
It is quite reasonable to conclude that, with the advent of carbohydrate nutrition, a process contrary to the development of human intelligence is inevitable. To understand the keto diet in more detail, it is necessary to learn some basic concepts related to this topic, they will help to find the answer to the question: what is the keto diet.
What is a keto diet, concept, definition
Recently, there has been a huge amount of information about the ketogenic diet. The authors interpret the essence of the keto system in their own way, they pursue different goals, but the essence of keto does not change from that. Let's start simple.
Keto is eating certain foods in certain combinations to make the body run on ketones. Ketones are produced by the body when fat is burned. They are alternative fuels. For the human body, this fuel is the most convenient, since the amount of "waste" is significantly reduced, this fuel is the most efficient.
If we make an analogy with car fuel, then carbohydrate foods are the cheapest fuel, containing a huge amount of impurities, while carbohydrate-free or low-carb foods are Eurofuel, premium fuel for our body, as they contain no "tasty" impurity by-products, keto fuel is more effective for a living organism.
One of the main benefits of the ketogenic diet is the absence of hunger and cravings for certain foods. You can easily stay on this diet for a long time. It's not just efficient, it's comfortable and pleasant.
More than 90% of diets fail. They cannot be followed all the time. Carbohydrate cravings and hunger are doing their job. A large number of temptations leads to interruptions and disastrous results. Lost weight returns and often brings friends with them - new pounds.
A sensation as unpleasant as hunger is absent in keto. Yes, while fasting you can get into a state of ketosis, but why if there is a great way to achieve it without limiting yourself to food. The ketogenic diet does not do as much damage to the body as fasting.
Taking ketogenic foods, the body continues to receive all the necessary substances and does not feel hungry. At the same time, the process of splitting fats is launched - the body enters a state of ketosis, that is, it starts producing ketones due to a reduced consumption of carbohydrates.
Carbohydrates are not completely excluded from the diet (the exception is the period of entry into ketosis, it is recommended to completely exclude carbohydrates). They must be present in the diet, but their percentage of protein and fat must be controlled. The fewer carbs, the deeper the ketosis.
The ketogenic diet is a fat burning diet. A large number of people dream of losing weight and reducing volume. For anyone who thinks seriously about the state of their body, keto is that magic pill that's easy and pleasant to swallow.
Many people think that eating too much fat is bad. But if you significantly reduce the amount of carbohydrates, there is absolutely no threat from consuming fat. Since, upon entering ketosis, the body simply switches from sugar to fat. So far it takes 2-3 days. And to achieve this, you need to drastically reduce the amount of carbohydrates.
For a more effective entry into ketosis, carbohydrates are completely excluded. Such restructuring in nutrition forces the body to look for other sources of energy. And that source is fat stores, carefully built up over many years.
With low-calorie diets, weight loss occurs due to the loss of water reserves. This can last a week, two weeks. The euphoria comes - it worked! Weight loss in progress! But at the end of the diet, the water weight returns. The meaning of such diets is reduced to zero, if not worse, the weight returns and brings additional pounds with soda. The fat burning process has not started. Water loss and fat loss are completely different things.
If you use physical exercises for weight loss, they only give 15% of the result, that is, very insignificant compared to the correct ketogenic diet. In addition, constant hunger and cravings for any food do not allow you to put up with a low-calorie diet at least for a while.
98% of these diets end in failure, explaining a lack of willpower. When eating carbohydrate foods, blood sugar levels drop due to a surge of insulin, which suppresses blood sugar. With low blood sugar, there is a constant feeling of hunger, irritability.
When following a ketogenic or ketogenic diet, the real fat will be burned. The water weight will also decrease, but the main goal of burning fat in the body will be achieved. And the less carbs you eat, the more efficient the fat burning process will be. The feeling of hunger and food cravings will disappear. Due to these circumstances, you can stay on this diet for quite a while.
Any restructuring of the body leads to unpleasant symptoms. To avoid transient symptoms, it is necessary to use vitamins and electrolytes.
Along with a number of negative side effects of ketogenic nutrition, there are also positive effects:
- Memory improvement;
- Energy boost;
- Intelligence increases;
- The mood improves.
Because ketones are the best food for the brain. As a result, the inflammation and pain or tension, if any, disappear. Keto leads to an improvement in the condition of the skin, the rash disappears if it is.
Comparing low-calorie low-fat diets with keto shows significant benefits of keto over other diets.
Why You Should Use Ketogenic Nutrition
Everyone who has resorted to a ketogenic diet has a specific goal. And the goals can be different. These can be needs of an aesthetic nature and a desire to improve health, or at least improve the condition caused by a particular disease.
Often, the transition to a ketogenic diet is associated with a desire to reduce weight and volume. This is the most obvious result of the keto diet. Success is guaranteed under strict system requirements. The goal is achieved easily and with pleasure. The inevitability of positive weight loss results is evidenced by a large number of accolades.
Once you understand how a low carb diet works, people often try to follow the keto rules into adulthood. A correct understanding of ketosis gives confidence in your actions.
But beyond the aesthetic result, the main objective for many is the solution of health problems. After all, the whole point of being in ketosis is to lower and normalize insulin levels.
About 80% of the world's population has problems with insulin - insulin resistance, that is, a violation of the absorption of insulin by the receptors. As a result of such a failure, the body is forced to produce more and more insulin to compensate for its deficiency. This causes many health problems.
An increase in carbohydrate intake leads to an increase in insulin production, insulin resistance occurs. The average person with insulin resistance (pre-diabetes) produces 7 times more insulin than the body needs. An excess of insulin leads to diabetes, metabolic disorders, obesity, high cholesterol levels.
The brain can burn glucose, but fats feed the brain better. The human brain is more comfortable with burning fat. This state is ketosis. To reach this state, you must adhere to a categorical diet - low in carbohydrates and high in fat. Moderate ketosis is a state to strive for.
Ketone bodies in the body come from fats. You can't get them from sugars and carbohydrates. Ketone bodies are used to nourish the brain and fatty acids are used to nourish the muscles.
Alzheimer's patients are known to have high levels of insulin in their blood.
Heart and blood vessel problems are also a consequence of insulin resistance. As a result, it is about vasoconstriction due to the appearance of cholesterol plaques, occurrence of blood clots, calcium deposition, which can lead to a heart attack or even a stroke.
As a consequence of insulin resistance - the occurrence of depression, anxiety, deterioration of emotional mood. The most serious consequences are fatty liver and cancer, as cancer cells feed on sugar.
From the material above, you can determine a whole list of reasons in favor of a ketogenic diet. Most of the population will find motivating factors for themselves that tell you why it is necessary to switch to keto.
Who is on the ketogenic diet
Despite the relatively young direction in the diet world, ketogenic nutrition has a large number of adherents with solid experience in using this system of nutrition. The ketogenic diet has been shown to be positive not only among those who want to lose weight, but also among diabetics, when the lipid profile tends to be ideal and insulin levels decrease to normal. The experience of American doctors is known throughout the world.
And another interesting theory. When taking medication, there is an effect on a specific organ of the human body. When the nutrition system is changed to keto, the brain, pancreas, liver and other organs come under the beneficial influence. And this fact already has a very solid and reliable foundation.
The regular delivery of the necessary tests and their control ensure that the therapeutic nutrition system, with an increase in the proportion of fat in the diet, moderate consumption of protein foods and, in practice, the exclusion of foods with carbohydrates, for those suffering from above diseases , is chosen correctly.
The ketogenic diet is not limited to age among those looking to lose weight or improve their health. This diet is suitable for athletes and non-athletes, young and old.
Pregnant women successfully use the keto diet. There are no contraindications to a low-carb diet while breastfeeding.
The results will not be long in coming. You just need to start eating right, listen to your body, and follow the beginner's instructions, which can be found in this resource.
And if the keto diet is used for weight loss, then this process becomes enjoyable and effective.
Reasons to switch to keto
The first and perhaps most important for someone is getting rid of food addiction, overeating, cravings for certain food groups: sweets, starchy foods. A large number of people experience an irresistible craving for sweets. Who has not received sweets as a reward since childhood, in almost every family cakes, cookies, sweets are served for the festive table?
The presence of sugar on the everyday table has become familiar. It turns out that the most beautiful moments are associated with sweets.
The amount of sweet foods in children's diets sometimes doesn't frighten adults. "The little ones love sweets. "And they relate to the fact that the child takes the yummy tenderly. The child doesn't have much choice. What is given to him is what he takes. Over time, children form a firm belief that sweets and cakes are good. In addition, the amount of sweets consumed increases, food addiction to sweets appears.
With the advent of health problems, most people understand that it is necessary to adjust their diet, introduce some dietary restrictions. But not everyone can handle the craving for sweets, a habit that took root from childhood and only strengthened with time.
Also, eating sweets in stressful situations for some is a calming solution to the problem, but unfortunately not for long. Periodic attempts to give up sugar-containing products once and for all end in failure, breakdowns.
This is where ketogenic nutrition comes in handy. There is not a single review that, with strict observance of all the conditions of a no-carb diet, I would like to sit down with something sweet.
If suddenly these impulses arise, then it should be reconsidered, is everything done correctly as part of clinical nutrition?
Check the calories (KBZhU), the amount of food eaten, the "purity" of the food consumed, whether a sufficient amount of the necessary vitamins enters the body. If you approach this problem correctly, the positive results won't keep you waiting. With the transition to keto, blood sugar levels normalize.
Another major reason for transitioning to carbohydrate-free is the condition of the skin. During the first few weeks, the skin of the face is transformed. No need to visit beauty salons. Over time, the use of creams of various types of orientation is minimized.
For many who have problems with their gastrointestinal tract:
- Gastritis;
- cholecystitis;
- pancreatitis;
- ZhKB
There is a great opportunity to reduce them. Cramping, pain, swelling are things of the past. The intestines begin perfectly to handle their duties without the help of pills and other forms of medication.
Of course, if there are serious illnesses, the transition to a ketogenic diet should be carried out under the supervision of a specialist doctor, monitoring the main indicators of the state of health with the help of tests.
What can you eat on a ketogenic diet
Carbs - 5% of all calories (vegetables are listed separately as they don't have as many calories and don't cause an insulin response). The correct carbohydrates that are acceptable on keto do not include flour, sugar, cereal, fruit products.
Proteins - 20% of all calories (86 - 175g). This group must include:
- Me at;
- fish;
- Seafood;
- Cheese;
- Eggs.
It should be noted that, if possible, preference should be given to products grown in a natural environment: grass-fed meat, commercial seafood. In food it is necessary to take meat broths, offal. Of drinks, the so-called armored coffee is very popular. Although, this drink is more food than drink.
Fat is 70% of all calories.
At first glance, the fat content in the diet may seem huge. But it should be understood that the percentages indicated refer to calories, not volume or weight.
Most foods are a combination of fats, proteins and carbohydrates. Pure fats include ghee, coconut oil, olive oil, low-carb avocados, and animal fats.
The vegetables allowed on keto are leafy greens, broccoli, lettuce, and other green vegetables. They provide the body with vitamins, trace elements and antioxidants. Don't forget they contain fiber.
World-class nutritionists have developed many recipes with the proper keto ratio of KBJU. There are soups, side dishes, meat and fish dishes, even desserts and pastries. Using ready-made recommendations for cooking keto food, you can develop an approximate menu for you for a certain period of time, e. g. for a week, a few days, and stick to it without tormenting yourself with the question, "what to do?? ".
What not to eat at Keto
All grain products (bread, pasta, cereal, sweets and vegetables) should be avoided.
Excluded on keto are foods that contain starch (potatoes, rice, corn), which quickly turn it into sugar.
Sugars (cane, beets, honey, fructose, any fruit syrups and juices, sweet carbonated drinks) are unacceptable on keto. Sugar substitutes are allowed as needed (stevia, xylitol, erythritol).
It is recommended to avoid GMO products (soy, corn, rapeseed oil).
When buying products, pay attention to the composition. This recommendation applies to meat and fish products as well as cheese. Semi-finished products must also be abandoned.
Fats are very important for the body, but you need to be very selective about them. Some of them are dangerous. Solid vegetable fats that have undergone multi-stage processing are industrial-scale trans fats. Keto is against this type of food processing.
Alcohol is also unacceptable on keto. Although among the abundance of strong drinks you can choose dry wines. There are circumstances where you shouldn't advertise that you're on a keto diet. So you should opt for sugar-free and gas-free drinks. At the same time, it is still necessary to observe the measure.
If you follow all the above recommendations when choosing products for a ketogenic diet, buying them will not seem too difficult, and over time these rules will become normal.
Keto cons
Along with a whole list of positives, keto also has its downsides. Though the negatives are negatives if you pay attention to them and treat them as shortcomings.
It is worth paying attention to the state in which the body enters the initial stage of the keto path. This condition is called ketoflu. It is characterized by heaviness in the stomach, slight disturbances in digestion. Acetone breath, headaches, body weakness or depression are possible. But for all the apparent gravity, these unpleasant moments are temporary. And so, they don't always keep track of getting into ketosis and not necessarily a complete list.
But if you psychologically do the right thing and remember that these aggravating circumstances will pass once you get into ketosis, most of the downsides won't seem so big, especially if you use techniques to get around them.
physical activity on keto
It is known that in the modern world, early adopters of keto are athletes for whom the absence of fat or its minimal amount, dense muscles and endurance play an important role. And given that ketogenic nutrition sharpens memory, quickness of thought, clarity of mind, this nutrition system becomes interesting not only for athletes and people who like physical culture.
As you know, a beautiful and elastic body is not just about food. An important role in building our beautiful shell is played by sports, those physical activities that a person uses due to his type of activity, hobby or sporting life.
To enhance the effect of ketogenic nutrition, sports are quite acceptable.
The best time to exercise is not at night or in the morning, but after a long time after eating. That is, when the level of ketones in the body is high.
It is known that during periods of starvation (hunger) the body produces more ketones than when consuming fatty foods. If you still have a pre-workout meal, it is recommended to reduce the proportion of protein in the serving. There is no need to change the carb ratio before or after your workout.
fasting days
The concept of "fasting days" is acceptable, with forced reinforced nutrition instead. Everyone knows the physical state after the holidays, when partying is unavoidable and physical activity is minimized.
If you correctly address this issue, the holiday menu can be used to your body's benefit, i. e. eat selectively, only what the body needs on keto. But even with selective nutrition, overeating is not excluded, and after abundant consumption of fatty and protein foods, weight is observed in the body. Of course, you need to control your actions and remember that a large amount of food, even if it is carbohydrate-free, will not have a positive effect.
But, if, nevertheless, there was a fact of overeating, then you should apply discharge to the body. Also, the body itself will tell you when to stop eating and when to start again. The very concept of "fasting days" for keto is not fully applicable. Among adherents of the keto system, there is the concept of "intermittent fasting".
intermittent fasting
Intermittent fasting is not a strict restriction of the body's fuel intake. It is known that high-calorie foods allow the body to go without food for a long time. The intervals between meals become longer. And if you listen to your body and don't follow the generally accepted breakfast-lunch-dinner routine, consuming food only as needed, that range can increase significantly.
It may extend from morning to morning, or from lunch to lunch. That is, a daily meal can become a one-time meal. Here you don't have to keep track of time, counting minutes, trying to beat your own record. You just need to listen to your body. And that is reasonable, rather than subjecting you to forced hunger strikes or putting you in a state of starvation.
That's what intermittent fasting is all about.
It should not be done occasionally, but constantly. Our body will tell itself when refueling is needed and when the fuel supply should be cut off. Just learn to listen, understand and apply the necessary actions in practice.
And so, the main reason to switch to a ketogenic diet is to improve health, get rid of disease if any. Diabetes prevention and, in some cases, its treatment. Increased energy levels and appetite control. Normalization of cholesterol and blood pressure levels. Improve memory, concentration. Get rid of depression and any signs of its manifestation. Improve the quality of life in general.