What is the keto diet and what you need to know before trying it. What is wrong with it?

As interest in the keto diet grows and research continues - a lot of information is emerging on this subject - all of this is a bit confusing. Let's try to understand how this power system works and why so little is known about it.

What is ketone nutrition?

The ketogenic diet, or keto diet, is a diet low in carbohydrates and high in fat. Simply put, there are very few carbohydrates with such a diet - 2-4%, not so much protein - 6-8%, and especially 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, such a ratio of nutrients is atypical, because it normally extracts energy from carbohydrates.

When the body loses its main source of food, the liver begins to break down fats, including fat deposits, and converts them into ketones - acetoxy, beta-hydroxybutyric acid and acetone. Some of them are spent on the energy required by the cells and others accumulate in the blood. This process is called ketosis - a condition where the body uses fat as an alternative energy source. Because of this, you start losing weight fast, but you get a lot of "side effects".

Why then was the keto diet invented?

The dietary principles of keto nutrition date back to 460 BC. Subsequently, in the human diet there was only food of animal origin, while there were almost no carbohydrates. But initially, ketone nutrition 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 Dr. William Harvey, he gave up carbohydrates (beer, sweets, potatoes) in favor of protein and fat and lost 21 pounds. It was just propaganda at the time and nothing more - scientific evidence for this only appeared in 1921, when Dr. Wilder published the first work on the ketogenic diet. In it, he described the effectiveness of such a diet for patients with epilepsy. Then other doctors began to study the diet and found other benefits in it. For example, that in addition to treating various diseases, diet helps in rapid weight loss.

Thus, the keto diet went beyond medical purposes and became popular - of course, who does not want to lose weight with a healthy diet? Interest in keto nutrition continues, research continues, but little is known about the benefits of avoiding carbohydrates for a healthy person. So it is not safe to start such a diet yourself, because the health consequences can be unpredictable.

What kind of keto diets are there?

1. Classical:70% fat, 20% protein and 10% carbohydrates.
2. Cyclic:5 days - strict keto diet, 2 days - carbohydrates are allowed. Bodybuilders use this technique to quickly gain lean muscle mass.
3. Target:Carbohydrates with this diet are allowed on training days, but only on high-intensity training - in this case, the carbohydrates are burned before they can stop the ketosis process.
4. High protein:60% fat, 35% protein and 5% carbohydrates.

In fact, there are many more types of ketogenic diets than in this list - among them, for example, vegan, lazy, restricted. But mainly, only these 4 types have been studied - of which 2 (circular and target) have not been designed for a long time and are mainly used by professional athletes.

To whom is the keto diet contraindicated and what are the pros and cons?

Advantages:

• appetite control, and at the same time weight loss - fatty and protein foods are very satisfying - overeating is certainly not threatened here. In addition, the absence of sugar "jumps" without fast carbohydrates reduces hunger.
• energy boost - mitochondria work best in keto nutrition - they supply cells with energy. The fact is that ketone bodies are more difficult to metabolize than carbohydrates, so they provide more energy.
• Prevention of cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats that are closely related to the level of "bad" cholesterol. As long as you are limited in carbohydrates, triglycerides are expended for energy and do not accumulate in fat cells.
• Blood sugar control - studies show that dieting increases insulin sensitivity by 75% (assuming there are no fats in the diet) - this is due to the elimination of simple carbohydrates (sweets, fruits). Such a diet also reduces the concentration of glycosylated hemoglobin in the blood - with its help it is possible to monitor the development of diabetes.
• treatment of neurological diseases (for example, epilepsy) - ketones supply brain cells with more energy, which further strengthens nerve connections. Research also shows that ketones suppress 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 a disturbance of carbohydrate metabolism. The consequences can be the worst (coma, death) - the body only resorts to such measures if too many ketone bodies enter the bloodstream.
• dehydration - without a major source of energy, the body begins to break down muscle glycogen - and is 75% water. Fluid reserves are currently depleted.
• lack of vitamins, which leads to rejection of fruit.
• unbalanced diet, 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 weight loss process does not work without sports and keto diet, like any other diet, does not provide long-term results. And not everyone will be able to limit themselves to carbohydrates for a long time - as soon as you eat something sweet, the ketosis process will stop immediately.

Before starting a keto diet, ideally, consult a doctor and get the necessary tests - after all, in some cases, a ketogenic diet is contraindicated:

• pregnancy and feeding;
• gout and joint diseases.
• cholelithiasis
• disorders of the thyroid gland
• Diabetes;
• cirrhosis of the liver;
• Gilbert's syndrome.
• low pressure;
• weight loss.

It is not recommended to go on a keto diet for a long time - there is a risk of health problems:

• low level of protein in the blood (can lead to diseases of the liver, kidneys, intestine).
• accumulation of fat in the liver tissue;
• kidney stones?
• vitamin and mineral deficiency;
• constant hunger;
• sleep problems;
• nausea, lethargy and dizziness.
• abdominal pain and headaches.

Do and do not do keto during the diet

It is forbidden:

• sugary foods: soda, fruit juice, smoothies, ice cream, chocolate, candies.
• cereals: rice, pasta;
• fruit: almost all fruits except avocado, lime, lemon, asparagus, celery.
• legumes: peas, beans, lentils, chickpeas.
• roots and tubers: potatoes, sweet potatoes, carrots, parsnips.
• Dietary foods: low-fat mayonnaise, salad dressings.
• Some spices and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup.
• Unhealthy fats: refined oils, mayonnaise, fast food.
• sweet alcohol: beer, sweet wine, drink, cocktail.
• sugar-free diet: sugar-free sweets, syrups, puddings, sweeteners, desserts.

Can:

• meat: beef, ham, bacon, chicken, turkey.
• fatty fish: salmon, trout, tuna, mackerel.
• seafood: shrimp, mussels, squid.
• eggs: farm, quail.
• butter and cream: butter and mistletoe, thick cream.
• cheese: creamy, mozzarella, gouda, brie, parmesan;
• nuts and seeds: almonds, walnuts, flaxseed 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.
• greens: arugula, spinach, parsley, basil.
• berries: blackberries, currants, black currants.
• spices: salt, pepper and other spices.
• beverages: water, tea, coffee, carbonated beverages without sugar.
• alcohol: dry white and red wine, whiskey.

Weekly cat food menu (this is just one example)

1. Monday
   • Breakfast: omelette, lettuce, avocado.
   • snacks: sunflower seeds;
   • Lunch: spinach salad with grilled salmon.
   • snack: strips of celery and pepper with guacamole sauce.
   • Dinner: pork chop with cauliflower puree.
2. Tuesday
   • Breakfast: coffee without sugar, boiled egg.
   • snack: macadamia nuts;
   • Lunch: tuna salad with tomatoes.
   • snack: sugar-free cookies with almond flour (some pieces).
   • Dinner: zucchini pasta with meatballs in a creamy sauce.
3. Wednesday
   • Breakfast: omelette with salsa sauce (optional) and pieces of cheese.
   • Snack: Full fat Greek yogurt, pecan
   • lunch: miso soup or broccoli puree;
   • snack: a cocktail of almond milk and butter, blueberries.
   • Dinner: chicken stew with asparagus and mushrooms.
4. Thursday
   • Breakfast: keto pancakes (60 grams of almond flour, 4 eggs, 120 grams of cottage cheese).
   • snack: two boiled eggs.
   • Lunch: chicken cutlets in almond flavors (flour), herbs, cucumbers, a slice of goat cheese.
   • snack: a few slices of cheese and pepper.
   • Dinner: grilled shrimp with lemon sauce and asparagus garnish.
5. Friday
   • Breakfast: omelette with bacon and herbs.
   • snack: a handful of nuts and berries.
   • lunch: grilled beef;
   • snack: celery in almond sauce.
   • Dinner: baked tofu with cauliflower, broccoli, pepper and peanut sauce.
6. Saturday
   • Breakfast: baked avocado with egg.
   • snacks: cabbage chips;
   • Lunch: roll with salmon and avocado, wrapped in seaweed (without rice).
   • snacks: meat sticks, olives.
   • Dinner: grilled beef kebab with pepper and broccoli.
7. Sunday
   • Breakfast: omelette with bacon and avocado.
   • snack: dried seaweed, a piece of cheese.
   • Lunch: avocado stuffed with sardines.
   • snack: dried turkey (without added sugar).
   • Dinner: roasted trout.

But:Almost all internet diet plans are not safe and do not guarantee results - only a good specialist or doctor can write a proper diet plan. Here are some more tips:

• Start with a low carb dietWith a keto diet, the amount of carbohydrates is reduced to 50 g per day. Consuming 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 cause constipation - the intestines need time to get used to fatty foods.
• Drink more water(preferably with ½ teaspoon of salt) - along with depletion of energy reserves, the water-salt balance is disturbed.
• Do not limit yourself to portions (of course, of course)Avoiding carbohydrates and reducing the amount of protein in a calorie deficit can lead to hormonal disorders.

Do you have any questions? Here are the answers to the most popular.

1. Is it possible to get back to carbs after a while?

   Yes, 2-3 months after starting, you can add some carbs, but not often.

2. With carbs, everything is clear - they need to 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 the ketosis will stop and you will have to start over.

3. Will the muscles go away with the weight?

   In any diet there is a risk that the muscles will "burst". But protein and fats combined with physical activity can slow down this process a bit.


4. Can you build muscle with a keto diet?

   Yes, but this will be more difficult than with a balanced diet.

5. Won't fat make me so sick?

   It depends on the type of fat you eat. If it's about trans fats - fast food, sausages, potatoes - then yes, there will be more harm than good. They should be eliminated from the diet.