The ketone diet is a menu with low carbohydrates, moderate protein and high fat. Clinical studies have shown that the ketone diet offers results that had not been previously achieved without the help of drugs for diabetes, epilepsy, cancer and Alzheimer's disease.
The keto diet: learn more about nutrition and ketosis
The goal of the ketogenic diet is to force the body to use fat as its main source of energy. As a rule, this process occurs differently: the carbohydrates that accompany food are transformed into glucose - the basis for the functioning and nutrition of the brain and the cellular structures of other organs. If you limit the amount of carbohydrates, the liver will convert fats into ketone bodies.
Experts recommend following a ketogenic diet for the following conditions:
- diabetes, epilepsy and autism;
- Alzheimer's disease and brain tumor;
- stroke, depression, Parkinson's disease and Charcot's disease;
- schizophrenia, head trauma and hyperactivity;
- obesity, irritable bowel syndrome and tremors;
- cardiovascular pathologies and respiratory failure.
To understand how the ketone diet works in the body, you need to understand the process of ketosis. To function fully, a person needs a sufficient amount of energy in the ATP format (a universal source that is mandatory for biochemical processes). On average, you need about 1800 kcal per day. About 400 kcal is consumed by the brain - this is 100 g of glucose. What will happen to the body if carbohydrates are almost completely excluded from the diet?
Ketosis is a process that uses fat as the main source of energy, while keeping carbohydrates to a minimum. Without additional effort, as a natural process, similar changes in the body are observed in childhood and in women during pregnancy.
In ketosis, insulin levels decrease and fatty acids in large quantities leave adipose tissue. The oxidation process occurs in the liver, where ketones (organic substances) are produced - sources of energy for the body. They penetrate the blood-brain barrier and nourish brain cells.
Considering the biochemical processes in more detail, you should pay special attention to the "fat burning" process. In that case, the fatty acid molecules are converted to acetyl-CoA. This element combines with oxaloacetate and gives rise to the Krebs cycle, which occurs in the mitochondria of cells. As a result of this process, substances important for vital activity are formed.
Reducing sugar and insulin has a positive effect on the health of internal organs and systems. Ketosis is a safer process than glucose metabolism, because in this case free radicals are not formed, which is essential in old age. Ketones are produced automatically in the body when the diet involves consuming less than 30 grams of carbohydrates per day and 0. 8-1. 5 grams of protein per 1 kg of body weight. At the same time, high-quality saturated fats are needed in sufficient quantities (butter, egg yolk, lard, etc. ).
The benefits of ketones for our body are as follows:
- The internal organs and tissues (heart, brain, kidneys) work much more efficiently.
- A healthy heart is surrounded by thick fatty tissue, without which it does not beat well.
- The brain works 25% more efficiently than blood glucose.
Ketones are the ideal fuel for cellular structures, they are not destructive or inflammatory. They do not glycate, that is, they do not contribute to cellular aging and they do not shorten a person's life span. Healthy ketosis leaves cancer cells hungry and increases mitochondrial function to generate more energy reliably and sustainably.
The difference between a ketogenic diet and a low carb diet
Only a regular carbohydrate deficiency allows you to achieve ketosis. This process becomes permanent and is characterized by a noticeable increase in the level of ketone bodies in the blood. With a low carbohydrate diet, such processes are not observed, since the amount of carbohydrates and fats that enter the body daily with food is sufficient for energy needs.
If we talk about the ketone diet, then this nutrition system is designed so that ketones are synthesized in the liver in large quantities and used as fuel. In ketosis caused by nutritional correction, the indicators reach a level of 0, 5 to 3, 0 mM / L. To determine the quantity of ketones, you can use special test strips that are sold in the pharmacy. This is not possible with a low carbohydrate diet.
The ketogenic diet affects the body on several levels at the same time. Mitochondria were originally created to be used as an energy source for dietary fats. At the same time, the load of cells with toxins decreases and the amount of free radicals (waste) decreases. Mitochondrial health is the main key to optimal health. A ketogenic diet is the best way to maintain the proper balance.
Indications for a ketogenic diet:
- Diabetes - to decrease insulin levels, increase mitochondriogenesis and increase insulin sensitivity.
- Risks of developing cardiovascular disease (cholesterol and triglycerides in the blood) - to increase LDL and decrease insulin levels.
- Excess weight - to decrease appetite, decrease lipogenesis and decrease energy consumption due to the thermal effect of proteins.
- Epilepsy - suppression of neuronal excitability and anticonvulsant action of ketones.
Not scientifically proven, but most experts claim that the ketone diet helps to treat acne and neurological problems. Ketosis is effective against polycystic diseases and cancer.
What is the "adaptation phase"?
Many reviews of the ketogenic diet indicate that after some time after changing the diet, consciousness becomes blurred, health deteriorates and energy is lost. It is an adaptation that lasts for the first few weeks since the beginning of the diet. This is due to the fact that the enzymes necessary for full life are not sufficient, therefore, oxidative processes are slower.
It is during the "adaptation phase" that the body is reorganized to use other energy resources. The internal organs begin to absorb not carbohydrates, but ketone bodies, breaking down fats in food. The condition of the body is normalized only after 4-6 weeks.
Search results
Results of clinical trials on the efficacy and safety of the ketogenic diet:
- Improving body composition. The ketone diet consumes 10, 000 fewer calories per day than the normal diet. At the same time, body weight decreases each day in the context of a decrease in body fat.
- Reduced performance under high intensity loads. During the first 30 days after a change in diet, the ability to exercise at high intensity decreases. This is due to the fact that there is a decrease in intramuscular and hepatic glycogen.
- Reduction of intramuscular reserves. It is characterized by a decrease in glucose from food. It is accompanied by a decrease in the body's recovery rate and the ability to build muscle mass.
The conclusion is obvious - the ketogenic diet is great and effective for healing the body, but it cannot be used to build muscle. Ketosis is an irreplaceable process that can help you lose weight with health benefits.
The ketone diet is widely used by athletes who practice cyclical sports that require endurance (cycling, triathlon, marathon, etc. ). This is due to the fact that in the body during ketosis there is an effective burning of fat for energy production, which allows to save the available glycogen stores during excessive respiratory stress.
Food
If the diet is formulated correctly, the result of the ketone diet will arrive in 2 to 3 weeks. After 1-2 years, the condition improves in 90% of cases. If you make mistakes, the positive effect may never happen.
Permitted oils and fats
Foods containing these elements are the basis of the ketone diet.
You should eat the right fats, except the unhealthy ones:
- monounsaturated (macadamia nut, avocado, olive oil, egg yolk);
- polyunsaturated (fatty fish and animal proteins).
It is unacceptable to include in the diet trans - processed foods that have gone through the hydrogenation process to increase their shelf life, such as margarine.
The balance of omega-3 (seafood, trout, tuna, krill and salmon) and omega-6 (walnut, almonds, pine nuts, corn and sunflower oil) is important. Fatty meats and fish are recommended for consumption in small quantities.
Food should be fried in the fat of meat, coconut or ghee. This approach to food preparation allows for more essential fatty acids.
Protein in the ketone diet
The higher the concentration of a given substance in a product, the less it should be consumed. It is better to give preference to meat from grazing and grazing animals. This will eliminate the possibility of consuming harmful steroids and bacteria. Dark meats (poultry) are preferred.
Note that too much protein can decrease ketone synthesis and increase glucose production. The diet should not contain more than 35% of dietary protein, which must be balanced with sauces and rich side dishes. For example, lean meat should be eaten with fatty cheese. Pork can be substituted for lamb without compromising ketosis.
Useful fish include cod, trout, tuna, catfish and mackerel. It is imperative to add seafood (crabs, lobsters, oysters, squid or mussels) to the diet. Chicken eggs are an important protein supplier. It is best to buy the product from free-range chickens. Useful birds - duck, chicken, pheasant; offal - tongue, liver and heart.
Fruits and vegetables for ketosis
Avoid plant foods that contain large amounts of glucose. The best type of vegetable is one with many nutrients and a minimum of carbohydrates (leafy and green). Highlights include asparagus, peppers, broccoli, spinach, cauliflower and Brussels sprouts.
Vegetables that grow underground should be limited, as they store carbohydrates. They are recommended for frying, for example, onions and carrots. Small amounts of citrus fruits, wild fruits (blueberries, blackberries and raspberries), solanaceae (eggplant and tomatoes) and roots (mushrooms, garlic, parsnips) can be used.
Dairy products for the ketone diet
Whole milk can only be drunk with the main meal. In this case, moderation is important. Raw organic dairy products should be preferred. If you are lactose intolerant, choose hard cheeses.
Among the healthy foods recommended for the ketogenic diet are:
- Whipped cream and Greek yogurt
- homemade mayonnaise and soft cheese (brie cheese, mozzarella);
- parmesan, cheddar, porter;
- sour cream, cottage cheese, cream nuts, mascarpone.
Dairy products are widely used in sauces and fatty side dishes. For a ketone diet to reduce body weight, it is recommended to limit these foods.
Drinks and water for ketone production
The ketogenic diet aims to create a natural diuretic effect. That is why most people are dehydrated. To eliminate the likelihood of negative effects on the body, it is recommended to drink at least 4 liters of water per day.
Note that caffeine leads to loss of fluids in the body, so energy drinks such as tea and coffee should be reduced to 2 cups a day. To eliminate the likelihood of developing keto-flu, which is a characteristic of the inadequate ketone diet, you must learn how to make up for the lack of electrolytes. For this, it is necessary to drink bone broth, which can be replaced by sports drinks with stevia or Sucralose.