Throughout its history, civilized mankind has tried to improve the quality of life, the basis of which is food. Numerous diets and fasting systems are evidence of this. They have been given beautiful names, among them there are understandable ones with a set of well-known products, but there are many unusual ones with an exotic focus.
Recently, the keto diet, ketogenic diet (ketonic diet) or low-carb diet with a high percentage of fat in the diet, is gaining more and more popularity. Its meaning is a sharp reduction in carbohydrate foods and an increase in the percentage of mainly fatty foods and moderate protein intake. As a result of keto nutrition, fatty acids are broken down into ketone bodies, which, in conditions of glucose deficiency, nourish all organs, including the brain.
Until recently, athletes turned to the ketogenic diet in an attempt to build muscle mass and reduce their body fat mass to zero. However, carbohydrate-free food has been inherent in mankind since the beginning of its history. Physiologically, we are all hunters and conquerors.
The human brain has evolved due to the consumption of large amounts of fat throughout evolutionary history. Ancient people ate exclusively animal food, the ingredients of which 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, consisting only of carbohydrates, which make up the diet ofraw food.
It is quite reasonable to conclude that with the advent of carbohydrate nutrition, a reverse process with 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 large amount of information about the ketogenic diet. Authors interpret the essence of the keto system in their own way, pursue different goals, but the essence of keto does not differ from this. Let's start simply.
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 more suitable, since the amount of "waste" is significantly reduced, such fuel is the most efficient.
If we make an analogy with car fuel, then carbohydrate foods are the cheapest fuel that contain a large amount of impurities, while carbohydrate-free or low-carb foods are euro fuel, premium fuel for our bodies, since they do not contain by-products. "Tasty" dirt, the most effective keto fuel for a living organism.
One of the main benefits of the keto diet is the lack of hunger and cravings for certain foods. You can easily stay on this diet for a long time. It is not only efficient, but it is comfortable and pleasant.
Over 90% of diets fail. They cannot be followed all the time. Carb cravings and hunger are doing their job. A large number of temptations lead to interruptions and disastrous results. The lost weight returns, and often brings friends with it - new kilograms.
Such an unpleasant feeling as hunger is absent in these. Yes, while fasting, you can enter a state of ketosis, but why, if there is a great way to achieve it without restricting food. The keto diet does not cause the body such harm as fasting.
Taking ketogenic food, the body continues to receive all the necessary substances and does not experience hunger. At the same time, the process of breaking down fats begins - the body enters a state of ketosis, that is, it begins to produce 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 proteins and fats must be controlled. The less carbs, the deeper the ketosis.
The ketogenic diet is a fat burning diet. A large number of people dream of losing their weight and reducing volume. For those who are serious about the condition of their bodies, this is the magic pill that is easy and pleasant to swallow.
Many people think that eating too much fat is bad. But if you significantly reduce the amount of carbohydrates, then there is absolutely no threat in the consumption of fat. Since, when entering ketosis, the body simply switches from sugar to fat. At the time it takes 2 to 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 one such source is fat reserves, carefully accumulated over many years.
With low-calorie diets, weight loss occurs due to the loss of water reserves. This can go on for a week, two weeks. 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 extra 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, then they give only 15% of the result, that is, very insignificant compared to the correct keto diet. Also, constant hunger and cravings for any food do not allow you to stay at least for a while on a low-calorie diet.
98% of such diets end in failure, explaining the lack of willpower. When you eat foods with carbohydrates, your blood sugar levels drop due to an increase in insulin, which suppresses blood sugar. With low blood sugar, there is a constant feeling of hunger, irritability.
When you follow a keto or ketogenic diet, real fat will be burned. Even water weight will decrease, but the main goal of burning body fat will be achieved. And the less carbohydrates you eat, the more efficient the fat burning process will be. The feeling of hunger and the desire for food will disappear. Because of these circumstances, you can stay on this diet for quite a long time.
Any restructuring of the body brings unpleasant symptoms. To avoid transient symptoms, the use of vitamins and electrolytes is necessary.
Along with a number of negative side effects of the keto diet, there are also positive ones:
- Improving memory;
- Increased energy;
- Intelligence increases;
- The situation improves.
Because ketones are the best brain food. As a result, inflammation and pain or tension, if any, disappear. This leads to an improvement in the condition of the skin, the redness disappears, if it was there.
Comparison of low-fat, low-calorie diets with keto shows significant benefits of keto over other diets.
Why should you use the keto diet?
Everyone who turns to a ketogenic diet has a specific goal. And the goals can be different. These can be needs of an aesthetic nature and the desire to improve health, or at least to improve the condition caused by a certain disease.
Often the transition to a keto diet is accompanied by the desire to reduce weight and volume. This is the most visible result of the keto diet. Success is guaranteed under strict system requirements. The goal is easily and happily achieved. The inevitability of positive weight loss results is evidenced by a large number of glorious comments.
Once they understand how a low-carb diet works, people often try to stick to keto later in life. An accurate understanding of ketosis gives confidence in their actions.
But besides the aesthetic result, the main goal for many is the solution to health problems. Ultimately, the goal 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 receptors. As a result of such a failure, the body is forced to produce more and more insulin to compensate for its lack. 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 (prediabetes) 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 burning fat. This state is ketosis. To achieve 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 fat. You can't get them from sugars and carbohydrates. Ketone bodies are used to fuel the brain, and fatty acids are used to fuel 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, this is vasoconstriction due to the appearance of cholesterol plaques, the appearance of blood clots, calcium deposition, which can lead to a heart attack or even a stroke.
As a result of insulin resistance - the appearance of depression, anxiety, deterioration of emotional mood. The most serious consequences are fatty liver and cancer, as cancer cells feed on sugar.
From the above material, you can determine a whole list of reasons in favor of a ketogenic diet. Most of the population will find motivational factors for themselves that say why it is necessary to switch to keto.
Who is on this diet?
Despite the relatively new direction in the world of diets, the keto diet has a large number of fans with solid experience in using this nutritional system. The ketogenic diet has been proven on the positive side not only in those who want to lose weight, but also in diabetics, when the lipid profile tends to be ideal and insulin levels fall to normal. The experience of American doctors is known around the world.
And another interesting theory. When you take medication, it has an effect on a specific organ in the human body. When the nutritional system is changed to keto, the brain, pancreas, liver and other organs come under the beneficial influence. And this fact already has a very strong and reliable foundation.
The regular delivery of the necessary tests and their control ensures that the therapeutic nutrition system, with an increase in the percentage of fat in the diet, moderate consumption of protein foods and, in practice, the exclusion of carbohydrate foods, for those who sufferfrom. on diseases, is correctly chosen.
The ketogenic diet is not limited to the age of those who want to lose weight or improve their health. This diet is suitable for both athletes and non-athletes, young and old.
Pregnant women use the keto diet successfully. There are no contraindications to a low-carbohydrate 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 instructions for beginners, which can be found in this resource.
And if the keto diet is used for weight loss, then this process will become pleasant and effective.
Reasons for switching to keto
The first and, perhaps, for someone, the most important thing is to get 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 been given sweets as a reward since childhood, almost all families serve sweets, cookies, cakes for the festive table?
The presence of sugar on the daily table has become known. It so happened that the most beautiful moments are connected with sweets.
The amount of sweet foods in children's diet sometimes does not scare adults. "Kids love sweets". And they are related to the fact that the child takes the delicacy gently. The child does not have much choice. What he is given is what he gets. Over time, children form a strong belief that candy, cake is 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, to introduce some food restrictions. But not everyone can cope with the desire for sweets, a habit that has taken root since childhood and has only strengthened over time.
In addition, eating sweet stressful situations for some is a reliever and problem solver, but, unfortunately, not for long. Periodic attempts to abandon sugar-containing products once and for all end in failure, decay.
This is where keto nutrition comes in handy. There is not a single summary that, with strict observance of all the conditions of a carbohydrate-free diet, I would like to sit down with something sweet.
If such impulses suddenly arise, then it should be reviewed, has everything been 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 issue correctly, then positive results will not keep you waiting. By switching to keto, blood sugar levels normalize.
Another important reason for going carb-free is the condition of the skin. During the first weeks, the skin of the face transforms. No need to visit beauty salons. Over time, the use of creams of various types of orientation is minimized.
For many people who have problems with the gastrointestinal tract:
- Gastritis;
- cholecystitis;
- pancreatitis;
- ZhKB.
There is a great opportunity to reduce them. Cramps, pain, bloating are a thing of the past. The intestines begin to perfectly cope with their tasks without the help of pills and other forms of medication.
Of course, if there are serious diseases, the transition to a ketogenic diet should be done 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 keto diet?
Carbohydrates - 5% of all calories (vegetables are shown separately, as they do not have as many calories and do not cause an insulin response). The exact carbohydrates that are acceptable for these do not include flour products, sugar, grains, fruits.
Proteins - 20% of all calories (86 - 175 g). This group should include:
- Meat;
- fish;
- Seafood;
- cheese;
- Eggs.
It should be noted that, if possible, preference should be given to products raised in the natural environment: pasture-raised meat, commercial seafood. In food, it is necessary to take meat juices, offal. Among the 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 of the diet may seem high. But it should be understood that the indicated percentages refer to calories, and not to volume or weight.
Most foods are a combination of fat, protein and carbohydrates. Clean fats include ghee, coconut oil, olive oil, low-carb avocados, and animal fats.
The vegetables allowed in these are leafy greens, broccoli, lettuce and other green vegetables. They provide the body with vitamins, trace elements and antioxidants. Remember that they contain fiber.
World-class nutritionists have developed many recipes with the correct 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 create a rough menu for yourself for a certain period of time, for example, for a week, a few days, and stick to it without bothering yourself with the question: "What to cook? ".
What not to eat on Keto
All grain products (bread, pasta, cereals, pastries and legumes) should be avoided.
Excluded from these are foods containing starch (potatoes, rice, corn), which quickly turn it into sugar.
Sugars (cane, beet, honey, fructose, any fruit syrups and juices, sugary sodas) 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, be sure to pay attention to the composition. This recommendation applies to meat and fish products, as well as to cheeses. Semi-finished products should also be abandoned.
Fats are very important for the body, but you have 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 in which you should not advertise that you are on a keto diet. Then you should choose drinks without sugar and gas. At the same time, it is still necessary to respect the measure.
If you follow all the above recommendations when choosing products for a ketogenic diet, then buying them will not seem too difficult, and over time, these rules will become normal.
Disadvantages of Keto
Along with a whole list of positives, these also have their negative sides. Although negative points will be negative 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 phase of the keto pathway. This condition is called ketoflu. It is characterized by heaviness in the stomach, slight disturbances in digestion. Acetone breath, headache, weakness or depression of the body are possible. But with all the apparent severity, these unpleasant moments are temporary. And then, they do not always accompany the entry into ketosis and not necessarily a complete list.
But if you psychologically take the right attitude and remember that these aggravating circumstances will pass once you enter ketosis, then most of the minuses will not seem so big, especially if you use techniques to bypass them.
Physical activity in keto
It is known that in the modern world, the first fans of keto are athletes for whom the lack of fat or its minimal amount, dense muscles and endurance play an important role. And considering that this food sharpens memory, speed of thinking, clarity of mind, then this food system becomes interesting not only for athletes and people who are fond of physical culture.
As you know, a beautiful and elastic body is not only food. An important role in building our beautiful shell is played by sports, those physical activities that a person uses because of the type of activity, hobby or sports life.
To increase the effect of keto nutrition, sports are quite acceptable.
The best time to exercise is not in the evening or in the morning, but after a long interval after meals. That is, when the level of ketones in the body is elevated.
It is known that during periods of lack of food (starvation), the body produces more ketones than when consuming fatty foods. If you still have a pre-workout meal, it is recommended to reduce the percentage of protein in the serving. There is no need to change the carbohydrate ratio before or after training.
Days of fasting
The concept of "fasting days" is acceptable, on the contrary, with forced extra food. Everyone knows the physical condition after the holidays, when lavish feasts are inevitable and physical activity is minimized.
If you approach this issue correctly, then the holiday menu can be used for the benefit of your body, that is, eat selectively, only what the body needs for keto. But even with selective food, overeating is not excluded, and after the abundant consumption of fatty-protein foods, weight is observed in the body. Of course, you should control your actions and remember that a large amount of food taken, even if it is carbohydrate-free, will not bring a positive effect.
But if, nevertheless, there was a fact of overeating, you should apply discharge for the body. Moreover, the body itself will tell you when to stop eating and when to start again. The very concept of "fasting days" for these is not fully applicable. Among followers of the keto system, there is the concept of "intermittent fasting".
Intermittent fasting
Intermittent fasting is not a strict restriction of fuel intake in the body. It is known that high-calorie food allows the body to go without food for a long time. The intervals between meals become longer. And if you listen to your body and do not follow the generally accepted routine of breakfast-lunch-dinner, consume food only as needed, then this interval can increase significantly.
It is possible that it can stretch from morning to the next 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 record. You just have to listen to your body. And this is reasonable, instead of subjecting him to forced hunger strikes, or putting him 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 refueling should be cut off. It is only necessary to learn to listen to it, understand and implement the necessary actions in practice.
And so, the main reason for switching to a ketogenic diet is to improve health, remove diseases, if any. Prevention of diabetes, and in some cases, its treatment. Increased energy levels and appetite control. Normalization of cholesterol levels and blood pressure. Improving memory, concentration. Removal of depression and any signs of its manifestation. Improving the quality of life in general.