Keto Diet.Ketogenic diet, what is the essence?What are the results of the keto diet and what are the reviews?How does it work, are there any difficulties, what is the keto diet menu and is it dangerous.
- Keto Diet
- The Keto Diet is a low-carb, high-fat diet that aims to feed the body's ketone bodies.
Why is the ketogenic diet effective, what are the contraindications and reviews, what is the principle of action?What should be included in the Keto Diet menu and what about the reviews from those who have lost weight?This is what we are going to talk about today.
How does the keto diet work?
When our diet contains fat, protein and carbohydrates, our body receives energy from glucose.We get glucose from carbohydrates.Now that grocery stores are within easy reach, this is the most common type of food.But what happens on days when carbohydrate products such as cereal or bread are not enough due to crop, habitat or seasonal failure?
The carcass had to take energy from fatty acids and proteins.You may remember my video about walking for weight loss - here - in it I look at the process of obtaining energy through the oxidation of fatty acids.Now I will remind you that all our organs that have mitochondria in the tissue cells work perfectly on fatty acids.These are cardiac muscles, myocardium, and skeletal muscles (the same ones we pump in the gym) and smooth muscles.
However, our brain, which is 60% fat, does not lose weight;Even a long fast does not cause significant harm to mental abilities.Why?The reason is that the blood-brain barrier (BBB) is a barrier that ensures the resilience of the brain's internal environment.It is a person who does not allow fatty acids to pass - not out (that's why the brain does not lose weight), but also in.And the brain cannot take fatty acids as an energy source.
However, the brain cannot remain without fuel, and nature has provided that as a result of a diet that cannot provide a sufficient amount of glucose, the brain turns to an alternative source of fuel - the so-called ketone bodies.
- Ketone bodies
Three substances are called ketone bodies
- Acetoacetic acid (acetoacetate)
- Beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are formed in the liver from fatty acids and this process is called ketogenesis.Not much acetone is produced;Our primary fuel is beta-aminobutyric acid.It is that, for the most part, the central nervous system works during the period of absence of carbohydrates in the diet.
Is the keto diet bad or not?
Ketogenesis is a completely normal metabolic process and nothing to be afraid of.All fears come from the fact that the state of ketosis - when the body works on ketone bodies - is often confused with pathological acidosis that requires immediate intervention.But these things are different and now we will discuss a little what the essence is.
Ketoacidosis
What is it - Ketoacidosis.This is almost the same as ketosis, but when it is not caused by a lack of glucose due to a lack of carbohydrates, but by a lack of insulin.I remind you that our most important hormone, insulin, is a transporter.This is our loader that knows how to carry glucose through the cell membrane.
When there is a lot of glucose, but there is no insulin or it does not perform its function, the cells, just like in a carbohydrate-free diet, begin to experience energy starvation.As a result, the body produces a group of hormones that can break down fat (lipolytic, in this case they are called counterinsular) and the liver begins to produce ketone bodies from fatty acids.So what happened?
There is a lot of undigested glucose, there are also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which causes dehydration - the so-called osmotic diuresis.As a result of diuresis, electrolytes are washed away - and you remember that this is very, very bad from this video, even two - the electrolyte balance shifts towards acidification and as a result, this ketoacidosis develops.All this requires immediate hospitalization, because the patient can easily move his horse.
It is very clear that this situation is possible only in two cases
- Type 1 diabetes, when the pancreas does not produce insulin
- Dehydration - diarrhea, vomiting, taking diuretics.
That is, if you are healthy and do not have type 1 diabetes, you should not be afraid of ketoacidosis at all.In your case, the nervous system will function perfectly on ketone bodies.
So, how to use the keto diet
FirstAnd the most important thing is to enter a state of ketosis.And this is one of the most difficult tasks.Since in most cases - remember I told you about homeostasis - people have been eating foods containing carbohydrates for decades for the first time - this will be a stress for the body.The carcass is not used for this and you will not enter a state of ketosis in a day or two.It takes time.First, the body will consume the remaining glucose and glycogen.Then it will try to produce glucose from amino acids, glycerol, and lactic acid using gluconeogenesis.And only when it becomes impossible for him to start the process of ketogenesis and, with a creak, begins to drag the nutritional system of the central nervous system to a new rail.Remember - the carcass really does not like disturbances in homeostasis and resists as much as possible.
This is the most difficult first time - you are bored, angry, have no strength, your brain refuses to work, your head is dizzy - and a bunch of other pleasures.And how long this condition lasts is different for everyone, but it can last up to two or three weeks.
Second.To enter ketosis, you need to cut carbohydrates or leave them to a minimum - and this is another difficulty.There are organs that cannot use either fatty acids or ketone bodies as energy.They need glucose and only glucose - this is the intestinal epithelium, vascular endothelium, eye lens, adrenal cortex, something else - I don't remember.So you can't leave them without glucose.Carcasses will obtain glucose for them through gluconeogenesis either from your muscles or from the minimal carbohydrates supplied with food.But that's the point - remember about homeostasis - the desire to maintain balance at all costs - getting into ketosis is difficult, but falling out of it is as easy as a striking pear.And then say hello to fat deposits on the back.
Third- To enter ketosis, you need to eat a lot of fat and in case not go overboard with protein !!!!And this is also very difficult to control.Because if there is an excess of protein in the diet - with the help of the same gluconeogenesis, the carcass will immediately make glucose from it - and you will once again fall out of the harsh state of ketosis.If there is too little protein, I will gradually lose muscle.And it is very difficult for a beginner to find this balance.With fat, everything is simple - 80% of the diet should be fat.
Fourth- Difficulty judging whether we have entered ketosis or not.
- The test for the presence of acetone in the urine with strips does not make sense.We can be in ketosis and there will be no acetone in the urine.
- Blood analysis using a glucometer with special strips for ketone bodies is possible, but these strips are not cheap at all.
- Finally, there is a special device to detect acetone in the breath.They were created for epilepsy because the ketogenic diet is good for epileptic seizures - but they also cost about 100 dollars.
And finally, if you decide to try the keto diet, how to plan your diet?
- Protein - 1.5-2 grams per body weight.This is conditional.
- The rest is fat.
What foods are suitable for the keto diet?
- Eggs with yolks
- All cheese
- Fat Cottage Cheese
- Sour cream
- Hello
- pork
- nuts
- Salmon
- Trout
- Salmon
- goat