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

As interest in the keto diet grows and research continues - a lot of information appears on this topic - all 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 the keto diet?

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 most fats - 85-90%. All pastries, cereals, fruits, legumes are excluded from the diet, leaving only healthy fats - meat, fish, eggs, nuts. For the body, such a ratio of nutrients is unusual, as it usually draws energy from carbohydrates.

When the body loses its main source of food, the liver begins to break down fats, including from fat deposits, and converts them into ketone bodies (ketones) - acetoacetate, beta-hydroxybutyric acid and acetone. Some of them are used for the energy needed by the cells, and some accumulate in the blood. This process is called ketosis - a condition in which the body uses fat as an alternative source of energy. Because of this, you start to lose weight quickly, but you get a lot of "side effects".

Why then was the keto diet invented?

The nutritional principles of the keto diet date back to 460 BC. At that time, there was only food of animal origin in the human diet, while there were almost no carbohydrates. But initially the keto diet was developed and used to treat patients with epilepsy and diabetes.

It all began 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, pastries, potatoes) in favor of protein and fat and lost 21 kg. At the time, this was mere propaganda and nothing more - the scientific evidence for this did not appear until 1921, when Dr. Wilder released the first work on the ketogenic diet. In it he describes 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, in addition to curing various diseases, diet helps to lose weight fast.

So the keto diet went beyond medical goals and became popular - of course, who doesn't want to lose weight with a healthy diet? Interest in the keto diet is still ongoing, research is ongoing, but little is known about the benefits of avoiding carbohydrates for a healthy person. So it is not safe to start such a diet on your own, because the health consequences can be unpredictable.

What types of keto diets exist?

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

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

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

Professionals:

• appetite control and at the same time weight loss - fatty and protein foods are very satisfying - overeating here is definitely not endangered. Plus, the lack of sugar "jumps" without fast carbs reduces hunger;
• energy boost - mitochondria work better on a keto diet - they supply cells with energy. The fact is that ketone bodies are harder to metabolize than carbohydrates, so they provide more energy;
• prevention of cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats that are closely linked to the level of "bad" cholesterol. While you limit yourself to carbohydrates, triglycerides are used for energy, not accumulated in fat cells;
• blood sugar control - studies show that the keto diet increases insulin sensitivity by 75% (if we do not take trans fats in the diet) - this is due to the elimination of simple carbohydrates (pastries, fruits). Such a diet also reduces the concentration of glycated hemoglobin in the blood - with its help it is possible to monitor the development of diabetes mellitus;
• treatment of neurological diseases (eg epilepsy) - ketones supply brain cells with more energy, which further strengthens neural connections. Studies also show that ketones suppress the work of glutamate, an amino acid that stimulates the nervous system.

Cons:

• The risk of developing ketoacidosis in diabetes is a life-threatening condition associated with impaired carbohydrate metabolism. The consequences can be the worst (coma, death) - the body resorts to such measures only if too many ketone bodies enter the blood.
• dehydration - without a major source of energy, the body begins to break down muscle glycogen - and that's 75% water. Stocks of fluids are currently depleted;
• lack of vitamins, which leads to rejection of fruits;
• 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 the keto diet, like any other diet, does not give long-term results. And not everyone will be able to limit themselves for a long time in carbohydrates - as soon as you eat something sweet, the process of ketosis will be stopped immediately.

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

• pregnancy and nutrition;
• gout and joint diseases;
• cholelithiasis;
• thyroid disorders;
• diabetes;
• cirrhosis of the liver;
• Gilbert's syndrome;
• low pressure;
• lack of weight.

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

• low levels of protein in the blood (can lead to liver, kidney, intestinal diseases);
• accumulation of fat in the liver tissue;
• kidney stones;
• deficiency of vitamins and minerals;
• constant hunger;
• sleep problems;
• nausea, lethargy and dizziness;
• abdominal pain and headache.

What you should and should not do during the keto diet

Forbidden:

• sugary foods: soda, fruit juice, smoothies, ice cream, chocolate, candy;
• cereals: rice, pasta;
• fruits: almost all fruits except avocado, lime, lemon, asparagus, celery;
• legumes: peas, beans, lentils, chickpeas;
• root and tubers: potatoes, sweet potatoes, carrots, parsnips;
• diet 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, alcohol, cocktails;
• sugar-free diet foods: sugar-free pastries, syrups, puddings, sweeteners, desserts.

I can:

• meat: beef, ham, bacon, chicken, turkey;
• oily fish: salmon, trout, tuna, mackerel;
• seafood: shrimp, mussels, squid;
• eggs: farm, quail;
• butter and cream: butter and melted butter, heavy cream;
• cheese: creamy, mozzarella, gouda, brie, parmesan;
• nuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
• healthy oils: olive oil, coconut, sesame, avocado oil;
• some fruits: avocado, lime and lemon;
• low-carbohydrate vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
• greens: arugula, spinach, parsley, basil;
• berries: raspberries, gooseberries, blackcurrants;
• spices: salt, pepper and other spices;
• drinks: water, tea, coffee, carbonated drinks without sugar;
• alcohol: dry white and red wine, whiskey.

Weekly menu for keto diet (this is just an example)

1. Monday
   • breakfast: scrambled eggs, lettuce, avocado;
   • breakfast: sunflower seeds;
   • lunch: spinach salad with grilled salmon;
   • breakfast: strips of celery and black pepper with guacamole sauce;
   • dinner: pork chop with cauliflower puree.
2. Tuesday
   • breakfast: coffee without sugar, hard boiled egg;
   • snack: macadamia nuts;
   • lunch: tuna salad with tomatoes;
   • breakfast: sugar-free biscuits with almond flour (several pieces);
   • dinner: zucchini noodles with meatballs in a creamy sauce.
3. Wednesday
   • breakfast: scrambled eggs with salsa sauce (optional) and pieces of cheese;
   • Breakfast: whole Greek yogurt, pecans
   • lunch: miso soup or broccoli puree soup;
   • snack: a cocktail of almond milk and butter, raspberries;
   • dinner: stewed chicken with asparagus and mushrooms.
4. Thursday
   • breakfast: keto pancakes (60 g almond flour, 4 eggs, 120 g cottage cheese);
   • snack: two boiled eggs;
   • lunch: chicken cutlets in almond breading (flour), herbs, cucumbers, a piece of goat cheese;
   • snack: a few slices of cheese and pepper;
   • dinner: grilled shrimp with lemon sauce and asparagus garnish.
5. Friday
   • breakfast: scrambled eggs with bacon and herbs;
   • snack: a handful of walnuts and berries;
   • lunch: roast beef;
   • snack: celery in almond sauce;
   • dinner: roasted tofu with cauliflower, broccoli, black pepper and peanut sauce.
6. Saturday
   • breakfast: roasted avocado with egg;
   • breakfast: cabbage chips;
   • lunch: roll with salmon and avocado, wrapped in seaweed (without rice);
   • breakfast: meat sticks, olives;
   • dinner: grilled beef kebab with black pepper and broccoli.
7. Sunday
   • breakfast: scrambled eggs with bacon and avocado;
   • breakfast: dried seaweed, a piece of cheese;
   • lunch: avocado stuffed with sardines;
   • breakfast: dried turkey (no added sugar);
   • dinner: roasted trout.

But:Almost all diet plans on the Internet are dangerous and do not guarantee results - only a good specialist or doctor can prepare a competent nutrition plan. Here are some more tips:

• Start with a low carb diet- in the keto diet the amount of carbohydrates is reduced to 50 g per day. Eating a moderate amount of carbohydrates is a good start for the body. So you can still find out how this type of food suits you.
• Combine the products- add starchy vegetables (broccoli, asparagus, cucumbers) to the diet - a sharp change in the usual diet can provoke constipation - the intestines need time to get used to fatty foods.
• Drink more water(preferably with ½ teaspoon of salt) - along with the depletion of energy reserves, the water-salt balance is disturbed.
• Don't limit yourself to portions (within reason, of course)- Avoiding carbohydrates and reducing the amount of protein in calorie deficiency can lead to hormonal disorders.

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

1. Is it possible to return to carbohydrates after a while?

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

2. With carbohydrates, everything is already clear - they must be reduced to a maximum. What about proteins?

   The amount of protein should be no more than 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 disappear along with the weight?

   With any diet, there is a risk that the muscles will "blow out. " But protein and fat in tandem with physical activity can slow this process down a bit.


4. Can you build muscle on a keto diet?

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

5. Wouldn't she get so fat?

   It depends on what fat you eat. If these are trans fats - fast food, sausages, french fries - then yes, there will be more harm than good. They should be excluded from the diet.