Many people who watch their weight have noticed more than once that by briefly abandoning flour, sweets, potatoes and cereals, their weight quickly drops by a couple of kilograms.This is due to rapid carbohydrate restriction.Without receiving the usual daily dose of glucose, the body begins to look for other sources of energy and switches to fats and proteins.
Limiting carbohydrate foods is the fundamental principle of the famous low-carbohydrate diet.But in addition to the sensational Kremlin diet and the Atkins diet, there is another, stricter, but at the same time more effective nutritional system: the ketogenic diet.
Keto diet, what is it?
The ketogenic diet is a protein and fat diet with an almost complete absence of carbohydrates.This is one of the few diets known in our time that allows you to get rid of subcutaneous fat and at the same time maintain muscle mass.The main goal of the ketogenic diet is to force the body to quickly transition from glycolysis to lipolysis.Glycolysis is the process of breaking down carbohydrates and lipolysis is the process of breaking down fats.The latter is activated only when glycogen reserves in the liver and muscle tissue are completely depleted, usually within a few days.During lipolysis, fats are broken down into free fatty acids and glycerol, which are subsequently transformed into ketone bodies.The process of ketone body formation is called ketosis, hence the name of the diet itself.
Adaptation of the body to ketosis and duration of the diet.
Unlike a regular low-carb diet, the ketogenic diet is longer and more systematic.During the first week, the body adapts to the changes by eating reserves, and only towards the second week does the burning of subcutaneous fat begin.
Preparing the body for ketosis occurs in 4 stages:
- Total glucose consumption.During the first 12 hours after the last meal, the body uses glucose obtained from carbohydrates;
- Complete glycogen consumption.Within 12 hours, the body manages to process all the glucose and begins to extract glycogen reserves from the liver and muscles.This phase lasts approximately 1-2 days;
- Fat and protein consumption.This is the most difficult period, because after depleting all carbohydrate reserves, the body begins to process not only fatty acids, but also tries to produce the necessary amount of glucose from proteins.In this phase, the body attempts to use protein, including muscle protein, as the main source of energy;
- Ketosis, fat consumption.This stage occurs approximately on the seventh day of the diet.The body adapts to the lack of carbohydrates and ketosis begins.The breakdown of self and food proteins slows down and fat eventually becomes the main source of energy.
The ketogenic diet can last 2 to 3 weeks depending on your goals.In the first week, the body processes reserves and adapts to a new diet, and only from the second week does ketosis begin, so if you plan to slightly reduce the volume and dedicate only a few days to it, the keto diet is not for you.In this case, it is better to consider a simpler and more common low-carbohydrate diet.It is very important to correctly exit the ketogenic diet and gradually return to a normal diet, adding no more than 30 grams of carbohydrates per day.
For whom is the keto diet indicated and contraindicated?
To function properly, the human body needs three main nutrients: proteins, fats and carbohydrates.
They are found in common foods and each one performs its own function:
- Fats are a kind of integrated barrier of internal organs, which also accumulates fats in force majeure circumstances;
- Proteins are the main building material for muscles, joints and the entire body.Without it, you will never be able to build muscles and develop a beautiful, sculpted body.These organic substances are vital for professional athletes and all people who lead an active lifestyle;
- Carbohydrates are the main source of energy.They are the ones who give us vigor and vitality.
When they enter the body in moderate and proportional quantities, proteins, fats and carbohydrates are equally useful and necessary.That is why people who actively practice sports and control their diet never have problems with being overweight.But if a person leads a sedentary lifestyle, regularly overeats or eats chaotically, often indulges in fast foods, sweets and other sweets, this causes an excess of fats and carbohydrates in the body, which gradually transform into subcutaneous fat.The ketogenic diet will help you lose excess weight and “cleanse” your body of excess fat.It will be of interest to people who find it difficult to limit themselves in food and count calories.It is also essential for athletes during the drying period.Before starting this diet, it is important to consult a nutritionist and undergo a complete examination of the body.The ketogenic diet can give tangible positive results, but only if the person is healthy.
The ketogenic diet is strictly prohibited for diabetics, pregnant women, people with a sick thyroid gland, as well as those who have problems with the kidneys, liver and gastrointestinal tract.
Advantages and disadvantages of the ketogenic diet
The benefits of the keto diet include rapid and effective weight loss.The number on the scale decreases not because of fluid or muscle, but because of the breakdown of fat.During the ketogenic diet, you don't need to fast or constantly count calories.Of course, it is necessary to regulate the amount of food consumed, but the keto diet is not based on cutting calories, but on minimizing carbohydrate foods as much as possible.As a result of the ketogenic diet, you can get rid of fat while maintaining muscle.
The main disadvantage of the ketogenic diet is its imbalance.Eliminating carbohydrates means reducing vitamins, beneficial microelements and fiber, an essential component for cleansing the body and proper functioning of the stomach.The lack of vitamins can be compensated for by drinking a vitamin complex at the end of the diet, but with fiber the situation is more complicated.Its deficiency can cause alterations in the intestines and kidneys, so during the diet it is recommended to consume fruits, vegetables and bran in small quantities to minimize the risks of developing serious diseases.The main thing is not to overdo it and make sure that the amount of carbohydrates consumed per day does not exceed 50 g.
Limiting carbohydrates has a negative effect on physical and mental abilities, reducing activity and concentration.This is especially serious for people who engage in creative or mental activities.This period is usually accompanied by increased fatigue, drowsiness and slight apathy.
What can and cannot be eaten during the ketogenic diet?
Most of your diet during the ketogenic diet should consist of protein foods:
- Meats (beef, veal, rabbit, poultry and even pork);
- Fish (especially herring, salmon, salmon, tuna);
- Seafood (mussels, shrimp, crabs, squid, etc.);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skimmed milk 0.5 -1.5% fat;
- Low-fat fermented dairy products (cottage cheese, yogurt, kefir) without dyes, flavorings, fruit additives and sugar;
- A limited amount of low-starch vegetables, lettuce, and unsweetened fruits (tart apples, oranges, grapefruits).
To create the correct ketogenic diet menu, it is important to know not only the allowed foods, but also the strictly prohibited ones:
- Bread;
- Dad;
- Cereals;
- Bananas;
- Grape;
- Sugar;
- Chocolate;
- Confectionery (pastry, cakes);
- Any baked goods or homemade baked goods.
Based on these two lists and consulting the table of energy values of the products, you can easily create a menu for a week, two weeks or more and stick to it.These data from the energy table will be necessary to control carbohydrates.When writing the menu, you must ensure that its quantity does not exceed 50 g.per day.
Example menu
Breakfast.Two-egg omelet with spinach, half a grapefruit, unsweetened tea.
Dinner.A light version of homemade Caesar salad.It should consist of green lettuce leaves and boiled chicken breast.You can dress the salad with olive oil or lemon juice.You cannot add the usual croutons or sauce that are in the recipe.
Dinner.Baked trout fillet in aluminum foil.
Few people decide to try the ketogenic diet, mainly because it breaks established stereotypes.Many people use the word "diet" to refer to strict calorie counting, restrictions on the consumption of fatty foods, meat and the transition to so-called "pastures."While in the keto diet everything is the opposite.Most fruits, vegetables and cereals are excluded from the diet and eggs, seafood, fish and meats, including fatty varieties, are introduced.