Throughout its history, civilized mankind has striven to improve the quality of life, the basis of which is food. Numerous diets and fasting systems are proof of this. They are given beautiful names, among them there are understandable ones with a familiar set of products, but there are a lot of unusual ones with an exotic focus.
Recently, the keto diet, ketogenic diet (ketone diet) or low-carbohydrate diet with a high proportion of fats in the diet, is gaining more and more popularity. Its meaning is a sharp reduction in carbohydrate foods and an increase in the proportion of predominantly 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, feed all organs, including the brain.
Until recently, athletes resorted to ketogenic nutrition in an effort to build muscle mass and reduce fat mass in their bodies to zero. However, carbohydrate-free nutrition has been inherent in mankind since the beginning of its history. From the point of view of physiology, we are all hunters and getters.
The human brain has evolved due to the consumption of huge amounts of fat throughout the history of evolution. Ancient people ate exclusively animal food, the components 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 of raw foodists.
It is quite reasonable to conclude that with the advent of carbohydrate nutrition, a process opposite to the development of human intelligence is inevitable. In order 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 huge amount of information about the ketogenic diet. The authors interpret the essence of the keto system in their own way, pursue different goals, but the essence of keto does not change from this. Let's start simple.
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 the most convenient, since the amount of "waste" is significantly reduced, such fuel is the most efficient.
If we draw an analogy with car fuel, then carbohydrate foods are the cheapest fuel containing a huge amount of impurities, while carbohydrate-free or low-carbohydrate foods are Euro fuel, premium fuel for our body, as they do not contain by-products "tasty" impurities, keto fuel is most effective for a living organism.
One of the main benefits of the keto diet is the absence of hunger and cravings for certain foods. You can easily stay on this diet for a long time. It is not only efficient, it is comfortable and pleasant.
Over 90% of diets fail. They cannot be followed all the time. Carbohydrate cravings and hunger are doing their job. A huge number of temptations leads to disruptions and disastrous results. Lost weight returns, and often brings friends with them - new kilograms.
Such an unpleasant feeling as hunger is absent on keto. Yes, while fasting, you can enter a state of ketosis, but why, if there is a great way to achieve it without limiting yourself to food. The keto diet does not cause such harm to the body 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 splitting fats is launched - 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 exclude carbohydrates completely). They must be present in the diet, but their percentage of proteins and fats must be controlled. The fewer carbs, the deeper the ketosis.
The ketogenic diet is a fat burning diet. A huge number of people dream of losing their weight and reducing volume. For those who seriously think about the state of their body, keto is that magic pill that is easy and pleasant to swallow.
Many people think that eating a lot of fat is bad. But if you significantly reduce the amount of carbohydrates, then there is absolutely no threat in consuming fat. Since, when entering ketosis, the body simply switches from sugar to fat. By the time it takes from 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 a restructuring in nutrition forces the body to look for other sources of energy. And such a 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 additional kilograms with soda. The process of burning fat has not been 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 hold out at least for a while on a low-calorie diet.
98% of such diets end in failure, explaining the lack of willpower. When eating carbohydrate foods, blood sugar levels decrease due to a surge of insulin, which suppresses blood sugar. With low blood sugar, there is a constant feeling of hunger, irritability.
When following a keto or ketogenic diet, real fat will be burned. Water weight will also decrease, but the main goal of burning fat in the body will be achieved. And the less carbohydrates you eat, the more efficient the fat burning process will be. The feeling of hunger and cravings for food will disappear. Due to these circumstances, you can stay on this diet for quite a long time.
Any restructuring of the body entails unpleasant symptoms. To avoid transient symptoms, the use of vitamins and electrolytes is necessary.
Along with a number of negative side effects of keto nutrition, there are also positive ones:
- Memory improvement;
- Energy boost;
- Intelligence increases;
- The mood improves.
Because ketones are the best brain food. As a result, inflammation and pain or tension, if any, disappear. Keto leads to an improvement in the condition of the skin, the rash disappears, if it was.
Comparison of low-calorie low-fat diets with keto shows significant benefits of keto over other diets.
Why you should use keto nutrition
Everyone who has resorted to a ketogenic diet has a specific goal. And the goals may be different. These may be needs of both an aesthetic nature and a desire to improve one's health, or at least improve the condition caused by a particular disease.
Often the transition to a keto diet is associated with a desire to reduce weight and volume. This is the most obvious result of the keto diet. Success is guaranteed under the strict requirements of the system. The goal is achieved easily and with pleasure. The inevitability of positive results of losing weight is evidenced by a huge number of rave reviews.
After understanding how a low-carb diet works, people often try to stick to the rules of keto in their later life. A correct understanding of ketosis gives confidence in their actions.
But in addition to the aesthetic result, the main goal for many is the solution of health problems. After all, the point 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 deficiency. This causes a lot of 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 with fat burning. 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 fats. You can't get them from sugars and carbohydrates. Ketone bodies are used to nourish the brain, and fatty acids are used to nourish the muscles.
Alzheimer's patients are known to have elevated blood insulin levels.
Problems of the heart and blood vessels are also a consequence of insulin resistance. As a result, this is vasoconstriction due to the appearance of cholesterol plaques, the occurrence of blood clots, calcium deposition, which can lead to a heart attack or even a stroke.
As a consequence of insulin resistance - the occurrence 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. The bulk of the population will find motivating factors for themselves that say why it is necessary to switch to keto.
Who is on the keto diet
Despite the relatively young direction in the world of diets, keto nutrition has a huge number of adherents with solid experience in using this nutrition system. The ketogenic diet has proven itself on the positive side not only among those who want to lose weight, but also among diabetics, when the lipid profile tends to be ideal, and insulin levels decrease to normal. The experience of American doctors is known throughout the world.
And another interesting theory. When taking medications, there is an effect on a specific organ in the human body. When the nutrition system is changed to keto, the brain, pancreas, liver and other organs fall under the beneficial influence. And this fact already has a very solid and reliable foundation.
Regular delivery of the necessary tests and their control make sure that the therapeutic nutrition system, with an increase in the proportion of fat in the diet, moderate consumption of protein foods and, in practice, the exclusion of carbohydrate foods, for those suffering from the above diseases, is chosen correctly.
The ketogenic diet is not limited to age among those wishing to lose weight or improve their health. This diet is suitable for both athletes and non-athletes, both young and old.
Pregnant women successfully use the keto diet. There are no contraindications for 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 on this resource.
And if the ketone 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 is getting rid of food addiction, overeating, cravings for certain food groups: sweets, starchy foods. A huge number of people experience an irresistible craving for sweets. Who has not been given sweets as a reward since childhood, in almost all families are served cakes, cookies, sweets for the festive table?
The presence of sugar on the everyday table has become familiar. It so happened that the most beautiful moments are associated with sweets.
The amount of sweet foods in the children's diet sometimes does not scare adults. "Little ones love sweets. "And they relate to the fact that the child takes the yummy with tenderness. The child doesn't have much of a choice. What is given to him is what he takes. Over time, children form a firm belief that candy, cake is good. Moreover, the amount of sweets consumed increases, food dependence on sweets appears.
With the advent of health problems, most people understand that it is necessary to adjust their diet, introduce some restrictions on food. But not everyone can cope with cravings for sweets, a habit that has taken root since childhood and has only grown stronger over time.
Moreover, eating sweet stressful situations for some is a calming and solution to the problem, but, unfortunately, not for long. Periodic attempts to abandon once and for all products containing sugar end in failure, breakdowns.
This is where keto nutrition comes in handy. There is not a single review that, with strict observance of all the conditions of a carbohydrate-free diet, I would like to sit down with something sweet.
If suddenly such impulses arise, then it should be reconsidered, is everything done correctly as part of clinical nutrition?
Check calories (KBZhU), the amount of food eaten, the "purity" of the foods 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. With the transition to keto, blood sugar levels normalize.
Another important reason for the transition to carbohydrate-free is the condition of the skin. During the first weeks, the skin of the face is transformed. There is no need to visit beauty parlors. Over time, the use of creams of various types of orientation is minimized.
For many who have problems with the gastrointestinal tract:
- Gastritis;
- cholecystitis;
- pancreatitis;
- JCB.
There is a great opportunity to reduce them. Cramping, pain, bloating are a thing of the past. The intestines perfectly begin to cope with their duties without the help of pills and other forms of medication.
Of course, if there are serious diseases, the transition to a ketogenic diet must be carried out under the supervision of a specialist doctor, monitoring the main indicators of health status with the help of tests.
What can you eat on a keto diet
Carbohydrates - 5% of all calories (vegetables are indicated separately, since they do not have so many calories and do not cause an insulin response). The correct carbohydrates that are acceptable on keto do not include flour products, sugar, cereals, fruits.
Proteins - 20% of all calories (86 - 175g). This group should include:
- Meat;
- fish;
- Seafood;
- Cheese;
- Eggs.
It should be noted that, if possible, preference should be given to products grown in the natural environment: pasture meat, commercial seafood. In food it is necessary to take meat broths, offal. Of 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 in the diet may seem huge. But it should be understood that the percentages indicated refer to calories, and not to volume or weight.
Most foods are a combination of fats, proteins and carbohydrates. Pure fats include ghee, coconut oil, olive oil, low-carb avocados, and animal fats.
Allowed vegetables on keto are leafy greens, broccoli, lettuce, and other green vegetables. They provide the body with vitamins, trace elements and antioxidants. Do not forget that they contain fiber.
World-class nutritionists have developed a lot of recipes with the appropriate 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 develop an approximate menu for yourself for a certain period of time, for example, for a week, a few days, and stick to it without tormenting 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 on keto are foods containing starch (potatoes, rice, corn), which quickly turn it into sugar.
Sugars (cane, beetroot, honey, fructose, any syrups and fruit juices, sweet carbonated drinks) are unacceptable on keto. Sugar substitutes are allowed as needed (stevia, xylitol, erythritol).
It is recommended to avoid GMO products (soybean, 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 need 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 shouldn't advertise that you're on a keto diet. Then you should opt for drinks without sugar and gases. At the same time, it is still necessary to observe the measure.
If you follow all of 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.
Cons of Keto
Along with a whole list of positives, keto also has its downsides. Although the 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 at the initial stage of the keto path. This condition is called ketoflu. It is characterized by heaviness in the stomach, slight disturbances in digestion. Acetone breath, headaches, weakness or depression of the body are possible. But for all the apparent severity, these unpleasant moments are temporary. And then, they do not always accompany the entrance to ketosis and not necessarily a complete list.
But if you psychologically take the right attitude and remember that these aggravating circumstances will pass as soon as you enter ketosis, then most of the minuses will not seem so big, especially if you use techniques to bypass them.
Physical activity on keto
It is known that in the modern world, the first adherents of keto are athletes for whom the absence of fat or its minimum amount, dense muscles and endurance play an important role. And given that keto nutrition sharpens memory, quickness of thought, clarity of mind, then this nutrition system becomes interesting not only for athletes and people who are fond of physical culture.
As you know, a beautiful, 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 due to his kind of activity, hobby or sports life.
In order to enhance the effect of keto nutrition, sports are quite acceptable.
The best time to exercise is not in the evening or morning hours, but after a long time interval after eating. 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 proportion of protein in the serving. There is no need to change the proportion of carbohydrates before or after training.
Fasting days
The concept of "fasting days" is acceptable, rather, with forced enhanced nutrition. Everyone knows the physical state after the holidays, when abundant feasts are inevitable and physical activity is minimized.
If you correctly approach this issue, then the holiday menu can be used for the benefit of your body, that is, eat selectively, only what the body needs on keto. But even with selective nutrition, overeating is not excluded, and after the abundant consumption of fat-protein foods, heaviness in the body is observed. Of course, you need to 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 unloading 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 keto is not entirely applicable. Among adherents of the keto system, there is the concept of "intermittent fasting".
Intermittent fasting
Intermittent fasting is not a strict restriction of the intake of fuel in the body. It is known that high-calorie food allows the body to stay 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 breakfast-lunch-dinner routine, consume food only as needed, then this interval can increase significantly.
It is possible that it can stretch from morning until the next morning, or from lunch to lunch. That is, a daily meal can become a one-time meal. Here you should not keep track of time, counting minutes, trying to beat your own record. You just need to listen to your body. And this is reasonable, rather than subjecting him to forced hunger strikes, or introducing him into a state of hunger.
This is what intermittent fasting is all about.
It should not be carried out from time to time, but constantly. Our body will tell itself when refueling is necessary and when fuel supply should be cut off. One has only to learn to hear it, understand and apply the necessary actions in practice.
And so, the main reason for switching to a ketogenic diet is to improve health, get rid of 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. Getting rid of depression and any signs of its manifestation. Improving the quality of life in general.