Throughout its history, civilized human beings have been striving to improve the quality of life, and the foundation of that quality of life is nutrition. Many diets and fasting systems demonstrate this. They've been given beautiful names, some with understandable names for familiar products, but also lots of unusual ones with exotic focal points.
Recently, ketogenic diets, ketogenic diets (keto diets), or low-carb diets that have a higher proportion of fat in the diet have grown in popularity. What it means is a drastic 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 can feed all organs, including the brain, in the absence of glucose.
Until recently, athletes have resorted to ketogenic nutrition to build muscle mass and reduce body fat mass to zero. However, carbohydrate-free nutrition has been around since the beginning of human history. From a physiological standpoint, we are all hunters and takers.
The human brain has evolved due to the consumption of large amounts of fat throughout evolutionary history. Ancient people ate only animal food, which consisted only of protein and fat. According to scientists, the modern human body, during the relatively short period of its existence, did not have time to adapt to a diet containing carbohydrates, and consisted only of carbohydrates, which constitute the diet of a raw eater.
It is quite reasonable to conclude that, with the advent of carbohydrate nutrition, a process opposite to that of human intellectual development was inevitable. To understand the ketogenic diet in more detail, it is necessary to learn some basic concepts related to this topic that will help to find the answer to the question: what is a ketogenic diet.
What is the ketogenic diet, concept, definition
Recently, there has been a lot of information on the ketogenic diet. The author interprets the essence of the keto system in his own way, pursuing different goals, but the essence of keto does not change because of this. Let's start simple.
Keto eats certain foods in certain combinations to keep the body running on ketones. When fat is burned, the body produces ketones. They are alternative fuels. This fuel is the most convenient for the human body because the amount of "waste" is greatly reduced, so this fuel is the most efficient.
If we use the car fuel analogy, then carbohydrate foods are the cheapest fuels with lots of impurities, while no-carb or low-carb foods are European fuels, good fuels for our bodies because they don't contain by-products "delicious"" of impurities, ketone fuels are most effective for living organisms.
One of the main benefits of a ketogenic diet is the absence of hunger and cravings for certain foods. You can easily maintain this diet for a long time. Not only is it efficient, but it is also comfortable and pleasant.
Over 90% of diets fail. They can't be tracked all the time. Carb cravings and hunger are at play. Plenty of temptations can lead to confusion and disastrous consequences. The weight loss is back, and I often bring friends - new kilos.
Ketchup doesn't have that unpleasant feeling of hunger. Yes, while fasting, you can go into ketosis, but if there was a good way to achieve it without restricting your own food. The ketogenic diet doesn't hurt the body like fasting.
With ketogenic food, the body continues to receive all the necessary substances and does not feel hungry. At the same time, the process of breaking down fat is initiated - the body enters a state of ketosis, i. e. ketone bodies start to be produced due to reduced consumption of carbohydrates.
Carbohydrates are not completely eliminated from the diet (with the exception of going into ketosis, where complete elimination of carbohydrates is recommended). They must be present in the diet, but their protein and fat percentages must be controlled. The fewer carbohydrates, the deeper the ketosis.
A ketogenic diet is a fat-burning diet. Plenty of people dream of losing weight and losing volume. Ketones are an easy-to-swallow miracle pill for those who are serious about their physical condition.
Many people think that eating too much fat is bad. But if you significantly reduce the amount of carbs, there is absolutely no threat to consuming fat. Because, when entering ketosis, the body is just switching from sugar to fat. It will take 2 to 3 days to arrive. To achieve this, you need to drastically reduce your carbohydrate intake.
To get into ketosis more efficiently, carbohydrates are left out entirely. This nutrient reorganization forces the body to find other sources of energy. The source of this is fat reserves that have been meticulously accumulated over the years.
For low-calorie diets, weight loss is due to loss of water stores. This can last a week, two weeks. The euphoria came - it worked! Weight loss in progress! But at the end of the diet, the water weight returns. The significance of this diet is reduced to zero, if not worse, weight regain and extra kilos of soda. The fat-burning process has not yet begun. Water loss and fat loss are completely different things.
If you use physical activity to lose weight, they only give a 15% result, which is pretty insignificant compared to a proper ketogenic diet. Also, constant hunger and cravings for any food won't keep you from sticking to a low-calorie diet at least for a while.
98% of these diets fail, which explains the lack of willpower. When eating carbohydrate foods, blood sugar levels are lowered due to the insulin surge, which suppresses blood sugar. When blood sugar is low, there will be persistent hunger and irritability.
When following a ketogenic or ketogenic diet, real fat is burned. Water weight will also be reduced, but will achieve the main goal of burning body fat. The fewer carbohydrates you eat, the more efficient the fat burning process. Hunger and food cravings go away. Because of these conditions, you can maintain this eating habit for a long time.
Any restructuring of the body can bring unpleasant symptoms. To avoid transient symptoms, vitamins and electrolytes are required.
In addition to some of the negative effects of keto nutrition, there are some positive side effects:
- memory improvement;
- energy boost;
- increased intelligence;
- Feel better.
Because keto is the best brain food. As a result, the inflammation and pain or tension (if any) disappear. Ketones lead to improvements in skin condition and disappearance of rashes, if at all.
A comparison of a low-calorie, low-fat diet with a ketogenic diet shows that the ketogenic diet has significant benefits over other diets.
Why you should use keto nutrition
Everyone on the ketogenic diet has a specific goal. And the goals may be different. These may be needs of an aesthetic nature and a desire to improve one's health, or at least a condition caused by a particular disease.
Often, transitioning to a ketogenic diet is associated with a desire to lose weight and bulk. This is the most obvious result of the ketogenic diet. Success is guaranteed under the strict requirements of the system. Achieve your goals with ease and joy. Numerous rave reviews attest to the inevitability of positive weight loss results.
After learning how a low-carb diet works, people often try to follow the rules of a ketogenic diet later in life. A proper understanding of ketosis will give them confidence in their actions.
But beyond aesthetics, the main goal of many is to address health concerns. After all, the purpose of being in a state of ketosis is to lower and normalize insulin levels.
About 80% of the world's population has insulin problems -- insulin resistance, which is the disruption of the receptor's ability to absorb insulin. As a result of this failure, the body is forced to produce more and more insulin to make up for its shortfall. This can lead to many health problems.
Increased carbohydrate intake leads to increased insulin production and insulin resistance occurs. The average person with insulin resistance (prediabetes) produces 7 times as much insulin as the body needs. Excess insulin can lead to diabetes, metabolic disorders, obesity, and high cholesterol levels.
The brain can burn glucose, but fat feeds the brain better. The human brain prefers to burn fat. This state is ketosis. To get to this state, you have to stick to a categorized diet - low carb and high fat. Moderate ketosis is a state that requires effort.
Ketone bodies in the body come from fat. You can't get them from sugar and carbs. Ketone bodies nourish the brain and fatty acids nourish the muscles.
It is known that people with Alzheimer's disease have elevated blood insulin levels.
Heart and blood vessel problems are also the result of insulin resistance. As a result, this is due to the appearance of cholesterol plaques, the development of blood clots, the constriction of blood vessels caused by calcium deposits, which can lead to heart attacks and even strokes.
Due to insulin resistance - depression, anxiety, deterioration of mood occurs. The worst consequences are fatty liver and cancer, because cancer cells feed on sugar.
From the above material, you can identify all the reasons to support a ketogenic diet. Most people will find motivating factors for themselves as to why it is necessary to switch to ketosis.
who is on the ketogenic diet
Despite the relatively young direction in the diet world, ketogenic nutrition has a large number of experienced advocates in the use of this nutritional system. The ketogenic diet has proven itself positive not only among those trying to lose weight, but also among those with diabetes, when blood lipids tend to be ideal and insulin levels drop to normal. The experience of American doctors is world-renowned.
There is another interesting theory. When a drug is taken, it can affect specific organs in the body. When the nutritional system is changed to ketones, the brain, pancreas, liver, and other organs are all beneficially affected. And this fact has a very solid and reliable foundation.
Regular provision of the necessary tests and their control ensures a therapeutic nutritional system, increasing the proportion of fat in the diet, moderate consumption of protein foods, in fact, exclusion of carbohydrate foods, for those suffering from the above diseases, the right choice.
The ketogenic diet is not limited to the age of those looking to lose weight or improve their health. This diet is suitable for athletes and non-athletes, young and old alike.
Pregnant women have successfully used the ketogenic diet. There are no contraindications to a low-carb diet while breastfeeding.
Results won't come soon. You just need to start eating right, listening to your body and following the instructions for beginners, which can be found on this resource.
If the ketogenic diet is used for weight loss, the process becomes pleasant and effective.
Reasons to switch to ketogenic
First, and perhaps most important for someone, is to get rid of food addictions, overeating, cravings for certain foods: sweets, starchy foods. Plenty of people have an irresistible craving for sweets. Who hasn't been given candy as a reward since childhood, and nearly every family has cakes, cookies, candies for the holiday table?
The presence of sugar on the everyday table has become familiar. It just so happens that the most beautiful moments are all related to candy.
The amount of sweets in a child's diet sometimes doesn't scare adults. "Little ones love sweets. " They have to do with the fact that children tenderly accept deliciousness. Children don't have many choices. What was given to him was what he took. Over time, children develop a firm belief that candy and cake are good. In addition, the consumption of sweets has increased, and food dependence on sweets has emerged.
As health concerns arise, most people understand the need to adjust their diets and impose some restrictions on food. But not everyone can handle the craving for sweets, a habit that's been ingrained since childhood and has grown stronger over time.
Also, for some people, eating sweets in a stressful situation is a calming and problem-solving solution, but unfortunately, not for long. Regular attempts to give up all sugary products once and for all will fail.
This is where keto nutrition comes in handy. None of the reviews indicated that strictly adhering to all the conditions of a no-carb diet, I wanted to sit down and eat something sweet.
If this urge suddenly arises, then it should be reconsidered, as part of clinical nutrition, is everything right?
Check the calories (KBZhU), the amount of food eaten, the "purity" of the food eaten, and whether sufficient quantities of essential vitamins are entering the body. If you handle this correctly, positive results won't keep you waiting. With the transition to ketones, blood sugar levels normalize.
Another great reason to transition to carb-free is skin conditions. During the first few weeks, facial skin changes. No need to go to a beauty salon. Over time, the use of creams of various orientations is minimized.
For many people with gastrointestinal problems:
- gastritis;
- cholecystitis;
- pancreatitis;
- ZHKB.
The chances of reducing them are great. Cramps, pain, bloating are a thing of the past. Without the help of pills and other forms of medication, the gut perfectly begins to perform its duties.
Of course, in the case of serious illness, the transition to a ketogenic diet must be carried out under the supervision of a specialist, with the help of tests to monitor the main indicators of health.
what to eat on a ketogenic diet
Carbohydrates - 5% of all calories (vegetables are noted separately because they don't have that many calories and don't cause an insulin response). The correct carbohydrates that are acceptable for keto do not include flour products, sugar, grains, fruits.
Protein - 20% of all calories (86 - 175 grams). This group should include:
- Meat;
- fish;
- seafood;
- cheese;
- Egg.
It should be noted that, if possible, preference should be given to products grown in natural environments: pasture meat, commercial seafood. In food, it is necessary to take broth, offal. Among beverages, the so-called Armored Coffee is very popular. Although, this drink is more food than drink.
Fat makes up 70% of all calories.
At first glance, the fat content of the diet may appear to be high. It should be understood, however, that the percentages shown refer to calories, not volume or weight.
Most foods are a combination of fat, protein and carbohydrates. Pure fats include ghee, coconut oil, olive oil, low-carb avocados, and animal fats.
Vegetables allowed on ketchup are leafy greens, broccoli, lettuce, and other greens. They provide the body with vitamins, trace elements and antioxidants. Don't forget that they contain fiber.
World-class nutritionists have developed many recipes with the proper KBJU keto ratio. There are soups, side dishes, meat and fish dishes, and even desserts and pastries. Using ready-made tips for cooking keto foods, you can create a rough menu for yourself over a period of time, such as a week, a few days, and stick to it without tormenting yourself with questions like: "What's going to be eaten? Chef? "".
What not to eat on a ketogenic diet
All grain products (bread, pasta, cereals, pastries and beans) should be avoided.
Ketogenic excludes starchy foods (potatoes, rice, corn), which quickly convert it into sugar.
Sugar (sugar cane, beetroot, honey, fructose, any syrups and juices, sweet carbonated drinks) is not acceptable on keto. Sugar substitutes (stevia, xylitol, erythritol) are permitted as needed.
It is recommended to avoid GMO products (soy, corn, canola oil).
When buying a product, be sure to pay attention to the ingredients. This recommendation applies to meat and fish products and cheese. Semi-finished products should also be discarded.
Fats are very important to the body, but you need to be very selective with them. Some of them are dangerous. Solid vegetable fats processed in multiple stages are industrial-scale trans fats. Keto is against this type of food processing.
Alcohol is also not acceptable for ketones. Although among the rich and strong drinks, you can opt for dry wines. In some cases, you should not advertise that you are on a ketogenic diet. Then you should choose drinks without sugar and gas. At the same time, observation measures are still needed.
If you follow all of the above recommendations when choosing ketogenic diet products, it may not seem too difficult to buy them, and the rules will become normal over time.
Disadvantages of Ketones
Along with a whole host of positives, ketones also have their downsides. Although if you focus on them and see them as a downside, the negative points will be negative.
It's worth paying attention to what state the body enters during the initial stages of the ketone pathway. This condition is called the keto flu. It is characterized by a heavy stomach and slight disturbance of digestion. Acetone breathing, headaches, physical weakness or depression are possible. But despite their apparent seriousness, these unpleasant moments are temporary. Then again, they don't always accompany the entry into ketosis, nor are they necessarily a complete list.
But if you take the right mental attitude and remember that these exacerbations pass as soon as you get into ketosis, most of the downsides don't seem to be that big, especially if you use tricks to get around them.
Physical activity on ketones
As we all know, in the modern world, the first followers of ketones were athletes, for whom no fat or its minimal amount, dense muscles and endurance played a major role. Given that ketogenic nutrition enhances memory, quick thinking and mental clarity, this nutritional system is not only interesting for athletes and those who enjoy physical activity.
As you know, a beautiful and resilient body is more than just food. Exercise plays an important role in building our beautiful shell, sports are those physical activities that a person uses as a result of his activities, hobbies or athletic life.
To enhance the effects of ketogenic nutrition, exercise is acceptable.
The best time to exercise is not in the evening or in the morning, but after a longer interval between meals. That is, when ketone levels in the body are elevated.
It is known that during periods of food starvation (starvation), the body produces more ketones than when consuming high-fat foods. If you still have a pre-workout meal, it is recommended to reduce the proportion of protein in your food. There is no need to change the ratio of carbohydrates before and after training.
fasting day
The concept of "fasting days" is acceptable, but enforces increased nutrition. Everyone knows about the physical condition after the holidays, when feasting is inevitable and physical activity is reduced.
If you get this right, a holiday menu can be good for your body, which is to say, eat selectively and only eat what your body needs. But even with selective nutrition, overeating is not ruled out, and body heaviness is observed after consuming large amounts of fatty protein foods. Of course, you need to control your behavior and keep in mind that eating large amounts of food, even carb-free, will not have a positive effect.
However, if there is a fact of overeating, you should apply unloading for the body. Also, the body itself tells you when to stop eating and when to start over. The concept of "fasting days" for keto doesn't quite apply. Among proponents of the keto system, there is the concept of "intermittent fasting. "
intermittent fasting
Intermittent fasting is not a strict restriction on fuel intake in the body. It is well known that high-calorie foods can keep the body from eating for long periods of time. The interval between meals becomes longer. If you listen to your body and don't follow the generally accepted breakfast-lunch-dinner routine and only eat as needed, this interval can increase significantly.
It may last from morning to morning, or from lunch to lunch. That is, one meal a day can be turned into a one-time meal. Here, you shouldn't be tracking time, minutes, trying to break your own record. You just have to listen to your body. This makes sense, rather than forcing him to go on a hunger strike, or putting him into a state of starvation.
That's what intermittent fasting is all about.
It should not happen from time to time, but constantly. Our bodies tell ourselves when to refuel and when to cut off the fuel supply. One just has to learn to listen, understand and take the necessary actions in practice.
So the main reason to switch to a ketogenic diet is to improve your health and get rid of disease, if any. Prevention of diabetes and, in some cases, treatment. Increase energy levels and appetite control. Cholesterol levels and blood pressure normalized. Improve memory and focus. Get rid of any signs of depression and its manifestations. Improve quality of life in general.