Ketone diet: indications, results and reviews

The ketone diet is a low-carb, moderate-protein, high-fat menu. Clinical trials have shown that the keto diet gives results that were not previously achieved without the help of drugs for diabetes, epilepsy, cancer and Alzheimer's disease.

Keto diet: learn more about diet and ketosis

The goal of a ketogenic diet is to force the body to use fat as its main source of energy. As a rule, this process takes place in a different way: carbohydrates that come with food are processed into glucose - the basis for the functioning and nutrition of the brain and cellular structures of other organs. If you limit the amount of carbohydrates, then the liver converts the fat into ketone bodies.

Experts recommend following a ketogenic diet under the following conditions:

• diabetes, epilepsy and autism;
Alzheimer's disease and brain tumor;
• stroke, depression, Parkinson's and Charcot's disease;
• schizophrenia, head trauma and hyperactivity;
• obesity, irritable bowel syndrome and tremor;
• cardiovascular pathology and respiratory failure.

To understand how the keto diet affects the body, you need to understand the process of ketosis. For full functioning, man needs a sufficient amount of energy in ATP format (a universal source that is required for biochemical processes). On average, you need about 1800 kcal per day. The brain consumes about 400 kcal - that's 100 g of glucose. What happens to the body if carbohydrates are almost completely excluded from the diet?

Ketosis is a process that uses fat as its main source of energy and keeps carbohydrates to a minimum. Without additional effort, as a natural process, similar changes in the body are observed in infancy and in women during pregnancy.

In ketosis, insulin levels decrease and fatty acids leave adipose tissue in large quantities. The oxidation process takes place in the liver, where ketones (organic substances) are produced - sources of energy for the body. They penetrate the blood-brain barrier and feed the brain cells.

Considering more detailed biochemical processes, you should pay special attention to the process of "fat burning". In this case, the fatty acid molecules are converted to acetyl-CoA. This element combines with oxaloacetate to create a Krebs cycle that occurs in the mitochondria of cells. As a result of this process, substances important for vital activity are formed.

Reducing sugar and insulin has a positive effect on the health of internal organs and systems. Ketosis is a safer process than glucose metabolism, because in this case, free radicals are not formed, which is necessary in old age. Ketones are automatically produced in the body when the diet includes the use of less than 30 grams of carbohydrates per day and 0, 8-1, 5 grams of protein per 1 kg of body weight. At the same time, high-quality saturated fats are needed in sufficient quantities (butter, egg yolk, lard and lard, etc. ).

The benefits of ketones for our body are as follows:

• Internal organs and tissues (heart, brain, kidneys) work much more efficiently.
• A healthy heart is surrounded by dense adipose tissue without which it does not beat well.
• The brain works 25% more efficiently than with blood glucose.

Ketones are an ideal fuel for cellular structures, are non-destructive and non-inflammatory. They do not glycate, ie they do not contribute to cell aging and do not shorten a person's lifespan. Healthy ketosis starves cancer cells and increases mitochondrial function to create more energy in a reliable and sustainable way.

Difference between ketogenic diet and low carb diet

Only a regular lack of carbohydrates allows ketosis to be achieved. This process becomes permanent and is characterized by a noticeable increase in the levels of ketone bodies in the blood. In a low-carbohydrate diet, such processes are not noticed, because the amount of carbohydrates and fats that enter the body daily with food is sufficient for energy needs.

If we are talking about a keto diet, then this food system is designed in such a way that ketones are synthesized in large quantities in the liver and used as fuel. In ketosis caused by nutritional correction, the indicators reach the level of 0, 5 to 3, 0 mM / L. To determine the amount of ketones, you can use special test strips that are sold in pharmacies. This is not possible with a low carb diet.

The ketogenic diet affects the body on several levels at once. Mitochondria were originally created to be used as a source of energy from dietary fats. At the same time, the load of cells with toxins decreases, and the amount of free radicals (waste) decreases. Mitochondrial health is the main key to optimal health. A ketogenic diet is the best way to maintain proper balance.

Indications for ketogenic diet:

• Diabetes - for the purpose of lowering insulin levels, increasing mitochondriogenesis and increasing insulin sensitivity.
• Risks of developing cardiovascular diseases (cholesterol and triglycerides in the blood) - to increase the size of LDL and lower insulin levels.
• Overweight - to reduce appetite, reduce lipogenesis and reduce energy expenditure for the thermal effect of protein.
• Epilepsy - suppression of neuronal excitability and anticonvulsant action of ketones.

Not scientifically proven, but most experts claim that the keto diet helps treat acne and neurological conditions. Ketosis is effective against polycystic diseases and cancer.

What is the "adaptation phase"?

Many examinations of a ketogenic diet show that for some time after a change in diet, consciousness becomes blurred, health deteriorates and energy is lost. It is an adaptation that lasts for the first weeks from the beginning of the diet. This is due to the fact that the necessary enzymes for a full life are not enough, so the oxidative processes are slower.

During the "adaptation phase" the body reorganizes to use other energy resources. The internal organs begin to absorb not carbohydrates but ketone bodies, breaking down fats from food. The condition of the body normalizes only after 4-6 weeks.

Research results

Results of clinical trials of the efficacy and safety of the ketogenic diet:

1. Improving body composition. Every day the keto diet consumes 10, 000 calories less than usual. At the same time, every day you lose weight in the background of a decrease in body fat.
2. Reduced performance under high intensity load. During the first 30 days after a change in diet, the ability to exercise with great intensity decreases. This is due to the fact that there is a decrease in intramuscular and liver glycogen.
3. Decreased intramuscular reserves. It is characterized by a decrease in glucose in food. It is accompanied by a decrease in the body's recovery rate and ability to build muscle mass.

The conclusion is obvious - a ketogenic diet is optimal and effective for healing the body, but cannot be used to build muscle. Ketosis is an irreplaceable process that can help you lose weight with health benefits.

The

Keto diet is widely used by athletes who engage in cyclic sports that require endurance (cycling, triathlon, marathon, etc. ). This is due to the fact that the body in ketosis efficiently burns fat to produce energy, which allows you to save available glycogen stores during excessive respiratory stress.

Food

If the diet is formulated correctly, the result of the ketone diet will come in 2-3 weeks. After 1-2 years, the condition improves in 90% of cases. If you make a mistake, the positive effect may never come.

Allowed oils and fats

Foods that contain these elements are the main basis of the keto diet.

You should eat real fats, excluding unhealthy ones:

• monounsaturated (macadamia, avocado, olive oil, egg yolk);
• polyunsaturated (fatty fish and animal proteins).

It is not allowed to include trans fats in the diet - processed foods that have undergone a hydrogenation process to increase the shelf life, such as margarine.

The balance of omega-3 (shellfish, trout, tuna, krill and salmon) and omega-6 (walnut, almond, pine nuts, corn and sunflower oil) is important. Fatty meat and fish are recommended to be eaten in small amounts.

Food should be fried in beef fat, coconut or ghee. This approach to food preparation allows for more essential fatty acids.

Proteins in the keto diet

The higher the concentration of a given substance in the product, the less it should be consumed. It is better to give preference to animal meat than grass and pasture. This will eliminate the possibility of consuming steroids and harmful bacteria. Dark meat (poultry) is preferred.

Keep in mind that too much protein can reduce ketone synthesis and increase glucose production. The diet should not contain more than 35% protein foods, which should be balanced with sauces and rich side dishes. For example, lean beef should be eaten with fatty cheese. Pork can replace lamb without compromising ketosis.

Healthy fish include cod, trout, tuna, catfish and mackerel. It is necessary to add shellfish (crabs, lobsters, oysters, squid or shellfish) to the diet. Chicken eggs are an important supplier of protein. It is best to buy the product from free-range chickens. Useful poultry - duck, chicken, pheasant; viscera - tongue, liver and heart.

Fruits and vegetables for ketosis

Avoid plant foods that contain large amounts of glucose. The best vegetable is one that contains a lot of nutrients and little carbohydrates (leafy and green). Highlighted are asparagus, peppers, broccoli, spinach, cauliflower and Brussels sprouts.

Vegetables that grow underground should be limited because they store carbohydrates. They are recommended for frying, for example onions and carrots. In small quantities, you can use lemon fruits, berries (blueberries, blackberries and raspberries), evening primroses (eggplants and tomatoes) and root vegetables (mushrooms, garlic, parsnips).

Dairy products for the keto diet

Whole milk can be drunk only with the main meal. In this case, moderation is important. Preference should be given to organic raw dairy products. If you are lactose intolerant, stick to hard cheeses.

Among the healthy foods recommended for a ketogenic diet are:

• Whipped cream and Greek yogurt
• homemade mayonnaise and soft cheese (brie, mozzarella);
• parmesan cheese, cheddar, porter;
• sour cream, cottage cheese, cream nuts, mascarpone.

Dairy products are widely used in sauces and fatty side dishes. In order to reduce body weight with the keto diet, it is recommended to limit this food.

Beverages and water for ketone production

The ketogenic diet aims to create a natural diuretic effect. As a result, most people are dehydrated. To eliminate the likelihood of negative effects on the body, it is recommended to drink at least 4 liters of water a day.

Keep in mind that caffeine leads to fluid loss in the body, so energizing drinks like tea and coffee should be reduced to 2 cups a day. To eliminate the likelihood of developing keto flu, which is characteristic of improper maintenance of the keto diet, you should learn how to compensate for the lack of electrolytes. To do this, you need to drink bone broth which can be replaced with sports drinks with stevia or sucralose.