The keto diet. What is the ketogenic diet? What are the results of the keto diet and what are the reviews. how it works, are there any difficulties, what menu on a keto diet and is it harmful.
- The Keto Diet
- The keto diet is a low-carb, high-fat diet aimed at triggering ketones in the body.
Why is the ketogenic diet effective, what are the contraindications and reviews, what is the principle of action? What should be included in the keto diet menu and what about reviews from those who have lost weight? We will discuss this today.
How does the keto diet work?
When fats, proteins and carbohydrates are present in our diet, our body gets its energy from glucose. We get glucose only from carbohydrates. Now that grocery stores are readily available, this is the most common type of food. But what happened in those days when there weren't enough carbohydrate products such as grains or bread due to a poor harvest, habitat halo, or seasonality?
The carcass was forced to take energy from fatty acids and protein. You might remember my video on running for weight loss - here it is - where I looked at the process of gaining energy by oxidizing fatty acids. Now, I will remind you briefly - all of our organs, which have mitochondria in tissue cells, work very well on fatty acids. These are the myocardial heart muscle, skeletal muscles (the one we pump in the gym) and smooth muscles.
However, our brain, which is 60% fat, does not lose weight, even a long hunger strike does not significantly affect mental abilities. Why? Reason - BBB The blood-brain barrier is a barrier that ensures the permanence of the brain environment. It is he who does not let fatty acids pass - neither outward (which is why the brain does not lose weight), but also inward. And the brain is unable to consume fatty acids for energy.
However, the brain cannot go without fuel, and nature has predicted that due to nutrition, which cannot provide enough glucose, the brain switches to an alternative source of fuel - the so-calledcetonic corpse.
- Ketone bodies
Three substances are called ketone bodies
- acetoacetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are formed in the liver from fatty acids in a process called ketogenesis. Not much acetone is formed, our main fuel is betaaminobutyric acid. It is on it for the most part that the central nervous system functions during the period of lack of carbohydrates in the diet.
Is the keto diet bad or not?
Ketogenesis is a completely normal metabolic process and should not be feared. All fears come from the fact that the state of ketosis - when the body is working on ketone bodies is often mistaken for pathological and in need of urgent intervention - ketosis. But these things are different and now we're going to discuss a little bit about what gasoline is.
Ketoacidosis
What is ketoacidosis. It's almost the same as ketosis, but when it's caused not by a lack of glucose due to a lack of carbohydrates, but by a lack of insulin. I remind you that our most important hormone, insulin, is a transport agent. It is our charger that transported glucose across the cell membrane.
When there is a lot of glucose, but there is no insulin or it does not perform its functions, the cell begins to feel an energy hunger in the same way as inthe case of a diet without carbohydrates. As a result, the body produces a bunch of hormones that can break down fat (lipolytics, in this case, they are called counterinsulars) and the liver begins to produce ketones from fatty acids. What's going on?
There is a lot of undigested glucose, there is also a lot of ketone bodies, and the kidneys are trying to get rid of excess ketones and glucose, which causes dehydration - the so-called osmotic diuresis. As a result of diuresis, electrolytes are removed - and you remember that this is very, and it is very bad from this video, even two - the balance of electrolytes shifts towards acidification and, therefore, this same ketoacidosis develops. all this requires urgent hospitalization, since the patient can easily move the horses.
It is clear that this situation is only possible in two cases
- Type 1 diabetes when the pancreas does not produce insulin
- Dehydration - diarrhea, vomiting, taking diuretics.
In other words, if you are healthy, don't have type 1 diabetes, you don't need to be afraid of ketoacidosis. In your case, the nervous system will work great on ketones.
So How To Use The Keto Diet
The first and most importantis to enter ketosis. And this is one of the most difficult tasks. Because in most cases - remember I told you let's take homeostasis - people for decades have been eating foods with carbohydrates for the first time - it will be stressful on the body. The carcass is not used to this and within a day or two you do not go into ketosis. It takes time. First, the body eats the remaining glucose and glycogen. Then he will try to get glucose using gluconeogenesis from amino acids, glycerin, lactic acid. And it is only when he is completely out of mogota that he will begin the process of ketogenesis and, with a squeak, begin to slide the central nervous system's feeding system onto new rails. Remember - the carcass really does not like violation of homeostasis and resists as best it can.
This is the first time it's been the hardest - you're stupid, angry, you have no strength, your brain refuses to work, your head is spinning - and a bunch of other delicacies. And this state lasts - for everyone in different ways - but maybe up to two or three weeks.
Second. To get into ketosis, you need to cut carbs or keep them to a minimum - and that's another difficulty. There are organs that cannot use fatty acids or ketones for energy. They need glucose, and only glucose - that's the intestinal epithelium, vascular endothelium, lens of the eye, adrenal cortex, whatever - I can't remember. So you can't leave them without glucose. The carcass will get glucose for them by gluconeogenesis either from your muscles or from a minimum of carbohydrates, come with food. But that's just the point - remember homeostasis - the desire to maintain balance at all costs - getting into ketosis is hard, but getting out of it is easy. And then hello to the fat stores on the back sides.
Third- to enter ketosis you must eat a lot of fat and by no means go too far with protein !!!! And it is also very difficult to control. Because with too much protein in the diet - with the help of the same gluconeogenesis, a carcass of it urgently turns over to glucose - and you'll fall out of such a hard-earned state of ketosis again. If there is too little protein, the muscles will be gradually lost. And achieving that balance is very, very difficult for a beginner. Everything is exactly the same with fat just - 80% of the diet should be fat.
Fourth- the difficulty of assessing whether we have entered ketosis or not.
- Testing urine for acetone with dipsticks does not make sense. We may be in ketosis, but there will be no acetone in our urine.
- A blood test with a glucometer with special ketone strips is possible, but these strips don't come cheap.
- Finally, there are special instruments for determining the acetone in the breath. They were invented for epileptics because the ketogenic diet is good for dealing with epileptic seizures - but they also cost around $ 100.
And finally, if you decide to give the keto diet a try, how do you compose your diet?
- protein - 1, 5-2 grams per body weight. This is conditional.
- The rest is bold.
What foods are good for the keto diet?
- eggs with yolk
- all cheeses
- fatty cottage cheese
- sour cream
- lard
- pork
- nuts
- salmon
- trout
- salmon
- lamb