The keto diet. What is the ketogenic diet? What are the results of the keto diet and what are the reviews. How does it work, is there any difficulty in which menu to go on a keto diet and is it harmful.
- The Keto Diet
- The keto diet is a low-carbohydrate, high-fat diet that aims to trigger ketone bodies 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 the reviews from those who have lost weight? We are going to discuss this today.
How does the keto diet work?
When fats, proteins and carbohydrates are included in our diet, our body gets energy from glucose. We only get glucose from carbohydrates. Now that grocery stores are directly accessible, this is the most common type of food. But what happened in those days when there weren't enough carbohydrate products like cereals or bread due to poor harvest, habitat or seasonality?
The carcass had to extract energy from fatty acids and proteins. You may remember my video about running for weight loss - here it is - in it I examined the process of generating energy through the oxidation of fatty acids. Now I'm going to briefly remind you - all of our organs, which have mitochondria in tissue cells, have an excellent effect on fatty acids. This is the heart muscle of the myocardium and skeletal muscles (which we pump in the gym) and smooth muscles.
Our brain, which is made up of 60% fat, does not lose weight, however, and even a long hunger strike does not significantly affect our mental abilities. Why? Reason - BBB The blood-brain barrier is a barrier that ensures the persistence of the internal environment of the brain. It does not allow fatty acids to pass - neither outwards (which is why the brain does not decrease), but also inwards. And the brain cannot use fatty acids as an energy source.
The brain cannot go without fuel, however, and nature foreseen that due to diets that cannot provide enough glucose, the brain will switch to an alternative source of fuel - called ketone bodies.
- ketone bodies
Three substances become ketone bodies
called- acetoacetic acid (acetoacetate)
- Beta-aminobutyric acid (hydroxybutyrate)
- Acetone
These substances are formed in the liver from fatty acids in a process known as ketogenesis. Not very much acetone is formed; our main fuel is beta-aminobutyric acid. It is largely due to the fact that the central nervous system is working during the 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 stem from the fact that the state of ketosis - when the body is working on ketone bodies - is often confused with pathological and urgent surgery. But these things are different and now we're going to discuss a little bit about what the essence is.
Ketoacidosis
What is ketoacidosis? This is almost the same as ketosis, but when it is caused not by a lack of glucose due to a lack of carbohydrates, but rather by a lack of insulin. Let me remind you that our most important hormone, insulin, is a means of transport. This is our charger that knows how to move glucose across the cell membrane.
When there is a lot of glucose but there is no insulin or it is not performing its functions, the cell begins to feel hungry for energy in the same way as with a carbohydrate-free diet. As a result, the body produces a number of hormones that can break down fat (lipolytic, in this case called the opposite island) and the liver begins to produce ketone bodies from fatty acids. What's happening?
There's a lot of undigested glucose, there's also a lot of ketone bodies, and the kidneys try to get rid of excess ketones and glucose, which leads to dehydration - what's called osmotic diuresis. As a result of diuresis, electrolytes are washed out - and you remember that this is a lot, and it's very bad from this video, even two - the balance of electrolytes shifts towards acidification and as a result, this very ketoacidosis develops. All of this requires an urgent hospitalization as 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 any insulin
- Dehydration - diarrhea, vomiting, diuretics.
That is, if you are healthy, do not have type 1 diabetes and do not have to be afraid of ketoacidosis. In your case, the nervous system works perfectly on ketone bodies.
How to use the keto diet
Firstand most importantly, is to enter ketosis. And that is one of the most difficult tasks. Because in most cases - remember, I told you that Takeo homeostasis - people have been eating carbohydrate foods for the first time for decades - it will be stressful to the body. The carcass is not used to it and in a day or two you will not enter ketosis. It takes time. First, the body eats up the remaining glucose and glycogen. Then he will try to use gluconeogenesis to obtain glucosefrom amino acids, glycerin, lactic acid. And only when it is completely out of Mogota will it start the process of ketogenesis and, with a creak, begin to pull the power supply system of the central nervous system on new rails. Remember - the carcass really doesn't likebreaking homeostasis and resists as best it can.
This is the hardest time for the first time - you're stupid, angry, no strength, your brain refuses to work, your head is spinning - and a host of other joys. And this state lasts - in different ways for everyone - but maybe up to two or three weeks.
Second. To enter ketosis, you need to chop off carbohydrates or keep them to a minimum - and this is another difficulty. There are organs that fatty acids or ketone bodies cannot use for energy production. You need glucose and only glucose - that's the intestinal epithelium, the vascular endothelium, the lens of the eye, the adrenal cortex, something else - I don't remember. So you can't leave them without glucose. The carcass gets glucose for them through gluconeogenesis either from your muscles or from a minimum of carbohydrates. come with food. But that's just the point - think about homeostasis - the desire to keep your balance at all costs - entering ketosis is difficult, but falling out is easy. And then hello back the fat reserves on the sides.
Third,- to enter ketosis you have to eat a lot of fat and in no case go overboard with protein !!!! And that is also very difficult to control. Because with an excess of protein in the diet - with the help of the same gluconeogenesis, a carcass from it, rivet glucose urgently - and you will fall out of such a hard-won state of ketosis again. If there is too little protein, muscles will gradually be lost. And finding that balance is very, very difficult for a beginner. With fats, everything is exactly the sameonly - 80% of the diet should be fats.
Fourth- the difficulty of judging whether or not we have entered ketosis.
- Testing for the presence of acetone in the urine with strips does not make sense. We may be in ketosis, but our urine doesn't contain acetone.
- Blood analysis with a glucometer with special strips for ketone bodies is possible, but these strips are not cheap.
- Finally, there are special instruments for determining acetone in breath. They were invented for epileptics because the ketogenic diet is good for dealing with epileptic seizures - but they also cost around $ 100.
Finally, if you do decide to go on the keto diet, how do you put your diet together?
- Protein - 1. 5-2 grams per body weight. This is conditional.
- The rest is bold.
Which foods are suitable for the keto diet?
- Eggs with egg yolk
- all types of cheese
- fat cottage cheese
- sour cream
- Lard
- Pork
- nuts
- Salmon
- Trout
- Salmon
- Lamb