The keto diet. What is the ketogenic diet? What are the results of the keto diet and what are the reviews. how it works, there are difficulties, which menuu a keto diet and is harmful.
- The Keto Diet
- The keto diet is a low-carbohydrate, high-fat diet aimed at triggering 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 of 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 receives 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, halo of habitat or seasonality?
The carcass was forced to take energy from fatty acids and proteins. You might remember my video about running for weight loss - here it is - in it I watched the process of getting energy by oxidizing fatty acids. Now I'll briefly remind you: all of our organs, which have mitochondria in tissue cells, work great on fatty acids. This is myocardial heart muscle, skeletal muscles (what we pump in the gym) and smooth muscles.
However, our brain, which contains 60% fat, does not lose weight, even a long hunger strike does not significantly damage mental abilities. Because? Reason - BBB The blood-brain barrier is a barrier that guarantees the permanence of the internal environment of the brain. It is he who does not let fatty acids pass - neither outwards (which is why the brain does not lose weight), but also inwards. And the brain is unable to consume fatty acids as an energy source.
However, the brain cannot run out of 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-called ketone bodies.
- 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 shouldn't be feared. All fears arise from the fact that the state of ketosis - when the body works on ketone bodies is often confused with pathological and requires urgent interventionacidokedosis. But these things are different and now we will discuss a little bit about what 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 by a lack of insulin. I remind you that our most important hormone, insulin, is a transport agent. This is our charger that carries 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 experience a hunger for energy as in the case of a carbohydrate-free diet. As a result, the body produces a series of hormones that can degrade fat (lipolytic, in this case they are called counterinsular) and the liver begins to produce ketone bodies from fatty acids. What is going on?
There is a lot of undigested glucose, there are also a lot of ketone bodies, and the kidneys are trying to get rid of ketones and excess glucose, which cause dehydration - the so-called osmotic diuresis. As a result of diuresis, electrolytes are eliminated and you remember that this is a lot and it is very bad from this video, even two: the balance of electrolytes shifts towards acidification and as a result this same ketoacidosis develops. all this requires 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 insulin
- Dehydration - diarrhea, vomiting, taking diuretics.
That is, if you are healthy, you don't have type 1 diabetes, you don't have to be afraid of ketoacidosis. In your case, the nervous system will work perfectly on ketone bodies.
So how to use the keto diet
Primoand the most important thing is to enter ketosis. And this is one of the most difficult tasks. Because in most cases - remember I told you you take homeostasis - people eat carbohydrate-containing foods for decades the first time - it will be stress for the body. The carcass is not used to this and in a day or two you will not go into ketosis. Takes time. First, the body will eat the remaining glucose and glycogen. Then he will try to get glucose using amino acid gluconeogenesida, glycerin, lactic acid. And only when he is completely out of mogota will the ketogenesis process begin and, with a crunch, will he begin to drag the central nervous system's power system onto new tracks. Remember: the carcass does not really likeviolation of homeostasis and resists as best it can.
This is the first time it's the hardest - you are dull, angry, you have no strength, your brain refuses to function, your head is spinning - and lots of other delights. And this state lasts - for everyone in different ways - but maybe up to two or three weeks.
According to. To get into ketosis, you have to cut carbs or leave them to a minimum - and that's another difficulty. There are organs that cannot use fatty acids or ketone bodies for energy. They need glucose and only glucose - this is 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 will get the glucose for them from gluconeogenesis from the muscles or from a minimum of carbohydrates, come with food. But that's just the point - remember about homeostasis - the desire to maintain balance at any cost - getting into ketosis is difficult, but getting out of it is easy. And then bye the fat deposits on the back sides.
Third- to enter ketosis, you must eat a lot of fat and in no case overdo the protein !!!! And this is also very difficult to control. Because with an excess of protein in the diet - with the help of the same gluconeogenesis, a carcass to be urgently revived glucose - and you will again fall from such a hard-won state of ketosis. If there is too little protein, the muscles will gradually be lost. And achieving this balance is very, very difficult for a beginner. Everything is exactly the same with fat only - 80% of the diet should consist of fat.
Fourth- the difficulty in assessing whether we have entered ketosis or not.
- The test for the presence of acetone in the urine with the strips makes no sense. We may be in ketosis, but there will be no acetone in our urine.
- A blood test with a glucometer with special strips for ketone bodies is possible, but these strips are not cheap.
- Finally, there are special tools for determining acetone in breath. They were invented for epileptics because the ketogenic diet is good for dealing with seizures, but they also cost around $ 100.
And finally, if you decide to try the keto diet, how do you make up your diet?
- protein - 1. 5-2 grams per body weight. This is conditional.
- The rest is fat.
Which foods are suitable for the keto diet?
- eggs with yolk
- all cheeses
- fat ricotta
- sour cream
- lard
- pork
- nuts
- salmon
- trout
- salmon
- lamb