What is the ketogenic diet?
The ketogenic (keto) diet is a low-carbohydrate diet. The special feature of this diet is that the body uses ketones as energy. Ketones are produced in the liver. At the same time, insulin and glucose are produced in the body.
Glucose is the main source of energy for the human body. Insulin is a regulator of blood glucose. And it is because of the important role of glucose as an energy that fat is stored. In other words, when carbohydrates are consumed, the body uses glucose as its main source of energy. And when they are in short supply, the body enters a state called ketosis.
Ketosis is a process in which the body survives on insufficient food intake. Ketones are produced in the liver from free fatty acids from fat reserves.
Since ketones are an alternative and universal source of energy, the main goal of the ketogenic diet is to bring the body into a metabolic state. This is achieved by reducing carbohydrate intake.
The body begins to use ketones when it increases its consumption of fatty foods and decreases its consumption of carbohydrates. A certain amount of ketones has beneficial effects on the human body.
Naturally, this suggests that this diet has some benefits:
-Weight loss, due to the use of fat as energy;
-Reduction of blood sugar levels (effective in the treatment of diabetes);
-Improved performance, since ketones, are an excellent source of energy for the brain;
-Controls hunger, as fatty foods, are higher in calories;
-Controls blood pressure;
-Resistance to insulin;
-Improved skin condition (acne and pimples can be reduced);
-A noticeable improvement in mood and a feeling of lightness.
Food to eat
The list of foods to eat on a ketogenic diet must be carefully considered. Keep in mind that more rapid carbohydrate restriction will bring the body into ketosis.
Carbohydrate restriction should be continued by eating more foods high in fat and protein, such as vegetables, nuts, dairy products, and fish. Carbohydrates such as wheat (bread, loaves, pasta, cereals) and starch (potatoes, beans, legumes) should be limited. Avocados and berries should be used with caution.
In a ketogenic diet, one must also avoid:
-Cereals - Wheat, corn, rice, oats, barley, semolina, and other grains;
-Sugars - honey, maple syrup, agave, etc;
-Fruits-Apples, bananas, pears, tangerines, grapes, oranges, figs, persimmons, etc;
Recommended as part of a ketogenic diet
- Various types of meat: fish, beef, pork, lamb, poultry;
-Green vegetables- spinach, kale, dill, parsley, arugula, lettuce, romaine;
-High-fat dairy products: hard cheese, cream, butter, sour cream, cottage cheese, kefir;
Vegetable fats-coconut oil, olive oil, flaxseed oil, hemp seed oil, sunflower oil, corn oil, etc.
Remember that the ketogenic diet is high in fat, moderate in protein and very low in carbohydrates. The relative ratios of protein, fat and carbohydrates in such a diet should be 25%, 70% and 5%, respectively.
Protein should be consumed in adequate amounts, supplementing the calories obtained from fat throughout the day.
How do you start a ketogenic diet?
First, you need to prepare the body. About a month before starting the diet, it is advisable to reduce carbohydrate intake. The consumption of sweets and flour products should be limited. Second, it is advisable to have a flush day, to get rid of harmful substances (various toxins and metabolic waste products) in the body. This can be achieved by drinking plenty of water and reducing the caloric intake of food by increasing the frequency of meals.
*How do you enter ketosis?
There are several basic recommendations to help you enter ketosis:
1. First, limit carbohydrate intake.
2. second, limit protein intake, as too much protein can lead to a decrease in ketosis.
3. drink more water. Water helps activate the body's metabolic processes and promotes the elimination of toxins.
4. Avoid snacking. This limits insulin fluctuations during the day and accelerates weight loss.
5.Sports. Vigorous exercise combined with diet allows you to achieve the desired results much faster.
*How can you tell if the body is in ketosis or not?
There are several signs that indicate the onset of ketosis:
-Frequency of urination. Acetoacetate, the ketone body, is also excreted from the body with urine, resulting in more frequent visits to the toilet in beginners;
-Dry mouth. Frequent urination causes dry mouth and increased thirst;
-Breath odor. Acetone is a ketone body that is partially expelled with breathing. It can have a pungent odor of overripe fruit or nail polish;
-Reduced hunger and increased energy.
Physical performance
It should be noted that a slight drop in performance may occur in the short term, but this will pass as soon as the body begins to adapt to adequate fat and fluid intake.
Exercise has been the subject of much research. One study of athletes on a ketogenic (keto) diet for four weeks showed that their aerobic endurance was not affected and their muscle mass remained unchanged.
Their bodies adapted to ketosis by depleting glucose and glycogen stores and using fat as their main source of energy.
The dangers of the ketogenic (keto) diet, its contraindications
If a ketogenic diet is followed for too long, the body may produce an excessive amount of ketone bodies, resulting in ketoacidosis. Fortunately, this condition is very rare.
It is important to note that the main exception to ketoacidosis is type 1 diabetes. Ketoacidosis can occur when insulin levels are low, which is very rare in people with a normally functioning pancreas.
When eating foods high in fat and carbohydrates, the body produces glucose. Because the body converts carbohydrates into energy, it uses them first. Fat is eventually stored. This leads to obesity and health problems associated with a high-carbohydrate, high-fat diet (NOT the ketogenic diet).
Changes in the body
The body uses enzymes to convert carbohydrates into energy. Some of these are designed to work with fats, that is, to store them. When a ketogenic diet changes, the body needs new sources of enzymes. As the body adapts to the state of ketosis, it begins to consume residual glucose. This can lead to a depletion of glycogen stores in the muscles, a feeling of weakness, and lethargy.
Dizziness, headache, and irritability are caused by the elimination of electrolytes from the body, so it is necessary to follow a dietary regimen. In addition, it is advisable to consume foods with added salt. This helps retain water in the body and replenish electrolytes.
Possible side effects
*Cramps. Occur due to mineral deficiency, particularly magnesium.
*Constipation. Caused by dehydration. Solution
1) drink regularly (about 2.5 liters of water per day);
2) eat foods high in fiber.
*Tachycardia. Same reason as constipation.
*Electrolyte leaching. Potassium supplementation can help correct the problem.
*Decreased physical performance. During the first week, the person may feel tired and have reduced physical endurance. This is because the body is adjusting to the change in diet and is using fat as its main source of energy. This phenomenon usually disappears with time.
*Hair loss. This side effect rarely occurs. Hair loss is associated with micronutrient deficiencies, so vitamins are recommended for this diet.
*Increased cholesterol levels. Cholesterol levels are known to be increased by high-density lipoproteins. This reduces the risk of cardiovascular disease. In addition, the ketogenic diet may show an increase in triglyceride levels, which indicates weight loss. Their levels will normalize as their weight returns to normal.
*Skin rashes. There is currently no definitive scientific explanation for the appearance of a rash. It has been suggested that the rash is the result of a skin reaction to acetone released by sweat (which can also cause bad breath).
* In conclusion, the ketogenic diet is beneficial for health, as it helps to lose weight and reduce cholesterol and blood sugar levels. However, there are some rules to keep in mind for the best results. It is not advisable to suddenly switch to a ketogenic diet. You need to gradually limit the amount of carbohydrate intake. Drink plenty of water, at least 2.5 liters a day. The inclusion of vitamins in the diet should not be forgotten. Also, the ketogenic diet should not be followed continuously for a long period of time, a maximum of 2 weeks, and then take a break, because carbohydrates are also necessary for the proper functioning of the body.
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