What is the keto diet and what you need to know before trying it. What is its harm?

As interest in the keto diet grows and research continues - a lot of information is emerging on this topic - this is all a bit confusing. Let's try to figure out how this power system works and why so little is known about it.

What is the keto diet?

The ketogenic diet or keto diet is a low-carb, high-fat diet. Simply put, there are very few carbohydrates with such a diet - 2-4%, not so many proteins - 6-8%, and most of all fats - 85-90%. All sweets, cereals, fruits, legumes are excluded from the diet, and only healthy fats remain - meat, fish, eggs, nuts. For the body, such a ratio of nutrients is non-standard, because normally it extracts energy from carbohydrates.

When the body loses its main source of food, the liver begins to break down fats, including from fatty deposits, and converts them into ketone bodies (ketones) - acetoacetate, beta-hydroxybutyric acid and acetone. Some of them are spent on the energy needed by the cells, and some are accumulated in the blood. This process is called ketosis - a state where the body uses fat as an alternative source of energy. Due to this, you start to lose weight quickly, but you get a lot of "side effects".

Why then was the keto diet invented?

The nutritional principles of the keto diet date back to 460 BC. Then in the human diet there was only food of animal origin, while there were almost no carbohydrates. But initially, the keto diet was developed and used to treat patients with epilepsy and diabetes.

It all began with the publication of the first book on a carbohydrate-free diet in 1864 by William Bunting. On the advice of physician William Harvey, he gave up carbohydrates (beer, sweets, potatoes) in favor of proteins and fats and lost 21 kg. Then it was ordinary propaganda and nothing more - scientific evidence of this appeared only in 1921, when Dr. Wilder released the first work on the ketogenic diet. In it, he described the effectiveness of such nutrition for patients with epilepsy. Then other doctors began to study the diet and found other advantages in it. For example, that in addition to treating various diseases, diet helps to quickly lose weight.

So the keto diet went beyond medical purposes and became popular - of course, who doesn't want to lose weight with a health diet? Interest in the keto diet is still ongoing, research continues, but little is known about the benefits of avoiding carbohydrates for a healthy person. So it's not safe to start such a diet on your own, because the health consequences can be unpredictable.

What types of keto diets are there?

1. Classic:70% fat, 20% protein and 10% carbohydrates.
2. Cyclic:5 days - strict keto diet, 2 days - carbohydrates allowed. Bodybuilders use this technique to quickly gain lean muscle mass.
3. Target:carbohydrates with this diet option are allowed on workout days, but only high-intensity - in this case, carbohydrates are burned before they have time to interrupt the ketosis process.
4. High protein:60% fat, 35% protein, and 5% carbohydrates.

In fact, there are many more types of ketogenic diets than on this list - among them, for example, vegan, lazy, limited. But most of all, only these 4 types have been studied - 2 of which (cyclic and target) are not designed for a long time and are used mainly by professional athletes.

Who is the keto diet contraindicated for and what are its pros and cons?

Pros:

• control of appetite, and at the same time weight loss - fatty and protein foods are very satisfying - overeating is definitely not threatened here. Plus, the absence of sugar "jumps" without fast carbohydrates reduces hunger;
• energy boost - mitochondria work better on the keto diet - they supply cells with energy. The fact is, ketone bodies are more difficult to metabolize than carbohydrates, therefore they provide more energy;
• prevention of cardiovascular disease - ketosis controls blood pressure and triglyceride levels - fats that are closely related to the level of "bad" cholesterol. As long as you limit yourself to carbohydrates, triglycerides are spent for energy, not accumulating in fat cells;
• blood sugar control - studies show that the keto diet increases insulin sensitivity by 75% (assuming no trans fats in the diet) - this is due to the elimination of simple carbohydrates (sweets, fruits). Such nutrition also reduces the concentration of glycated hemoglobin in the blood - with its help, you can track the development of diabetes mellitus;
• treatment of neurological diseases (for example, epilepsy) - ketones supply brain cells with more energy, which further strengthens neural connections. Research also shows that ketones suppress the work of glutamate, an amino acid that stimulates the nervous system.

Minuses:

• The risk of developing ketoacidosis in diabetes is a life-threatening condition associated with impaired carbohydrate metabolism. The consequences can be the worst (coma, death) - the body resorts to such measures only if too many ketone bodies enter the bloodstream.
• dehydration - without a main source of energy, the body begins to break down muscle glycogen - and it is 75% water. Fluid reserves at this moment are depleted;
• lack of vitamins, which leads to the rejection of fruits;
• unbalanced nutrition, and at the same time constipation and bloating: an excess of fatty and protein foods for the digestive tract - stress;
• there is no guarantee that you will lose weight - the process of losing weight does not work without sports, and the keto diet, like any other diet, does not provide long-term results. And not everyone will succeed in limiting themselves in carbohydrates for a long time - as soon as you eat something sweet, the process of ketosis will immediately be interrupted.

Before starting a keto diet, ideally, consult a doctor and pass the necessary tests - after all, in some cases, a ketogenic diet is contraindicated:

• pregnancy and feeding;
• gout and joint diseases;
• cholelithiasis;
• disorders in the thyroid gland;
• diabetes;
• cirrhosis of the liver;
• Gilbert's syndrome;
• low pressure;
• lack of weight.

It is not recommended to sit on a keto diet for a long time - there is a risk of health problems:

• low level of protein in the blood (can lead to liver, kidney, intestinal diseases);
• accumulation of fat in liver tissue;
• stones in the kidneys;
• deficiency of vitamins and minerals;
• constant hunger;
• sleep problems;
• nausea, lethargy, and dizziness;
• abdominal pain and headaches.

Dos and don'ts during the keto diet

It is forbidden:

• sugary foods: soda, fruit juice, smoothies, ice cream, chocolate, candy;
• cereals: rice, pasta;
• fruits: almost all fruits except avocado, lime, lemon, asparagus, celery;
• legumes: peas, beans, lentils, chickpeas;
• root crops and tubers: potatoes, sweet potatoes, carrots, parsnips;
• dietetic foods: low-fat mayonnaise, salad dressings;
• some condiments and sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup;
• unhealthy fats: refined oils, mayonnaise, fast food;
• sweet alcohol: beer, sweet wine, liqueur, cocktails;
• sugar-free diet foods: sugar-free sweets, syrups, puddings, sweeteners, desserts.

Can:

• meat: beef, ham, bacon, chicken, turkey;
• oily fish: salmon, trout, tuna, mackerel;
• seafood: shrimp, mussels, squid;
• eggs: farm, quail;
• butter and cream: butter and ghee, heavy cream;
• cheese: creamy, mozzarella, gouda, brie, parmesan;
• nuts and seeds: almonds, walnuts, flax and pumpkin seeds, chia seeds;
• healthy oils: olive, coconut, sesame, avocado oil;
• some fruits: avocado, lime and lemon;
• low-carb vegetables: cucumbers, tomatoes, broccoli, onions, peppers;
• greens: arugula, spinach, parsley, basil;
• berries: raspberries, gooseberries, black currants;
• seasonings: salt, pepper and other spices;
• drinks: water, tea, coffee, carbonated drinks without sugar;
• alcohol: dry white and red wine, whiskey.

Weekly keto diet menu (this is just an example)

1. Monday
   • breakfast: scrambled eggs, lettuce, avocado;
   • snack: sunflower seeds;
   • lunch: spinach salad with grilled salmon;
   • snack: strips of celery and pepper with guacamole sauce;
   • dinner: pork chop with cauliflower puree.
2. Tuesday
   • breakfast: coffee without sugar, hard-boiled egg;
   • snack: macadamia nuts;
   • lunch: tuna salad with tomatoes;
   • snack: sugar-free cookies with almond flour (a couple of pieces);
   • dinner: zucchini noodles with meatballs in a creamy sauce.
3. Wednesday
   • breakfast: scrambled eggs with salsa sauce (optional) and pieces of cheese;
   • Snack: Full fat Greek yogurt, pecans
   • lunch: miso soup or broccoli puree soup;
   • snack: a cocktail of almond milk and butter, raspberries;
   • dinner: stewed chicken with asparagus and mushrooms.
4. Thursday
   • breakfast: keto pancakes (60 g of almond flour, 4 eggs, 120 g of cottage cheese);
   • snack: two boiled eggs;
   • lunch: chicken cutlets in almond breading (flour), herbs, cucumbers, a slice of goat cheese;
   • snack: a couple of pieces of cheese and bell pepper;
   • dinner: grilled prawns with lemon sauce and asparagus garnish.
5. Friday
   • breakfast: scrambled eggs with bacon and herbs;
   • snack: a handful of walnuts and berries;
   • lunch: roast beef;
   • snack: celery in almond sauce;
   • dinner: baked tofu with cauliflower, broccoli, pepper and peanut sauce.
6. Saturday
   • breakfast: baked avocado with egg;
   • snack: cabbage chips;
   • lunch: roll with salmon and avocado, wrapped in seaweed (no rice);
   • snack: meat sticks, olives;
   • dinner: grilled beef kebab with pepper and broccoli.
7. Sunday
   • breakfast: scrambled eggs with bacon and avocado;
   • snack: dried seaweed, a piece of cheese;
   • lunch: avocado stuffed with sardines;
   • snack: dried turkey (no added sugar);
   • dinner: baked trout.

But:almost all diet plans from the Internet are unsafe and do not guarantee results - only a good specialist or doctor can draw up a competent nutrition plan. Here are some more tips:

• Start with a low-carb diet- with a keto diet, the amount of carbohydrates is reduced to 50 g per day. Eating a moderate amount of carbohydrates is a good start for the body. So you can still understand how this type of food suits you.
• Combine products- add non-starchy vegetables (broccoli, asparagus, cucumbers) to the diet - a sharp change in the usual diet can provoke constipation - the intestines need time to get used to fatty foods.
• Drink more water(preferably with ½ teaspoon of salt) - along with the depletion of energy reserves, the water-salt balance is also disturbed.
• Don't limit yourself to portions (within reason, of course)- Avoiding carbohydrates and reducing the amount of protein in a calorie deficit can lead to hormonal disruptions.

Have questions? Here are the answers to the most popular ones.

1. Is it possible to return to carbohydrates after a while?

   Yes, 2-3 months after the start, you can add some carbohydrates, but not often.

2. With carbohydrates, everything is now clear - they need to be reduced to the maximum. What about proteins?

   The amount of protein should be no more than 35% of the total diet. More is possible, but then ketosis will interrupt and you will have to start all over again.

3. Will the muscles go away along with the weight?

   On any diet there is a risk that the muscles will "blow out". But proteins and fats in tandem with physical activity can slow down this process a little.


4. Can you build muscle on a keto diet?

   Yes, but this will be more difficult than with a balanced diet.

5. Wouldn't that much fat make me sick?

   Depends on what kind of fat you eat. If these are trans fats - fast food, sausages, fries - then yes, there will be more harm than good. They should be eliminated from the diet.