The ketogenic or KETO diet is not new: a hundred years ago, before the advent of effective anticonvulsants, French pediatricians found that certain dietary restrictions reduced the frequency of seizures in children suffering from drug-resistant epilepsy.
Based on metabolic studies, a therapeutic diet without starch and sugar was developed in the early 1900s as part of the complex treatment of epilepsy.It is said that the author of the name "Ketogenic diet" belongs to the American Dr. Russell M. Wilder, who used it in the treatment of epilepsy in the 20s and 30s.last century.
The keto diet includes a high-fat diet, moderate protein intake, and very low carbohydrate intake.For most people, this nutritional ratio is considered valid for a limited period of time and not only helps you lose extra pounds, but also has therapeutic applications.
Instructions for use
A low-carbohydrate Keto diet for epilepsy, which is widely used in foreign clinical practice, helped to reduce the frequency of seizures in children of different ages (dietary treatment for 12 weeks).At the same time, doctors who prescribe children such a diet should monitor their normal growth and weight gain, as well as accept dietary adjustments according to the needs of each child.
Low-carbohydrate diets have begun to be used for other disorders.Researchers have shown that ketogenic diets are beneficial in treating patients with devivo disease, the protein glut1 (which transports glucose across the blood-brain barrier), as well as several other inborn metabolic defects.
It is possible to slow down the progression of amyotrophic lateral sclerosis of this nutritional system (Charcot's disease);Indications for a ketogenic diet include neurodegenerative pathologies such as Alzheimer's and Parkinson's diseases.Clinical studies on the effects of the ketogenic diet on the condition of patients with autism, depression, and type 2 diabetes are ongoing.
The best known Keto diet for weight loss is the atkins diet for the treatment of obesity, popularized and popularized by Dr. Robert Atkins (Dr. Atkins Diet Revolution, 1972).Although experts consider the induction phase of this diet to be ketogenic only.It should be noted that long before that, many American doctors were working on the principles of Ketogenic diet: Peter Huttenlocher, Alfred Pennington, Richard McCarnes and others.For example, R. McCarnes writes the book fat and grows thin in 1958, and this is the same low-carbohydrate diet that was originally used to treat epilepsy.
Deposition of excessive adipose tissue occurs due to excessive consumption of excessive consumption of carbohydrate foods (there is no doubt about this fact), restricting carbohydrates with a concubine diet for a month - that is, it helps to reduce weight.
In addition, the Keto diet for oncology - with increased oxidative stress of cancer cells - significantly reduces the growth rate of localized malignant tumors in the colon, stomach, prostate gland and lungs.In addition, some cancers have already been shown to be more sensitive to chemotherapy.
In the last two decades, the Ketogenic diet has been used by bodybuilders to reduce the fat layer under the skin of the body arid: In their journal it is called cutting on a KETO diet.
The essence of the keto diet
In a standard KETO diet, total daily calories should come from 70-80% fat, 15-20% protein and 5% carbohydrates (50g per day).
Typically, the ratio of fat to protein and carbohydrates is 3:1 (that is, 3 grams of fat for protein + carbohydrates).Relative 4: 1, then 90% of energy comes from fats, 8% from proteins and only 2% from carbohydrates (20 g per day).
The essence of the diet used to reduce excess weight is to put the body in a state of adaptive ketosis - when the body is not from food in the blood, but from glucose and ketone bodies, which contain glucose, glucose from carbohydrates.
Carbohydrates in food are converted into glucose, but when a person consumes too few carbohydrates and too much fat, a chain of biochemical reactions is triggered in the body.Schematically, this process looks like this.First, due to a decrease in blood glucose levels, the pancreas begins to produce more of the hormone glucone, which stimulates the catabolism of glycogen stored in glucose in the liver and releases it into the blood.Second, Ketogenesis is activated, that is, the liver converts ketone bodies (acetoacetate, which is further converted to β-hydroxybutyrate and acetone) and dietary fat into free carboxylic (fatty) acids.Thirdly, due to the increase in the level of Gruceagon, the activity of lipase, the enzyme that reduces triglycerides (fat) accumulated in the cells of transitional tissue, increases significantly.
In addition, in the first two weeks following the KETO diet, significant weight loss due to dehydration is also associated with increased glucagon production.Therefore, a temporary side effect of a high-fat diet can be dehydration, which dieters are advised to combat by drinking up to two liters of water daily.
Many people believe that an important advantage of the Keto diet is the absence of hunger, counting calories and exercising for hours to burn excess calories.
Keto Diet for Men
The keto diet is considered particularly effective for men with abdominal obesity.
A therapeutic diet for obesity, 2000 (2300) kcal (2300) kcal per day, then the ketogenic diet does not control calories (but at least 10-20% will not harm).However, carbohydrate consumption should be reduced five times: up to a maximum of 50 g per day instead of 250 g.
Remember that the majority of calories on a KETO diet come from foods high in natural fats and moderate in protein.So it's not a "protein load" as some might think.If a person is used to eating a lot of meat, his body will enter the state of adaptive ketosis more slowly.So you'll need to limit protein: up to 1-2g of protein per kilogram of body weight you're trying to lose.Example: The initial weight is 112 kg and the desired weight is 85 kg, if the amount of protein during the course is 85-170 g.
The exact ratio (in grams) of fats, proteins, and carbohydrates in the diet will depend on each person's age, goal, physical activity level, and health status.But short-term fasting during the Keto diet is recommended for everyone: during the first two days of switching to this food system, you should drink a lot of water and limit yourself to one meal per day.By the end of the first week, you should eliminate carbohydrates as much as possible (below is a list of foods for the KETO diet), but the portion sizes are reduced very little.
Another nuance: Keto diet without exercise does not lose its effectiveness and you don't need to go to the gym or just do any additional physical exercise to lose weight.But physical activity, as part of a healthy lifestyle, accelerates the burning of excess fat, so you should not sleep on the couch.Moreover, take advantage of this moment and, following the example of bodybuilders, build muscle mass, it is possible to gain weight on a KETO diet only with muscle load, then not subcutaneous fat, but strong muscles.
Keto Diet for Women
The problem with the keto diet is that so far research into its effectiveness and safety has only focused on men.A natural question that arises is whether the Keto diet is suitable for women, as female hormones tend to be more sensitive to most dietary changes.
Although opinions vary, most experts say the ketogenic diet has positive results, especially for perimenopausal women.This nutritional system allows you to lose excess weight, control blood glucose levels, improve sleep quality and reduce menopausal symptoms such as hot flashes or night sweats.
However, there are also negative reviews and even complaints about nausea, fatigue and constipation due to the diet (more information in the section on possible side effects).Switching to a Keto diet is contraindicated in case of menstrual disorders, thyroid gland pathologies, or disturbances during pregnancy and lactation.
Women combine periodic fasting with a ketogenic diet, that is, fast lunch and leave a break of 10-12 hours between breakfast and dinner, which has a rejuvenating effect after 50-55 years (data from a 2016 study published in the Journal of the American Medical Association).According to Western nutrition experts, this diet allows the body to take a break from digestive functions and direct energy sources to restore tissue cells and balance hormones.
If a woman with a body weight of 75 kg and a height of 165-168 cm tries to lose weight to about 68 kg, she should spend no more than 2300 kcal to 1855 kcal per day.Protein should be 1-1.5 g per kilogram, which means you can get 68-102 g of protein, 240-350 g and 18-20 g of carbohydrates (in pure water) per day.
How does a Keto diet differ from a high-fat diet?
A high-fat or LCHF diet differs from a KETO diet in the proportions of proteins, fats and carbohydrates in the diet, and a high-fat diet takes a ratio of 50% fat and 25% protein and carbohydrates.
In Europe, a high-fat (low-carbohydrate) diet is called the Swedish diet.Obviously, this is due to the Swedish therapist Annika Dahlqvist, who began recommending that her patients consume more fat and limited carbohydrates, contrary to the officially approved recommendations of endocrinologists in Sweden.
Weird dietary recommendations, starting with the ketogenic food system, the Atkins diet and the LCHF diet, for example, the egg fast in the KETO diet is a few days - you only need to eat boiled chicken eggs with mayonnaise ...
Cycal Keto diet and other changes
In recent years, the Standard Keto Diet (SKD) has been modified in many ways.Thus, the high protein ketogenic diet (HPKD) consists of 30% fat, 35% protein and 5% carbohydrates.
The Targeted Ketogenic Diet (TKD) is more moderate because carbohydrates can be eaten before and after exercise;This is considered exercise, so the number of calories from the consumption of carbohydrates is higher than the SKD.
According to the Cyclic Keto Diet (CKD) or rotational KETO diet (alternative), alternating periods with a minimum amount of high or moderate carbohydrates, followed by a carbohydrate-restricted diet for one or two days.The unknown authors of this version of the KETO diet try to justify their innovation to replenish glycogen reserves, restore hormone levels and thyroid activity, as well as to ensure moral and psychological stability.In fact, everything lost in six days is immediately returned.
Benefit
External clinical experience shows that after a ketogenic diet, almost 20% of children with epilepsy experience (from six months to two years, with a gradual return to a normal diet), and many can reduce or completely abandon the intake of anticonvulsants.
Based on the results of two dozen randomized controlled studies, experts believe that the benefits of the Keto diet include a significant and fairly rapid loss of weight, especially in severe obesity.Despite being high in fat, this diet resulted in increases in patients' systolic blood pressure, blood sugar and insulin levels, plasma C-reactive protein levels, and high-density lipoprotein (HDL), I.E., good cholesterol, over 24 weeks.
In 2008, the American Diabetes Association (ADA) revised its dietary guidelines and reevaluated the low-carbohydrate diet as an effective short-term dietary intervention for non-insulin-dependent diabetics.
Again, during a KETO diet, the skin reacts in its own way to the absence of carbohydrate foods, for example, acne can be reduced.And this is confirmed by the results of a study published in the Journal of the American Academy of Dermatology.
What is possible and what is not?
What can you eat?The list of products recommended for the KETO diet includes: any meat and meat by-products;bird;fish and seafood;eggs (all types);Cream, sour cream, butter (butter and vegetable).Hard cheese is very useful on a KETO diet.But be careful with regular milk, because it is a milk sugar with a lot of lactose - milk sugar.But fermented milk products can be consumed without fear: during the fermentation of fermented milk, lactose undergoes hydrolysis.
Popcorn, candy or chips, walnuts (about 13 g of carbohydrates per 100 g) and sunflower seeds (10.5 g of carbohydrates per 100 g) are suitable.The number of calories is 655 and 600 respectively.
It is recommended to enter in the menu:
- Mushrooms (except dried porcini and boletus), the ideal choice is northern (only 0.5 g of carbohydrates per 100 g).
- All types of leafy greens and vegetables containing Stach complex carbohydrates: broccoli and kohlrabi;White, cauliflower and Brussels sprouts (3-6 g of carbohydrates per 100 g);Cucumbers, zucchini, zucchini, eggplant, bell peppers (green), tomatoes, radishes, cottons, rhubarb, green beans and leeks (1.8-4.5 g of carbohydrates).
You can eat some berries: strawberries (100 g contains about 8 g of carbohydrates), cherries, raspberries, blackberries, cranberries (100 g contains 12 g of carbohydrates).
If you observe moderation in consumption while following a KETO diet for weight loss, you can sometimes eat 100 g of apricots, pineapple or grapefruit: this is about 11.8-12.4 g of carbohydrates.But you should not eat bananas: there are almost 23 g of carbohydrates per 100 grams.
What can't you eat?You will have to give up bread and all flour;pasta;Sugar, honey and confectionery;any cereal string;Potatoes, carrots, beets, celery root;Pumpkin and whole melon;legumes and most fruits.
Keto diet menu for a week
Of course, if you are serious about getting rid of excess fat in your body, you need to create a menu for the week of the KETO diet.The information in the previous section will help with this.
For breakfast, you can cook scrambled eggs or omelets with onions, mushrooms and spinach, bacon and tomatoes.Of course, coffee or tea without sugar.
Lunch can consist of a salad (a recipe for one of them is given below), vegetable soup or meatballs (potatoes, rice or noodles), chicken broth and boiled chicken, fried fish and mushroom stew.
For a meal, choose a protein such as turkey, beef, fish, fish, seafood - a side dish - such as broccoli, brussels sprouts, green beans or bell peppers, go well.
KETO Diet Definitions
Considering the list of foods allowed in a ketogenic diet, you can prepare many different dishes that it is impossible to list even one tenth of the KETO diet recipes.Try these three.
Chicken cooked with vegetables
Products for two servings: 500 g of chicken (thighs, breast or fillet, cut into medium pieces), one spoon of vegetable oil, 1 green cut into cubes), half an onion (small cubes), half a small hot pepper, 50 g of butter on a grater), salt and ground black pepper to taste, ground coriander (half a teaspoon).
Preparation:
- Heat the oven to 180 °, grease a baking dish or a frying pan with vegetable oil;
- Onion and pepper (sweet and bitter) in vegetable oil;
- Swelling of swellings clogged with boiling salted boiling water, let the water pour;
- Put the chicken in a mold (frying pan), salt and pepper, add onion and pepper and cabbage (distribute the vegetables evenly over the meat);
- Sprinkle coriander on top, butter (a few pieces, on top of the surface), pour sour cream, sprinkle with grated cheese and put in the oven for 40-45 minutes.
A quick salad with ham or brisket
Products for two servings: 100 g brisket, 250 g or brisket
Preparation:
- cut brisket or ham into large strips;
- cut boiled eggs into quarters, vegetables into thin slices;
- Put the lettuce leaves in a bowl, put them all on top and put the eggs and vegetables on top, add salt;
- Mix vegetable oil with mayonnaise, add finely chopped herbs, mix and pour this sauce over the salad.
Pork with mushrooms
Products for three portions: 300-400 g of pork pulp, 350 g of fresh chanpignons, half an onion, 2 tablespoons of vegetable oil, one onion oil, 4 tablespoons of sour cream or heavy cream, salt and ground black pepper, to taste.
Preparation:
- Pour vegetable oil into a deep frying pan or pan with a deep bottom, add onions and chopped garlic, boil for five minutes;
- put pieces of meat and fry a little;
- add chopped mushrooms, mix, add nutmeg and ground black pepper, add salt;
- Cook on low heat for 15 minutes, then add sour cream and herbs;
- Cover the food with a lid and boil until done (about 15 minutes).
Contraindications
Absolute contraindications for switching to a ketogenic diet include:
- diabetic ketoacidosis caused by insulin deficiency;
- congenital and secondary carnitine deficiency;
- Pyruvate CarBoxyLase deficiency;
- mitochondrial diseases caused by beta-oxidation of fatty acids;
- porphyria;
- Abnormalities in the composition of blood, iron deficiency anemia;
- pancreatitis;
- acute and chronic inflammation of the gallbladder (cholecystitis);
- liver dysfunction, primary or metastatic liver tumors;
- acute renal failure;
- Intestinal dysfunction, Crohn's disease;
- abdominal tumors;
- Status after cancer chemotherapy.
Particular attention should be paid to the recommendations for "stimulation" of bodybuilders with the help of pharmacological agents: Recommendation to "stimulate" with the help of pharmacological agents: you should not risk your health in pursuit of a super effect.
Possible risks
In complex treatment of epilepsy in children, there are risks involved in long-term treatment, the risk of growth retardation, deterioration of bone mineralization (due to calcium deficiency) and nephrolithiasis (formation of kidney stones).Hyperlipidemia (high blood lipids) occurs in almost 60% of children, and cholesterol levels can increase by about 30%.
Rare side effects include cardiomyopathy, long QT syndrome (disruption of the ventricular rhythm of the heart), deficiency of vitamins, micro and macro elements.
The most common side effect, which is complained by almost a third of those who lose weight: the lack of fiber intake affects it.In addition, in the initial stages, the ketogenic diet may be accompanied by increased fatigue, weakness, headaches and dizziness;in women - dysmenorrhea.
If the weight does not go away with a keto diet, it is likely that there is too much protein in the diet, because more than half of the excess protein is converted into glucose in the body, which means that the process of induced ketosis is disturbed.
When muscles are very unhealthy on a keto diet, the cause can be linked to gluconeogenesis, but also to the synthesis of glucose from muscle lactate (lactic acid) and to the fermatic breakdown of muscle tissue glycogen under conditions of ketosis.
At the beginning of the diet, reducing carbohydrate intake leads to fluid loss, and swelling of the legs with a keto diet can occur even with minor kidney failure.
Weight loss reviews and results
Reviews of doctors prescribing a ketogenic diet to patients with neurodegenerative pathologies, its unconditional effectiveness and increasing the perception of attention, memory and compliance of patients, even with Parkinson's disease.
Usually, reviews and results of increases in weight loss are interpreted by experts.But the considerable controversy surrounding all low-carb diets also contributes to the evaluation of specific results.
Thus, according to the American Journal of Clinical Nutrition, researchers found that on average, men and women who switched to a keto diet lost 3.6-4 kg more than those who restricted their fat intake.British obesity experts (British National Obesity Forum) note that low-carb, high-fat diets are superior to low-fat diets in terms of weight loss effectiveness.Many of their colleagues claim that the Keto diet's weight loss results are "contrary to the available evidence."