Keto diet. What is a ketogenic diet? What are the results of the keto diet and what are the examinations. how it works, is there any difficulty, which menina keto diet and is it harmful.
- Keto diet
- Keto diet is a diet low in carbohydrates and fats designed to trigger ketone bodies in the body.
Why is a ketogenic diet effective, what are the contraindications and examinations, what is the principle of action? What should be included in the diet and what about the reviews of those who have lost weight? We'll talk about that today.
How does the keto diet work?
When there are fats, proteins and carbohydrates in our diet, our body gets energy from glucose. We get glucose only from carbohydrates. Now that grocery stores are in direct access, this is the most common type of food. But what happened in those days when there weren’t enough carbs like grains or bread because of a bad harvest, halo of habitat, or seasonality?
The carcass was forced to take energy from fatty acids and proteins. You may remember my video on running for weight loss - here it is - I looked at the process of getting energy by oxidizing fatty acids. Now, let me remind you briefly - all the organs, which have mitochondria in the tissue cells, have an excellent effect on fatty acids. This is the heart muscle of the myocardium, and the skeletal muscles (the one we pump in the gym) and the smooth muscles.
However, our brain, which has 60% fat, does not lose weight, even a long hunger strike does not significantly harm mental abilities. Why? The reason - BBB The blood-brain barrier is a barrier that ensures the permanence of the internal environment of the brain. It is the one that does not allow the passage of fatty acids - not to the outside (because of which the brain does not lose weight), but also to the inside. And the brain is not able to consume fatty acids as a source of energy.
However, the brain cannot run out of fuel, and nature has predicted that as a result of a diet that 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
- acetic acetic acid (acetoacetate)
- beta-aminobutyric acid (hydroxybutyrate)
- acetone
These substances are formed in the liver from fatty acids in a process called ketogenesis. Not too much acetone is produced, our main fuel is betaamino-butyric acid. It is mainly affected by the central nervous system during this period, 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 works on ketone bodies is often confused with pathological and requires urgent interventionacidokedosis. But these things are different and now we will talk a little about what the essence is.
Ketoacidosis
What is ketoacidosis. It is almost the same as ketosis, but when it is caused not by a lack of glucose as a result of a lack of carbohydrates, but by a lack of insulin. I remind you that our most important hormone, insulin, is a means of transport. This is our loader on how to carry glucose across the cell membrane.
When there is a lot of glucose but no insulin or it does not perform its functions, the cell begins to feel energy hunger in the same way as in the case of a carbohydrate-free diet. As a result, the body produces a bunch of hormones that can be broken down by fats (lipolytics, in this case called counter-insulators) and the liver begins to produce ketone bodies from fatty acids. What's happening?
There is a lot of undigested glucose, there are also a lot of ketone bodies, and the kidneys are trying to get rid of excess ketones and glucose, which causes dehydration - the so-called osmotic diuresis. As a result of diuresis, the electrolytes are flushed - and you remember that it is very, very bad from this video, even two - the electrolyte balance shifts towards acidification and as a result, this ketoacidosis develops. all of this requires urgent hospitalization because the patient can easily move the horses.
Clearly, 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 do not have type 1 diabetes, you do not need to be afraid of ketoacidosis. In your case, the nervous system will work perfectly on ketone bodies.
So how to use the keto diet
Firstand most importantly is to enter ketosis. And this is one of the most difficult tasks. Because in most cases - remember, I told you to take homeosis - people have been eating carbohydrate-containing foods for decades for the first time - it will be stressful for 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 will consume the remaining glucose and glycogen. Then they will try to get glucose using gluconeogenesis from amino acids, glycerin, lactic acid. And only when it is completely out of power, the process of ketogenesis will begin and, with a squeak, it will begin to pull the power supply system of the central nervous system to new rails. Remember - the carcass really does not like breaking homeostasis and resists the best it can.
This is the hardest time for the first time - you're stupid, angry, you don't have the strength, your brain refuses to work, your head is spinning - and a bunch of other pleasures. And this condition lasts - for everyone in different ways - but maybe up to two or three weeks.
Other. To get into ketosis, you need to cut out 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 glucose for them by gluconeogenesis either from your muscles or from the least carbohydrates, it comes with food. But that’s just the thing - remember homeostasis - the desire to maintain balance at all costs - getting into ketosis is hard, but falling out of it is easy. And then greet the fat reserves on the sides.
Third- to get into ketosis, you have to eat a lot of fat and by no means overdo it 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, the carcass from the nematode rivets glucose - and again you will fall out of such a hard-earned state of ketosis. If there is too little protein, the muscles will gradually lose. And catching this balance is very, very difficult for a beginner. Everything is completely the same with fats - 80% of the diet should be fats.
Fourth- difficulty in assessing whether we have entered ketosis or not.
- Testing for the presence of acetone in urine using strips makes no sense. We may be in ketosis, but there will be no acetone in the urine.
- It is possible to analyze blood using a glucometer with special strips for ketone bodies, but these strips are not cheap.
- Finally, there are special instruments for determining acetone in the breath. They were invented for epileptics because a ketogenic diet is good for dealing with epileptic seizures - but they also cost about $ 100.
And finally, if you decide to try the keto diet, how do you put together your diet?
- protein - 1, 5-2 grams per body weight. This is conditional.
- The rest is greasy.
What foods are suitable for the keto diet?
- eggs with yolk
- all cheeses
- fatty cottage cheese
- sour cream
- lard
- pork
- nuts
- salmon
- trout
- salmon
- lamb