Ketogenic diet (aka a ketone diet or just a keto diet) is the most popular, discussed and mysterious type of diet for weight loss.The progressive public is actively losing weight, eating home mayonnaise, and in the capital's catering establishments you can even order a “sample” of Keto Diet - a burger, which is a cutlet that is expiring juice, delivered from a bun and other excesses.Foreign scientists publish all new studies proving the benefits of an unusual menu that causes a process that makes the body receive energy from fat, rather than carbohydrates, but domestic weights in weight is in no hurry to trust fashionable diet poetry.Truth, as usual, is somewhere nearby.
Wait!In fashion, a diet on cutlets
A can of coconut oil, three dozen eggs, a dozen steaks, grams of seven hundred fresh pork fat, a bottle of olive oil, a kilogram of tofu, several beams of radishes and a package of fresh herbs.This is what the result of the campaign in the adept supermarket is in the popularity of the Keton diet (Keto diet).It is just right to think in horror: “First, he will die from indigestion, and then from cholesterol blockage of blood vessels!”And demonstrate your egregious ignorance in matters of dietary trends.
At least, the numerous Keto bloggers and their followers who call themselves ketoists are firmly sure of this.They extol the life -giving ketosis as a new ideal dietary philosophy, called up no less - to return the genetic code of a person of the 21st century to the best form, spoiled by the dominance of carbohydrate food, and at the same time rehabilitate the accused of all sins of fats.
The ketone diet (aka Keto diet) changes the enzymatic and hormonal machinery of our body in such a way that the production of the hormone insulin, which regulates the level of glucose in the blood, and, as a result, the feeling of hunger and satiety, is reduced.
“In return” insulin and in response to an increase in the amount of fat and protein against the background of a sharp contraction of carbohydrates in the diet, the liver with a ketone diet begins to produce ketone bodies, a special form of acetone.These chemical compounds are included in the body in a kind of closed cycle, moving from organ to organ with blood flow and affecting the oxidation of fatty acids.
As a result, the body enters into ketosis, that is, it learns to extract forces to exist from the usual available carbohydrate chains, but from already accumulated deposits of adipose tissue and arrivals from food, avoiding the devastation of protein reserves.The result is unprecedentedly rapid weight loss, strengthening the muscles, victory over the annoying feeling of hunger and a new life.
Keto Diet: History of oblivion and Renaissance
Keton diet is only pretended to a fashionable novelty.For the first time, a power plan that limits carbohydrates (carbo) and gives the “green light” of fats, was clinically tested in the 20s of the last century.Doctors working with patients suffering from diseases of the nervous system at that time often prescribed the treatment courses of therapeutic starvation, sharply and significantly limiting the production of insulin and other hormones that affect the work of the central nervous system and brain.This gave excellent results, which, however, could not be enjoyed for a long time for a clear reason: a person would not last long on one water, and if we are talking about a child, the case takes even more serious turnover.
It was then that the prototype of the menu was developed, today known to us as a ketogenic diet.It was assumed that a diet that reproaches metabolism in such a way that carbohydrates cease to be the main source of energy, from a chemical point of view, is similar to the refusal of food.The diet, poor in carbohydrates and rich in fats, demonstrated especially outstanding results on the example of epilepsy: the number of painful seizures in patients came to naught.
Simple, original and not requiring significant material costs, the technique was used safely and widely, but, alas, not for long: the pharmacological industry has proved the effectiveness of a new type of drug.
The revival of interest in the ketogenic diet was at the end of the 90s-director Jim Abrahams (the most part known by the masterpieces of the genre of the Tresh Comedy, including the “Naked Pistol” and “Very terrible film-4”), removed the unexpectedly piercing and frank melodrama “Do not Harvest”, which was based on his own experience.
Ketogenic diet: From the means from epilepsy - to the arsenal of losing weight
One of the most popular diets used for weight loss at the end of the 20th century is a ketogenic diet - the Atkins diet.Cardiologist Robert Atkins popularized a test on himself an effective way to get excess weight, adapting the achievements of scientists and doctors made during the treatment of Keto diet.He created his own concept of a four -phase diet, which has become a forerunner of this era of power plans that limit the use of carbohydrates.
According to Atkins, it is necessary to find the very ratio of carbohydrate food to protein and fat, in which you can first lose weight to the desired weight, and then support it with relative comfort.Therefore, he first offers for two weeks to reduce the use of carbo to 20 grams per day, and then smoothly increase their number in the search for an individual proportion.
The Hollywood elite was obsessed with Atkins;As a result of this popularity, low -carb diets literally sat on the throne as the most effective.The main trend was the reduction of carbohydrates and fats in favor of protein foods: indeed, practice has shown and continues to show that such an approach to nutrition allows you to lose weight, while not losing the muscles and in addition to maintain the result for a long time.
The fundamental difference between most common protein diets and a ketone diet in relation to fatty foods.The authors of food plans with a predominance of protein, as a rule, limit not only carbohydrates, but also recommend carefully monitor the number of lipid consumed, if there is a choice, preferring low -fat or at least devoid of visible fat layer products.
However, the LCHF diet (Low Carbs High Fat, “Little Fat - A lot of fat”) is no coincidence that the virus spreads in the environment of users of the Reddit social network, where the new young intelligentsia, thirsting for any decision to bring evidence base, is considered.Scientific studies have shown that the best for exemption from sugar captivity and the inclusion of ketosis is a menu compiled by the principle of “a large amount of quality fats - an adequate amount of protein - the optimal amount of fiber is a huge amount of water”.
The popularizer and talented interpreter of the results of scientific research was the observer of Gary Taubs.Thanks to his publications, proclaiming a new look at a truly healthy diet, in which fats are allowed and carbohydrates are prohibited, among the followers of the ketone diet, he turned into a cult figure.Taubs consistently proved that people get fat not because they eat a lot, but begin to eat a lot, because they get fat - and saw the only way out of this trap in curbing insulin jumps.
Ketogenic diet experts argue that it is the correctly neglected and supported ketosis that becomes the key to the trouble-free lifelong follow-up of a diet without a shadow of carbohydrates and any damage to the body.
Scientists questioned the established dogma that the brain and the nervous system were not able to live without glucose, and came to unexpected conclusions.
The experiments showed that when the carbohydrates refused and in the exhaustion of glycogen reserves during a diet, the brain is able to switch to “consumption” of ketones and eat fat processing products, which, in addition, are more physiological fuel for it (brain tissues are mostly “higher cleaning”).Today, the foreign medical press is literally full of data that carbohydrates, offering the brain “cheap” affordable energy, in the long run provoke degenerative diseases, which undermines the already shaken reputation of the carbo.
Of course, not all aspects of the ketone diet have been studied enough or investigated in general - for obvious reasons there are no long -term observations of adherents of a high -fat diet.
What and how much is there?Products for a high -fat ketone diet
Various variations of the diet assume that you eat no more than 50 grams of carbohydrate food per day.The LCHF diet offers when compiling a diet to focus not on the weight of food, but on its relative volume, making a daily menu of 70% fat, 20% proteins and 10% carbohydrates (with a long chain; special attention should be paid to water -soluble starch, for example, from raw potatoes or immature bananas).
Here is an approximate list of products that contribute to the occurrence and maintenance of ketosis.Without restrictions are used:
- Fat dairy and fermented milk products (except for whole milk and kefir)
- Salo, bacon, hamon, brisket, Korea, bacon
- meat, poultry (with skin), seafood and fish
- eggs
- Fat cheeses with a minimum carbohydrate component (see the composition of a particular product)
- avocado
- Green vegetables
- mushrooms
- Tofu
- Lapsha Shirataki
- butter and unrefined vegetable oils, including hardening nut (coconut, shi, etc.).
Allowed in minimal quantities:
- Berries and nuts
- chocolate (the darkest, with a minimum of sugar)
- Ugly fruits
- Root crops (can be used as a non -core component of complex dishes and better raw).
With a keto diet, they are completely excluded from the menu:
- Sugar, honey, pastries, industrial drinks
- Success and thickening sauces
- Bread, cereals, baking
- Pasta (except ShiRAIA)
- dried fruits
- Small products
- Margarine and plant spreads.
On a high -fat diet, you need to drink a lot of simple non -carbonated water, and you can also consume tea and coffee (from legal additives - lemon) and even light alcohol, for example, dry cord, dry wine and light beer.
Ketosis or ketoacidosis?
The dangers of ketosis are the main fear that appears in connection with a high -fat low -carb diet.Someone scares the changing smell of breathing (ketone bodies are excreted from the body in two ways-with exhalation and when urinating, which is why it is important to drink as much water as possible to control their concentration), someone knows for sure that a large amount of fat and protein “plants the kidneys”.Also, the confusion of the concepts of ketosis (increasing the level of ketone bodies) and ketoacidosis (metabolic disorders associated with the impossibility of insulin in diabetes) is often observed.
Doctor of Medicine (and, characteristic of the adherents of a ketone diet, blogger), Peter Attia, explains that the body's ability to organize brain nutrition with ketone bodies is a forgotten, but powerful evolutionary advantage that allowed a person to survive and not only preserve, but also develop intelligence in those conditions when no one heard about any sugar and white flour, but not heard, butRoot crops, cereals and fruits were exotic rarity.
Attia recalls that it is important to distinguish between the keto adaptation (the time required by the body, the carbohydrate nutrition of which limited 10-50 grams of carbo per day, for glycogen consumption and “retraining” for the use of fat as fuel), actually ketosis (the process when ketone bodies are circulated by the circulatory system, helping to burn fat) and diabetic) and diabeticKetoacidosis (DKA).The first two states, according to the doctor, are a normal part of metabolic processes, and the body is able to regulate them independently;Ketoacidosis is pathological and requires speedy medical intervention.
As in the presence of other metabolic diseases, especially those that affect the water-salt metabolism, as well as diseases of the excretory organs, the cardiovascular system and the gastrointestinal tract-in all these cases should be extremely careful to the idea of a diet and be sure to consult with a doctor.However, the participation of a specialist will not be superfluous even if you can boast of heroic health.For all the seductiveness of the ketone diet and the persuasiveness of the example of its supporters, this nutrition plan is significantly different from the menu, still traditionally considered healthy.
What do food specialists think about ketone diet?People are characteristic of extremes
Keton diet is a stress diet, with a mass of contraindications, and it can be observed up to 10 days maximum.In my practice, this approach is used primarily by the category of people with excess weight, which has a violation of water or water-salt metabolism.The diet takes place under the strict observation of a dietitian, with the participation of a certain physical activity, which helps to actively split already accumulated fats.Over the first two days from the beginning of the diet, the brain, devoid of carbohydrates coming from the outside, receives these carbohydrates from glycogen of the liver and muscles.Moreover, glycogen is destroyed only if the patient does not violate the rules of his nutrition.
In recent months, a large number of articles that rehabilitating foods containing fats have appeared.Of course, now our society will rush to active fat diets and foods containing not only hidden, but also obvious fats, as well as trans fats that are dangerous to human health and leading to severe cardiovascular diseases.People are generally characteristic of extremes.Proper balanced diet aimed at reducing and normalizing weight, improving the quality of life and active longevity contains no more than 30% of fats in the total diet.Therefore, my advice - do not take on faith that you can lose weight exclusively on the same fats.Any diet bringing loud success to the next person or group of persons will be debunked at some period of time, and people will eventually return to natural, rational, balanced diverse diet.