The keto diet is a low-carb, high-fat diet.It is credited with magical properties: it is said that it not only helps you permanently lose weight, but also rebuilds your metabolism and eliminates health problems.Really what?
The popularity of the keto diet is unmatched: this query shows almost half a million links with tips, meal plans and a list of allowed foods.
Many famous actresses and actors are on a keto diet.But is it worth getting started for someone who doesn't plan on surprising Hollywood and robbing tombs?For example, someone like me?
What is the Keto Diet?
There are different types of low-carb diet - from the liberal LCHF (low-carb-high-fat) to the extreme carnivore - "carnivore diet", in which the diet contains exclusively animal products.
The keto diet is roughly halfway between these extremes.This is a low-carb, very high-fat diet.According to various estimates, fats should make up up to 70-80% of the diet.In return, we are promised an increase in life expectancy by 10 years, more energy and productivity, and a cure for cancer.
How does keto work?
We normally get energy from glycogen, which is derived from carbohydrates and stored in the muscles and liver.When you switch to a high-fat diet, your metabolism changes.Instead of glucose, the body begins to use ketones as a source of energy, molecules that the liver produces in the absence of glycogen.That is, in the absence of carbohydrates, our body receives energy from an alternative source - fats and proteins.
To switch to this alternative food source, you need to rid the body of glycogen residue and put it into a state of ketosis.This is exactly what a high-fat, low-protein and low-carbohydrate diet is supposed to help with.Various sources give the carbohydrate dose at 20-30 g per day.This corresponds to about one and a half slices of bread or 50 g of buckwheat.The rest of the diet consists of fatty meats, fish, butter, nuts and eggs.
In the 1920s, the keto diet was used in children with epilepsy.However, almost a hundred years have passed since then, and today, according to the report, the keto diet is one of the most underused methods of combating this disease.
Research into the diets of people living in extreme cold brought new popularity to the keto diet."Their diet consists almost entirely of meat and fat. Interest in this diet grew when it became clear that these people have extremely low rates of cardiovascular disease, degenerative brain diseases (dementia, Alzheimer's, Parkinson's) and type 2 diabetes."
But to what extent this depends on diet and where the cause and effect lies cannot be said with certainty.There are no scientific studies that confirm this connection.
How do you get started on the ketogenic diet?
Switching to keto isn't exactly a pleasant process.When cutting out carbohydrates, many experience a phenomenon called “keto flu.”"This condition is similar to a cold; pain and drowsiness occur, the throat may hurt, and problems with bowel movements may occur. Most often, symptoms resolve within 1-3 days."
...Or last much longer."It happens that the adaptation takes from 1 to 6 months - depending on which nutritional system a person previously followed and the extent to which he is overweight. Unpleasant symptoms are often associated not so much with the switch to a different diet itself, but with one of its consequences - the death of candida in the body: "When broken down, toxic substances are released, which makes the person feel unwell."
Regarding vitamins: “When switching to a keto diet, people initially lose a lot of water, which is retained in the muscles, among other things, by glycogen.”Water takes minerals with it – electrolytes: magnesium, potassium, zinc and sodium.Therefore, their deficiency should be compensated for.”
Contraindications to the keto diet
"It is absolutely not suitable for thyroid diseases and carbohydrate lovers. "And also for those who expect quick results, because that is not always possible."
“In addition, you should not try it yourself if you have acute kidney and liver problems, pancreatitis, liver dysfunction, porphyria, or type 1 diabetes.”
Keto diet menu
Even those who generally enjoy eating will have a hard time. The list of permitted foods is small, the variety of proteins is generally very limited by their quantity and the daily protein intake should not exceed 20%.But not everyone wants to eat exclusively fat.
Harmful?Healthy?Or is it still harmful?
There are conflicting opinions on this.Proponents of evidence-based medicine most often speak out against it.According to a well-known nutritionist, the keto diet can be fatal for some: "People with diabetes can develop ketoacidosis if they switch to this type of diet instead of ketosis. This is a condition that arises when there is a lack of insulin. In this case, one can die within 24 hours. The person loses consciousness, then is resuscitated. And only if someone finds the victim in time and realizes that he needs help. The fact is that with."With ketoacidosis, a person exudes the smell of acetone, similar to what occurs after alcohol abuse.It is easy for outsiders to confuse one with the other, so the attitude towards an unconscious person on the street may be appropriate.”
However, we emphasize that this only applies to people with diabetes.A normal healthy person cannot develop ketoacidosis.
"Yes, ketoacidosis can affect people with certain medical conditions - for example, type 1 diabetics, whose bodies cannot handle large amounts of ketones. However, insulin-dependent people are people with a serious and sometimes congenital disease. They should also not eat foods rich in carbohydrates. From this alone, one cannot conclude that the keto diet is dangerous for everyone else."
In general, there is no scientific evidence that the ketogenic diet is harmful to a healthy person.(Unless, of course, you count digestive problems: for some this diet leads to constipation, for others it leads to diarrhea.)
But there is no evidence that it is useful.
Maybe because she is still very young in terms of life. "The ketogenic diet has become more widespread recently. And it's hard to find people who stick with it for long."
"The longest studies I've seen on keto were 24 weeks. - As for the statements from people who say they've been on it for 50 years... People say whatever they want! Every day I see those who claim they don't eat at all - and for some reason aren't losing weight."
Additionally, there is a difference between a therapeutic keto diet, that is, one prescribed for medical reasons, and a regular nutritional diet.The second is milder, does not require extremes and is often combined with a regular low-carb diet: "Many people temporarily switch to the keto diet: after 2-3 months they return to a more liberal variant of the low-carb high-fat diet (LCHF)."The permissible amount of carbohydrates for LCHF is larger - from 50-70 to 100-120 g per day.But of course not at the expense of sweet rolls, but at the expense of high-quality whole foods - vegetables, fruit, berries and sometimes some grains.
Who needs a keto diet?
Research shows that ketosis, without which there is no keto diet, is effective in extreme stress: it prevents oxygen poisoning in deep-sea divers and makes ultramarathon runners more resilient.
However, there is no consensus here either.One study found that the keto diet may slightly improve endurance performance (particularly in mountain bikers).And according to another study, it does not improve performance, but on the contrary decreases it.
Does the keto diet protect against disease?There are mixed opinions on this too.There appears to be evidence that it may help treat cancer.However, according to the information, the keto diet not only helps, but can also cause unwanted side effects.
However, normal people are not athletes!— They're still transitioning to the keto diet.
For what? “Including clarity of mind, good health and mood, and restful sleep.”Although for health reasons it is sometimes enough to simply follow a low-carb, high-fat diet - eat 50-70 g of carbohydrates per day: "Some even lose weight with such a diet and solve certain health problems."
The doctor thinks it's not worth it: "As a lifestyle, the keto diet is a dubious decision. The keto diet is used only for medical reasons - that is, for epilepsy - and only under medical supervision. As a long-term diet, it is not physiological because a constant lack of carbohydrates is unnatural. I understand that keto dieters do not consider not eating carbohydrates as hunger, but for the brain that is exactly what it is. After all, the brain isfeeds mainly on carbohydrates and these should be included in the diet.
Does the ketogenic diet help you lose weight?
The keto diet does not promise exact figures: “In X days you will lose Y kg,” but its adherents assure that as soon as you switch to it, excess weight will disappear.
Simply because people on keto obviously eat less.Many people only do it twice a day: morning and evening.They don't eat lunch during the day because they don't feel hungry.Fats saturate you and are broken down longer.
Fraud or truth?
According to a recent study, all diets in the world work exactly the same way: they just create a calorie deficit.That is, for weight loss it is not so important what exactly you stop eating: carbohydrates, fats, proteins or simply reduce the amount of food."But a person is designed in such a way that it is easier for him to believe in a miracle diet and rush into extremes than to agree with himself once and for all and constantly eat sensibly. - That is why all kinds of diets were, are and are popular. And each new one promises lightning-fast weight loss once and for all."