The ketogenic diet (also known as the ketone diet or simply the keto diet) is the most popular, discussed and mysterious diet for weight loss these days. The progressive public is actively losing weight by eating homemade mayonnaise, and in the capital's catering establishments you can even order a "sample" of the keto diet - a burger, which is a cutlet flowing with juice, free from a bun and other excesses. Foreign scientists are publishing more and more new studies proving the benefits of an unusual menu that causes a process that forces the body to get energy from fat, not carbohydrates, but domestic weight loss experts are in no hurry to trust the dietary fad. The truth, as usual, is out there somewhere.
Cutlet diet is in fashion
A can of coconut oil, three dozen eggs, a dozen steaks, seven hundred grams of fresh lard, a bottle of olive oil, a kilo of tofu, a few bunches of radishes, and a bag of fresh herbs. This is what the result of going to the supermarket of a ketone diet adherent (keto diet) looks like. It's time to think in horror: "First he will die of indigestion, and then from cholesterol blockage of blood vessels! "And demonstrate your blatant ignorance of dietary trends.
On a high-fat ketone diet, they don’t get fat and don’t get sick - they lose weight and get healthier! At least, numerous keto bloggers and their followers who call themselves ketoists are firmly convinced of this. They exalt life-giving ketosis as a new ideal dietary philosophy, designed to return to the best form the genetic code of a 21st century human, spoiled by the dominance of carbohydrate foods, and at the same time rehabilitate fats accused of all sins.
The ketone diet (aka keto diet) changes the enzyme and hormonal machinery of our body in such a way that the production of the hormone insulin, which regulates blood glucose levels, is reduced, and, as a result, feelings of hunger and satiety.
"Instead" of insulin and in response to an increase in fat and protein against the background of a sharp reduction in carbohydrates in the diet, the liver begins to produce ketone bodies, a special form of acetone, during a ketone diet. These chemical compounds are included in the body in a kind of closed cycle, moving from organ to organ with the bloodstream and affecting the process of fatty acid oxidation.
As a result, the body enters ketosis, that is, it learns to extract strength for existence not from the usual available carbohydrate chains, but from already accumulated deposits of adipose tissue and fats from food, avoiding the depletion of protein reserves. The result is an unprecedented rapid weight loss, muscle strengthening, victory over the annoying feeling of hunger and a new life.
Of course, in the event that your metabolism can handle the ketone diet: this meal plan (however, like any other) is not universal. For some, even a short cut from carbs turns into weakness, a sharp change in well-being, and other signs that indicate that ketosis does not seem to be on their way.
The Keto Diet: A History of Oblivion and Rebirth
The ketone diet only pretends to be a trendy novelty. The first carbohydrate-restricting (carbo) and fat-restricting eating plan was clinically tested in the 1920s. Doctors working with patients suffering from diseases of the nervous system at that time often prescribed courses of therapeutic fasting, which sharply and significantly limited the production of insulin and other hormones that affect the functioning of the central nervous system and the brain. This gave excellent results, which, however, could not be enjoyed for any long time for an obvious reason: a person will not last long on water alone, and when it comes to a child, things take an even more serious turn.
It was then that the prototype of the menu, today known to us as the ketogenic diet, was developed. It was assumed that the diet, reshaping the metabolism in such a way that carbohydrates cease to be the main source of energy, is chemically similar to the rejection of food. Particularly outstanding results of a diet poor in carbohydrates and rich in fats were demonstrated by the example of epilepsy: the number of excruciating seizures in patients came to naught.
A simple, original and not requiring significant material costs, the technique was used safely and widely, but, alas, not for long: the pharmacological industry proved the effectiveness of a new type of drug - anticonvulsants, and doctors of the new generation preferred to prescribe pills to their patients, rather than pork lard. The oblivion of the anti-epileptic ketone diet was also facilitated by the growing dietary trend of blaming fats for all troubles.
There was a resurgence of interest in the ketogenic diet in the late 1990s, when director Jim Abrahams (known mostly for thrash comedy masterpieces such as The Naked Gun and Scary Movie 4) directed the unexpectedly piercing and frank melodrama Notharm", which was based on his own experience.
Abrahams' son Charlie suffered from a severe form of epilepsy from birth and reacted extremely poorly to all types of medication, suffering from side effects. Toddler's parents were desperate to find help before discovering information about the ketone diet. With her help, they managed to take the disease under non-drug control. Jim Abrahams was so imbued with the effect of the keto diet that he organized a fund to help epileptic children and their families, supported by Meryl Streep, who played the role of the mother of a little patient in the film Do No Harm, at the infancy stage.
By the way, this is why the ketone diet is often referred to as the "Meryl Streep diet" - and not at all because the world-class star really abandoned carbohydrates in favor of fats.
Ketogenic diet: from epilepsy remedies to the arsenal of losing weight
Related to the ketogenic diet is one of the most popular diets used for weight loss at the end of the 20th century - the Atkins diet - the most effective and dangerous. American cardiologist Robert Atkins has popularized a proven method of effective weight loss by adapting the achievements of scientists and doctors made during the period of therapeutic use of the keto diet. He created his own concept of a four-phase diet, which became the harbinger of a real era of eating plans that limit carbohydrate intake.
As planned by 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 maintain it with relative comfort. Therefore, he proposes to first reduce the consumption of carbo to 20 grams per day for two weeks, and then gradually increase their number in search of an individual proportion.
The Hollywood elite are obsessed with the Atkins; as a result of this popularity, low-carbohydrate diets literally sat on the throne as the most effective. The main trend has been the reduction of carbohydrates and fats in favor of protein foods: indeed, practice has shown and continues to show that this approach to nutrition allows you to lose weight without losing muscle and, in addition, maintain the result for a long time.
The fundamental difference between most common protein diets and the ketone diet is in relation to fatty foods. In addition to limiting carbohydrates, protein-rich diet planners generally recommend careful monitoring of lipid intake, favoring low-fat or at least no visible fat when given the choice.
However, the LCHF diet (low carbs high fat, "low carbs – high fat"), considered the most progressive type of the ketone menu, is no coincidence that the virus spread precisely among users of the social network, where the new young intelligentsia communicates, eager for any decision to sum up the evidence base. Scientific studies have shown that the best way to get out of sugar and enter ketosis is a menu based on the principle of "a lot of quality fats - an adequate amount of protein - an optimal amount of fiber - a huge amount of water. "
Gary Taubes, columnist for The New York Times Magazine, became a popularizer and a talented interpreter of the results of scientific research. With his publications proclaiming a new vision for a truly healthy diet that allows fats and prohibits carbohydrates, he has become a cult figure among followers of the ketone diet. Taubes consistently proved that people do not get fat because they eat a lot, but start eating a lot because they get fat - and saw the only way out of this trap in curbing insulin surges.
Experts in the ketogenic diet claim that it is precisely the properly launched and maintained ketosis that becomes the key to a trouble-free lifelong adherence to the keto diet without a shadow of longing for carbohydrates and any damage to the body.
What and how much to eat? High Fat Ketone Diet Foods
Various variations of the keto diet suggest that you eat no more than 50 grams of carbohydrate food per day. The LCHF diet suggests that when compiling a diet, focus not on the weight of food, but on its relative volume, making up a daily menu of 70% fat, 20% protein and 10% carbohydrates (long chain; special attention should be paid to water-soluble fiber and resistant forms of starch, for example, from raw potatoes or unripe bananas).
Here is a sample list of foods that promote and maintain ketosis. Use without restrictions:
fatty dairy and sour-milk products (except for whole milk and kefir);
lard, bacon, jamon, brisket, loin, bacon;
meat, poultry (with skin), seafood and fish;
eggs;
fatty cheeses with a minimum carbohydrate component (see the composition of a specific product);
avocado;
green vegetables;
mushrooms;
tofu;
shirataki noodles;
butter and unrefined vegetable oils, including hardening nut oils (coconut, shea, etc. ).
Allowed in minimum quantities:
berries and nuts;
chocolate (the darkest, with a minimum of sugar);
unsweetened fruits;
root vegetables (can be used as a minor component of complex dishes and better raw).
With a keto diet, the following are completely excluded from the menu:
sugar, honey, pastries, industrial drinks;
sauces with added sugar and thickeners;
bread, cereals, pastries;
pasta (except shirataki);
dried fruits;
low fat foods;
margarine and vegetable spreads.
On a high-fat keto diet, you need to drink plenty of plain non-carbonated water, and you can also drink tea and coffee (from legal additives - lemon) and even light spirits, such as dry cider, dry wine and light beer.
What do nutrition experts think about the ketone diet?
Well-known experts in proper nutrition and weight loss expressed their opinion about the fashionable keto diet.
"People are extreme"
The ketone diet is a stressful diet, with a lot of contraindications, and you can follow it for up to 10 days maximum. In my practice, this approach is used primarily by the category of overweight people who have a violation of water or water-salt metabolism. The diet is carried out under the strict supervision of a nutritionist, with the participation of a certain physical activity, which helps to actively break down already accumulated fats. During the first two days from the start of the diet, the brain, deprived of carbohydrates coming from outside, receives these carbohydrates from liver and muscle glycogen. Moreover, glycogen is destroyed only if the patient does not violate the rules of his diet.
The state of health during the first two days is not always comfortable; lack of carbohydrates may be accompanied by lethargy, weakness, irritability. Therefore, the ketogenic diet is not prescribed in the premenstrual, menstrual and stress periods of life. From about the third day of the protein-fat menu, in which carbohydrates are limited to 200 grams of non-starchy vegetables and one bunch of greens per day, the process of active splitting of subcutaneous fat under the action of ketone bodies begins. At the same time, the patient's well-being, oddly enough, becomes better, due to the fact that appetite decreases, and the brain does not require carbohydrates. It is important to ensure the clear work of the evacuation of the contents of the intestine and to activate the work of the kidneys. The patient is explained the possible consequences of non-compliance with the rules prescribed by the doctor. After 10 days, the diet should be stopped, and carbohydrates will certainly be added to the diet, maintaining a balanced ratio of all compositions. Thanks to such a diet, in 10 days you can lose up to 10 kg of body weight, mainly due to the removal of excess fluid and the breakdown of fat.
In recent months, a large number of articles have appeared rehabilitating foods containing fats. Of course, now our society will rush to active fat diets and products containing not only hidden, but also explicit fats, as well as trans fats that are dangerous to human health and lead to severe cardiovascular diseases. People in general tend to be extreme. Proper balanced nutrition, aimed at reducing and normalizing weight, improving the quality of life and active longevity, contains no more than 30% fat in the total diet. Therefore, my advice is not to take it for granted that you can lose weight solely on fats alone. Any diet that brings resounding success to the next person or group of people will, at some point in time, be debunked, and people will eventually return to a natural, rational, balanced, varied diet.
"You can lose weight for a while, but then the risks to weight and health increase"
The ketogenic diet was originally a therapeutic diet that was prescribed to people for health reasons, to combat epilepsy, Alzheimer's disease and other ailments. And then marketers paid attention to it, who considered it as another information occasion with the possibility of popularization. After all, in fact, the ketone diet is a dream, not a diet: eat your favorite proteins and fats, and at the same time lose weight. And the main enemies of harmony - carbohydrates - exclude or minimize.
When fat stores become the main source of energy, you can actually lose weight for a while. However, there are a number of risks, in connection with which it is still not recommended to go on a ketone diet for some reason outside of medical indications.
A medical diet involves the exclusion of a product from the diet in order to normalize the work of a particular organ. And starvation, drastic caloric restriction or an imbalance of fats, proteins and carbohydrates slow down metabolic processes and in the future only provoke weight gain, even in more quantities than before. Therefore, I do not recommend restrictive diets to my patients at all.
The keto diet involves a drastic reduction in carbohydrates. As you know, carbohydrates are a source of energy bestowed by nature, necessary for maintaining a healthy metabolism. The ketone diet involves eating a huge amount of fat and protein. It is strictly contraindicated for people with any abnormalities in the functioning of the liver and kidneys. These organs are simply not able to eliminate the breakdown products of proteins and fats in such quantities. Such a diet is not recommended for people with serious stages of atherosclerosis, cardiological problems and diabetes mellitus.
A diet based on fat and protein is fraught with a violation of purine bases, which often provokes the deposition of salts and gout. And also an increase in cholesterol levels, which leads not only to cardiovascular diseases, but also to a decrease in testosterone levels, which in the future can cause weight gain.
Too much protein in the diet can lead to osteoporosis, poor kidney function, and the formation of stones. Increased body fat is one of the prerequisites for metabolic dysfunction and insulin resistance, and can cause inflammation.
The process of ketone formation during the keto diet often leads to loss of appetite, nausea, and bad breath. During entry into ketosis, a person may experience extreme fatigue and loss of energy. If all this does not scare you, and you still consider the ketogenic diet as a way to lose weight, it is best to consult with a dietitian in person. It will help to minimize the risks as much as possible, taking into account your individual characteristics.
As a practitioner, I believe that the only way to lose weight and maintain a normal weight is to change your eating habits. To be slim, you need to eat rationally, that's all.