The MCT-enhanced ketogenic diet to boost metabolism

The chetonegenica diet revolutionizes the metabolism. After studying it for a long time, Dr. Stefania Cazzavillan, a biologist specializing in genetics, illustrates all the benefits for the figure and productivity in the new book «Supermetabolism with the ketogenic diet», published by Sperling & Kupfer. A diet that involves the introduction of more animal fats and proteins at the expense of carbohydrates and sugars: “The human body works better, has more energy, excess fat is converted into fuel, promoting weight loss without caloric restrictions and more significantly increase mental performance “, writes the author. “With the ketogenic diet you will feel energetic and vital, you will not experience that continuous tiring languor and in addition, from a metabolic point of view, you will have all the benefits of fasting because it induces a state of ketosis in the body that mimics the positive effects of abstinence from food “.

It is not enough, however, to say ketogenic diet because there are several variants. There Classic 4: 1 Ketogenic Diet: expects 80% of calories to come from fats (LCT long chain fatty acids), 15% from proteins and 5% from carbohydrates. It is a very strict diet and often difficult to maintain for a long time. Then, for example, there is the dieta low carb: it is a more relaxed diet as regards carbohydrates which, while remaining very low, can reach an amount between about 50 and 75 grams per day. The proportion of fats remains high, while proteins are evaluated on the basis of physiological needs. Also there dieta Atkins and the Dukan diet they come close to ketogenic fingers even if they cannot be defined as such.

The version proposed by Dr. Stefania Cazzavillan is the MCT-enhanced ketogenic diet (Medium-Chain Triglycerides, medium-chain fatty acids or triglycerides). A diet that allows you to lose excess fat, maintain health and prevent diseases linked to aging. Everyone can follow it with the exception of people with genetic diseases that prevent good fat metabolism or a few other rare pathological conditions such as kidney failure.

THE KETOGENIC DIET TO STIMULATE METABOLISM

The ketogenic diet with MCT involves the use of 70% fat, 20% protein and about 10% carbohydrates. In this way the body does not use glucose for energy, but prefers ketones, which come from fats. There nutritional ketosis it is an activation of ketone production through carbohydrate restriction, i.e. through a ketogenic diet or a low-carb diet. By drastically reducing carbohydrates, within about 72 hours the body is forced to use fats, both from food and those stored in the body to produce ketones and have energy.

The fact of using ketones also has a beneficial effect from the point of view of inflammation and aging. As Dr. Cazzavillan explains, “When mitochondria, our cellular powerhouses, use glucose to produce energy in the form of ATP, free radicals are formed which, if in excess, contribute to what is called oxidative stress that causes inflammation. and can damage the mitochondria themselves, proteins and DNA. Ketones, on the other hand, suppress the production of free radicals in the mitochondria and also increase the production of antioxidant systems that disarm these reactive molecules before they can do any damage. Thus, when we say that ketones are a more efficient and cleaner fuel than glucose, we mean that they produce more energy, emit fewer free radicals that are potentially harmful to cells and the body in general and increase the production of antioxidant systems. “.

Protein remains at a moderate level which is modified based on a number of factors such as age, sex, physical activity, hormonal status and health. The carbohydrates to be consumed daily come mainly from vegetables, a privileged source compared to fruit, legumes, potatoes, cereals.

THE FIVE STEPS TO STARTING

Eliminate sugars: sugars are contained in hidden form almost in all processed and ultraprocessed products. Stevia and erythritol can be used instead.
Eliminate cereals and legumes: legumes are very rich in fiber, have a low glycemic index, but also have a lot of carbohydrates. By using them, the carbohydrate share is raised by inhibiting ketogenesis. For many people, grains and legumes are inflammatory. For this reason, as soon as they are eliminated from the diet, there is an immediate improvement in intestinal swelling.
Insert the fats: The useful fats in the ketogenic diet are high quality butter, ghee or clarified butter, virgin coconut oil, cold-pressed extra virgin olive oil and quality lard. Fatty foods to be gradually included in the diet are: avocado, olives, coconut, nuts and oil seeds.
Insert high quality animal proteins: an intensively reared animal that is fed with unsuitable food is inflamed and sick, its meat can cause inflammation as well as not containing Omega 3. This is why meat from grass-fed animals or in any case from organic farms or small breeders is preferred where quality can be verified.
Cut down on fruit: carbohydrates will mainly be taken from vegetables which contain much less and provide good amounts of fiber, minerals and nutrients. With vegetables it is possible to abound without running the risk of exaggerating with sugars to the point of inhibiting ketogenesis.

FOODS TO AVOID

Balsamic vinegar; alcohol; carrots; cereals (rice, millet, wheat, barley, oats, teff, corn, etc.) and all derived flours and drinks; dried fruit (plums, apricots, dates, dried figs, etc.); fruit, excluding avocado, coconut, red fruit; melon and watermelon to be consumed in moderation; legumes (including soy); honey, maple syrup, agave juice, malt, molasses, etc. potatoes, American potatoes, sweet potatoes, chestnuts; preserved and canned products (check labels; 95%
of the preserved products contains sugar); seitan (although it is basically protein, it is mainly composed of gluten which is extremely inflammatory); similar cereals (buckwheat, quinoa, amaranth) and derived flours; pumpkin; both refined and whole sugars (coconut blossom, cane).

EXAMPLE OF MENU

Breakfast: coffee / tea / infusion + strawberry mousse. Or almond bread + raw ham and / or Parmigiano Reggiano.
Lunch: 3-4 eggs in butter + well seasoned chicory or spinach (or other vegetables) + almond bread. Or fish with spine with olives, capers and anchovies + vegetables.
Price: winter vegetable soup. Or cream of avocado and herbs.

This article does not intend to replace the consultation of the specialist doctor who can recommend the best meal plan based on the individual health status.