Keto diet is a power system that includes products with minimal carbohydrate content.This program not only allows you to lose weight, but also has many benefits to health.
What is keto diet
Ketogenic diet assumes not only a reduction in the amount of carbohydrates in the diet, but also an increase in the amount of fat to switch to ketosis.
Daily rate BJU: Protein - 35%, Fat - 55%, Carbohydrates - 10%.
Although the ratio of nutrients is different from those used in regular carbohydrate nutrition, keto-diet provides high yields and helps rebuild food habits.
The essence of a ketogenic diet
Simple and most complex carbohydrates, drinks containing caffeine are completely excluded from the diet.These nutrition are considered depressed, and the body in the state begins to actively produce acetone or ketone body, and under their influence to break down fat deposits.
Ketogenic diet for epilepsy in adults and children
This method of nutrition is often used for therapeutic purposes for epilepsy in children and adults.
Diets allow you to increase control over the frequency of attacks and increase the interval between them.
Anticonvulsant effects are determined because of the effects of ketone body on the brain.Ketons contribute to the decrease in the production of free radicals that destroy cells, and an increase in antioxidant production that protects the brain.
The effectiveness of the diet is very high in preschoolers.
4 stages
In order for the fat to start to turn into energy, the body passes 4 stages:
- The first 12-24 hours in Keto-Dita continued to spend glucose.
- The next 2 days, the body spends glycogen reserves located on the liver and muscles.
- The most difficult stage is the processing of fatty acids.
The last stage is ketosis or fat use.The body will be used to process only fat, and the burning of protein at this stage slows down.
What is ketosis
Ketosis is the process of getting energy from fat.Lipids are converted to fatty acids and ketones.The latter supplies the brain with energy with glucose deficiency.
A quick way of entering ketosis in keto-diet
Ketosis can be achieved with hunger.But the long absence of the macro and micro body can trigger the occurrence of various diseases.Ketodya is an alternative method of losing weight with minimal health damage.
How to understand that you are in ketosis
You can determine the presence of ketones in the body by analyzing blood and urine or using respiratory dough.
In addition, you can recognize ketosis with the following symptoms:
- Continuous wear and dry mouth.
- Frequent calls to urinate.
- Keto-dry.Specific smells arise from tired body and air.From someone smells of fruits or liquids to relieve varnish.After leaving the ketosis, the smell disappears.
- Reduction of appetite.
- Increased energy levels.
Tracking the level of ketosis
You can measure ketons:
- Test strips for urine analysis;
- the level of the ketone body in the air being exerted;
- Ketone meter in the blood.
How to achieve an optimal level
The level of ketosis can vary.The optimum level depends on the goal.
For example, for the treatment of seizures, a larger volume of ketones are required.
The process of weight loss or decreased blood sugar at the level of ketosis is not dependent.
| Ketone level in the blood, mmol/l | State |
| up to 0.5 | Approach to a desired state is indicated by a value of 0.2 |
| 0.5-3 | With this ketone body concentration, weight loss and metabolic increases begin |
| 1.5-3 | Many experts consider it the optimal ketosis in the treatment of seizures |
| 3-7 | With the number of ketones, the results will not improve and worsen.In addition, such indicators can indicate ketoacidosis - a critical condition, to exit where the intravenous droppers prescriptions are most often needed to introduce additional drugs.In this case, it is advisable to consult a doctor |
Making ketosis using training
They help quickly release glycogen reserves and begin the special training process of ketosis:
- The first day is enhanced foot training;
- the second - split "back + bicep";
- the third - "muscle + trisep";
- Fourth - High intensity interval training (30 minutes).
Benefits of health
The ketogenic nutrition system affects the body in the same way as a low diet with the dominance of fat in the diet.However, keto-diet is higher than efficiency.
Losing overweight
Thanks to sugar exceptions, reduced insulin production, which helps collect subcutaneous fat deposits.Therefore, the process of weight loss is accelerated.
A decrease in appetite
Keto diet allows you to use less food without much effort and lose weight.Many lose weight 2 times a day, and some reduce the amount of food up to 1 day without discomfort for themselves.
Reduces the amount of acne
The decrease in insulin and sugar levels used helps reduce the amount of acne and acne.In addition, a low diet -Carbohydrate helps reduce inflammation, which is the cause of acne.
Help in the treatment of cancer
This nutritional system is used effectively in complex cancer therapies, and helps slow down neoplasmic growth.Cancer tumors are caused by oxidative damage to mitochondria.This nutrition program reduces oxidative stress and stimulates the formation of new organels.
Help in the treatment of brain diseases
Ketogenic diet is recommended in the following circumstances:
- Alzheimer's Senile Dementia;
- cranial injury;
- shaking paralysis;
- schizophrenia;
- Huntington Syndrome;
- Lateral amyotrophic sclerosis.
Dietary diet helps reduce the symptoms of brain disease.
Epilepsy symptom therapy
The program was originally created for people suffering from epilepsy.Thanks to the ability of the keton, to suppress the focus of joy in the brain reduces the frequency of attacks.
Reduction of blood glucose and type 2 diabetes control
Ketogenic diets help reduce blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual ability
In ketotic conditions, the clarity of the mind improves, the concentration of attention increases.The power system helps improve mental performance.
A positive effect on PCU's symptoms
Low ketogenic diet -Carbohydrate reduces insulin resistance.Therefore, it is suitable for women with overweight with polycystic ovarian syndrome.
Improves digestion
Keto diet helps improve the digestive process, preventing bloating.This power system helps to get rid of irritated intestinal symptoms.
An increase in physical strength
Ketogenic diets improve performance and open access to energy from fat depots.If glucose in intensive training burns within a few hours, then the energy source in fat deposits can feed the body for weeks.
An increase in life expectancy
Keto diet, maintaining a cellular regeneration, helps increase one's life expectancy.This is due to the fact that the condition of ketosis helps reduce the toxicity of reactive oxygen and free radicals.
What to do before a diet
The following suggestions will help prepare the diet:
- Take a blood test so that the doctor's decision determines the extent to which the program is effective.
- Leaving at home is only a product that can be used on the diet.
- Create a gradual reduction graph in the amount of carbohydrates and sugars in the diet to prevent keto-grip.
- Note to drink mode.
Keto-diet varieties
3 types of ketone diets have been developed:
- classic;
- cycle;
- Targeted.
Each variety uses its own approach to nutrition.
Basic Standard Classic
This type is also called constant.For a long time, the amount of carbohydrate foods in the diet is minimized.
Cycle
This approach involves the replacement of carbohydrate foods without hair.The frequency and duration for each person is individually selected.For example, 14 days of protein and fat diets, and 2 weeks will come on carbohydrates.
Targeted type
About this variety, carbohydrates are used before training, but in less quantities than needed.Such nutrition helps to more easily overcome enhanced physical improvement.
Choice
The choice of various keto-diets depends on the purpose of the person, as well as the change in well-being in the process of observing the nutrition regime.In the first week, it is recommended to build a standard diet, and then, if the body usually sees such a nutrition, you can switch to other types of programs.
In addition, the classic version of the diet is more suitable for people who want to get rid of excess weight, targets and cycles contribute to increased muscle mass.
Keto-diet planning and power rules
When developing a menu plan, it is necessary to include products with minimal carbohydrates and maximum fat.
You can use such a recipe for each meal:
- Breakfast - omelet with hard cheese and onions, salmon with avocado and boiled eggs, cheese pancakes without flour;
- Lunch -Chicken salad, specialty, specialty vegetables, soup with meatballs, paste;
- Dinner - casserole mushrooms, bacon with beans or green beans, pork with mozarella.
Is it necessary to count calories
The calorie content of the daily diet with regular nutrition is 2000 kcal, for weight loss, high speed reduced by 500 kcal.
However, it is not recommended to consider calories daily, as it is difficult to determine their actual amount of food.
It is best to adhere to a week -long menu developed as part of a ketogenic diet.
Authorized Product Schedule
| Vegetables -sururan and herbs | Dairy products | Bird | Fish | Meat product | Sausage products | Oil and fat |
| Zucchini | 3.2% milk | Chicken | Pink salmon | Beef | Sausage S/slow and S/smoke | Vegetable oil |
| Beans | 3.2% kefir | Duck | Salmon | Beef | Shards | Butter |
| Cabbage Beijing | 25% sour cream | Geese | Sturgeon | Pork | Sausage | Hemp seed oil |
| Flower | Cream 20% | Turkey | Herry | Salo | The fat of an animal | |
| Cucumber | Ryazhenka | Tuna | Bacon | Fat cooking | ||
| Olive | Pimple | |||||
| Asparagus | Sprats | |||||
| Iceberg salad | Hearts cod | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
On the diet, you can eat brown rice, mushrooms, eggs, soft boiled, mayonnaise, peanuts, hemp seeds.Drink mineral water without gas, green and black tea.
A product that is limited or partly
It is forbidden to use sugar drinks, alcoholic, carbonated and powdered, fructose products and sorbitis.It is necessary to exclude pasta, pastries, cereals, vegetables of starch from diet.
You cannot eat sweet dairy products, fruits, honey.
You should refrain from fruit juice, ice cream, any flour products.
Contraindications and possible danger to a ketogenic diet
Ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- Disruption of kidney function.
It is strictly forbidden to adhere to this diet with pregnant and breastfeeding breasts.
Keto-gripp
A few days after the onset of the diet, weight loss may experience a manifestation of Keto-Grippa:
- headache;
- fatigue;
- vomiting;
- dizzy;
- lack of motivation;
- The spread of attention.
Unpleasant symptoms disappear within 7 days, when the body adapts to getting energy from the fat depot.
At the same time, the manifestation of keto-gripp only affects people whose normal menu contains a large amount of simple carbohydrates.You can get rid of unpleasant symptoms by drinking 200 ml of chicken soup 1-2 times a day.
Breathing
When the body enters the ketosis, it converts the fat into the body of the ketone, especially the acetone, causing an unpleasant odor from the mouth.This is one of the common side effects that lasts for 2-5 weeks.The odor will disappear after leaving the ketosis.
Such an easy way will help reduce these side effects during diet:
- Additional teeth brush during the day;
- Use mint respiratory refreshment.
Digestion
When switching to a new diet, there is often a problem with the intestines.Ketogenic diets are too sharp in food habits, which can occur both diarrhea and temporary constipation.
If the drainage action is not complied with within 3 days to help your body, you need to complete some simple suggestions:
- Drink more water.
- Add diet foods containing NA and K, such as broccoli, avocado, salmon.
- Take MG additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
A quick heart rate in the first few weeks of keto -Diet is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the amount of fluid in the bloodstream, the heart has to be more intense -encouraging blood to control stress.
A reduction of physical performance
Reducing durability is only observed on the first days of the diet.As the body adapts to the use of fat, physical endurance increases.
Bile
In people suffering from cholelithiasis, discomfort can increase during the transition period.It is advisable to hold it and not reject the diet, the help will come soon.
Dyspepsia
Ketogenic diets help solve problems with the gastrointestinal tract.However, in the first week, gastric disease can be severe.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, which causes imbalance of MG, CA, K, NA and vitamin E deficiency. This can cause seizures during sports or at night.
Hypoglycemia - a decrease in blood sugar
In the first week of adjustment, hypoglycemia is temporarily observed.Decreased blood glucose can cause some careless attitude, fatigue, headache, blurred thinking, irritation.
Insomnia
Increasing the amount of fat and protein, combined with the reduction of carbohydrates, will negatively affect sleep while the body adapts to the new nutrition.The body should adapt to keto-macros metabolism, and this can cause temporary insomnia.
A temporary hair loss
In rare cases, hair loss may be, but the cause is not in low diet, but in the following factors:
- Biotin deficiency;
- Telogen Effluvium - hair loss due to shock conditions caused by dietary diet;
- autoimmune diseases or problems with the thyroid gland;
- lack of calories or protein;
- Lack of sleep and stress.
Keton rash
Rash on the body in a state of ketosis arises for several reasons:
- Acetone produced by the body during keto-diet can cause inflammation around the blood vessels.
- During excessive hunger, the blood glucose level decreases too much.
- The combination of low -carb diet with rapid weight loss.
- Allergic reactions to keto -friendly products (that is, products with high fat content and low carbohydrate content).
Increase cholesterol levels
In the ketogenic diet, good cholesterol levels increase.Increased triglyceride levels can also be observed, but as normal weight loss, the indicator will decrease.
Acute pancreatitis
With the severity of pancreatitis in the ketogenic diet, it is best not to sit, as health conditions can only worsen.