Keto Dieta is an electricity system that includes products with minimal carbohydrate content.This program not only allows you to lose weight, but also has many benefits for health.
What is keto diet
Ketogenic nutrition does not assume not only reducing the amount of carbohydrates in the diet, but also increasing the volume of fat in order to transfer to the state of ketosis.
Day rate BJU: Proteins - 35%, fats - 55%, carbohydrates - 10%.
Despite the fact that the ratio of nutrients differs from the one used in the usual carbohydrate diet, keto diet gives quite high scores and helps restore food habits.
The essence of a ketogenic diet
Simple and most complex carbohydrates, drinks containing caffeine are completely excluded from the diet.This diet is considered stressful, and the body in this country begins to actively produce acetone or ketone bodies and under their influence on deposits in Split.
Ketogenic diet for epilepsy in adults and children
This diet method is often used for therapeutic purposes for epilepsy in children and adults.
Diet allows you to improve control over the frequency of attacks and increase the time intervals between them.
Anticonvulsant effect is ensured due to the effects of the ketar body to the brain.Ketones contribute to reducing the production of free radicals that destroy cells and increasing the production of antioxidants who protect the brain.
The efficiency of the diet is especially high in preschool children.
4 phases
In order for the fat to start turning into energy, the body passes 4 phases:
- The first 12-24 hours on Keto-Ditti are still spending glucose.
- Next 2 days body carries out glycogen reserves located in the liver and muscles.
- The most difficult phase is processing fatty acids.
The last phase is ketosis or fat consumption.The body is used to process only fat, and the burning of proteins at this stage is slowed down.
What is ketosis
Ketosis is the process of obtaining energy from fat.Lipids are converted into fatty acids and ketones.The latter supply brain with energy with the lack of glucose.
How to quickly enter ketosis on keto diet
Ketosis can be achieved by hunger.But long absence in the body of important macro and microelements can cause various diseases.Ketodieta is an alternative method of losing weight with minimal health protection.
How to realize that you are in Ketos
You can determine the presence of ketone in the body's analysis body and urine or using breathing dough.
In addition, you can recognize ketosis to the following symptoms:
- Permanent thirst and dry mouth.
- Frequent calls for urination.
- Keto drying.The specific scent appears from the body and exhausted air.Of the person smells of fruit or liquid to mitigate the varnish.After leaving ketosis, the scent disappears.
- A decrease in appetite.
- Increased energy level.
Catholic level monitoring
You can measure ketones:
- Urine analysis strips;
- Level of cight bodies from exhaled air;
- Keton meter in the blood.
How to achieve the optimal level
The degree of ketosis can be different.The optimal level depends on the target.
For example, a greater quantity of ketnon bodies is required to treat attacks.
The process of losing a pound or reduction of blood sugar to the degree of ketosis does not depend.
| Ketone level in blood, mmol / l | State |
| Up to 0.5 | Access to the desired station is marked 0.2 |
| 0.5-3 | With this concentration of jerk bodies, a reduction in body weight and metabolic improvement begins |
| 1.5-3 | Many experts believe that optimal ketosis is in the treatment of seizures |
| 3-7 | With this amount of kettan body, the result will not improve and worsen.In addition, such indicators may indicate ketocidosis - a critical state, to exit which is most often searched for the recipe of intravenous hoods for the introduction of additional drugs.In this case, it is recommended to advise with a doctor |
Creating ketosis using training
They help in a quick exhaust tanks of glycogen and start the process of special ketosis exercises:
- The first day has improved leg training;
- Others - divided "Back" back + biceps ";
- Third - "Muscles + Triceps";
- Fourth - High-intensity training (30 minutes).
Health benefits
A kethogenic nutrition system affects the body in the same way as other low color diets with overcoming fat in a diet.However, Keto-Dieta is greater than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, insulin production has been reduced, which helps accumulate subcutaneous deposits fat.Therefore, the process of losing weight is accelerated.
Appetite reduction
The keto diet allows you to use less food without much effort and reduce your body weight.Many losing kilometers eat 2 times a day, and some even more reduce the number of meals up to 1 times a day without discomfort for themselves.
Reducing the amount of acne
Reducing the level of insulin and sugar consumed helps reduce the amount of acne and acne.In addition, a low diet that helps reduce inflammation, which is the cause of acne pain.
Help in the treatment of cancer
This system of diet is effectively used in complex cancer therapy, and helps to slow the growth of neoplasms.Cancer tumors occur as a result of oxidative damage to mitochondria.This diet program reduces oxidative stress and encourages the formation of new organelles.
Help in the treatment of brain disease
Ketogenic nutrition is recommended in the following conditions:
- Senile dementia of the Type of Alzheimer;
- injuries cranial;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- side amitrophic sclerosis.
Diet nutrition helps reduce the symptoms of the disease brain.
Therapy of epilepsy symptoms
This program was originally created for people suffering from epilepsy.Thanks to the ability of ketone, to establish foci excitement in the brain reduces the incidence of attacks.
Blucose reduction in blood glucose and control type 2 diabetes
Ketogenic diet helps reduce blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual abilities
In ketotic condition, the clarity of the mind improves, the concentration of attention increases.Power System helps to increase mental performance.
Positive effect on PCU symptoms
Low -Carb Ketogenic nutrition reduces insulin resistance.Therefore, it is suitable for women with a surplus with a polycystic ovarian syndrome.
Improving digestion
Keto Diet helps improve the digestive process, prevent bloating.This electricity system helps to spoil the symptoms of irritated hoses.
Increased physical strength
Ketogenic diets increase performance and open access to energy from the depot.If glucose in intensive training training in a few hours, then energy resources in fat deposits are able to feed the body for weeks.
Increasing life expectations
Keto Diet, maintaining regeneration at the cellular level, helps increase the person's overall life of the person.This happens due to the fact that the state of ketososic helps reduce the toxicity of reactive oxygen and free radical forms.
What should I do before the diet
The following recommendations will help prepare for the diet:
- Take a blood test so that on the basis of the score, the doctor determines how effective will be effective.
- Leave in the house only to those products that can be used on a diet.
- Create a gradual reduction chart in the amount of carbohydrates and sugar in a diet to avoid keto-grip.
- Follow the drinking mode.
Varieties of keto diet
3 types of ketone diets have been developed:
- classic;
- cyclic;
- Targeted.
Each variety is used by its own diet approach.
Classic standard basic
This type is also called constant.Long period amount of carbohydrate food in a diet is minimized.
Cyclic
This approach involves changing carbohydrate food without hair.The frequency and duration for each person is selected individually.For example, 14 days on a protein and fat diet, and next two weeks on carbohydrates.
Target type
On this variety, carbohydrates are used before training, but in a smaller amount than necessary.Such a diet helps more easily carry with improved physical efforts.
Choice of option
The selection of various keto diet depends on the purpose that a person follows, as well as the change of prosperity in the process of observing the food regime.The first week is recommended to build a diet based on a standard diet, and then, if the body usually perceives such a nutrition, you can switch to another type of program.
In addition, the classic diet version is more suitable for people who want to solve excess weight, targeted and cyclic contributions to increasing muscle mass.
Power planning and rules Keto-Diet
When developing the menu plan, it is necessary to involve products with minimal carbs and maximum fat.
You can use such recipes for each meal:
- Breakfast - altogether with hard cheese and onion, salmon with avocados and cooked eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto -salad, roast vegetables, soup with meatballs, paste;
- Dinner - Caserol mushroom, bacon with beans or green peas, pork with Mozarel.
Is it necessary to count calories
The approximate content of the daily dietary diet with the usual diet is 2000 kcal, for weight loss, high-speed decreases for 500 kcal.
However, it is not recommended to consider calories a day, because it is difficult to determine their exact amount in food.
It is better to adhere to the completed menu per week developed as part of the ketogenic diet.
PRODUCT TABLE TABLE
| Vegetables and plants | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and fat |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s / slow and s / smoked | Vegetables oil |
| Green pea | Kefir 3.2% | Duck | Salmon | Veal | Pieces | Butter |
| Beijing cabbage | Sour cream 25% | Goose | Jesetro | Pork | Sausages | Flaxseed oil |
| Cauliflower | Cream 20% | Turkey | Herring | Fat | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Sparts | |||||
| Ice salad | Liver cod | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
On a diet you can eat brown rice, mushrooms, eggs, cooked soft, mayonnaise, peanuts, linen seeds.Drinking mineral water without gas, green and black tea.
Completely or partially restricted products
It is forbidden to use confectionery, alcoholic, carbon and powder drinks, fructose and sorbitis products.It is necessary to exclude pasta, pastries, cereals, starch vegetables from the diet.
You can't eat sweet dairy products, a fruit, baby.
You should refrain from fruit juices, ice cream, any flour products.
Contraindications and possible damage to ketogenic diet
Ketogenic nutrition is contraindicated in:
- Diabetes;
- Heart disease;
- Kidney function disorders.
It is strictly forbidden to adhere to this diet with pregnant women and reach their chests.
Keto-Gripp
A few days after the beginning of the diet, weight loss can experience the events of Keto-Grippa:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- Wasting attention.
Unpleasant symptoms disappear within 7 days, when the body adapts to gaining energy from the thick warehouse.
At the same time, Keto-Grippe events affect those people whose known menu contains a large number of simple carbohydrates.You can remove unpleasant symptoms with a drinking 200 ml of chicken soup 1-2 times a day.
Bad breath
As the body enters Ketosis, it becomes fat in ketone bodies, especially acetone, causing an unpleasant smell from the mouth.This is one of the usual side effects lasting 2-5 weeks.The smell will disappear after leaving ketosis.
Such simple ways will help reduce these side effects during the diet:
- additional brushing teeth during the day;
- Using breathing mint refreshers.
Digestive disorders
When switching to a new diet, there are often gut problems.The ketogenic diet is too sharp in eating habits, which can also occur with diarrhea and temporary prison.
If the act of defecation is not noticed within 3 days to help your body, you must complete a few simple recommendations:
- Drink more water.
- Add in a diet of food that contains on and k, such as broccoli, avocados, salmon.
- Take mg additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
Rapid heart rate in the first few weeks of Keto -Deits is normal.The main reason is the lack of salt and dehydration.Due to the reduction of liquid volume in the bloodstream, the heart is forced to energetly promote the blood to control the pressure.
Reducing physical performance
Durability reduction was observed only in the first nutrition days.As the body adapts to fat consumption, physical endurance will increase.
Gallstones
In people who suffer from cholelitia, discomfort can be increased in the transition period.It is advisable to endure and not reject the diet, the relief will soon come.
Dispepsia
Ketogenic diet helps solve problems with the gastrointestinal tract.However, in the first weeks, galun diseases can be worsened.
Muscle cramps
At the beginning of the diet body loses a lot of water and electrolyte, which leads to the imbalance of Mg, CA, K, on and Vitamin E mask.This can cause seizures during sports or at night.
Hypoglycemia - a drop in blood sugar
In the first week of adaptation, temporary hypoglycemia is noticed.The fall of glucose in blood can cause mild apathy, fatigue, headaches, blurred thinking, irritability.
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 dietary method.The body should adjust the metabolism of keto-macro, and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not in a low scab diet, but in the following factors:
- Lack of biotin;
- Telogen Effuvium - Hair loss due to the shock condition caused by a food diet;
- Autoimmune diseases or problems with thyroid gland;
- Lack of calories or proteins;
- Lack of sleep and stress.
Keton Rash
It seems a rash on the body in a state of ketosis for several reasons:
- Acetone produced by the body during Keto-diet can cause inflammation around blood vessels.
- During excessive hunger, the blood glucose level is too decreasing.
- A combination of diet with weak color with rapid weight loss.
- Allergic reaction to the products adapted to Keto (I.E, products with high fat content and low carbohydrate content).
Improving cholesterol levels
At the ketogenic diet, the level of good cholesterol increases.The increase in the level of triglycerides can also be observed, but as the weight normalizes, indicators will decrease.
Acute pancreatitis
With worsening pancreatitis on a ketogenic diet, it is better not to sit, because the state of health can only worsen.