Keto Diet is an energy system that includes products with a minimum carbohydrate content.This program not only allows you to lose weight, but also has many health benefits.
What is a keto diet?
A ketogenic diet means not only a reduction in the amount of carbohydrates in the diet, but also an increase in the volume of fats to change to a state of ketosis.
The daily Bju rate: proteins - 35%, fats - 55%, carbohydrates - 10%.
Despite the fact that the nutrient ratio differs from that used in habitual carbohydrate nutrition, Ceto-Dieta offers quite high results and helps rebuild eating habits.
The essence of the ketogenic diet
Simple and more complex carbohydrates, drinks containing caffeine are completely excluded from the diet.This nutrition is considered stressful, and the body in this state begins to actively produce acetone or ketone bodies, and under its influence to divide fat deposits.
Ketogenic diet for epilepsy in adults and children
This nutrition method is often used for therapeutic purposes for epilepsy in children and adults.
The diet allows you to improve control over the frequency of attacks and increase time intervals between them.
The anticonvulsive effect is guaranteed due to the effects of ketone bodies on the brain.Cetones contribute to a decrease in the production of free radicals that destroy cells, and an increase in the production of antioxidants that protect the brain.
The effectiveness of the diet is especially high in preschool children.
4 stages
For fats to begin to transform into energy, the body passes 4 stages:
- The first 12-24 hours in Keto-Dita continue to spend glucose.
- The next 2 days, the body spends glycogen reserves located in the liver and muscles.
- The most difficult stage is the processing of fatty acids.
The last stage is ketosis or fat consumption.The body is customary to process only fat, and protein burning at this stage slows down.
What is ketosis?
Cetosis is the process of obtaining energy from fats.Lipids become fatty acids and ketones.The latter supplies energy to the brain with a lack of glucose.
How to quickly enter ketosis in keto-dieta
Cetosis can be achieved by hunger.But a long absence in the body of macro and important microelements can cause the appearance of various diseases.Ketodieta is an alternative method to lose 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 breathing mass.
In addition, you can recognize ketosis for the following symptoms:
- Constant thirst and dry mouth.
- Frequent calls to urinate.
- Drying keto.A specific smell of body and exhausted air appears.Of a person smells like fruits or liquids to relieve varnish.After leaving cetosis, the smell disappears.
- Appetite reduction.
- Energy level increase.
Cetosis level monitoring
You can measure ketones:
- Test strips for urine analysis;
- the level of ketone bodies in the exhaled air;
- Keton meter in the blood.
How to achieve an optimal level
The degree of ketosis can be different.The optimal level depends on the goal.
For example, for the treatment of seizures, a greater number of ketone bodies are needed.
The process of losing weight or a decrease in blood sugar in the degree of ketosis does not depend.
| The level of ketones in the blood, mmol/l | State |
| up to 0.5 | The desired state approach is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies, a decrease in body weight and metabolic improvement begins |
| 1.5-3 | Many experts consider it optimal ketosis in the treatment of seizures. |
| 3-7 | With this amount of ketone bodies, the result will not improve and worsen.In addition, such indicators may indicate a ketoacidosis, a critical condition, for the output of which the prescription of intravenous drippers is more frequently required to introduce additional medications.In this case, it is recommended to consult a doctor |
Creating Cetosis using training
They help to quickly exhaust glycogen reserves and start the process of special cetosis exercises:
- The first day is improved leg training;
- The second - Training divided "Back + Biceps";
- the third - "muscles + triceps";
- Fourth - high intensity intervals training (30 minutes).
Health benefits
The ketogenic nutritional system affects the body in the same way as other low carbon diets with a predominance of fats in the diet.However, keto-dieta is higher than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, insulin production is reduced, which helps accumulate subcutaneous fat deposits.Therefore, the process of losing weight is accelerated.
Decrease in appetite
The keto diet allows you to use less food without much effort and reduce body weight.Many lost weight eat 2 times a day, and some even reduce the amount of foods at the same time without discomfort by themselves.
Reducing the amount of acne
A decrease in insulin level and sugar consumed helps reduce the amount of acne and acne.In addition, a low carbohydrate diet helps reduce inflammation, which is the cause of acne pain.
Help in cancer treatment
This nutrition system is used effectively in the complex cancer therapy and helps slow down neoplasms.Cancer tumors occur as a result of oxidative damage to mitochondria.This nutrition program reduces oxidative stress and stimulates the formation of new organelles.
Help in the treatment of brain diseases
The ketogenic diet is recommended in the following conditions:
- Senile dementia of the Alzheimer's type;
- cranial lesion;
- trembling paralysis;
- schizophrenia;
- Huntington Syndrome;
- Lateral amyotrophic sclerosis.
A dietary diet helps reduce symptoms of brain diseases.
Epilepsy symptom therapy
This program was originally created for people suffering from epilepsy.Thanks to the ability of ketones, depressing foci of emotion in the brain decreases the frequency of attacks.
Blood glucose reduction and type 2 diabetes control
A ketogenic diet helps reduce blood glucose.This diet allows you to normalize the metabolism of carbohydrates.
Energy and intellectual skills
In the ketic state, the clarity of the mind improves, increases the concentration of attention.The energy system helps increase mental performance.
Positive effect on PCU symptoms
A low carbohydrate ketogenic diet reduces insulin resistance.Therefore, it is suitable for overweight women with polycystic ovary syndrome.
Improvement of digestion
The keto diet helps improve the digestive process, prevent swelling.This energy system helps get rid of the symptoms of irritated intestines.
Greater physical force
Ketogenic diets increase performance and open access to fat from the fat tank.If glucose in intensive training burns in a few hours, then energy resources in fat deposits can feed the body for weeks.
Increased life expectancy
The keto diet, maintaining regeneration at the cellular level, helps increase the total life expectancy of a person.This occurs due to the fact that the state of ketosis helps reduce the toxicity of reactive oxygen forms and free radicals.
What to do before diet
The following recommendations will help prepare for the diet:
- Make a blood test so that on the basis of the results the doctor determines how effective the program will be.
- Leave only those products that can be used in a diet.
- Make a graph of a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid the queto-angarre.
- Observe the mode of alcohol consumption.
Keto-dieta varieties
3 types of ketone diets have been developed:
- classic;
- cyclic;
- Addressed.
Each variety uses its own nutrition approach.
Basic classic standard
This guy is also called constant.During a long period, the amount of carbohydrate food in the diet is minimized.
Cyclic
This approach implies the alternation of carbohydrate foods with hairless.The frequency and duration for each person are selected individually.For example, 14 days in a protein and fat diet, and the next 2 weeks in carbohydrates.
Target type
In this variety, carbohydrates are used before training, but in less quantities of the required ones.Such nutrition helps more easily to deal with improved physical effort.
The choice of option
The choice of a variety of keto-dietas depends on the purpose pursued by a person, as well as a change in well-being in the observation process of the dietary regime.In the first week, it is recommended to build a diet based on a standard diet, and then, if the body normally perceives such nutrition, it can change to another type of program.
In addition, the classic version of the diet is more suitable for people who want to get rid of excess weight, the objective and cyclic contribute to the increase in muscle mass.
Keto-Dieta plan and power rules
When developing a menu plan, it is necessary to include products with minimal carbohydrates and maximum fats.
You can use such recipes for each meal:
- Breakfast: tortilla with hard cheese and onion, salmon with avocados and boiled eggs, cheese pancakes without flour;
- Lunch: chicken salad, special keto keto, baked vegetables, soup with meat balls, pasta;
- Dinner: Mushroom casserole, bacon with beans or green peas, pork with Mozarella.
Is it necessary to count the calories?
The approximate calorie content of the daily diet with the usual nutrition is 2000 kcal, for weight loss, high speed is reduced by 500 kcal.
However, it is not recommended to consider calories daily, because it is difficult to determine their exact amount in food.
It is better to adhere to the menu finished for a week developed as part of a ketogenic diet.
Table of allowed products
| Vegetables and herbs | Milk products | Bird | Fish | Meat products | Sausage products | Oil and fat |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | SALCHICHA S/SLOW AND S/AHUMADA | Vegetable oil |
| Peas | Kefir 3.2% | Duck | Salmon | Veal | Fragments | Butter |
| BEIJING COL | Sour cream 25% | Goose | Sturgeon | Pig | Sausages | Linseed oil |
| Cauliflower | 20% cream | Turkey | herring | Lounge | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | SPRATES | |||||
| Iceberg salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
In the diet, you can eat comprehensive rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, flax seeds.Drink mineral water without gas, green and black tea.
Totally or partially limited products
It is forbidden to use confectionery, alcoholic, carbonated and powder, fructose and sorbitis products.It is necessary to exclude pasta, cerells, cereals, vegetables with diet starch.
You can't eat sweet dairy products, fruits, honey.
It must refrain from fruit juices, ice cream, any flour product.
Contraindications and possible damage to a ketogenic diet
The ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- Renal function disorders.
It is strictly forbidden to adhere to this diet with pregnant and infant breasts.
Keto
A few days after the start of the diet, lose weight can experience the manifestations of the ceto-described:
- headache;
- fatigue;
- Vomiting;
- dizziness;
- lack of motivation;
- The dispersion of attention.
Unpleasant symptoms disappear within 7 days, when the body adapts to obtaining energy from the fat tank.
At the same time, Ceto-Asage manifestations affect only people whose family menu contained a large amount of simple carbohydrates.You can eliminate unpleasant symptoms drinking 200 ml of chicken broth 1-2 times a day.
Bad breath
As the body enters ketosis, it converts fats into ketone bodies, in particular acetone, causing an unpleasant smell of the mouth.This is one of the common side effects that lasts 2-5 weeks.The smell will disappear after leaving ketosis.
Such simple forms will help reduce this side effect during the diet:
- additional teeth brushing during the day;
- Using breathing mint settings.
Digestive disorders
By changing to a new diet, there are often problems with intestines.The ketogenic diet is too acute in eating habits, which can occur both diarrhea and temporary constipation.
If the act of defecation is not observed within 3 days to help your body, you must complete some simple recommendations:
- Drink more water.
- Add to the dietary food that contains Na and K, such as broccoli, avocados, salmon.
- Take mg additives.
- There are more green vegetables.
- Drink a cup of tea or hot coffee with an empty stomach.
Tachycardia
The rapid beat in the first weeks of keto -dies is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of liquid in the bloodstream, the heart is forced to promote the blood more vigorously to control the pressure.
Reduction in physical performance
Resistance reduction is observed only in the first days of the diet.As the body adapts to fat consumption, physical resistance will increase.
Bile calculations
In people suffering from cholelithiasis, discomfort can increase in the transition period.It is advisable to support it and not reject a diet, relief will come soon.
Dyspepsia
The ketogenic diet helps solve problems with the gastrointestinal tract.However, in the first weeks, gastric diseases can worsen.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, which leads to an imbalance of mg, ca, k, na and vitamin E deficiency. This can cause seizures during sports or at night.
Hypoglycemia: a drop in blood sugar
In the first week of adaptation, temporary hypoglycemia is observed.A drop in blood glucose can cause light apathy, fatigue, headaches, blurred thought, irritability.
Insomnia
An increase in the amount of fat and protein, combined with a reduction in carbohydrates, will negatively affect sleep, while the body adapts to a new nutrition method.The body must adapt to Keto-Macros metabolism, and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but reason is not in the diet low in carbohydrates, but in the following factors:
- Biotin deficiency;
- Effluvio Telogen: Hair loss due to a shock state caused by diet diet;
- autoimmune diseases or problems with the thyroid gland;
- calorie or protein deficiency;
- Lack of sleep and stress.
Keton rash
An eruption in the body in a state of ketosis appears for several reasons:
- Acetone produced by the body during a keto-diet can cause inflammation around the blood vessels.
- During excessive starvation, blood glucose level decreases too much.
- The combination of a low carbohydrate diet with fast weight loss.
- An allergic reaction to friendly products with keto (that is, products with a high fat content and low carbohydrate content).
Improvement of cholesterol levels
In a ketogenic diet, the level of good cholesterol increases.An increase in the triglycerides level can also be observed, but as the weight is normalized, the indicators will decrease.
Acute pancreatitis
With the exacerbation of pancreatitis in a ketogenic diet, it is better not to sit down, because the state of health can only get worse.