Keto diet is an energy system that includes the lowest carbohydrate products.This program not only allows you to lose weight, but also has many health benefits.
What is the keto diet
Not only does the ketogenic diet reduce the amount of carbohydrates in the diet, it also increases fat to move to a state of ketosis.
Daily BJU speed: protein - 35%, fat - 55%, carbohydrates 10%.
Although the nutrient ratio is different from the one used in a normal carbohydrate diet, Keto-Diet produces quite high results and helps to restore food habits.
The essence of a ketogenic diet
Simple and most complex carbohydrates, caffeine -containing drinks are completely excluded from the diet.This diet is considered stressful, and the body begins to actively produce acetone or ketone bodies in this state and their influence on the division of fat deposits.
Ketogenic diet for epilepsy for adults and children
This nutritional method is often used for therapeutic purposes of children and adults for epilepsy.
The diet allows you to improve control of seizures and increase time intervals between them.
Anticonvulsant effect is ensured due to the effects of ketones on the brain.Ketons contribute to free radicals that kill cells, reduce production and increase the production of antioxidants to protect the brain.
The effectiveness of the diet is particularly high in preschoolers.
4 steps
In order for fat to begin to turn into energy, the body passes 4 stages:
- The first 12-24 hours of keto-Dita continues to miss glucose.
- The next 2 days of the body releases glycogen reserves in the liver and muscle.
- The most difficult stage is the treatment of fatty acids.
The final stage is ketosis or fat consumption.The body is accustomed to treating only fat, and protein burning slows down at this stage.
What is ketosis
Ketosis is the process of receiving energy from fat.Lipids are converted into fatty acid and ketone.The latter's brain supplies energy due to lack of glucose.
How to quickly get to ketosis keto-diet
Ketosis can be achieved by starving.However, for a long time, the absence of important macro and trace elements in the body can provoke the development of various diseases.Ketodieta is an alternative way to lose weight with minimal health damage.
How do you understand that you are sick of ketosis
You can determine the presence of ketones in the body by analyzing blood and urine or using breathing dough.
In addition, you can recognize ketosis according to the following symptoms:
- Constant thirst and dry mouth.
- Frequent calls for urination.
- Keto drying.A specific odor and exhausted air appear from the body.It smells like fruits or liquid from a person to facilitate the varnish.When you leave ketosis, the smell disappears.
- Reduction of appetite.
- Increased energy levels.
Observation of ketosis level
You can measure ketones:
- Test strip for urine analysis;
- The level of ketone bodies in exhaled air;
- Ketone meter in the blood.
How to achieve an optimal level
The degree of ketosis may be different.The optimum level depends on the purpose.
For example, treatment of seizures requires a greater amount of ketones.
The process of weight loss or loss of sugar due to the degree of ketosis does not belong.
| Keton levels in the blood, mmol/l | The state |
| up to 0.5 | Attitude to the desired state indicates the value of 0.2 |
| 0.5-3 | At this concentration of ketone bodies, a decrease in body weight and metabolic improvement begins |
| 1.5-3 | Many experts believe that optimal ketosis in the treatment of seizures |
| 3-7 | With this amount of ketones, the result will not improve and deteriorate.In addition, such indicators may indicate ketoacidosis, a critical condition from which the intravenous droplets are prescribed to introduce additional medications.In this case it is recommended to consult your doctor |
Creating a ketosis using workouts
They help to make the most of glycogen reserves and start the process of special ketosis:
- The first day is reinforced with foot workouts;
- The second - divided - learning "back + biceps";
- The third - Muscle + Triceps;
- Fourth - high intensity interval training (30 minutes).
Health benefits
The ketogenic nutrition system affects the body in the same way as other low carbram diet predominant in a fat diet.However, the keto diet is greater than efficiency.
Loss of excess body weight
Sugar removal reduces insulin production, which helps to accumulate subcutaneous fat deposits.Thus, the process of weight loss is accelerated.
Decrease in appetite
Keto diet allows you to use less food and reduce body weight without much effort.Many lose weight 2 times a day, and some even reduce the number of meals by 1 time a day without discomfort.
By reducing acne
Decreased insulin and sugar intake helps reduce acne and acne.In addition, a low cell diet helps reduce inflammation, which is the cause of acne pain.
Help with cancer treatment
This nutrition system is effectively used in complex cancer therapy and helps slow down neoplasms.Cancer tumors result from oxidative damage to mitochondria.This nutrition program reduces oxidative stress and promotes the formation of new organelles.
Aid in treating brain diseases
The ketogenic diet is recommended under the following conditions:
- Alzheimer's type of dementia;
- skull trauma;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
A diet diet helps reduce the symptoms of brain disease.
Therapy of epilepsy symptoms
Initially, this program was designed for people suffering from epilepsy.The ability of ketones to increase the excitement of the foci in the brain reduces the frequency of seizures.
A decrease in blood glucose and control of type 2 diabetes
Ketogenic diet helps lower blood glucose levels.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual abilities
In the ketotic state, the clarity of the mind improves and the concentration of attention is increased.The power system helps to increase mental results.
Positive effects on PCU symptoms
A low ketogenic diet reduces insulin resistance.Therefore, it is suitable for women with overweight polycystic ovary syndrome.
Improving digestion
The keto diet helps to improve the digestive process and prevent bloating.This power system helps to get rid of irritated intestinal symptoms.
Increased physical force
Ketogenic diets increase efficiency and open energy from the fat depot.If glucose burns in intense workouts within a few hours, then energy resources in fat deposits may feed the body for several weeks.
Increase in life expectancy
The keto diet that maintains regeneration at the cellular level helps to increase the overall life expectancy of a person.This is due to the fact that the condition of ketosis helps to reduce the toxicity of reactive oxygen and free radical forms.
What to do before the diet
These recommendations will help you prepare for your diet:
- Perform a blood test that, based on results, your doctor determines how effective the program will be.
- Leave only those products that can be used on a diet.
- Make a gradual reduction in carbohydrate and sugar in the diet to prevent keto-grip.
- Observe the drink mode.
Keto diet varieties
3 types of ketone diet have been developed:
- classic;
- cyclical;
- Target.
Each variety uses its own approach to nutrition.
Classic standard basic
This type is also called constant.For a long time, carbohydrates are reduced in the diet.
Cyclical
This approach includes a carbohydrate food substitute without hair.The frequency and duration of each person is selected separately.For example, for 14 days of protein and fat and the next 2 weeks of carbohydrates.
Type Type
In this breed, carbohydrates are used before training, but less than required.This diet helps to cope with increased exercise.
Choice of choice
The choice of different keto diets depends on the goal that a person pursues, and also changes in welfare, observing the diet mode.It is recommended to build a diet on a standard diet in the first week, and then if your body usually perceives such a diet, you can move on 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, target and cyclic, contribute to increasing muscle mass.
Plan and power rules keto-diet
When designing a menu plan, it is necessary to include products with minimal carbohydrates and maximum fat.
You can use the following recipes for each dish:
- Breakfast - omelette with hard cheese and onions, salmon with avocados and boiled eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto -Salad, fried vegetables, meat soup, paste;
- Dinner - mushroom desire, bacon with beans or green peas, pork with mozarella.
Is it necessary to count calories
The approximate daily diet calorie intake with a normal diet is 2000 kcal, and weight loss is high speed decreases by 500 kcal.
However, it is not recommended to consider calories daily as it is difficult to determine their exact amount in food.
It is better to follow a finished menu for the week, created as part of a ketogenic diet.
Table of permissible products
| Vegetables and herbs | Dairy products | The bird | Fish | Meat products | Sausage products | Oil and fat |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausages s/sluggish and smoking | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Veal | Of the glory | Butter |
| Beijing cabbage | Surgery Cream 25% | Goose | Sturgeon | Pork | Sausages | The oil was sighed |
| Cauliflower | Cream 20% | Turkey | Herring | Salo | Animal fat | |
| Cucumbers | Ryazhenko | Tuna | Bakon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Gap | |||||
| Iceberg salad | COD liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
In the diet you can eat brown rice, mushrooms, eggs, cooked soft, mayonnaise, peanuts, flax seeds.Drink mineral water without gas, green and black tea.
In full or partially limited products
It is forbidden to use confectionery, alcoholic, carbonated and powder drinks, fructose and sorbittic products.It is necessary to remove pasta, pies, cereals, starchy vegetables from the diet.
You can't eat sweet dairy products, fruits, honey.
You should refrain from fruit juice, ice cream, any flour.
Contraindications and potential damage to the ketogenic diet
Ketogenic diet is contraindicated:
- diabetes;
- heart disease;
- Renal function disorders.
It is strictly forbidden to follow this diet with pregnant and breast -feeding breasts.
Keto-Gripp
A few days after the start of the diet, losing weight may be experienced by the manifestations of keto-grippos:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- Dissemination of attention.
The unpleasant symptoms disappear within 7 days when the body adapts to the energy depot.
At the same time, the manifestations of Keto-Gripp only affect people with a lot of simple carbohydrates in the familiar menu.You can eliminate the unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Bad breath
When the body gets into ketosis, it turns fat into ketones, especially acetone, causing an unpleasant odor from the mouth.This is one of the common side effects lasting 2-5 weeks.The smell will disappear after leaving ketosis.
Such simple ways will help reduce the following side effects during the diet:
- Additional teeth brushing during the day;
- Using breathing mint fresheners.
Digestive disorders
Transfer to a new diet often causes problems with the intestine.The ketogenic diet is too sharp food habits that can occur in both diarrhea and temporary constipation.
If the defecation act is not overlooked within 3 days to help your body, you must make some simple recommendations:
- Drink more water.
- Add nutritional food containing NA and K, for example, broccoli, avocados, salmon.
- Take MG accessories.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
Quick heartbeat during the first few weeks of Keto -Diet is normal.The main cause is the lack of salt and dehydration.Due to the reduced volume of fluid in the blood, the heart is transformed more vigorously to stimulate blood to control the pressure.
Reduction of physical results
Reduced endurance is only noticeable during the first days of the diet.When the body adapts to fat consumption, physical endurance will increase.
Bile stones
People suffering from cholelithiasis may increase the discomfort of transition.It is advisable to endure it and not to give up a diet, soon there will be relief.
Dyspepsia
The ketogenic diet helps solve gastrointestinal problems.However, stomach diseases may intensify in the first weeks.
Muscle cramps
At the beginning of the diet, the body loses plenty of water and electrolytes, leading to MG, Ca, K, Na and vitamin E deficiency.This can cause seizures during sports or at night.
Hypoglycaemia - a drop in blood sugar
Temporary hypoglycaemia is noticeable during the first week of adaptation.Decrease in blood glucose levels can cause slight apathy, fatigue, headache, mild thinking, irritability.
Insomnia
Increased fat and protein, along with carbohydrate decreases, will adversely affect sleep and the body will adapt to the new diet.The body should adapt to the metabolism of Keto macromanda, which can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not a diet that is low, but the following factors:
- Biotin deficiency;
- Telogen Efluvium - hair loss due to the state of shock caused by diet;
- autoimmune disease or thyroid problems;
- lack of calories or proteins;
- Lack of sleep and stress.
Keton rash
In the state of ketosis, a rash on the body occurs for several reasons:
- Body -made acetone during the keto diet can cause inflammation around the blood vessels.
- Excessive hunger levels in blood glucose decreases too much.
- A combination of low carponic diet and fast weight loss.
- Allergic reaction to keto friendly products (i.e. products containing high fat and low carbohydrates).
Improving cholesterol
The ketogenic diet increases the level of good cholesterol.The increase in triglycerides can also be observed, but by normalizing the weight, the indicators will decrease.
Acute pancreatitis
It is better not to sit for the exacerbation of the puffenatitis as a ketogenic diet, as health can only deteriorate.