Keto diet is an energy system that includes minimal carbohydrate products.This program not only allows you to lose weight, but also has many benefits to health.
What is the Keto diet
The ketogenic diet involves not only a decrease in the amount of carbohydrates in the diet, but also an increase in the amount of fats to move into ketosis.
BJU's daily rate: proteins - 35%, fats - 55%, carbohydrates - 10%.
Although the ratio of nutrients is different from that used in normal carbohydrate nutrition, Keto-diet gives quite high results and helps to restore food habits.
The essence of a ketogenic diet
Most simple and complex carbohydrates, caffeine -containing drinks are completely excluded from the diet.This nutrition is considered stressful, and the body in this condition begins to actively produce acetone or ketone organs, and under their influence, the division of fat deposits.
Ketogenic diet for adults and children for epilepsy
This nutrition method is often used for therapeutic purposes for epilepsy in children and adults.
Diet allows you to improve control of the attacks and increase time intervals.
The anticonvulsant effect is provided due to the action of ketone bodies on the brain.Ketons help reduce the production of free radicals that destroy cells and the growth of antioxidants that protect the brain.
Diet efficiency is particularly high in preschool children.
4 Stages
In order for the fats to be transformed into energy, the body goes into 4 stages:
- The first 12-24 hours on Keto-Dita continues to spend glucose.
- For 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 accustomed to processing fats only, and at this point the burning of proteins slow down.
What is ketos
Ketosis is the process of obtaining energy from fats.Lipids are transformed into fatty acids and ketones.The latter delivers the brain with energy lack of glucose.
How to quickly get ketos on keto-diet
Ketosis can be achieved with hunger.But the long absence of important macro and microelements in the body can lead to various diseases.Ketodeta is an alternative method of weight loss with minimal health damage.
How to find out that you are in ketos
You can determine the presence of ketones in the body by analyzing blood and urine or using breathing dough.
In addition, you can recognize ketos with the following symptoms:
- Constant thirst and dry mouth.
- Frequent urine calls.
- Keto-dry.A specific smell appears from the body and exhausted air.The smell of fruit or fluid from the mouth to mitigate the spots.After leaving ketosis, the smell disappears.
- Reduce appetite.
- Increased energy level.
Ketosis level tracking
You can measure ketones:
- Test strips for urine analysis;
- Ketone body level in excavated air;
- Keton meter in the blood.
How to achieve an optimal level
The degree of ketosis may be different.The optimal level depends on the purpose.
For example, for the treatment of seizures, a greater amount of ketone organs are needed.
The process of weight loss or blood sugar loss is not dependent on the degree of ketosis.
| Ketones levels in the blood, mmol/l | State |
| Up to 0.5 | The approach to the desired condition is indicated in a sense of 0.2 |
| 0.5-3 | With this concentration of ketone bodies begins to decrease body weight and metabolic improvement |
| 1.5-3 | Many experts believe this optimal ketosia in the treatment of seizures |
| 3-7 | With this amount of ketone bodies, the result will not improve and deteriorate.In addition, such indicators may indicate ketoacidosis - a critical condition for the exit from which intravenous drops recipe is most often needed to introduce additional drugs.In this case, it is recommended to consult a physician |
Create ketosis using training
They help to rapidly exhaust glycogen reserves and start the special exercise of the ketosis process:
- The first day is an improved leg exercise;
- Second - division - Training "Back + Biceps";
- Third - "Muscles + Trips";
- Fourth - High intensity interval exercise (30 minutes).
Health benefits
The ketogenic nutritional system affects the body as well as other low carbon diet that has excess fat diets.However, Keto-diet is higher than efficiency.
Loss of excess weight of the body
Thanks to the exclusion of sugar, insulin production will reduce the accumulation of subcutaneous fat deposits.Thus, the process of weight loss is accelerated.
Reduce the appetite
Keto diet allows you to use less food without much effort and reduce body weight.Weight loss eats 2 times a day, some reduce the amount of nutrition 1 times a day, without discomfort.
Reduce the amount of rash
Decreased insulin and consumed sugar levels help reduce the number of bumps and bumps.In addition, a low carbon diet helps to reduce inflammation, which is the cause of bump pain.
Help in the treatment of cancer
This nutritional system is effectively used in difficult therapy for cancer and promotes the slowdown of neoplasms.Cancer tumors occur as a result of oxidative damage to mitochondria.This nutrition program reduces oxidative stress and stimulates the emergence of new organisms.
Help in the treatment of brain diseases
A ketogenic diet is recommended in the following conditions:
- Alzheimer's older dementia;
- Cranial injury;
- Paralysis of paralysis;
- Schizophrenia;
- Huntington Syndrome;
- Side amyotrophic sclerosis.
A dietary diet helps to reduce symptoms of brain diseases.
Epilepsy Symptom Therapy
This program was originally created for people with epilepsy.Thanks to the ability of ketones, it reduces the frequency of attacks in depression in the brain focus.
Blood glucose reduction and type 2 diabetes control
A ketogenic diet helps to reduce blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual abilities
In a ketotal state, the clarity of the mind improves, the concentration of attention increases.The energy system helps to increase mental performance.
Positive impact on PCU's symptoms
A low carbon ketogenic diet reduces insulin resistance.Therefore, it is suitable for overweight women with polycystic ovary syndrome.
Improve digestion
Keto diet helps improve the digestive process to prevent contamination.This energy system helps prevent symptoms of irritable bowels.
Increased physical force
A ketogenic diet increases work and open energy access from fat storage.If glucose burns for a few hours during intense exercise, then energy resources in fat deposits will be able to feed the body during the week.
Increase in life expectancy
Keto diet, maintaining regeneration levels at the cellular level, helps to increase the entire life expectancy of a person.This is due to the fact that the condition of ketosis helps to reduce the toxicity of the reactive forms of oxygen and free radicals.
What to do before the diet
The following recommendations will help to prepare a diet:
- Perform a blood test so that the results of the doctor will determine how effective the program will be.
- Leave only those products that can be used on a diet.
- Make a gradual reduction in carbohydrates and sugar levels in the diet to avoid keto-killers.
- Observe the drink mode.
Keto-diet varieties
Developed 3 types of Ketoni diet:
- Classic;
- Cyclic;
- Targeted.
Each variety uses its own approach to nutrition.
Classic standard core
This type is also called permanence.For a long time, the amount of carbohydrate foods in the diet is minimized.
Cyclic
This approach involves the alternation of carbohydrate foods with the hair.The frequency and duration of each person are selected individually.For example, 14 days on a diet of proteins and fats, and the next 2 weeks for carbohydrates.
Targeted type
On this variety, carbohydrates are used before training, but in less quantities than needed.Such a meal is easier to help improved physical effort.
To choose from
The choice of a wide variety of keto-diet depends on the purpose of the person, as well as the change in the well-being in the dietary regimen.In the first week, it is recommended to build a diet on a standard diet, and then, if the body usually perceives such a meal, you can switch 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, targeted and cyclical helps to increase muscle mass.
Planning and Power Rules Keto-diet
When developing a menu plan, minimal carbohydrates and maximum fat products are required.
You can use such recipes for each dish:
- Breakfast - omelet with solid cheese and onions, salmon with avocado and boiled eggs, cheese pancakes without flour;
- Lunch - Chicken Salad, Special Keto -Salad, Baked Vegetables, Juicy Meat Balls, Pasta;
- Dinner - mushroom casserol, bacon with beans or green peas, pork with a teenager.
It is necessary to count calories
The estimated calorie content of daily diets with ordinary nutrition is 2000 kcal, for weight loss, high speeds are reduced by 500 kilos.
However, it is not recommended to consider calories daily, as it is difficult to determine the exact amount of food.
It is best to adhere to the finished menu for a week, which is developed as part of a ketogenic diet.
Allowed products to be allowed
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and fats |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s/sluggish and s/smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Veal | Slices | Butter |
| Beijing cabbage | Sour cream 25% | Goose | Perhaps | Pork | Sausage | Linen oil |
| Cauliflower | 20% cream | Turkey | Herring | Saline | An animal fat | |
| Cucumber | Ryazenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Trash | |||||
| Iceberg salad | Coden liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
On the diet you can eat brown rice, mushrooms, eggs, cooked soft, mayonnaise, peanuts, flax seeds.Drink mineral water without gas, green and black tea.
Fully or partially limited products
The use of confectionery, alcoholic, carbonated and powdered drinks, fructose and sorbite products is prohibited.It is necessary to exclude pasta, pastes, cereals, starch vegetables from the diet.
You cannot eat sweet dairy products, fruits, honey.
You should refrain from fruit juices, ice cream, any flour product.
Contraindications and possible damage to a ketogenic diet
The ketogenic diet is contraindicated:
- Diabetes;
- Heart disease;
- Renal function disorders.
It is strictly forbidden to adhere to this diet with pregnant and lactating breasts.
Keto-grip
A few days after the start of the diet, weight loss may experience Keto-Grippa manifestations:
- Headache;
- Fatigue;
- Vomiting;
- Dizziness;
- Lack of motivation;
- Disintegration of attention.
Unpleasant symptoms disappear for 7 days when the body adapts to obtain energy from the fat storage.
At the same time, Keto-Gripp's manifestations affect only people whose familiar menu contained a large amount of simple carbohydrates.You can eliminate unpleasant symptoms, drink 200 ml of chicken broth 1-2 times a day.
Bad breath
As the body enters ketosis, it turns fats into ketone bodies, namely acetone, which causes unpleasant odor in the mouth.This is one of the common side effects that lasts 2-5 weeks.The smell disappears after leaving ketosis.
Such simple ways will help reduce this side effect in the diet:
- Extra teeth brushing during the day;
- Using respiratory mint encouragers.
Digestive disorders
When switching to a new diet, the intestinal problems often exist.The ketogenic diet is very sharp in food habits, which can occur both diarrhea and temporary constipation.
If there is no defecation action for 3 days to help your body, you must fill in some simple recommendations:
- Drink more water.
- Add dietary foods that contain NA and K, for example, broccoli, avocado, salmon.
- Get MG supplements.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
Rapid heartbeat is normal in the first weeks of diets.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of fluid in the blood, the heart is forced to more vigorously promote blood pressure.
Reduce physical performance
Reduction of durability is observed only in the first days of the diet.As the body adapts to fat consumption, physical durability will increase.
Bile
In people with cholelithization, discomfort can be increased during transition.It is advisable to withstand it and give up on a diet, the relief will soon come out.
Dyspepsia
A ketogenic diet helps to solve gas problems in the gastrointestinal tract.However, in the first weeks, gastric diseases can be exacerbated.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolyte, which results in an imbalance of Mg, Ca, K, Na and E deficiency.This can lead to seizures in sports or at night.
Hypoglycemia - a drop in blood sugar
The first adaptation of the first adaptation is temporary hypoglycemia.Blood glucose drop can lead to slight apathy, fatigue, headache, vague thinking, irritation.
Insomnia
The increase in the amount of fat and protein, along with the decrease in carbohydrates, adversely affects sleep, and the body adapts to a new method of nutrition.The body should adapt to the metabolism of Keto-Macros and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the cause is not low in carbon diet but in the following factors:
- Biotin deficiency;
- Telogen Effluvium - Hair loss due to a shock condition caused by a dietary diet;
- Autoimmune diseases or thyroid problems;
- Calorie or protein deficiency;
- Lack of sleep and stress.
Keton Rash
Rash on the body appears in the state of ketosis for several reasons:
- Acetone produced by the body during Keto-diet can cause inflammation around the blood vessels.
- During excessive hunger, blood glucose levels decrease very much.
- Low -carbon diet combination with rapid weight loss.
- Allergic reaction to keto-friendly products (ie products that have high fat content and low carbohydrate content).
Improving cholesterol levels
On a ketogenic diet, good cholesterol levels rise.Triglyceride levels may also be observed, but due to the normalization of weight, indicators will be reduced.
Acute pancreatitis
With the exacerbation of pancreatitis on a ketogenic diet, it is best not to sit because the health condition will only worsen.