Keto diet is an energy system that includes products with minimal carbohydrate content.This program not only loses weight but also a lot of health benefits.
What is a keto diet
Not only is the carbohydrate reduction in the amount of carbohydrates in the ketogenic diet, but also an increase in fat to switch to ketosis.
BJU daily speed: protein - 35%, fat 55%, carbohydrates - 10%.
Despite the fact that the ratio of nutrients is different from what is used in normal carbohydrates, keto-let give quite high results 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 to be stress and the body begins to actively produce acetone or ketone bodies in this condition and affects the breakdown of fat deposits.
Ketogenic diet for epilepsy for adults and children
This diet is often used for therapeutic purposes for epilepsy in children and adults.
The diet allows you to improve control of attacks and increase the time intervals between them.
An anticonvulsant effect is ensured due to the influence of ketone bodies on the brain.Ketones contribute to a reduction in free radical production, which destroys cells and an increase in antioxidant production, which protects the brain.
The effectiveness of the diet is particularly high for pre -school children.
4 Stages
For fat to start transforming into energy, the body goes by 4 steps:
- For the first 12-24 hours, Keto-Dita continues to spend glucose.
- For the next 2 days, the body accompanies the glycogen reserves in the liver and muscles.
- The most difficult step is the treatment of fatty acids.
The final stage is ketosis or fat consumption.The body gets used to fat treatment only, and the burning of the protein at this stage slows down.
What is ketosis
Ketosis is the process of getting energy from fat.Lipids are converted into fatty acids and ketones.The latter supplies the brain with energy with a lack of glucose.
How to quickly get into ketosis to keto-let
Ketosis can be achieved by hunger.But prolonged absence is important in macro and trace elements in the body can lead to various diseases.Ketoda is an alternative weight loss method with minimal health damage.
How to understand you are in ketosis
The presence of ketones can be detected in the body by analyzing blood and urine or using a respiratory dough.
In addition, you can recognize ketosis with the following symptoms:
- Constant thirst and dry mouth.
- Often calls urination.
- Keto-drying.A special scent appears from the body and exhausted air.The person smells with fruit or liquid to relieve varnish.After leaving ketosis, the smell disappears.
- Reduction of appetite.
- Increased energy levels.
Tracking the level of ketosis
You can measure ketons:
- Test strips for urine analysis;
- Ketone bodies levels in exhaled air;
- Ketone meter in the blood.
How to achieve optimal level
The degree of ketosis may be different.The optimum level depends on the purpose.
For example, seizures require a higher amount of ketone bodies.
The process of weight loss or a decrease in blood sugar to ketosis is not dependent.
| Ketone levels in the blood, mmol/l | State |
| up to 0.5 | Access to the desired position is indicated by a value of 0.2 |
| 0.5-3 | With the concentration of these ketone bodies, the improvement of body weight and metabolism begins |
| 1.5-3 | Many experts see this as optimal ketosis in the treatment of seizures |
| 3-7 | The amount of these ketone bodies will not improve and deteriorate.In addition, such indicators may indicate ketoacidosis, a critical condition for the output, which most often requires an intravenous drop of drops to introduce additional drugs.In this case, it is advisable to consult a doctor |
Creating ketosis through training
They help to quickly exhaust glycogen reserves and start the ketosis process of special exercises:
- The first day is improved foot training;
- Second - split "back + biceps";
- third - "muscles + triceps";
- Fourth - high -intensity interval training (30 minutes).
Health benefits
The ketogenic nutrition system affects the body just like other low carb diets with fat in the diet.However, keto-diet is higher than efficiency.
Excessive body weight loss
Thanks to the exclusion of sugar, insulin production is reduced, which helps to accumulate subcutaneous fat deposits.This speeds up the weight loss process.
Reduction in appetite
The keto diet allows you to use less food and reduce body weight effortlessly.Many lose weight eat twice a day, and some even reduce the number of foods up to once a day without discomfort.
By reducing acne
Lowering insulin and sugar levels helps to reduce the amount of acne and acne.In addition, a low carb diet helps to reduce inflammation, which is the cause of acne pain.
Help in cancer treatment
This diet system is used effectively in complex cancer therapy and helps slow down neoplasm growth.Cancer tumors occur due to mitochondrial oxidative lesions.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:
- Alzheimer's senile dementia;
- skull injury;
- tremor paralysis;
- schizophrenia;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
Nutritional nutrition helps to reduce the symptoms of brain disease.
Epilepsy symptoms
This program was originally created for people suffering from epilepsy.Thanks to the ability of ketones, foci of cerebral anxiety reduce the frequency of attacks.
Glucose in the blood and 2nd type of diabetes control
The ketogenic diet helps lower blood glucose.This diet allows to normalize carbohydrate metabolism.
Energy and intellectual abilities
The clarity of the mind improves in the ketotic state, and the concentration of attention increases.Energy helps to increase mental performance.
Positive effects on PCU symptoms
A low carb ketogenic diet reduces insulin resistance.Therefore, it is suitable for overweight women with polycystic ovarian syndrome.
Improvement of digestion
The keto diet helps to improve the digestive process, prevent bloating.This energy system helps to get rid of the symptoms of irritable bowels.
Increased physical strength
Ketogenic diets increase performance and open access to energy from the fat depot.If glucose burns in intensive training within hours, energy resources in fat deposits can feed the body for weeks.
Increase in life expectancy
Keto diet, while maintaining regeneration at the cellular level, helps to increase the overall life expectancy of people.This is because the condition of ketosis helps to reduce the toxicity of the reactive forms of oxygen and free radicals.
What to do before diet
These suggestions will help you prepare for your diet:
- Perform a blood test so that the doctor determines how effective the program will be based on the results.
- Leave only those products that can be used in the diet.
- To avoid keto-cutting, create a chart gradually reduce the amount of carbohydrates and sugar in your diet.
- Follow the drinking regime.
Keto-the varieties of
3 ketone diet types have been developed:
- classic;
- cyclic;
- Purposeful.
Each breed takes its own approach to nutrition.
Classic standard basic
This type is also called constant.For a long time, reduced carbohydrates in the diet are reduced.
Cyclic
This approach includes carbohydrate foods without hair.The frequency and duration of each person is selected separately.For example, 14 days after protein and fat diets and the next 2 weeks after carbohydrates.
Target
In this variety, carbohydrates are used before the training, but in smaller quantities than necessary.Such a diet helps to cope with increased exercise easier.
Optional
The choice of different keto-ones depends on the purpose that the person is implementing, as well as changes in the well-being of the dietary regime.In the first week, it is advisable to create a diet based on a standard diet, and if your body usually takes such a diet, 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 contributing to muscle mass.
Plan and energy rules keto-let
When designing a menu plan, products with minimal carbohydrates and maximum fat should be included.
You can use the following recipes at each meal:
- Breakfast - omelette with hard cheese and onions, salmon with avocado and boiled eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto - altogether, fried vegetables, soup with meat balls, paste;
- Dinner - mushroom casserole, bacon with beans or green peas, pork with Mozarella.
Is it necessary to count calories
The approximate calorie content of daily diets with normal diets is 2000 kcal, with high speed reduced by 500 kcal for weight loss.
However, it is not advisable to consider calories daily as it is difficult to determine their exact amount in food.
It is better to follow the finished menu for a week designed as part of a ketogenic diet.
Authorized product table
| Vegetables and herbs | Dairy | Bird | Fish | Meat products | Sausage | Oil and fat |
| Zucchin | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s/slow and s/smoked | Oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Veal | Blades | Butter |
| Beijing cabbage | Sour cream 25% | Goose | Stare | Pork | Sausage | Linseed oil |
| Cauliflower | Cream 20% | Turkey | Herring | Salon | Animal fat | |
| Cucumber | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Nipples | |||||
| Iceberg salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
In the diet you can eat brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, flax seeds.Drinking mineral water without gas, green and black tea.
Fully or partially restricted products
The use of confectionery, alcoholic, carbonated and powdered drinks, fructose and sorbitis products is prohibited.Macarons, muffins, cereals, starchy vegetables should be excluded from the diet.
You cannot eat sweet dairy products, fruits, honey.
You should refrain from fruit juices, ice cream, all flour products.
Contraindications and possible damage to a ketogenic diet
Ketogenic diet is contraindicated:
- diabetes mellitus;
- heart disease;
- Kidney function disorders.
It is strictly forbidden to follow this diet with pregnant women and breasts.
Keto-grush
A few days after the start of the diet, weight loss may feel the manifestations of keto-grippa:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- Attention dissipation.
Unpleasant symptoms disappear within 7 days when the body adapts to energy from the fat depot.
At the same time, the manifestations of Keto-Gripp only affect people whose well-known menu had a large number of simple carbohydrates.You can prevent unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Bad breath
When the body enters ketosis, it converts fat into ketone bodies, especially in acetone, causing an unpleasant odor from the mouth.This is one of the common side effects that lasts 2-5 weeks.After leaving ketosis, the smell disappears.
Such simple types will help reduce these side effects during your diet:
- additional tooth brushing during the day;
- Using peppermint refresher breathing.
Indigestion
Switching to a new diet often has problems with the intestines.The ketogenic diet is too sharp in food habits, which can occur both diarrhea and temporary constipation.
If the defecation act is not observed 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
The rapid heart rate in some weeks of Keto is normal.The main reason is the lack of salt and dehydration.Due to the decrease in fluid volume in the bloodstream, the heart is forced to promote blood more vigorously to control the pressure.
Reducing physical performance
Reducing endurance is only observed on the first days of the diet.As the body adapts to fat consumption, physical endurance will increase.
Gallstones
People suffering from cholelithiasis may increase discomfort during the transition period.It is advisable to withstand it and without giving up the diet, relief will soon come.
Dyspepsia
The ketogenic diet helps to solve the gastrointestinal problems.However, in the first few weeks, stomach diseases may exacerbate.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes that lead to mg, Ca, K, NA and vitamin E deficiency imbalances.This can cause cramps during sports or at night.
Hypoglycemia - lowering sugar levels in blood
Temporary hypoglycaemia is observed in the first week of adaptation.A decrease in blood glucose can cause slight apathy, fatigue, headache, vague thinking, irritability.
Insomnia
Increased fat and protein in combination with a reduction in carbohydrates will adversely affect sleep while the body adapts to a new diet.The body should adapt to the metabolism of Keto-Macros and can cause temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the cause is not on a low carb diet, but in the following factors:
- Biotin deficiency;
- Telogenic Effluvium - hair loss due to a shock condition caused by a diet;
- autoimmune diseases or problems with the thyroid gland;
- calorie or protein deficiency;
- Lack of sleep and stress.
Ketone rash
Delivering on the body of ketosis appears for a number of reasons:
- Acetone, which the body produces during the keto-diet, can cause inflammation around the blood vessels.
- During excessive hunger, blood glucose levels are too lowered.
- A low carb diet combination with fast weight loss.
- Allergic reaction to keto friendly products (i.e. high -fat products and low carbohydrates).
Improving cholesterol levels
Good cholesterol increases in ketogenic diet.Triglyceride levels may also be observed, but when weight returns, the indicators will decrease.
Acute pancreatitis
With the exacerbation of pancreatitis on the ketogenic diet, it is better not to sit as the state of health can only get worse.