Keto Diet is a power supply 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 presupposes not only a reduction in the amount of carbohydrates in the diet, but also an increase in the volume of fats in order to move on to a state of ketosis.
The daily rate of BJU: protein - 35%, fat - 55%, carbohydrates - 10%.
Despite the fact that the relationship between nutrients differs from what is used in the usual nutrition of carbohydrates, the keto diet provides rather high results and helps to reconstruct the eating habits.
The essence of the ketogenic diet
Simple and more complex carbohydrates, caffeine drinks are completely excluded from the diet.This nutrition is considered stressful and the body in this state begins to actively produce bodies of acetone or ketone and under their influence to divide fat deposits.
Ketogenic diet for epilepsy in adults and children
This nutritional 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 the time intervals with each other.
The anticonvulsant effect is guaranteed due to the effects of the ketone bodies on the brain.Keton 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 particularly high in preschool children.
4 phases
In order for fat to start to transform into energy, the body passes 4 phases:
- The first 12-24 hours on Keto-Diti continue to spend the glucose.
- The next 2 days, the body spends glycogen reserves located in the liver and muscles.
- The most difficult phase is the processing of fatty acids.
The last phase is ketosis or fat consumption.The body gets used to elaborating only fatty fats and combustion in this phase slows down.
What is ketosis
Ketosis is the process to obtain energy from fats.Lipids are converted into fatty acids and ketones.The latter provides brain with a lack of glucose.
How to quickly enter ketosis on the keto diet
Ketosis can be obtained by hunger.But a long absence in the body of important macro and microelements can cause the occurrence of various diseases.Ketodieta is an alternative method to lose weight with minimal health damage.
How to understand that you are in ketosis
It is possible to determine the presence of ketones in the body by analyzing the blood and urine or using a dough to breathe.
In addition, you can recognize ketosis with the following symptoms:
- Constant and dry thirst.
- Frequent requests for urination.
- Drying Keto.A specific smell appears to be from the body and the exhausted air.From a person smell of fruit or liquid to relieve the paint.After leaving ketosis, the smell disappears.
- Reduction of appetite.
- Increase in energy level.
Chetosis level tracking
You can measure the ketones:
- Test strips for urine analysis;
- the level of the ketone bodies in the exhaled air;
- Keton metro in the blood.
How to reach an optimal level
The degree of ketosis can be different.The optimal level depends on the objective.
For example, for the treatment of convulsions, a greater quantity of ketone bodies is required.
The weight loss process or a decrease in blood sugar from 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 convulsions |
| 3-7 | With this amount of ketone bodies, the result will not improve and worsen.In addition, these indicators can indicate a ketoacidosis - a critical condition, for the exit from which the prescription of intravenous drops to introduce further drugs is often necessary.In this case, it is advisable to consult a doctor |
Creation of ketosis using training
They help to quickly exhaust the glycogen reserves and launch the process of special keenous exercises:
- The first day is the advanced leg training;
- the second - "Back + Bicips" training;
- The third - "Muscles + triceps";
- Fourth: training at high intensity intervals (30 minutes).
Health benefits
The ketogenic nutritional system affects the body in the same way as the other low carbohydrate diets with a predominance of fats in the diet.However, the Keto diet is higher than efficiency.
Excess body weight loss
Thanks to the exclusion of sugar, insulin production is reduced, which helps to accumulate subcutaneous fat deposits.Therefore, the weight loss process is accelerated.
Decrease in appetite
The keto diet allows you to use less food without too much effort and reduce body weight.Many losing weight eat 2 times a day and others reduce the number of meals to 1 time a day without discomfort for themselves.
Reduce the amount of acne
A decrease in the level of insulin and consummated sugar helps to 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 nutritional system is actually used in the complex cancer therapy and helps to slow down the growth of neoplasms.Cancer tumors occur due to oxidative damage to the mitochondria.This nutritional program reduces oxidative stress and stimulates the formation of new organs.
Help in the treatment of brain diseases
The ketogenic diet is recommended in the following conditions:
- Senile dementia of the Alzheimer type;
- cranial injury;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
A dietary diet helps to reduce the symptoms of brain diseases.
Therapy of epilepsy symptoms
This program was originally created for people who suffer from epilepsy.Thanks to the ability of the keton, to depreciate the outbreaks of excitement in the brain reduces the frequency of attacks.
Reduction of blood sugar and control of type 2 diabetes
A ketogenic diet helps to reduce blood sugar.This diet allows you to normalize the metabolism of carbohydrates.
Energy and intellectual skills
In the Ketotic state, the clarity of the mind improves, the concentration of attention increases.The power system helps to increase mental performance.
Positive effect on the symptoms of PCU
A low carbohydal ketogenic diet reduces insulin resistance.Therefore, it is suitable for women with overweight with polycystic ovary syndrome.
Improve digestion
The keto diet helps to improve the digestive process, prevent swelling.This power system helps to get rid of the symptoms of the irritated intestine.
Increase in physical strength
Ketogenic diets increase performance and open access to energy from the fat deposit.If intensive training glucose burns in a few hours, energy resources in fat deposits are able to feed the body for weeks.
Increase in life expectancy
The Keto diet, keeping regeneration at the cellular level, helps to increase a person's total life expectancy.This occurs due to the fact that the state of ketosis helps to reduce the toxicity of the reactive forms of oxygen and free radicals.
What to do before the diet
The following tips will help prepare for the diet:
- Take 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 for a diet at home.
- Make a graph of a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid the keto-grape.
- Observe the mode of drinking.
Keto-snat variety
3 types of cheton diets have been developed:
- classic;
- cyclic;
- Targeted.
Each variety uses its own approach to nutrition.
Basic classic standard
This type is also called constant.For a long period, the amount of carbohydrate foods in the diet is reduced to a minimum.
Cyclic
This approach provides for the alternation of carbohydrate food with a hair.Frequency and duration for each person are selected individually.For example, 14 days with a protein and fat diet and the next 2 weeks on carbohydrates.
Targeted
On this variety, carbohydrates are used before training, but in less than what is required.This nutrition helps to face more easily with improved physical effort.
The choice of the option
The choice of a variety of diet-diet depends on the purpose that a person pursues, as well as a change in well-being in the process of observation of the dietary regime.In the first week, it is recommended to build a diet based on a standard diet and therefore, if the body normally perceives this 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, targeted and cyclical weight contribute to increasing muscle mass.
Plan and rules of power Keto-Diet
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 - omelette with hard cheese and onions, salmon with avocado and hard -boiled eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto -salad, baked vegetables, soup with meat balls, pasta;
- Dinner - Storage of mushrooms, bacon with beans or peas, pork with Mozarella.
You need to count calories
The approximate calories of the daily diet with the usual power supply is 2000 kcal, for weight loss, the high speed is reduced by 500 kcal.
However, it is not advisable to consider calories daily, because it is difficult to determine their exact quantity in food.
It is better to join the finished menu for a week developed as part of a ketogenic diet.
Table of allowed products
| Vegetables and herbs | Lattiero -Caseari products | Bird | Fish | Meat products | Sausage products | Oil and fat |
| Zuchinis | Milk 3.2% | Chicken | Pink salmon | Beef | Sousage S/Sluggish and S/Smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Veal | Fragments | Butter |
| Cabbage of Beijing | Acid cream 25% | Goose | Sturgeon | Pig | Sausages | Flax seed oil |
| Cauliflower | Cream 20% | Turkey | herring | Salo | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Sprat | |||||
| Iceberg salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Dried ham | ||||||
| Rabbit |
On the diet you can eat full rice, mushrooms, eggs, soft boiled meat, mayonnaise, peanuts, flax seeds.Drink mineral water without gas, green and black.
Completely or partially limited products
It is forbidden to use pastry chefs, alcohol, charred and powder, fructose and flaps.It is necessary to exclude pasta, pastries, cereals, amidaceous vegetables from the diet.
You cannot eat sweet products Lattiero -Caseari, fruit, honey.
You should refrain from fruit juices, ice cream, any flour products.
Contraindications and possible damage to a ketogenic diet
The ketogenic diet is contraindicated in:
- diabetes;
- cardiopathy;
- Renal function disorders.
It is strictly forbidden to adhere to this diet with pregnant breasts and breastfeeding.
Keto-Gripp
A few days after the start of the diet, losing weight can experience the manifestations of the Keto-Girpa:
- heachache;
- fatigue;
- vomit;
- dizziness;
- lack of motivation;
- The dispersion of attention.
The unpleasant symptoms disappears within 7 days, when the body adapts to the obtaining of energy from the fat deposit.
At the same time, the manifestations of Keto-Gripp affect only those people whose family menu contained a large number of simple carbohydrates.You can eliminate the unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Urruppo
While the body enters ketosis, it transforms fat into ketone bodies, in particular acetone, causing unpleasant smell from the mouth.This is one of the common side effects that lasts 2-5 weeks.The smell will disappear after leaving ketosis.
These simple ways will help reduce this side effect during the diet:
- Brushing of additional teeth during the day;
- Using the deodorants of breathing.
Digestive disorders
When you move on to a new diet, there are often problems with the intestine.The ketogenic diet is too clear in food habits, which can be occurred both diarrhea and temporary constipation.
If the defecation act is not observed within 3 days to help your body, it is necessary to complete some simple advice:
- Drink more water.
- Add to dietary food containing na and k, such as broccoli, avocado, salmon.
- Take the additives mg.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
The quick heartbeat in the first weeks of diet keto is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of the fluid in the bloodstream, the heart is forced to promote blood more vigorously to control the pressure.
Reduction of physical performance
The reduction of the resistance 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 who suffer from cholelitiasis, the discomfort can increase in the transition period.It is recommended to endure it and not refuse a diet, the relief will soon arrive.
Dyspepsia
The ketogenic diet helps to solve problems with the gastrointestinal tract.However, in the first weeks, gastric diseases can become aggravated.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, which leads to an imbalance of deficiency of mg, ca, k, na and vitamin E. this can cause convulsions during sport or at night.
Hypoglycaemia - a drop of blood sugar
In the first week of adaptation, temporary hypoglycaemia is observed.A drop of blood sugar can cause mild apathy, fatigue, headache, blurred thought, irritability.
Insomnia
An increase in the quantity of fat and proteins, combined with a reduction in carbohydrates, will negatively affect sleep while the body adapts to a new power method.The body should adapt to the metabolism of the Keto-Macros and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not in the low carbohydrate diet, but in the following factors:
- Biotin deficiency;
- Togen Effluvium - Hair loss due to a state of shock caused by the food diet;
- autoimmune diseases or problems with the thyroid gland;
- deficiency of calories or proteins;
- Lack of sleep and stress.
Keton skin eruption
A rash on the body in a state of ketosis appears for several reasons:
- Acetone produced by the body during a diet that can cause inflammation around the blood vessels.
- During an excessive hunger, the blood glucose level decreases too much.
- The combination of a low carbohydrate diet with rapid weight loss.
- An allergic reaction to keto-friendly products (e.g. products with a high fat content and low carbohydrate content).
Improve cholesterol levels
With a ketogenic diet, the level of good cholesterol increases.You can also observe an increase in the level of triglycerides, but when the weight normalizes, the indicators will decrease.
Acute pancreatitis
With the exacerbation of pancreatitis on a ketogenic diet, it is better not to sit, because the state of health cannot only worsen.