The Keto Diet is a power system that includes products with a minimum carbohydrate content.This program not only gives you the opportunity to lose you, but also has many benefits for health.
What is a keto -diet
A ketogenic diet not only assumes a reduction in the amount of carbohydrates in the diet, but also an increase in the amount of fat to switch to a state of ketosis.
The daily speed of BJU: proteins - 35%, fat - 55%, carbohydrates - 10%.
Despite the fact that the relationship between nutrients differs from what is used in the usual carbohydrate nutrition, the keto-diat gives quite high results and helps to rebuild eating habits.
The essence of the ketogenic diet
Simple and most of complex carbohydrates, drinks containing caffeine are completely excluded from the diet.This nutrition is considered stressful and the body in this state actively begins to produce acetone or ketone bodies and under their influence to divided 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.
Diet allows you to improve control over the frequency of attacks and increase the time intervals between them.
The anticonvulsant effect is ensured due to the effects of ketone bodies on the brain.Ketones 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
In order for fat to start converting into energy, the body passes 4 steps:
- The first 12-24 hours at Keto-Dita continue to use glucose.
- For the next 2 days, the body spends glycogen reserves placed in the liver and muscles.
- The most difficult phase is the treatment of fatty acids.
The last phase is ketosis or fat consumption.The body becomes used to treating fat only and the burning of proteins at this time is slowing down.
What is ketosis
Ketosis is the process of achieving energy from fat.Lipids are transformed into fatty acids and ketones.The latter supplies the brain with energy with a lack of glucose.
How to get into ketosis quickly on keto-diet quickly
Ketosis can be obtained by hunger.But a long absence in the body of important macro and microelements can provoke the occurrence of various diseases.Ketodieta is an alternative method of losing 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 dough.
In addition, you may recognize ketosis at the following symptoms:
- Constant thirst and dry mouth.
- Frequent calls for urination.
- Keto-drying.A specific odor appears from the body and exhausted air.From a person smells of fruits or fluid to relieve varnish.After leaving the ketosis disappears the smell.
- Reduction of appetite.
- Increased energy level.
Tracking the ketosis level
You can measure ketones:
- Test strips for urine analysis;
- the level of keton bodies in exhaled air;
- Ketone meter in the blood.
How to achieve an optimal level
The degree of ketosis may be different.The optimal level depends on the target.
For the treatment of seizures, for example, is necessary for a larger amount of ketone bodies.
The process of losing weight or a decrease in blood sugar on the degree of ketosis does not depend.
| The level of ketones in the blood, mmol/l | State |
| up to 0.5 | The procedure for the desired mode is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies begins a decrease in body weight and metabolic improvement |
| 1.5-3 | Many experts consider it the optimal ketosis in the treatment of seizures |
| 3-7 | With this amount of ketone bodies, the result is not improved.In addition, such indicators may indicate a ketoacidosis - a critical condition, for the exit from which prescriptions of intravenous drops are most often required to introduce additional drugs.In this case it is recommended to consult a doctor |
Creating ketosis using exercise
They help quickly deplet glycogen reserves and start the process of ketosis Special exercises:
- The first day is improved leg training;
- The other - Split -Training "Back + Biceps";
- The Third - "Muscles + Triceps";
- Fourth - High intensity interval training (30 minutes).
Health benefits
The ketogenic nutritional system affects the body in the same way as other low -carb diets with a consideration of fat in the diet.However, the keto diat is higher than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, the production of insulin is reduced, which helps to accumulate subcutaneous fat deposits.Thus, the process of losing weight is accelerated.
Fall in appetite
Keto diet allows you to use less food without much effort and reduce body weight.Many lose weight eating twice a day, and some even reduce the number of meals to once a day without discomfort for themselves.
Reduce the amount of acne
A decrease in the level of insulin and consumed sugar helps reduce the amount of acne and acne.In addition, a low -carb diet helps reduce inflammation, which is the cause of acne pain.
Help to treat cancer
This nutrition system is used effectively in the complex therapy of cancer and helps to slow down the growth of 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 to treat brain disease
Ketogenic diet is recommended under the following conditions:
- Senil dementia of Alzheimer's type;
- cranial damage;
- shaking paralysis;
- schizophrenia;
- Huntington Syndrome;
- Lateral amyotrophic sclerosis.
A dietary diet helps reduce the symptoms of brain disease.
Therapy of symptoms of epilepsy
This program was originally created for people suffering from epilepsy.Thanks to Keton's ability to press focus of tension in the brain reduces the frequency of attacks.
Reduction of blood sugar and control of type 2 diabetes
A ketogenic diet helps reduce blood sugar.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual abilities
In the ketotic state, the mind improves clarity, the concentration of attention increases.The power system helps to increase mental performance.
Positive effect on the symptoms of PCU
A low -carb -ketogenic diet reduces insulin resistance.Therefore, it is suitable for women with overweight with polycystic ovarian syndrome.
Improving digestion
Keto diet helps improve the digestive process, prevent bloating.This power system helps to get rid of the symptoms of irritated intestines.
Increased physical strength
Ketogenic diets increase performance and open access to energy from fat depot.If glucose in intensive training burns in a few hours, energy resources in fat deposits are able to feed the body for weeks.
Increase in life expectancy
Keto diet that maintains cell level regeneration helps increase the overall life expectancy of a person.This occurs due to the fact that the state of ketosis helps to reduce the toxicity of reactive forms of oxygen and free radicals.
What to do before the diet
The following recommendations 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 in the house the products that can be used on diet.
- Make a graph over a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid keto grips.
- Observe drinking mode.
Sorts of keto-diet
3 types of ketone -diets have been developed:
- classical;
- Cyclic;
- Targeted.
Each variety uses its own approach to nutrition.
Classic Standard Basic
This type is also constantly called.For a long period, the amount of carbohydrate food is minimized in the diet.
Cyclic
This approach involves the exchange of carbohydrate food with a hairless.The frequency and duration of each person is selected individually.For example, 14 days on a diet with proteins and fat and the next 2 weeks on carbohydrates.
Targeted type
On this variety, carbohydrates are used before exercise, but in fewer quantities than required.Such nutrition helps more easily to cope with improved physical exertion.
The choice of opportunity
The choice of a number of keto-diet depends on the purpose of a person pursuing, as well as a change in well-being in the process of observing the diet regime.In the first week, it is recommended to build a diet based on a standard diet, and then, if the body usually perceives such nutrition, 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 cyclically help to increase muscle mass.
Plan and Power Rules 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 - omelet with hard cheese and onion, salmon with avocado and boiled eggs, cheese pancakes without flour;
- Lunch - Chicken Salad, Special Keto Salad, Baked Vegetables, Soup with Meat Balls, Pasta;
- Dinner - mushroom stew, bacon with beans or green peas, pork with mozarella.
Is it necessary to count calories
The approximate calorie content of the daily diet with the usual nutrition is 2000 kcal, for weight loss is reduced high speed 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 comply with the finished menu for a week developed as part of a ketogenic diet.
TABLE Over Allowed Products
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and grease |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage S/Sluggish and S/Smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Spirit | Salmon | Veal | Cut | Butter |
| Beijing cabbage | Cream fraiche 25% | Goose | Sturgeon | Pork | Sausages | Linseed oil |
| Cauliflower | Cream 20% | Turkey | Herring | Salo | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Sprats | |||||
| Icebergs salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Fish and seafood | ||||||
| Ham | ||||||
| Rabbit |
On the diet you can eat brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, flax seeds.Drink mineral water without gas, green and black tea.
Fully or partially limited products
It is forbidden to use confectionery, alcoholic, carbonated and powder drinks, fructose and sorbitis products.It is necessary to exclude pasta, cakes, grains, starchy vegetables from the diet.
You can't eat cute dairy products, fruits, honey.
You must refrain from fruit juice, ice cream, any flour products.
Contraindications and possible damage to a ketogenic diet
Ketogenic diet is contraindicated in:
- diabetes;
- Heart Disease;
- Kidney function disorders.
It is strictly forbidden to adhere to this diet with pregnant and breastfeeding breasts.
Keto-Gripp
A few days after the start of the diet, loss of weight may experience the manifestations of keto-grippa:
- headache;
- fatigue;
- vomit;
- Dizziness;
- Lack of motivation;
- Spreading attention.
Unpleasant symptoms disappear within 7 days when the body adapts to achieve energy from the fat depot.
At the same time, the manifestations of keto-gripp only affect the people whose well-known menu contained a large number of simple carbohydrates.You can eliminate unpleasant symptoms of drinking 200 ml of chicken buljong 1-2 times a day.
Bad breath
When the body enters ketosis, it transforms fat into ketone bodies, especially acetone, causing unpleasant odor from the mouth.This is one of the common side effects that last 2-5 weeks.The scent disappears after leaving the ketosis.
Such simple ways will help reduce this side effect during the diet:
- Additional teeth brushing during the day;
- Using mint fresheners of breathing.
Digestive disorders
When switching to a new diet, there are often problems with the gut.The ketogenic diet is too sharp in eating habits that can occur both diarrhea and temporary constipation.
If the action of stool is not observed within 3 days to help your body, you must complete a few simple recommendations:
- Drink more water.
- Add to diet foods containing NA and K, such as broccoli, avocado, salmon.
- Take MG additives.
- There are several green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
The quick heart beat in the first few weeks of the keto -died is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the amount of fluid in the bloodstream, the heart is forced to more vigorously promote blood to control the pressure.
Reduction in physical achievement
Reduction of endurance is only observed in the first days of the diet.When the body adapts to fat consumption, physical endurance will rise.
Gallstone
In people suffering from cholelithiasis, discomfort may increase during the transitional period.It is advisable to endure it and not refuse a diet, relief is coming soon.
Dyspepsi
The ketogenic diet helps to solve the problems with the gastrointestinal tract.In the first weeks, however, gastric diseases may be aggravated.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, leading to an imbalance of mg, CA, K, NA and E vitamin deficiency.This can cause seizures during sports or at night.
Hypoglycemia - a decrease in blood sugar
In the first adaptation week, temporary hypoglycemia is observed.A decrease in blood sugar can cause mild apathy, fatigue, headache, blurred thinking, irritability.
Insomnia
An increase in the amount of fat and protein combined with a reduction in carbohydrates will adversely affect sleep, while the body adapts to a new nutritional method.The body must 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 plot is not in low -carb diet, but in the following factors:
- Biotin deficiency;
- Telogen effluvium - hair loss due to a shock condition caused by dietary diet;
- Autoimmune diseases or problems with the thyroid gland;
- calorie or protein deficiency;
- Lack of sleep and stress.
Ketone rash
A rash on 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 hunger, the glucose level in the blood falls too much.
- The combination of a low -carb diet with rapid weight loss.
- An allergic reaction to keto-friendly products (ie products with a high fat content and low carbohydrate content).
Improving cholesterol levels
On a ketogenic diet, the level of good cholesterol increases.An increase in the level of triglycerides can also be observed, but when weight is normalized, the indicators will decrease.
Acute pancreatitis
With worsening of pancreatitis on a ketogenic diet, it is better not to sit down because the state of health can only worsen.