Keto Diet is a power system including products with minimal carbohydrate material.Not only does this program allow you to lose weight, but there are many benefits for health.
What is a keto diet
Not only does a ketogenic diet take a reduction in the amount of carbohydrates in the diet, but also increase the amount of fats to go to Ketosis situation.
Daily Rate BJU: proteins - 35%, fats - 55%, carbohydrates - 10%.
Despite the fact that the ratio of nutrients is different to the ratio used in the normal carbohydrate nutrition, the Keto diet gives very high results and helps to rebuild food habits.
The essence of the ketogenic diet
Simple and most complex carbohydrates, drinks containing caffeine are completely excluded from the diet.This nutrition is considered stressful, and the body in this state begins to actively produce acetone or ketone bodies, and under the influence of their impact on fat deposits.
Kinetic diet for epilepsy in adults and children
This method of nutrition is often used for therapeutic purposes for epilepsy in children and adults.
The diet allows you to improve the incidence of attacks and increase the time periods between them.
The anticonvulsant effect is ensured due to the effects of ketone bodies on the brain.Ketons contributes to a reduction in the production of free radicals that destroy cells, and increase the production of antioxidants that protects the brain.
The efficiency of the diet is particularly high in pre -school children.
4 steps
So that fats can start changing to energy, the body goes 4 steps:
- The first 12-24 hours on keto-dita continues to wear glucose.
- The next 2 days, the body spends glycogen reserves located in the liver and muscles.
- The most difficult step is to process fatty acids.
The last stage is ketosis or fat consumption.The body is used to process fats only, and reduces proteins at this point.
What is ketosis
Ketosis is the process of gaining energy from fats.Lipids are converted into fatty acids and ketones.The latter provides energy for the brain with a lack of glucose.
How to quickly insert ketosis on keto essay
Ketosis can be achieved by hunger.But long absence in macro body and important microelements can encourage various diseases.Ketodieta is an alternative method to lose weight with minimal health damage.
How to understand you are in ketosis
You can determine a kettle presence in the body by analyzing blood and urine or using breathing dough.
In addition, you can identify ketosis according to the following properties:
- Constant thirst and dry mouth.
- Often calls on urination.
- Keto drying.Specific smell is evident from the body and exhausted air.From a smell of fruit or liquid to relieve varnish.After leaving the ketosis, the smell disappears.
- Reduction of appetite.
- Increased energy level.
Tracking the level of ketosis
You can measure ketones:
- Test strips for urine analysis;
- level of ketone bodies in exhaled air;
- Keton meters in the blood.
How to achieve the best level
The amount of ketosis can be different.The best level depends on the target.
For example, to treat seizures, a larger amount of ketone bodies is needed.
The process to lose weight or reduce blood sugar does not feel the amount of ketosis.
| The ketone level in the blood, mmol/l | Situation |
| up to 0.5 | The approach to the desired state is shown by value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies, a reduction in body weight and metabolic improvement begins |
| 1.5-3 | Many experts think it is the best ketosis in seizures treatment |
| 3-7 | This amount of ketone bodies will not improve and will not deteriorate.In addition, such indicators can indicate ketoacidosis -a critical condition, from the event from which the recipe requires the introduction of additional drugs.In this case, it is recommended to consult a doctor |
Create ketosis using training
They help glycogen reserves to leak quickly and start a special Ketosis exercises process:
- The first day is improved foot training;
- The second - split -training "back + biceps";
- Third - "muscles + triceps";
- Fourth - high intensity interval training (30 minutes).
Health Benefits
The ketogenic nutrition system affects the body in the same way as other low -carb diets that have fats in the diet.However, the keto diet is higher than efficiency.
Loss of too much body weight
Thanks to the exclusion of sugar, insulin production is reduced, which helps to accumulate fat deposits.Therefore, the process to lose weight is accelerated.
Reduction of appetite
Keto diet allows you to use less food without much effort and reduce body weight.Many people eat weight 2 times a day, and some even reduce the number of meals to 1 hour a day without discomfort for themselves.
Reduce the amount of acne
Reduce the level of insulin and sugar consumed to reduce the size of the acne and acne.In addition, low -carb diet helps to reduce inflammation, which is the cause of acne pain.
Help in the treatment of cancer
This nutrition system is effectively used in complex cancer therapy, and helps to slow down neoplasms.Cancer tumors occur as a result of oxidation damage to mitochondria.This nutrition program reduces oxidative stress and stimulates new organic formation.
Help in the treatment of brain diseases
Ketogenic diet is recommended in the following conditions:
- Senile dementia of Alzheimer type;
- cranial injury;
- diverting paralysis;
- schizophrenia;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
Diet diet helps to reduce the symptoms of brain diseases.
Therapy symptoms of epilepsy
This program was first created for people suffering from epilepsy.Thanks to kettle capacity, the frequency of attacks on excitement focus in the brain is reduced.
Reduction in blood glucose and diabetes control of type 2
Ketogenic diet helps to reduce blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual capacity
In the kinetic state, the clarity of the mind improves, the attention increases.The power system helps to increase mental performance.
Positive impact on PCU signals
Low ketogenic diet reduces insulin resistance.Therefore, it is suitable for women who are overweight with polycystic ovary syndrome.
Improve digestion
Keto diet helps to improve the digestive process, prevent bloating.This power system helps to get rid of the symptoms of irritant -intestines.
Increased physical strength
Ketogenic diets increases performance and open access to energy from fat depot.If glucose in intense training burns in a few hours, then energy resources in fat deposits can feed the body for weeks.
An increase in life expectancy
Keto diet, maintaining regeneration at the cellular level, helps to increase a person's total life expectancy.This occurs due to the fact that the state of kettle helps to reduce the toxicity of oxygen forms and free radicals.
What to do before the diet
The following recommendations will help to prepare for the diet:
- Take a blood test so that the doctor decides on the basis of results how effective the program will be.
- Do not only leave those products that can be used on a diet in the house.
- Make a graph of gradual reduction in the amount of carbohydrates and sugar in the diet to avoid keto-grip.
- Look at a drinking method.
Types of Cheo-Diet
Keton's essays were developed:
- classic;
- cyclical;
- Targeted.
Each variety uses its own approach to nutrition.
Classic standard basic
This type is also known as constant.For a long time, the amount of carbohydrate food is reduced in the diet.
Cypriot
This approach involves carbohydrate food exchange with hair without hair.The frequency and length of each person is chosen alone.For example, 14 days on proteins and fats diet, and the next 2 weeks on carbohydrates.
Targeted type
On this variety, carbohydrates are used before training, but in fewer quantities than necessary.Such nutrition helps to tackle improved physical behavior.
The choice option
The choice of a variety of keto depends on the objective of a person, as well as a change in well-being in the process of looking at the nutrition regime.In the first week, it is recommended to build a diet based on a standard diet, and then, if the body usually sees such nutrition, you can transfer to another program.
In addition, the classic version of the diet is more suitable for people who want to get rid of overweight, targeting and cyclical that contributes to increasing muscle mass.
Keto-Diet Power and Rules
When developing a menu plan, products with minimal and maximum fat carbohydrates need to be considered.
You can use such recipes for each meal:
- Breakfast - omelet with hard cheese and onions, salmon with avocados and boiled eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto, baked 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 concrete -red -calorie content in the daily diet with normal nutrition is 2000 kcal, for weight loss, a high level of 500 kcal is reduced.
However, it is not recommended to consider calories every day, because it is difficult to determine an exact amount in food.
It is best to adhere to the finished menu for a week developed as part of a ketogenic diet.
Table of approved products
| Vegetables and herbs | Dairy products | Bored | To fish | Meat products | Sausage products | Oil and fats |
| Zucchini | 3.2% milk | Chicken | Pink salmon | Beef | Sausage s/sluggish and s/smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Hero | Salmon | Veal | Shards | Back |
| Beijing cabbage | Sour cream 25% | Goose | Dream | Pork | Sausage | Ross oil |
| Cauliflower | 20% cream | Turkey | Herring | Lays | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Pork | Cooking fat | ||
| October | City | |||||
| Luster | Sprats | |||||
| Base on ice hill | As cod liver | |||||
| Luster | Red caviar | |||||
| Seafood | ||||||
| Hor | ||||||
| Cabhach |
On the diet you can eat brown rice, mushrooms, eggs, soft soft, mayonnaise, peanuts, flax seeds.Mineral water to drink without gas, green tea and black.
Products in whole or in part limited
It is prohibited to use confectionery, alcoholic, carbonated and powders, fructose products and sorbitis.Pasta, pastries, cereals, starch vegetables need to be excluded from the diet.
You can not eat sweet dairy products, fruit, honey.
You should refrain from fruit juices, ice cream, any flour products.
Contraindications and potential harm to ketogenic diet
Ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- Kidney function disorders.
It is strictly prohibited to adhere to this diet with pregnant and lactation boobs.
Ceicte grip
A few days after the start of the diet, weight loss may be lost on Keto-Gripa:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- Spread attention.
Unpleasant symptoms disappear within 7 days, when the body changes energy from the fat depot.
At the same time, the performances of Keto-Gripp only affect those who had a large number of simple carbohydrates at their menu.You can eliminate unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Bad breath
As the body goes into ketosis, it turns fats into ketone bodies, especially acetone, creating an unpleasant smell from the mouth.This is one of the common side effects that lasts 2-5 weeks.The smell disappears after leaving the ketosis.
Such simple ways will help reduce this sub -effect during the diet:
- extra teeth brushing during the day;
- Using breathing mint fresheners.
Digestive disorders
As you move to a new diet, there are often problems with the intestine.The ketogenic diet is too sharp in food habits, which may occur temporary diarrhea and temporary.
If the protection action is not seen within 3 days to help your body, you must complete some simple suggestions:
- Drink more water.
- Add to the diet food containing these and K, such as broccoli, avocados, salmon.
- Take mg additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
The fast heart beat is normal in the first few weeks of keto -diets.The main reason is the lack of salt and dehydrated.Due to the reduction in the size of the fluid in the bloodstream, the hearts are forced to promote blood more vibrant to control pressure.
Reduction in physical performance
Perseverance is not considered to be reduced but in the first day of the diet.As the body changes with fat consumption, physical stability will increase.
Gallston
In people suffering from cholelithiasis, discomfort may increase the transitional period.It is advisable to tolerate it and not to refuse a diet, early relief.
Dyspepsia
Ketogenic diet helps to solve the problems with the gastrointestinal tract.However, in the first weeks, gastric diseases can be serious.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, leading to mg imbalance, CA, K, and vitamin E deficiency. This can create seizures during sports or at night.
Hypoglycemia - fall in blood sugar
In the first adapted week, temporary hypoglycemia is considered.Falling in blood glucose can cause a little disappointment, fatigue, headache, obscure thinking, irritability.
Non -associate
Increasing the amount of fat and protein, combined with a reduction in carbohydrates, and the body adapting to a new method of nutrition will have a negative impact.The body should adapt to keto-macros metabolism, and this may lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss can be done, but the cause in the diet is not low -carb, but in the following factors:
- Biotin deficiency;
- Telogen Effluvium - hair loss due to shock state caused by diet diet;
- Diseases or autoimmune problems with the thyroid gland;
- calorie deficiency or protein;
- Lack of sleep and stress.
Cetth sun
There seems to be a rash on the body in a state of ketosis for a variety of reasons:
- Acetone producing the body during Keto diet can make inflammation around the blood vessels.
- During excessive hunger, the level of glucose in the blood reduces too much.
- The combination of low -carb diet with fast weight loss.
- Allergic reaction to percentage friendly products (ie products with high fat content and low carbohydrate content).
Improve cholesterol levels
On a ketogenic diet, the level of cholesterol increases like.Increasing the level of triglycerides can also be observed, but as the weight normalizes, the indicators will decrease.
Sharp -pancreatitis
With the pancreatitis to deepen a ketogenic diet, it is best not to sit down, because the state of health can only deteriorate.