Keto diet is a power system containing products with minimum carbohydrate content.This program has not only losing weight, but also many benefits for health.
What is keto diet
An ketogenic diet assumes not only a decrease in the amount of carbohydrates in the diet, but also an increase in fat volume to move into a ketosis state.
Daily BJU Ratio: Proteins -35%, Fats -55%, Carbohydrates -10%.
Although the ratio of nutrients is different from those used in the usual carbohydrate nutrition, keto-diet gives very high results and helps to rebuild food habits.
Essence of the Ketogenic Diet
Most simple and complex carbohydrates, caffeine -containing beverages are completely removed from the diet.This nutrition is considered stressful and the body actively begins to produce acetone or ketone bodies and under the influence of dividing their fat deposits.
Ketogenic diet for epilepsy in adults and children
This nutrition method is generally used for therapeutic purposes for epilepsy in children and adults.
The diet allows you to develop control over the frequency of attacks and increase time intervals between them.
An anticonvulsan effect is achieved due to the effects of ketone objects 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 efficacy of the diet is especially high in preschool children.
4 stages
The body goes through 4 stages to make oils turn into energy:
- The first 12-24 hours in Keto-DITA continues to spend glucose.
- The next 2 days, the body spends the glycogen reserves in the liver and muscles.
- The most difficult stage is the processing of fatty acids.
The last stage is ketosis or oil consumption.The body only gets used to processing fat and the burning of proteins slows down at this stage.
What is ketosis
Ketosis is the process of obtaining energy from oils.Lipids are converted to fatty acids and ketones.Secondly, the brain provides energy with lack of glucose.
How to enter ketoza quickly in keto-diyet
Ketosis can be achieved with hunger.However, a long absence in the body of important macro and micro elements can provoke the emergence of various diseases.Ketodieta is an alternative method of losing weight with minimum health damage.
How do you understand that you are in ketosis
You can determine the presence of ketones in the body by analyzing blood and urine or using respiratory dough.
In addition, you can recognize ketosis with the following symptoms:
- Fixed thirst and mouth.
- Frequent calls for urination.
- KETO Drying.A certain odor appears from the body and exhausted air.It smells of fruit or liquid from a person to alleviate the varnish.The odor disappears after leaving ketosis.
- Reduction of appetite.
- Increased energy level.
Watching ketosis level
You can measure ketones:
- Test strips for urine analysis;
- EXHALE level of ketone bodies in the air;
- Keton meter in the blood.
How to achieve the most suitable level
The degree of ketosis may be different.The most suitable level depends on the target.
For example, more amounts of ketone objects are needed for the treatment of seizures.
The decrease in weight loss at the degree of weight or the decrease in blood sugar is not dependent.
| Keton level in the blood, mmol/l | Situation |
| Up to 0.5 | Approach to the desired situation is displayed with 0.2 value |
| 0.5-3 | With this ketone body concentration, a decrease in body weight and metabolic healing begins |
| 1.5-3 | Many experts see this as optimal ketosis in the treatment of seizures |
| 3-7 | The result will not heal and deteriorate with this amount of ketone body.In addition, such indicators may show an ketoacidosis - the prescription of intravenous drops is critical for the output required to add additional drugs.In this case, it is recommended that you consult a doctor |
Creating ketosis using training
They help to consume glycogen reserves quickly and help to start the process of ketosis special exercises:
- The first day is improved leg training;
- Second - Divided Training "Back + Sun";
- Third - "muscles + triceps";
- Fourth - High Density December Training (30 minutes).
HEALTH BENEFITS
The ketogenic nutrition system affects the body in the same way as the dominance of fats and other low carb diets.However, keto-diet is higher than efficiency.
Loss of excessive body weight
Thanks to the exclusion of sugar, insulin production decreases, which helps to accumulate subcutan fat deposits.Thus, the process of weight loss accelerates.
Decrease in appetite
The keto diet allows you to use less food without much effort and reducing body weight.Most of them eat twice a day and some reduce the number of dishes once a day without being uncomfortable for them.
Reduce the amount of acne
A decrease in insulin and sugar levels helps to reduce the amount of acne and acne.In addition, the low carb diet helps to reduce inflammation, which is the cause of acne pain.
HELP IN CANCER TREATMENT
This nutrition system is effectively used in the complex treatment 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 in the treatment of brain diseases
Ketogenic diet is recommended in the following conditions:
- Senil dementia of Alzheimer's type;
- cranial injury;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
A diet diet helps to reduce the symptoms of brain diseases.
Treatment of epilepsy symptoms
This program was initially created for people suffering from epilepsy.Thanks to the ability of ketones, the focus of excitement in the brain reduces the frequency of suppressing attacks.
Reducing blood sugar and control of type 2 diabetes
An ketogenic diet helps to reduce blood sugar.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual skills
In the ketotic case, the clarity of the mind develops and attention concentration increases.The power system helps to improve mental performance.
Positive effect on PCU symptoms
Low carbal ketogenic diet reduces insulin resistance.Therefore, it is suitable for overweight women with polycystic ovarian syndrome.
Healing digestion
KETO diet helps to improve the digestive process and prevent bloating.This system of power helps to get rid of the symptoms of irritated intestines.
Increasing physical power
Ketogenic diets improve performance and open access to energy from FAT storage.If the glucose in intense training burns within a few hours, the energy sources in fat deposits can feed the body for weeks.
INCREASE IN LIFE WANTING
The keto diet helps to increase a person's total life expectancy at the protection of regeneration at cellular level.This occurs due to the help of the reactive oxygen forms and free radicals of ketosis to reduce toxicity.
What to do before diet
The following suggestions will help prepare for diet:
- Based on the results, do a blood test to determine how effective the doctor will be.
- Leave the products that can only be used in a diet at home.
- To avoid keto-grip, make a gradual decrease in the amount of carbohydrates and sugar in the diet.
- Observe the drinking mode.
KETO-Diyet Types
3 types of ketone diets have been developed:
- classical;
- Cycling;
- Targeted.
It uses its own approach to all kinds of nutrition.
Classic standard foundation
This type is called fixed.For a long time, the amount of carbohydrate food in the diet is minimized.
Cyclical
This approach involves the change of carbohydrate foods without hair.The frequency and time of each person are selected separately.For example, 14 days in protein and fat diet and in the next 2 weeks carbohydrates.
Targeted type
In this variety, carbohydrates are used before training, but less than required.Such nutrition helps to cope more easily with advanced physical effort.
Option selection
The selection of various keto-ties depends on the purpose of a person's pursuit and a change in welfare in the process of observing the diet regime.In the first week, it is recommended to create a standard diet -based diet, and then the body normally detects such a 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 contribute to the increase in muscle mass.
Plan and Power Rules Keto-Diet
When developing a menu plan, it is necessary to include minimal carbohydrates and maximum oily products.
You can use such recipes for each meal:
- Breakfast - Hard cheese and onion omelette, avocado and boiled eggs with salmon, flour -free cheese pancakes;
- Lunch - chicken salad, special keto -salad, cooked vegetables, meat balls with soup, paste;
- Dinner - mushroom casserole, beans or green peas bacon, pork with mozarella.
Is it necessary to count calories
With the usual nutrition, the approximate calorie content of the daily diet is 2000 kcal, and high -speed 500 kcal decreases for weight loss.
However, it is not recommended to consider daily calories because it is difficult to determine the exact amounts in foods.
It is better to comply with the finished menu for a week developed as part of an ketoogenic diet.
Permissible products table
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and oil |
| Courgette | Milk 3.2% | Chicken | Pink salmon | Steak | Sausage s/sluggish and s/smoked | Vegetable oil |
| Pea | Kefir 3.2% | Duck | Salmon | Veal | Crumbs | Butter |
| Beijing cabbage | Sour cream 25% | Goose | Myrtle | Pork | Sausage | Flaxseed |
| Cauliflower | Cream 20% | Türkiye | herring | Idiot | Animal oil | |
| Cucumber | Ryazhenka | Tuna | Bacon | Kitchen oil | ||
| Olive | Acne | |||||
| Asparagus | Sprats | |||||
| Refrigerator salad | Corn 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.
Completely or partially limited products
It is forbidden to use confectionery, alcoholic, carbonated and dust beverages, fructose and sorbitis products.Pasta, pastry, cereals, starchy vegetables should be excluded from the diet.
You can't eat sweet dairy products, fruits, honey.
You should avoid fruit juices, ice cream, any flour product.
Contraindications and possible damage to an ketogenic diet
Ketogenic diet is contraindicated:
- diabetes;
- heart disease;
- Kidney function disorders.
It is strictly forbidden to comply with this diet with pregnant and breastfeeding breasts.
Keto-Grpp
A few days after the start of the diet, Losing weight can experience Keto-Grippa's manifestations:
- headache;
- Burnout;
- vomiting;
- dizziness;
- Lack of motivation;
- Distribution of Attention.
Unpleasant symptoms disappear within 7 days when they adapt to obtaining energy from the body's fat tank.
At the same time, the manifestations of Keto-Gripp only affect people containing a large number of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml chicken broth 1-2 times a day.
Bad breath
As the body enters ketosis, it converts fats into ketone bodies, especially acetone and causes unpleasant odor.This is one of the common side effects that last 2-5 weeks.The odor will disappear after leaving ketosis.
Such simple ways will help reduce this side effects during diet:
- Additional toothbrush throughout the day;
- Use of mint sprays.
Digestive disorders
When moving to a new diet, there are often problems with the intestines.Ketogenic diet is very sharp in food habits that may occur in both diarrhea and temporary constipation.
If the defecation action is not observed within 3 days to help your body, you must complete a few simple suggestions:
- Drink more water.
- Add broccoli, avocado, salmon to the dietary foods containing Na and K.
- Get Mg additives.
- There are more green vegetables.
- For a cup of hot tea or coffee on an empty stomach.
Tachycardia
In the first few weeks of KETO -Diets, fast heartbeat is normal.The main reason for this is the lack of salt and dehydration.Due to a decrease in fluid volume in the bloodstream, it is forced to support the blood more strongly to control heart pressure.
Decrease in physical performance
Reduction of durability is observed only in the early days of the diet.As the body adapts to fat consumption, physical resistance will increase.
Gallstone
In people suffering from cholelitiazis, discomfort increases during the transition period.It is recommended that you fold and refuse a diet, relaxation will come soon.
Dyspepsia
The ketogenic diet helps solve problems with the gastrointestinal tract.However, stomach diseases may be heavier in the first weeks.
Muscle cramps
At the beginning of the diet, the body loses too much water and electrolytes, which leads to a deficiency of vitamin MG, Ca, K, Na and E.This can cause seizures during sports or night seizures.
Hypoglycemia - a decrease in blood sugar
Temporary hypoglycemia is observed during the first adaptation week.A decrease in blood sugar can cause slight indifference, fatigue, headache, blurred thinking, irritability.
Insomnia
With a decrease in carbohydrates, an increase in the amount of fat and protein will adapt to sleep while adapting to a new diet.The body should adapt to keto-macros metabolism and can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason for this is not in the low Karb diet, but in the following factors:
- Biotin deficiency;
- Telogen Effluvium - hair loss due to a shock caused by a diet diet;
- Otoimmune diseases or problems with thyroid gland;
- Lack of calorie or protein;
- Lack of sleep and stress.
Ketone rash
In case of ketosis, a rash in the body occurs for several reasons:
- Acetone produced by the body during a keto-dilemma may cause inflammation around the blood vessels.
- During excessive hunger, the level of glucose in the blood decreases too much.
- Combination of low carb diet with rapid weight loss.
- An allergic reaction to keto -friendly products (ie products with high fat content and low carbohydrate content).
Improving cholesterol levels
In an ketogenic diet, the good cholesterol level increases.An increase in triglyceride levels may also be observed, but the indicators will decrease as the weight is normalized.
Acute pancreatitis
With the exacerbation of pancreatitis in an ketoogenic diet, it is better not to sit, because health can only deteriorate.