The Keto diet is a power system that includes products with a minimum carbohydrate content.This program allows you not only to lose weight, but also has many health benefits.
What is an keto diet
An ketogenic diet not only supposes a reduction in the quantity of carbohydrates in the food, but also an increase in the volume of fat in order to move to a state of ketosis.
The daily rate of BJU: proteins - 35%, fat - 55%, carbohydrates - 10%.
Despite the fact that the nutrient report differs from that used in the usual nutrition of carbohydrates, keto-rusing gives fairly high results and helps rebuild food habits.
The essence of the ketogenic diet
Simple carbohydrates and most complex carbohydrates, drinks containing caffeine are completely excluded from the diet.This nutrition is considered stressful, and the body of this state begins to actively produce acetone or ketone bodies, 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 of the frequency of attacks and to increase time intervals between them.
The anticonvulsant effect is ensured due to the effects of ketone bodies on the brain.Ethons 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 efficiency of the diet is particularly rich in preschool children.
4 steps
So that fats start to transform into energy, the body passes 4 steps:
- The first 12-24 hours on Keto-Dita continue to pass glucose.
- The following 2 days, the body spends glycogen reserves located in the liver and muscles.
- The most difficult step is the treatment of fatty acids.
The last step is ketosis or fat consumption.The body gets used to treating only fats and protein burns at this stage slows down.
What is ketosis
Ketosis is the process of obtaining fat energy.Lipids are converted into fatty acids and ketones.The latter provide the brain with energy with a lack of glucose.
How to quickly enter ketosis on Keto-Diet
Ketosis can be obtained by famine.But a long absence in the body of macro and significant micro-elements can cause the occurrence of various diseases.Ketodieta is an alternative method of weight loss with a minimum of damage caused by health.
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 the respiratory dough.
In addition, you can recognize ketosis by the following symptoms:
- Constant thirst and dry mouth.
- Frequent calls for urination.
- Keto-Drying.A specific odor appears from the exhausted body and air.Of a person smells of fruits or liquid to relieve the varnish.After leaving the ketosis, the smell disappears.
- Reduction of appetite.
- Increased energy level.
Follow the level of ketosis
You can measure ketones:
- Test strips for urine analysis;
- the level of ketone bodies in the expired air;
- Keton's cone in the blood.
How to reach an optimal level
The degree of ketosis may be different.The optimal level depends on the objective.
For example, for crisis treatment, a larger amount of ketone body is necessary.
The weight loss process 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 desired state approach is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of ketone body, a decrease in body weight and metabolic improvement begins |
| 1.5-3 | Many experts consider it optimal ketosis in the treatment of crises |
| 3-7 | With this quantity of ketone body, the result will not improve and do not worsen.In addition, such indicators may indicate ketoacidosis - a critical condition, for the exit from which the prescription of intravenous drops is most often necessary to introduce additional drugs.In this case, it is recommended to consult a doctor |
Creation of ketosis using training
They help quickly exhaust glycogen reserves and start the special ketosis exercise process:
- The first day is an improved leg training;
- The second - Split -Training "Back + Biceps";
- The 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 carb -content diets with a predominance of fat in the diet.However, the keto-dietic is higher than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, insulin production is reduced, which helps to accumulate subcutaneous fat deposits.Thus, 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.Lots of weight loss eat twice a day, and some even reduce the number of meals to 1 times a day without discomfort for themselves.
Reduce the amount of acne
A decrease in the level of insulin and sugar consumed 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 in cancer treatment
This nutrition system is actually used in complex cancer therapy and helps slow the growth of neoplasms.The cancer tumors occur following oxidative damage to the mitochondria.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 under the following conditions:
- Senile dementia of the Alzheimer's type;
- cranial injury;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
Diet helps reduce symptoms of brain diseases.
Epilepsy symptoms
This program was originally created for people with epilepsy.Thanks to the ability of Ethons, depressing homes of excitement in the brain decreases the frequency of attacks.
Reduction of blood sugar and control of type 2 diabetes
An ketogenic diet helps reduce blood sugar.This diet allows you to normalize the metabolism of carbohydrates.
Energy and intellectual capacities
In the ketotic state, the clarity of the mind improves, the concentration of attention increases.The power system helps increase mental performance.
Positive effect on PCU symptoms
A low carb ketogenic diet reduces insulin resistance.Therefore, overweight women are suitable for polycystic ovary syndrome.
Improve digestion
The Keto diet helps improve the digestive process, prevent bloating.This food system helps get rid of irritated intestines symptoms.
Increase in physical strength
Ketogenic diets increase performance and open access to energy from fat deposit.If glucose in intensive training burns in a few hours, energy resources in fat deposits are capable of nourishing the body for weeks.
Increase in life expectancy
The keto diet, maintaining the regeneration at the cellular level, helps to increase the total life expectancy of a person.This occurs due to the fact that the state of ketosis helps 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:
- Make a blood test so that on the basis of the results, the doctor determines the program efficiency.
- Leave in the house only products that can be used on a diet.
- Make a graphic of a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid the keto-grip.
- Observe the alcohol consumption mode.
Ceto-dyetic varieties
3 types of keton diets have been developed:
- classic;
- cyclic;
- Target.
Each variety uses its own approach to nutrition.
Classic Standard Basic
This type is also called constant.For a long time, the amount of carbohydrates in the diet is minimized.
Cyclic
This approach implies the alternation of carbohydrates with a hairless.The frequency and duration of each person are individually selected.For example, 14 days on a protein and fat diet, and the following 2 weeks on carbohydrates.
Target
On this variety, carbohydrates are used before training, but in less quantities than necessary.Such nutrition more easily helps to deal with improved physical effort.
Choosing the option
The choice of a variety of keto-diets depends on the goal that a person pursues, as well as a change of well-being in the process of observation of the diet.During the first week, it is recommended to build a standard diet, then, if the body normally perceives such nutrition, you can move on to another type of program.
In addition, the classic version of the diet is more suitable for people who wish to get rid of excess weight, targeted and cyclic contributes to the increase in muscle mass.
Keto-Diet plan and power rules
When developing a menu plan, it is necessary to include products with a minimum of carbohydrates and maximum fats.
You can use such recipes for each meal:
- Breakfast - omelette with hard cheese and onions, salmon with avocados and hard eggs, pancakes with unusual cheese;
- Lunch - Chicken salad, Special keto -salad, oven vegetables, soup with meat balls, dough;
- Dinner - Sapple of mushrooms, bacon with beans or green peas, pork with mozarella.
Is it necessary to count the calories
The approximate calorie content of the daily diet with usual nutrition is 2000 kcal, for weight loss, high speed is reduced by 500 kcal.
However, it is not recommended to consider calories daily, as it is difficult to determine their exact quantity in food.
It is best to join the finished a week ended up in the ketogenic diet.
Table of authorized products
| Vegetables and herbs | Dairy products | Bird | Fish | Meat | Sausage products | Oil and fat |
| Zucchini | 3.2% milk | Chicken | Pink salmon | Beef | SUCISSE S / SLUGGISH and S / SMOKED | Vegetable oil |
| Green pea | Kéfir 3.2% | Duck | Salmon | Calf | Flashes | Butter |
| Beijing cabbage | Sure cream 25% | Goose | Sturgeon | Pork | Sausage | Linseed |
| Cauliflower | Cream 20% | Türkiye | herring | Salo | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Sprats | |||||
| Iceberg salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Sea fruit | ||||||
| Ham | ||||||
| Rabbit |
In the diet, you can eat brown rice, mushrooms, eggs, sweet boiled, mayonnaise, peanuts, flax seeds.Drinking mineral water without gas, green and black tea.
Fully or partially limited products
It is forbidden to use drinks to confectionery, alcoholic, gasified and powder, fructose and sorbitis products.It is necessary to exclude pasta, pastries, cereals, starchy vegetables from the diet.
You cannot eat sweet dairy products, fruit, honey.
You must abstain from fruit juice, ice cream, all flour products.
Possible contraindications and damage to a ketogenic diet
The ketogenic regime is contraindicated in:
- diabetes;
- heart disease;
- renal function disorders.
It is strictly forbidden to join this diet with pregnant and lactation breasts.
Keto-Gripp
A few days after the start of the diet, losing weight can feel the manifestations of Keto-Grippa:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- The dispersion of attention.
The unpleasant symptoms disappear within 7 days, when the body adapts to obtaining the energy of the fat deposit.
At the same time, Keto-Gripp demonstrations only affect people whose familiar menu contained a large number of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml of chicken broth 1 to 2 times a day.
Bad breath
When the body enters ketosis, it transforms fat into ketone body, in particular acetone, causing an unpleasant odor of the mouth.It is one of the current side effects that lasts 2 to 5 weeks.The smell will disappear after leaving the ketosis.
In such simple ways will help reduce this side effect during the diet:
- Additional teeth brush during the day;
- Use of breathing refreshers.
Digestive disorders
When you go to a new diet, there are often problems with the intestines.The ketogenic diet is too clear in eating habits, which can occur both diarrhea and temporary constipation.
If the act of defecation is not observed within 3 days to help your body, you must make some simple recommendations:
- Drink more water.
- Add to food food containing NA and K, such as broccoli, avocados, salmon.
- Take MG additives.
- There are more green vegetables.
- Drink a cup of hot tea or fasting coffee.
Tachycardia
The rapid heart rate during the first weeks of kettles is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of liquid in the blood circulation, the heart is forced to more vigorously promote the blood to control the pressure.
Reduction of physical performance
The reduction in endurance is only observed in the first days of the diet.While the body adapts to fat consumption, physical endurance will increase.
Bile
In people with cholelithiasis, discomfort can increase during the transition period.It is advisable to endure it and not to refuse a diet, relief will come soon.
Dyspepsia
The ketogenic diet helps solve problems with the gastrointestinal tract.However, during the first weeks, gastric diseases can become aggravated.
Muscle cramps
At the start of the diet, the body loses a lot of water and electrolytes, which leads to a deficiency imbalance in MG, CA, K, NA and in vitamin E. This can cause convulsions during sport or at night.
Hypoglycemia - A decrease in blood sugar
During the first week of adaptation, temporary hypoglycemia is observed.A drop in blood sugar can cause slight apathy, fatigue, headache, blurred thought, irritability.
Insomnia
An increase in the amount of fat and protein, combined with a reduction in carbohydrates, will negatively affect sleep while the body adapts to a new method of nutrition.The body must adapt to the metabolism of Keto-Macros, which can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but reason is not in the low carb diet, but in the following factors:
- Biotin deficiency;
- Telogen effluvium - hair loss due to a state of shock caused by a diet;
- autoimmune diseases or problems with the thyroid gland;
- deficiency in calories or protein;
- Lack of sleep and stress.
Keton's skin rash
A rash on the body in a state of ketosis appears for several reasons:
- Acetone produced by the body during an keto-dietic can cause inflammation around the blood vessels.
- During excessive famine, the level of glucose in the blood decreases too much.
- The combination of a low carb diet with rapid weight loss.
- An allergic reaction to CETO user-friendly products (that is to say products with a high fat content and a low carbohydrate content).
Improve cholesterol levels
On an ketogenic diet, the level of good cholesterol increases.An increase in the level of triglycerides can also be observed, but as the weight normalizes, the indicators will decrease.
Acute pancreatitis
With the exacerbation of pancreatitis on an ketogenic diet, it is preferable not to sit, because the state of health can only worsen.