Keto Diet is an electricity 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
The ketogenic diet not only implies a decrease in the amount of carbohydrates in the diet, but also an increase in the volume of fats to move to a state of ketosis.
The daily frequency of BJU: proteins - 35%, fat - 55%, carbohydrates - 10%.
Despite the fact that the nutrient ratio differs from what is used in the usual carbohydrate diet, Keto-diet produces quite high results and helps to restore eating habits.
The essence of ketogenic diet
Simple and most complex carbohydrates, caffeine -containing beverages are completely excluded from the diet.This diet is considered stressful and the body in this condition begins to actively produce acetone or ketone bodies and under their influence to divide the fat deposits.
A ketogenic diet for epilepsy in adults and children
This method of diet 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 between them.
The anticonvulsant effect is provided due to the effects of ketone bodies on the brain.Ketones contribute to the reduction of 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 pre -school children.
4 stages
In order for fat to begin to transform into energy, the body passes 4 stages:
- The first 12-24 hours of Keto-Dita continue to spend glucose.
- The next 2 days the body spends glycogen stores located in the liver and muscles.
- The most difficult stage is the treatment of fatty acids.
The last stage is ketosis or fat consumption.The body gets used to treating fat only, and the burning of proteins at this stage slows down.
What is ketosis
Ketosis is the process of getting energy from fat.Lipids turn into fatty acids and ketones.The latter supplies the brain with energy with a lack of glucose.
How to quickly enter the ketosis of the keto-diet
Ketosis can be achieved by starvation.But a long absence in the body of important macro and trace elements can cause the appearance of various diseases.Ketodieta is an alternative method of weight loss with minimal health damage.
How to find out 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 can recognize ketosis through the following symptoms:
- Constant thirst and dry mouth.
- Frequent urination calls.
- Keto-drying.A specific odor and exhausted air appears from the body.It smells like fruit or fluid to relieve lacquer.After leaving the ketosis, the smell disappears.
- Reducing appetite.
- Increased energy level.
Tracking the level of ketosis
You can measure ketones:
- Test strips for urine analysis;
- the level of ketone bodies in exhaled air;
- Keton 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 example, the treatment of seizures requires a larger amount of ketone bodies.
The process of weight loss or reduction of blood sugar from the degree of ketosis does not depend.
| The level of ketones in the blood, mmol/l | Condition |
| up to 0.5 | The approach to the desired state is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies begins to reduce 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 will not improve and deteriorate.In addition, such indicators may indicate ketoacidosis, a critical condition for the output from which intravenous droplets are most commonly required to introduce additional medicines.In this case, it is recommended that you consult a doctor |
Creating ketosis using workouts
They help to quickly exhaust glycogen stocks and start the process of special ketosis exercises:
- The first day is increased leg training;
- the second - divided - backlash "Back + biceps";
- the third - "muscles + triceps";
- Fourth - high -intensity training (30 minutes).
Health benefits
The ketogenic diet affects the body in the same way as other low carbon diets with a predominance of fat in the diet.However, the Keto Diet is higher than efficiency.
Loss of excess weight
Due to the exclusion of sugar, insulin production is reduced, which helps to accumulate subcutaneous fat deposits.In this way, the weight loss process is accelerated.
Decreased appetite
Keto Diet allows you to use less food without much effort and reduce body weight.Many weight loss is fed 2 times a day, and some even reduce the number of meals to 1 time a day without discomfort for themselves.
Reduce the amount of acne
Reducing insulin levels and sugar consumed helps to reduce the amount of acne and acne.In addition, a low carbon diet helps reduce inflammation, which is a cause of acne pain.
Assistance in the treatment of cancer
This food system is effectively used in complex cancer therapy and helps to slow down the growth of neoplasms.Cancer tumors occur as a result of oxidative damage to the mitochondria.This nutritional program reduces oxidative stress and stimulates the formation of new organelles.
Assistance in the treatment of brain diseases
The ketogenic diet is recommended for the following conditions:
- Senile dementia of the type of Alzheimer's type;
- cranial injury;
- trembling paralysis;
- schizophrenia;
- Huntington Syndrome;
- Lateral amyotrophne sclerosis.
Dietary diet helps to reduce the symptoms of brain diseases.
Therapy of symptoms of epilepsy
Initially, this program was created for people suffering from epilepsy.Due to the ability of ketones to suppress outbreaks of excitement in the brain reduces the incidence of attacks.
Reducing blood glucose and type 2 diabetes control
A ketogenic diet helps to reduce blood sugar.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual abilities
In 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 -carbon ketogenic diet reduces insulin resistance.Therefore, it is suitable for overweight women with polycystic ovary syndrome.
Improvement of digestion
Keto Diet helps to improve the digestive process, preventing bloating.This power system helps to get rid of the symptoms of irritable intestines.
Increased physical force
Ketogenic diets increase productivity and open access to energy from the fat depot.If glucose during intensive training burns after a few hours, then energy resources in fat deposits are able to feed the body for weeks.
Increasing life expectancy
A keto diet that maintains cellular regeneration helps to increase the overall life expectancy of a person.This happens due to the fact that the condition of ketosis helps to reduce the toxicity of reactive forms of oxygen and free radicals.
What should I do before the diet
The following recommendations will help prepare for the diet:
- Take a blood test so that the doctor determines how effective the program will be.
- Leave in the house only those products that can be used on a diet.
- Make a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid keto-gum.
- Observe the drinking mode.
Variants of ket-diet
3 types of ketone diets have been developed:
- classic;
- cyclically;
- Purposeful.
Each variety uses its own diet approach.
Classic standard basic
This type is also called constant.For a long period, the amount of carbohydrate food in the diet is minimized.
Cyclic
This approach involves alternating carbohydrate -free carbohydrate foods.The frequency and duration of each person are selected individually.For example, 14 days of protein and fat diet and the next 2 weeks of carbohydrates.
Prolonged type
This variety of carbohydrates is used before training, but in less quantities than required.Such a meal helps to deal with increased physical activity.
The choice of option
The choice of different keto-diet depends on the goal that one pursues, as well as a change in well-being in the process of observing the diet regime.During the first week, it is recommended to build a diet based on a standard diet and then, if the body usually perceives such a 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 weight, the target and cyclical contribution to increasing muscle mass.
Plan also the powerful rules of 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 any meal:
- Breakfast - omelette with hard cheese and onions, salmon with avocado and boiled eggs, pancakes with cheese without flour;
- Lunch - chicken salad, special keto -salad, roasted vegetables, soup with meat balls, paste;
- Dinner - flexible casserole, bacon with beans or green peas, pork with mosaire.
Is it necessary to count the calories
The approximate calorie content of the daily diet with the usual diet is 2000 kcal, for weight loss, the high speed is reduced by 500 kcal.
However, it is not recommended to look at calories daily as it is difficult to determine their exact amount in food.
It is better to stick to the finished menu for a week developed as part of a ketogenic diet.
Products Allowed Table
| Vegetables and herbs | Dairy | Bird | Fish | Meat products | Sausage products | Oil and fat |
| Zucchini | Milk 3.2% | Chicken | Rose salmon | Beef | Sausage s/sluggish and s/smoked | Vegetable oil |
| Green pea | Kefir 3.2% | Duck | Salmon | Veal | Pieces | Oil |
| Beijing cabbage | Sour cream 25% | Goose | Sturgeon | Pork | Sausages | Flaxseed |
| Cauliflower | Cream 20% | Turkey | Herring | Salot | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Sprats | |||||
| Iceberg salad | The liver of fever | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
On the diet you can eat brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, linen seeds.Drinking mineral water without gas, green and black tea.
Fully or partially restricted products
It is forbidden to use confectionery, alcoholic, carbonated and powdered drinks, fructose and sorbita products.It is necessary to exclude pasta, sweets, cereals, starchy vegetables from the diet.
You cannot eat sweet dairy products, fruits, honey.
You need to refrain from fruit juices, ice cream, all kinds of flour.
Contraindications and possible harm to the ketogenic diet
The ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- Disorders of renal function.
It is strictly forbidden to stick to this diet with pregnant and lactating breasts.
Keto-Gripp
A few days after the start of the diet, weight loss may experience the manifestations of Keto-Gripip:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- Spreading attention.
The unpleasant symptoms disappear within 7 days when the body adapts to obtain energy from the fat depot.
At the same time, the manifestations of Keto-Gripp affect only those people whose familiar menu contains a large number of simple carbohydrates.You can eliminate the unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Bad breath
As the body enters ketosis, it turns fat into ketone bodies, more special acetone, causing an unpleasant odor from the mouth.This is one of the common side effects that last for 2-5 weeks.The smell will disappear after leaving ketosis.
Such simple ways will help reduce this side effect during diet:
- additional tooth brushing during the day;
- Use of first -graders of breathing.
Digestive disorders
When moving to a new diet, there are often bowel problems.A ketogenic diet is too acute in eating habits that can occur both diarrhea and temporary constipation.
If the act of defecation is not observed within 3 days to help your body, you should fill in some simple recommendations:
- Drink more water.
- Add to diet food containing Na and K, such as broccoli, avocado, salmon.
- Take MG supplements.
- There are more green vegetables.
- Drink a glass of hot tea or coffee on an empty stomach.
Tachycardia
The rapid heart rate during the first few weeks of keto -diet is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of fluid in the blood, the heart is forced to promote the blood more energy to control the pressure.
Reduction of physical performance
Reducation of endurance is observed only in the first days of the diet.As the body adapts to fat consumption, physical endurance will increase.
Gallstones
In people suffering from cholelithiasis, discomfort may increase in the transitional period.It is advisable to endure it and not to refuse a diet, the relief will come soon.
Dyspepsia
The ketogenic diet helps to solve problems with the gastrointestinal tract.However, in the first weeks, stomach diseases may worsen.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, leading to an imbalance of deficiency of Mg, CA, K, Na and Vitamin E. This can cause seizures during sports or at night.
Hypoglycaemia - a drop in blood sugar
In the first week of adaptation, temporary hypoglycaemia is observed.A drop in blood glucose can cause mild apathy, fatigue, headache, blurred thinking, irritability.
Insomnia
Increasing 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 should 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 reason is not in the diet with a low car, but in the following factors:
- Deficiency of biotin;
- Telogenic Eflogue - hair loss due to a shock condition caused by a diet diet;
- autoimmune diseases or thyroid problems;
- calorie or protein deficiency;
- Lack of sleep and stress.
Keton rash
A rash appeared on the body in a state of ketosis for several reasons:
- Acetone produced by the body during the keto-diet can cause inflammation around the blood vessels.
- During excessive fasting, blood glucose levels decreases too much.
- The combination of a low carbon diet with rapid weight loss.
- Allergic reaction of keto-friendly products (ie, high fat and low carbohydrate products).
Improve cholesterol levels
On a ketogenic diet, the level of good cholesterol increases.An increase in triglyceride levels can also be observed, but as the weight is normalized, the indicators will decrease.
Acute pancreatitis
With exacerbation of pancreatitis on a ketogenic diet, it is better not to sit, because the health condition can only get worse.