Keto diet is an electricity system that contains minimal carbohydrate products.This program not only allows you to lose weight, but it also has many advantages for health.
What is a keto diet
Ketogenic diet assumes not only a decrease in the amount of carbohydrates in the diet, but also an increase in the amount of fat to switch to ketosis.
Daily ratio of Bja: Protein - 35%, fat - 55%, carbohydrate - 10%.
Despite the fact that the proportion of nutrients is different from what is used in normal carbohydrate nutrition, Keto-Diet gives some great results and helps to rebuild eating habits.
The essence of the ketogen 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 condition begins to produce acetone or ketone body and under their influence on dividing fat.
Ketogenic diet due to epilepsy in adults and children
This nutritional method is often used for the treatment of epilepsy in children and adults.
The diet allows you to improve control of the incidence of attack and increase the period in between.
Shrown effects are guaranteed due to the effects of keticonians on the brain.Ketons promote a reduction in the production of free radicals that destroy cells and an increase in the production of antioxidants that protect the brain.
The performance of the diet is especially great for preschool children.
Level
In order for fat to begin to convert into energy, the body continues to leave 4 points:
- The first 12-24 hours of Keto-Dita continue to destroy glucose.
- Over the next 2 days, the body deletes glycogen reserves located in the liver and muscles.
- The hardest phase is the processing of fatty acids.
The last phase is ketosis or fat consumption.The body is used only to process fat and protein combustion at this stage slows down.
What is ketosis
Ketosis is the process of getting energy from fat.Lipids are converted into fatty acids and ketones.The latter provides the brain energy with a lack of glucose.
How to go quickly into ketosis on keto-diet
Ketosis can be reached with hunger.But a long absence in the body of important macroeconomic and microbial can cause various diseases to exist.Ketodieta is another method of losing weight with minimal health damage.
How to understand that you are in ketosis
You can determine the presence of ketones in your body by diagnosing blood and urine or using respiratory dough.
In addition, you can know ketosis with the following symptoms:
- Constant thirst and dry mouth.
- Frequent call for urination.
- Keto drying.A special odor appears from the body and tired air.From a person smells of fruit or fluid to relieve varnish.After leaving Ketosis, the smell disappears.
- Decrease of appetite.
- Increased energy level.
Follow ketosis
You can measure ketones:
- Urinary tests;
- stages of ketonelists in extinct air;
- Keton measures in the blood.
How to achieve maximum level
Degree Ketosis may vary.The best level depends on the goal.
For example, for the treatment of seizures, a larger amount of ketone body is needed.
The process of losing or lowering blood sugar at the extent to which ketosis is not dependent.
| Level ketones in the blood, mmol/l | State |
| Up to 0.5 | The method of the situation in question is indicated by value of 0.2 |
| 0.5-3 | With this concentration of ketonelims begins a reduction in body weight and metabolic benefits |
| 1.5-3 | Many experts regard it as preferable ketosis in the handling of seizures |
| 3-7 | With this amount of ketone body, the result will not improve and deteriorate.In addition, such indicators can indicate keto blood vessels - a dangerous condition, for the exit route as the prescription of drops of drops of drops, is usually required to put additional drugs.In this case, it is recommended to consult a doctor |
Create Ketosis with training
They help to run out of glycogen reserves quickly and start the process with special exercises Ketosis:
- The first day is increased leg training;
- Other - split training "back + biceps";
- Third - "the muscles + triangular";
- Fourth - High Intensity Interval Training (30 minutes).
Health benefits
The ketogenic nutritional system affects the body in the same way as other low -level diets with the superiority of fat in the diet.However, keto-diet is higher than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, insulin production reduces, which helps to collect subcutaneous fat deposits.Thus, the process accelerates to lose weight.
Reduce appetite
Keto diet allows you to use less food without much effort and reduce body weight.Many people lose weight 2 times a day and some even reduce meals for 1 hour a day without any discomfort.
To reduce the amount of acne
The decrease in the amount of insulin and consumed sugar helps to reduce the amount of acne.In addition, a low -quality diet helps to reduce inflammation, which is the cause of acne pain.
Help with the treatment of cancer
This nutrition system is actually used for complex cancer treatment and helps slow down tumors.Cancerous tumors occur due to oxidation of mitochondria.This nutritional plan reduces the oxidation load and stimulates the formation of new organs.
Help with the handling of brain diseases
A ketogenic diet is recommended in the following conditions:
- Senile dementia of Alzheimer's type;
- coronary artefacts;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- sides of Amyotrophic Sclerosis.
Diet helps to reduce the symptoms of brain diseases.
Treatment of symptoms of epilepsy
This program was originally created for people suffering from epilepsy.Thanks to Keton's ability to push the brain tension, the incidence of attacks reduces the incidence of attack.
Reduction of blood sugar and control of type 2 diabetes
Ketogenic diet helps to reduce blood sugar.This diet allows you to standardize carbohydrate metabolism.
Energy and intellectual ability
In a ketotheism state, the clarity of the mind improves, concentration attention increases.The power system helps to increase mental performance.
Positive effects on the characteristics of PCU
Low -carbohydrate ketogenic diet reduces insulin resistance.Therefore, it suits women with overweight with ovarian balloon syndrome.
Improve digestion
Keto diet helps to improve the digestive process, prevent bloating.This electricity system helps to get rid of the symptoms of the annoyed pairs.
Increased physical strength
Ketogenic diet increases performance and open access to energy from Fitubúð.If glucose in high training burns in a few hours, then energy sources in fat deposits can feed the body for weeks.
An increase in life expectancy
Keto diet, which maintains cellular regeneration, helps to increase one's overall life expectancy.This happens because the state of Ketosis helps to reduce the toxicity of oxygen and free radicals.
What to do for the diet
The following tips will help prepare for the diet:
- Take a blood test so that on the basis of the results, the doctor determines how effective the plan will be.
- Leave only the products that can be used in the diet.
- Make a graph of gradually reduced the amount of carbohydrates and sugar in the diet to avoid keto jar.
- Follow the drink mode.
Variants of keto-diet
3 types of keton diet have been developed:
- classic;
- economic cycle;
- Consider.
Each variety uses its own approach to nutrition.
Classic standard foundation
This type is also called stable.For a long time, the minimum amount of carbohydrates in the diet is minimized.
Economy
This method involves the division of hydrocarbons with hairless.Frequency and duration for each person is selected individually.For example, 14 days in the diet of protein and fat, and for the next 2 weeks in carbohydrates.
Targeted
In this variety, carbohydrates are used for training, but in fewer quantities than required.Such nutrition helps to cope with increased physical exertion.
Choice of options
The choice of various keto-dips depends on the purpose of an individual, as well as a change in the well-being of the process of monitoring the diet.The first week is recommended to build a diet based on a normal diet and then, if the body usually perceives such nutrition, you can switch to another type of plan.
In addition, the classic version of the diet is better suited for people who want to get rid of excess weight, targeted and circular contributes to increasing muscle mass.
Planning and the power of Keto-Diet
When developing a menu plan, it is necessary to take products with minimal carbohydrates and maximum fat.
You can use such recipes for each meal:
- Breakfast - omelette with hard cheese and onion, salmon with avocados and boiled eggs, cheese pancakes without wheat;
- Lunch - chicken salad, special keto -salad, baked vegetables, soup with meat balls, paste;
- Dinner - Mushroom pit, bacon with beans or green beans, pork with mozarella.
Is it necessary to count calories
Estimated calorie content of daily diet with normal nutrition is 2000 kcal, for weight loss, high speed is reduced by 500 kcal.
However, it is not recommended to consider calories daily, because it is difficult to determine their exact amount of food.
It is better to follow the finished menu for a week developed as part of a ketogenic diet.
Table of Authorized Products
| Vegetables and herbs | Products | Bird | Fish | Meat product | Sausage | Oil and fat |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Hot dog S/Sil Nuggish and S/Smoked | Herbal |
| Green beans | Kefir 3.2% | Duck | Salmon | Veal | Shards | Butter |
| Beijing cabbage | Sour cream 25% | Goose | Sturgeon | Pork | Sausage | Linseed oil |
| Cauliflower | Cream 20% | Turkey | Herring | Salo | Animal | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Cooking fat | ||
| Olive | Acne | |||||
| Asparagus | Run | |||||
| Salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Bunny |
In the diet you can eat edge rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, flax seeds.Drinking mineral water without gas, green and black tea.
Fully or in part to limited goods
It is forbidden to use confectionery, alcohol, carbonated and powder drinks, fructose and sorbitis products.It is necessary to exclude pasta, pastry, cereal, starch vegetables from the diet.
You can't eat sweet dairy products, fruits, honey.
You should avoid fruit juice, ice cream, any wheat.
Contraindications and potential damage to ketogenic diet
Contranting is from ketogenic diet to:
- Diabetes;
- heart disease;
- Kidney disease.
It is strictly prohibited to follow this diet with pregnant and lactating breasts.
Keto-piece
A few days after the start of the diet, it may be lightened by the manifestations of Keto crops:
- headache;
- fatigue;
- vomiting;
- dizzy;
- Lack of incentive;
- Distribution attention.
Uncomfortable symptoms disappear within 7 days, when the body adapts to energy from the fat shop.
At the same time, the manifestations of Keto-items have only affected the people who knew the menu contained a large number of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Bad breath
When the body goes into ketosis, it turns fat into a ketone body, especially acetone, which causes an unpleasant odor from the mouth.This is one of the common side effects that last for 2-5 weeks.The smell disappears after leaving Ketosis.
Such simple ways will help reduce this side effect during the diet:
- additional teeth brush during the day;
- Use mint fresh breathing.
Indigestion
When switching to a new diet, there are often intestinal problems.The ketogenic diet is too sharp in eating habits, which can occur both diarrhea and temporary constipation.
If the faeces are not observed within 3 days to help your body, you need to finish some simple tips:
- Drink more water.
- Add the diet containing NA and K, such as broccoli, avocado, salmon.
- Take MG additives.
- It is more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tight
Rapid heartbeat in the first weeks of keto -diets is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of the fluid in the bloodstream, the heart is forced to promote blood pressure more.
Reduction in physical performance
Reducing endurance is only seen in the first days of the diet.As the body adapts to fat intake, physical endurance will increase.
Gallstone
In people suffering from choleite, discomfort may increase during the transitional period.It is advisable to endure it and not refuse a diet, relief comes soon.
Dypepsia
Ketogenic diet helps to solve the gastrointestinal problems.In the first few weeks, however, gastric diseases can increase.
Cramp
At the beginning of the diet, the body loses a lot of water and salt, leading to imbalance MG, CA, K, K, NA and V vitamin deficiency.This can cause seizures in sports or at night.
Hypoglycaemia - Reduction of blood sugar
In the first adjustment week, a temporary blood glucose drop is seen.Reduction of blood sugar can cause a little bit of apathy, fatigue, headache, obscure thinking, irritability.
Insomnia
An increase in the amount of fat and protein, along with the reduction of carbohydrates, will have a negative impact on sleep while the body adapts to a new nutritional method.The body should adapt to keto-macros metabolism and it can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not in a low -level diet, but in the following factors:
- Biotin deficiency;
- Telogen drainage - hair loss due to dietary traumatic condition;
- Autoimmune diseases or problems with the thyroid gland;
- calorie or protein deficiency;
- Lack of sleep and stress.
Keton rash
Rashes on the body in ketosis appears for a variety of reasons:
- Acetone produced by the body during keto-fathers can cause inflammation around the blood vessels.
- In excessive hunger, blood glucose reduces too much.
- The combination of a low -level diet with rapid weight loss.
- Allergic reactions to ketovic products (ie products with high fat content and low carbohydrate content).
Improve cholesterol levels
On a ketogen diet, the level of good cholesterol increases.You can also see an increase in the stage of triglycerides, but when the weight of normalizers, the indicators will decrease.
Prey
With the deterioration of pancreatitis in a ketogen diet, it is better not to sit down, because the health can only get worse.