Keto Diet is a power supply system that includes products with a minimal carbohydrate content.This program not only enables you to lose weight, but also has many advantages for health.
What is a keto diet
A ketogenic diet not only reduces the amount of carbohydrate in the nutrition, but also an increase in fat volume in order to switch to a states of ketosis.
The daily BJU rate: proteins - 35%, fat - 55%, carbohydrates - 10%.
Despite the fact that the ratio of nutrients differs from the used in the usual carbohydrant nutrition, the keto-dit provides quite high results and helps to rebuild food habits.
The essence of ketogenic diet
Simple and most complex carbohydrates, drinks that contain caffeine are completely excluded from nutrition.This diet is considered stressful, and the body in this state actively begins to produce acetone or ketone bodies and under its influence on the split of 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.
With the diet you can improve control over the frequency of attacks and increase the time intervals between you.
The anticonvulsant effect is ensured on the brain due to the effects of ketone bodies.Ketons 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 effectiveness of nutrition is particularly high in preschool children.
4 levels
So that fats can turn into energy, the body passes 4 levels:
- The first 12-24 hours on Keto-Dita continue to spend glucose.
- In the next 2 days, the body output glycogen reserves in the liver and muscles.
- The most difficult level is the processing of fatty acids.
The last stage is ketosis or fat consumption.The body gets used to processing just fats, and burning proteins in this phase slows down.
What is ketosis?
Ketosis is the process of energy ratio of fats.Lipids are converted into fatty acids and ketones.The latter supplies the brain with a lack of glucose.
How to quickly enter ketosis in keto diet
Ketosis can be achieved through hunger.However, a long absence in the body of important macro and micro elements can cause the occurrence of various diseases.Ketodieta is an alternative method for losing weight with minimal health damage.
How to understand that they are in ketosis
You can determine the presence of ketones in the body by analyzing blood and urine or using dough.
You can also identify ketosis based on the following symptoms:
- Constant thirst and dry mouth.
- Common demands for urination.
- Keto drying.A specific smell appears from the body and from exhausted air.From one person smells of fruit or liquid to relieve paint.After leaving the ketosis, the smell disappears.
- Reduction of the appetite.
- Increased energy level.
Persecution of the ketoses mirror
You can measure ketones:
- Test strips for urine analysis;
- The level of the ketone body in exhaled air;
- Keton measuring device in the blood.
How to achieve an optimal level
The degree of ketosis can be different.The optimal level depends on the goal.
For example, a larger amount of ketone bodies is required for the treatment of seizures.
The process of losing weight or a decrease in blood sugar does not depend on the degree of keto.
| The degree of ketones in the blood, mmol/l | Condition |
| Up to 0.5 | The approach to the desired state is given by the value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies, a decrease in body weight and the metabolic improvement begins |
| 1.5-3 | Many experts consider it optimal ketosis in the treatment of seizures |
| 3-7 | With this amount of ketone bodies, the result does not improve and does not worsen.In addition, such indicators can indicate ketoacidosis - a critical disease, for the outcome from which the recipe of intravenous drops is most frequently required to introduce additional medication.In this case it is recommended to consult a doctor |
Create ketosis with training
They help to exhaust the glycogen reserves quickly and to start the process of ketosis special exercises:
- The first day is improved leg training;
- the second - divided "back + biceps";
- The third - "muscles + triceps";
- Fourth training with high intensity (30 minutes).
Health advantages
The ketogenic nutritional system influences the body in the same way as others with low carbohydrates with a dominance of fats in nutrition.However, the keto-dit is higher than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, the production of insulin is reduced, which contributes to accumulating subcutaneous fat deposits.The weight of the weight is thus accelerated.
Acceptance of the appetite
With the keto diet you can use less food without much effort and reduce body weight.Many lose 2 times a day, and some even reduce the number of meals to 1 times a day without symptoms.
Reduction of the amount of acne
A decrease in the insulin and consumed sugar level helps to reduce the amount of acne and acne.In addition, a diet with low carbohydrates helps reduce inflammation, which is the cause of acne pain.
Help with the treatment of cancer
This nutritional system is effectively used in complex cancer therapy and helps to slow down the growth of neoplasms.Cancer tumors occur due to oxidative damage to mitochondria.This nutritional program reduces oxidative stress and stimulates the formation of new organelles.
Help with the treatment of brain diseases
Ketogenic diet is recommended under the following conditions:
- Senile dementia of the Alzheimer type;
- Skull injury;
- Trembling paralysis;
- Schizophrenia;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
A nutritional diet helps reduce the symptoms of brain diseases.
Therapy of symptoms of epilepsy
This program was originally created for people who suffer from epilepsy.Thanks to the ability of Ketons, the excitement of excitement in the brain reduces the frequency of attacks.
Reduction of blood sugar and control of type -2 -diabetes
A ketogenic diet helps to reduce blood sugar.With this diet you can normalize carbohydrate metabolism.
Energy and intellectual skills
In the ketotic state, the clarity of the mind improves, the attention concentration increases.The power supply system helps to increase mental performance.
Positive effect on the symptoms of the PCU
A ketogenic diet with low carbohydrates reduces insulin resistance.Therefore, it is suitable for women with overweight with polycystic ovarian syndrome.
Improvement of digestion
The keto diet helps to improve the digestive process and prevent flatulence.This power supply system helps to get rid of the symptoms of an irritated intestine.
Increased physical strength
Ketogenic diets increase performance and open access to energy from fat depot.When glucose burns in a few hours in intensive training, energy resources in fat deposits can feed the body for weeks.
Increasing life expectancy
The keto diet, which maintains the regeneration on a cellular level, helps to increase the entire life expectancy of a person.This happens due to the fact that the state of ketosis contributes to reducing the toxicity of reactive forms of oxygen and free radicals.
What to do before the diet?
The following recommendations help prepare for the diet:
- Take a blood test so that the doctor determines how effective the program will be based on the results.
- Allow only the products that can be used for a diet in the house.
- Make a graphic of a gradual reduction in the amount of carbohydrates and sugar in nutrition to avoid keto grip.
- Watch drinking mode.
Varieties of keto-dit
3 types of ketone diets were developed:
- classic;
- Cyclic;
- Targeted.
Each variety uses its own nutrition.
Classic standard basic
This type is also known as constant.For a long period of time, the amount of carbohydrate food is minimized in the diet.
Cyclical
This approach includes the change of carbohydrate feed with hairless.The frequency and duration for each person is selected individually.For example, 14 days on a diet with proteins and fats and in the next 2 weeks on carbohydrates.
Targeted type
With this variety, carbohydrates are used before training, but in fewer quantities than necessary.Such a diet helps more easily with improved physical exertion.
The choice of the option
The selection of a large number of keto-diet depends on the purpose that a person pursues and a change in well-being when observing the nutrition regime.In the first week it is recommended to build a diet based on a standard diet.If the body usually perceives such a diet, you can switch to a different type of program.
In addition, the classic version of nutrition is better for people who want to contribute excess weight, targeted and cyclical muscle mass.
Plan and power rules keto-diet
When developing a menu plan, products with minimal carbohydrates and maximum fats must be included.
You can use such recipes for every meal:
- Breakfast - omelet with hard cheese and onions, salmon with avocados and boiled eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto salad, 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 approximate calorie content of the daily diet with the usual diet is 2000 kcal.With weight loss, a high speed is reduced by 500 kcal.
However, it is not recommended to take calories into account every day, as it is difficult to determine your exact amount of food.
It is better to stick to the finished menu for a week that was developed as part of a ketogenic diet.
Table of permissible products
| Vegetables and herbs | Dairy | Bird | Fish | Meat products | Sausage | Oil and fat |
| zucchini | Milk 3.2% | Chicken | Pink salmon | beef | Sausage S/sluggish and S/smoking | Vegetable oil |
| Green peas | Kefir 3.2% | duck | Salmon | veal | Broken | butter |
| Beijing cabbage | Sauer cream 25% | goose | sturgeon | pork | Sausage | Linseed oil |
| Cauliflower | Sahne 20% | turkey | herring | Salo | Animal fat | |
| Cucumber | Ryazhenka | tuna | bacon | Culinary fat | ||
| olive | acne | |||||
| asparagus | Sparkling | |||||
| Iceberg salad | Cablewill | |||||
| asparagus | Red caviar | |||||
| seafood | ||||||
| Ham | ||||||
| rabbit |
On diet you can eat brown rice, mushrooms, eggs, cooked soft, mayonnaise, peanuts, flax seeds.Drink mineral water without gasoline, green and black tea.
Fully or partially limited products
It is forbidden to use confectionery, alcoholic, carbonated and powder drinks, fructose and sorbitis products.It is necessary to exclude pasta, pastries, muesli and starchy vegetables from the diet.
You cannot eat sweet dairy products, fruit, honey.
You should refrain from fruit juices, ice cream, all flour products.
Contraindications and possible damage to a ketogenic diet
Ketogenic diet is in:
- Diabetes;
- Heart disease;
- Kidney dysfunction.
It is strictly forbidden to keep this diet with pregnant and breastfeeding breasts.
Keto-flip
A few days after the start of nutrition, the manifestations of Keto-Grippa can experience losing weight:
- Headache;
- Fatigue;
- Vomit;
- Dizziness;
- Lack of motivation;
- Attention.
Unpleasant symptoms disappear within 7 days when the body adapts to the energy of the fat deposit.
At the same time, the manifestations of Keto-Gripp only affect those whose familiar menu contained a large number of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml of chicken broth once a day.
Bad breath
When the body enters ketosis, it turns fats into ketone bodies, especially acetone, which causes unpleasant smell from the mouth.This is one of the most common side effects that take 2-5 weeks.The smell will disappear after leaving ketosis.
Such simple opportunities will help reduce this side effect during the diet:
- Additional brushing your teeth during the day;
- With minter freshly of the breath.
Digestive disorders
When switching to a new diet, there are often problems with the intestine.The ketogenic diet is too sharp in food 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 have to complete some simple recommendations:
- Drink more water.
- Add to food foods that contain NA 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 quick heartbeat in the first few weeks of Keto diagnidas is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the fluid volume in the bloodstream, the heart is forced to promote the blood more to control the pressure.
Reduction of physical performance
The reduction in endurance is only observed in the first days of nutrition.If the body adapts to fat consumption, physical endurance will increase.
Gallstones
In people who suffer from cholelithiasis, the symptoms can increase in the transition period.It is advisable to endure it and not deny a diet, the relief will come soon.
dyspepsia
Ketogenic diet helps to solve the problems with the gastrointestinal tract.In the first few weeks, however, stomach diseases can difficult.
Muscle cramps
At the beginning of nutrition, the body loses a lot of water and electrolytes, which leads to an imbalance of MG, CA, K, NA and vitamin E.This can cause seizures during sports or at night.
Hypoglycemia - a drop of the blood sugar
Temporary hypoglycaemia is observed in the first week of adaptation.A drop in blood sugar can cause slight apathy, fatigue, headache, blurry thinking, irritability.
insomnia
An increase in the amount of fat and protein in combination with a reduction in carbohydrates has a negative impact on sleep, while the body adapts to a new nutritional method.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 low carbohydrate nutrition, but in the following factors:
- Biotin deficiency;
- Telogen -Effluvium - hair loss due to a shock state caused by nutritional diet;
- Autoimmune diseases or problems with the thyroid gland;
- Lack of calorie or protein;
- Lack of sleep and stress.
Keton rash
A rash on the body in a ketosis state appears for several reasons:
- Acetone that is generated by the body during a keto diet can cause inflammation around the blood vessels.
- During excessive hunger, the glucose level in the blood decreases too much.
- The combination of a low carbohydrate diet with quick weight loss.
- An allergic reaction to keto -friendly products (i.e. H. products with high fat content and low carbohydrate content).
Improvement of cholesterol level
With a ketogenic diet, the degree of good cholesterol levels increases.An increase in the triglyceride mirror can also be observed, but if the weight normalizes, the indicators decrease.
Acute pancreatitis
With the aggravation of pancreatitis on a ketogenic diet, it is better not to sit down, since the state of health can only deteriorate.