Keto diet is a power system that contains products with minimum carbohydrate content.This program does not allow you to lose weight, but also has many benefits for health.
What is keto diet
A cetogenic diet thinks that the reduction of carbohydrates in the diet is also an increase in oils to move to a position of ketosis.
BJU's daily rate: Proteins - 35%, oils - 55%, carbohydrates - 10%.
Despite the distinguishing of the ratio of the ratio of ordinary carbohydrate, the keto-diet provides very high results and helps to reset food habits.
The essence of a ketogenic diet
The simple and most of the complex carbohydrates from the caffeine were completely excluded from the diet.This nutrition is considered stressful, in which case the body is actively to actively produce acetone or keton bodies and break up fat deposits.
Ketogenic diet for epilepsy in adults and children
This nutrition method is often used for therapeutic purposes for epilepsy in children and adults.
The diet allows you to improve control of the attacks and increase the time breaks between them.
The effect of anticonvulsion is provided due to the effects of keton organs in the brain.Ketons help reduce the production of free radicals that destroy the cells and increase the production of antioxidants that protect their brains.
The effectiveness of the diet is especially high in preschoolers.
4 Stages
The body passes 4 stages to start the oil transformation of oils:
- The first 12-24 hours in Keto-Dita continues to glucose.
- The next 2 days, the body holds glycogen resources located in the liver and muscles.
- The most difficult stage is processed by fatty acids.
The final stage is ketosis or oil consumption.The body is just used to processing the oils and slows the burning of proteins at this stage.
What is ketosis
The process of obtaining energy from ketoz oils.Lipids become fatty acids and ketones.The latter provides energy with the lack of glucose deficiency.
How to enter Ketosis in Keto-diet
Ketosis can be obtained from starvation.However, a long absence in the body of important macroelements and trace elements can incite the formation of various diseases.Ketodieta is an alternative method for weight loss with minimal health damage.
How to understand how you are in the ketosis
By analyzing blood and urine or using the dough, you can determine the presence of ketones in the body.
In addition, you can recognize Ketosis with the following symptoms:
- Constant thirst and dry mouth.
- Calls for urine often.
- Keto drying.A special smell appears from the body and exhausted air.Fruit or liquid odor to relieve varnishes from a person.After leaving the ketosis, the smell disappears.
- Reduction of appetite.
- Increased energy level.
Tracking ketoz levels
Ketones can be measured:
- Test strips for urinary analysis;
- level of keton bodies in exhaled air;
- Keton metry in the blood.
How to achieve optimal level
Cetosis rate may be different.The optimal level depends on the target.
For example, there is a greater amount of keton bodies for the treatment of seizures.
With the rate of ketoz, the increase in blood sugar or does not depend on the process of reduction.
| The level of ketones in the blood, MMOL / L | State |
| Up to 0.5 | The approach to the desired position is displayed with a value of 0.2 |
| 0.5-3 | With this concentration of these keton bodies, the reduction of body weight and metabolic development begins |
| 1.5-3 | Many specialists consider the optimal ketosis in the treatment of seizures |
| 3-7 | This amount with keton bodies will not improve the result and will not get worse.In addition, such indicators can show a ketoacidosis - a critical situation, because the prescription of intravenous drops is required to present the most additional medications.It is recommended to appeal to a doctor in this situation |
Create ketosis using the training
They help quickly run out glishogenic resources and start the process of special exercises of the category:
- The first day is an advanced foot training;
- Second - "Rear + Biceps" is divided;
- Third - "Muscles + Triceps";
- Fourth - High Intensity Interval Education (30 minutes).
Health benefits
The ketogenic nutrition system affects the body in the same way as other low-and -carb diets that dominate fat in the diet.However, keto-diet is higher than efficiency.
Loss of body weight now
Thanks to the expulsion of sugar insulin production decreases, it also helps to collect subcutaneous oil fields.Thus, the process of weight loss is accelerated.
Decrease in appetite
Keto diet allows you to use less food without much effort and reduce body weight.Reduces 2 times a day, while others reduce the number of food 1 times a day without disturbing for themselves.
Reducing the amount of acne
The reduction in insulin and consumed sugar levels helps reduce the amount of acne and acne.In addition, the lower -jarb diet helps to reduce inflammation that is the cause of acne pain.
Help in the treatment of cancer
This nutrition system is effectively used in the complex therapy of cancer and helps slow neoplasm growth.Cancer tumors occur as a result of oxidizing damage to the mitochondry.This nutrition program reduces oxidative stress and stimulates the formation of new organells.
Help in the treatment of brain diseases
Ketogenic diet is recommended in the following conditions:
- An old dementia of Alzheimer's type;
- Cranial injury;
- vibrating paralysis;
- Schizophrenia;
- Huntington syndrome;
- lateral amyotrophic sclerosis.
A dietary diet helps reduce symptoms of brain diseases.
Therapy of epilepsy symptoms
This program was originally created for people suffering from epilepsy.Thanks to the capacity of ketones, the frequency of attacks to depression of excitement focuses in the brain.
Reduction of blood glucose and type 2 diabetes
A cetogenic diet helps reduce blood glucose.This diet allows you to normalize the carbohydrate metabolism.
Energy and intellectual abilities
In a ketotic situation, the clarity of the mind is improving, the focus is concentrated.The power system helps increase mental performance.
PCU has a positive effect on symptoms
A low -carb ketogenic diet reduces insulin resistance.Therefore, it is suitable for women who are overweight with polish ovarian syndrome.
Improve digestion
Keto diet helps to improve the digestive process and prevent swelling.This power system helps to get rid of the symptoms of irritated intestines.
The physical power has increased
Ketogenic diets increases performance and open access to energy from oil depot.If it burns glucose in intensive training for several hours, then energy sources in fat deposits can feed the body for weeks.
The increase in life eye
Keto diet helps to increase the total life of a man, recovering, mobile levels.This occurs because the cathed condition helps to reduce the toxicity of the oxygen and free radicals.
What to do before the diet
The following recommendations will help you get ready for the diet:
- Take a blood test that the doctor determines how effective the program will be on the basis of results.
- Release products that can be used in a diet in the house only.
- To prevent KETO-GRIP, prepare a gradual decrease schedule in the amount of carbohydrates and sugar in the diet.
- Observe the beverage mode.
Types of keto-diet
3 types of keton diets were made:
- Classic;
- cyclic;
- Targeted.
Each assortment uses its own approach to nutrition.
Classic Standard Basic
This type is also constantly.For a long time, the amount of carbohydrate food in the diet is minimized.
Cyclic
This approach covers the bottom of the carbohydrate dish with a hairless.The frequency and duration for each person is selected individually.For example, in carbohydrates in the diet of proteins and oils 14 days and after 2 weeks.
On purpose
In this variety, carbohydrates are used before exercise, but less than required.Such nutrition helps to cope with a more easily developed physical physical way.
Option option
The choice of various keto-diets is a change in welfare in the process of observing a person, as well as the observation of the dietary regime.In the first week, it is recommended to build a diet based on a standard diet, and then the body is normal, you can switch to another type of program.
In addition, the classic version of the diet is more suitable to help increase the muscle mass for people who want to get rid of weight, target and cyclic.
Plan and power rules Keto-diet
While preparing a menu plan, you need to include products with minimal carbohydrates and maximum oils.
You can use such recipes for each meal:
- Breakfast - Somon with hard cheese and onions, avocados and boiled eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto -salad, cooked vegetables, soups, pastes with meat balls;
- Dinner - mushroom casserole, beans or green peas, pork with pork mozarella.
Do you need to count calories?
The approximate calorie of the daily diet with ordinary nutrition is 2000 kcal, a high-speed 500 kcal for weight loss.
However, it is not recommended to review daily calories, because the exact amount of them is difficult to determine the amount of food.
It is better to follow the menu ready for a week prepared as a portion of a cetogenic diet.
Schedule of allowed products
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and oils |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s / sluggish and s / smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Dankyan | Shards | Oil |
| Beijing Cabbage | Poor 25% | Boring | Sturgeon | Pork | Sausage | Linen oil |
| Cabbage | Cream 20% | Turkey | Herring | Salo | Animal oil | |
| Cucumber | Ryazhenka | Tuna | Pig | Kulleal oil | ||
| Olive | Acne | |||||
| Asparagus | Trash | |||||
| Iceberg salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Naval | ||||||
| Ham | ||||||
| Hare |
You can eat brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, canvas seeds in the diet.Drink mineral water without gas, green and black tea.
Complete or partially limited products
It is forbidden to use sweets, alcohol, gas and dust drink, fructose and sorbitis products.Pasta, pie, grain, starch vegetables from the diet need to be fruitless.
You can't eat sweet dairy products, fruits, honey.
You must avoid fruit juices, ice cream, any flour products.
Contrendations and possible damage to a cetogenic diet
Ketogenic diet is contraindicated:
- Diabetes;
- heart disease;
- Renal function disorders.
It is strictly prohibited to follow this diet with pregnant and lactating breasts.
Keto-gripp
A few days after the start of the diet may lose weight, Keto-Grima's manifestations:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- The collapse of focus.
Unpleasant symptoms disappear within 7 days when the body adapts to energy from the oil warehouse.
At the same time, the manifestations of Keto-Grippi only affect people with a large number of simple carbohydrates.You can remove unpleasant symptoms by drinking 1-2 times a day of 200 ml of chicken a day.
Breathlessly
When the body enters the ketosis, it turns fat into keton or acetone, especially in acetone, causes an unpleasant odor.This is one of the total side effects that last 2-5 weeks.After leaving the ketosis, the smell will disappear.
Such simple ways will help reduce this side effect during the diet:
- Brush extra teeth during the day;
- Using the mint freshness of the breathing.
Digestive disorders
When crossing a new diet, there are often problems in the bowels.Ketogenic diet is very sharp in food habits that can occur both diarrhea and temporary constipation.
If the defecation act, if not observed within 3 days to help your body, you must complete a few simple recommendations:
- Drink more water.
- Add to a dietary dinner, na and k as broccoli, avocados, salmon.
- Take MG attachments.
- There are more green vegetables.
- Drink a cup of hot tea or coffee.
Tachycardia
The fast heartbeat is normal in the first weeks of Keto -Diets.The main reason is the lack of salt and dehydration.Due to the reduction in the volume of the bloodstream, the heart is forced to promote heart pressure.
Reduction of physical performance
Decleration reduction is only observed in the first days of the diet.As the body adapts to fat consumption, physical tolerance will increase.
Salsons
In people suffering from cholelitiaz, anxiety increases during the transition period.It is recommended to endure and give up a diet, relief will come soon.
Dyspepsia
Ketogenic diet helps solve problems with the gastrointestinal tract.But in the first weeks, stomach diseases can be aggravated.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, which leads to the imagination of MG, CA, K, Na and Vitamin E.This can cause seizures during sports or during the night.
Hypoglycemia - a drop of blood sugar
The first adaptation week is temporary hypoglycemia.Blood glucose can cause a drop light indifference, fatigue, headache, blurry thinking, irritation, irritation.
Insomnia
The increase in fat and protein combined with decreased carbohydrates will have a negative impact on sleep while adapting the body's new nutrition method.The body should adapt to the metabolism of keto-macros and this can cause temporary insomnia.
Temporary hair loss
Rarely, hair loss is possible, but the cause is not in the lower -car diet, but in the following factors:
- Biotin deficiency;
- Telogenous effluvium - hair loss due to the shock situation caused by the diet;
- Problems with autoimmune diseases or thyroid diapers;
- calorie or protein deficiency;
- the lack of sleep and stress.
Keton rash
A rash in the body appears for several reasons in case of ketosis:
- The acetone can cause inflammation around the blood vessels produced by the body during a keto-diet.
- During the excessive hunger, the glucose level in blood is reduced.
- A combination of low -carb diet by giving fast weight loss.
- An allergic reaction to keto friendly products (I.E., high fat content and low-carbohydrate products).
To improve the level of cholesterol
Good cholesterol levels in a ketogenic diet increases.The level of triglycerides can be observed, but the weight normalizes, indicators will decrease.
Acute pancreatitis
It is better not to sit with the escalation of pancreatitis in a cetogenic diet, because the health condition can only worsen.