The keto diet is an electrical system that includes products with minimum carbohydrate content.This program not only allows you to lose weight, but also has many health benefits.
What is the keto diet
The ketogenic diet assumes not only a reduction in the amount of carbohydrates in food, but also an increase in fat volume to switch to ketosis.
BJU daily level: protein - 35%, fat - 55%, carbohydrates - 10%.
Apart from the fact that the nutritional ratio is different from those used in ordinary carbohydrate nutrients, keto-diet gives quite high results and helps rebuild food habits.
The core of the ketogenic diet
Simple carbohydrates and most complexes, drinks that contain caffeine are fully excluded from the diet.This nutrition is considered tense, and the body in this state starts actively producing acetone or ketone body, and under its 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.
Diet allows you to increase control over the frequency of attacks and increase time intervals between them.
The anticonvulsant effect is confirmed due to the body's ketone effect on the brain.Ketone contributes to a decrease in free radical production that destroys cells, and an increase in antioxidant production that protects the brain.
The effectiveness of the diet is very high in preschool children.
4 stages
So that fat starts to turn into energy, the body passes through 4 stages:
- The first 12-24 hours in Keto-Dita continued to spend glucose.
- The next 2 days, the body spends glycogen reserves located in the liver and muscles.
- The most difficult stage is the processing of fatty acids.
The last stage is ketosis or fat consumption.The body is accustomed to only processing fat, and the burning of protein at this stage slows.
What is ketosis
Ketosis is the process of getting energy from fat.Lipids are converted into fatty acids and ketones.The latter supplying the brain with energy with glucose deficiency.
A way to quickly enter ketosis in keto-diet
Ketosis can be achieved by starving.But long absence in the macro and micro body which is important can trigger various diseases.Ketodieta is an alternative method for weight loss with minimal health damage.
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 respiratory mixture.
In addition, you can recognize ketosis with the following symptoms:
- Constant thirst and dry mouth.
- Calls often urinate.
- Kero-crushing.Specific odors arise from the body and fatigue air.From a person smells of fruit or liquid to relieve varnish.After leaving ketosis, the smell disappears.
- Reduction of appetite.
- Increase in energy levels.
Track the level of ketosis
You can measure ketone:
- Test strips for urine analysis;
- the level of ketone body in the exhaled air;
- Meter ketone in the blood.
How to reach the optimal level
The level of ketosis can be different.The optimal level depends on the purpose.
For example, for the treatment of seizures, a large amount of ketone body is needed.
The process of weight loss or decreased blood sugar at the level of ketosis is not dependent.
| The level of ketone in the blood, mmol/l | Country |
| up to 0.5 | The approach to the desired state is shown by the value of 0.2 |
| 0.5-3 | With the concentration of the body of this ketone, weight loss and increased metabolism begins |
| 1.5-3 | Many experts consider it optimal ketosis in the treatment of seizures |
| 3-7 | With this number of ketone bodies, the results will not improve and worsen.In addition, these indicators can show ketoacidosis - critical conditions, to get out of which intravenous droplets are most often needed to introduce additional drugs.In this case, it is recommended to consult a doctor |
Creating ketosis using training
They help quickly spend glycogen reserves and launch a special exercise process of ketosis:
- The first day is an upgraded foot training;
- the second - split -training "baceps + biseps";
- third - "muscle + triceps";
- Fourth intensity interval training - high (30 minutes).
Health benefits
The ketogenic nutritional system affects the body in the same way as other low -dietary diet with dominance of fat in food.However, keto-diet is higher than efficiency.
Excess weight loss
Thanks to the exception of sugar, insulin production is reduced, which helps accumulate subcutaneous fat deposits.Thus, the process of weight loss is accelerated.
Decreased appetite
The keto diet allows you to use fewer food without much effort and reduce weight.A lot of weight loss eating 2 times a day, and some even reduce the amount of food to 1 time per day without discomfort for themselves.
Reducing the amount of acne
Decreased insulin and sugar levels consumed helps reduce the amount of acne and acne.In addition, a low -diet -carb helps reduce inflammation, which is a cause of acne pain.
Help in cancer treatment
This nutritional system is effectively used in complex cancer therapy, and helps slow down neoplasmic growth.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.
Help in the treatment of brain disease
The ketogenic diet is recommended under the following conditions:
- Senile dementia of the Alzheimer's type;
- cranial injury;
- shaking paralysis;
- schizophrenia;
- Huntington syndrome;
- lateral amyotrophic sclerosis.
Food diet helps reduce the symptoms of brain disease.
Therapy of epilepsy symptoms
This program was originally made for people suffering from epilepsy.Thanks to the ability of ketone, to suppress the focus of excitement in the brain reduces the frequency of attacks.
Reduction of blood glucose and type 2 diabetes control
The ketogenic diet helps reduce blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual abilities
In a state of ketotic, the clarity of the mind increases, the concentration of attention increases.Power system helps improve mental performance.
Positive effect on pcu symptoms
Low ketogenic diet -Carb reduces insulin resistance.Therefore, suitable for women with overweight with polycystic ovary syndrome.
Increase digestion
The keto diet helps improve the digestive process, prevent bloating.This power system helps eliminate irritated intestinal symptoms.
Increased physical strength
The ketogenic diet increases the performance and open access to the energy of the fat depot.If glucose in intensive training burns within a few hours, then the energy resources in fat deposits can feed the body for weeks.
Increasing life expectancy
The keto diet, maintaining regeneration at the cell level, helps increase one's total life expectancy.This happens due to the fact that the state of ketosis helps reduce the toxicity of oxygen and free radicals.
What to do before diet
The following recommendations will help prepare a diet:
- Take a blood test so that based on the results, the doctor determines how effective the program is.
- Leave at home only products that can be used on diet.
- Create a graph of gradual reduction in the amount of carbohydrates and sugar in food to avoid grip keto.
- Observe the Drinking Mode.
Keto-diet varieties
3 types of ketone diet have been developed:
- classic;
- cyclic;
- Targeted.
Each variety uses its own approach for nutrition.
Basic Classic Basic
This type is also called constant.For a long time, the amount of carbohydrate food in food is minimized.
Cyclic
This approach involves the change of carbohydrate food with non -hair.The frequency and duration for each person is elected individually.For example, 14 days with a diet protein and fat, and the next 2 weeks in carbohydrates.
Targeted type
In this variety, carbohydrates are used before training, but in less amounts than needed.Such nutrition helps more easily overcome increased physical activity.
Option option
The choice of various keto-diet depends on the goal being pursued by a person, as well as changes in welfare in the process of observing the diet regime.In the first week, it is recommended to build a diet based on a standard diet, and then, if the body usually feels such nutrients, you can switch to other types of programs.
In addition, the classic version of the diet is more suitable for people who want to eliminate excess weight, targets and cyclic contribute to increasing muscle mass.
Plans and regulations for the strength of the keto-diet
When developing a menu package, it is necessary to enter products with minimal carbohydrates and maximum fat.
You can use the recipe for each meal:
- Breakfast - omelette with hard cheese and onions, salmon with avocados and boiled eggs, cheese pancakes without flour;
- Lunch - Chicken salad, keto -special salad, roasted vegetables, soup with meat balls, paste;
- Dinner - mushroom casserole, bacon with beans or green peas, pigs with mozarella.
Is it necessary to count calories
Estimated calorie content of a daily diet with ordinary nutrition is 2000 kcal, for weight loss, high speed reduced 500 kcal.
However, it is not recommended to consider calories every day, because it is difficult to determine the right amount in food.
It's better to comply with the finished menu for a week which is developed as part of the ketogenic diet.
Permitted product tables
| Vegetables and seasonings | Dairy product | Bird | Fish | Meat products | Sausage Products | Oil and fat |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage S/Slow and S/Smoking | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Veal | Fraction | Butter |
| Beijing cabbage | 25% acid cream | Swan | Sturgeon | Pig | Sausage | Linseed oil |
| Cauliflower | 20% cream | Türkiye | Herring | Salo | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Pimple | |||||
| Asparagus | Sprats | |||||
| Iceberg salad | Heart cod | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
In the diet you can eat brown rice, mushrooms, eggs, soft boiled, mayonnaise, peanuts, flaxseeds.Drinking mineral water without gas, green and black tea.
Complete or partially limited products
It is forbidden to use sweets, alcohol, carbonated drinks and powder, fructose and sorbitical products.It is important to exclude pasta, cake -cakes, cereals, stall vegetables from the diet.
You can't eat sweet milk products, fruits, honey.
You have to refrain from fruit juice, ice cream, any flour product.
Contraindications and possible damage to the ketogenic diet
The ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- Impaired kidney function.
It is strictly forbidden to comply with this diet with pregnant and breastfeeding breasts.
Keto-gripp
A few days after the start of the diet, losing weight can experience manifestations of keto-grippa:
- headache;
- fatigue;
- vomit;
- Dizzy;
- lack of motivation;
- Spread of attention.
Unpleasant symptoms disappear within 7 days, when the body adapts to getting energy from the fat depot.
At the same time, the manifestation of keto-gripp only affects people who are familiar with the menu containing a large amount of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Bad breath bolts
When the body enters the ketosis, it turns fat into a ketone body, especially acetone, causing an unpleasant odor from the mouth.This is one of the common side effects that last 2-5 weeks.The smell will disappear after leaving ketosis.
Simple ways like that will help reduce these side effects during the diet:
- Additional teeth brush during the day;
- Using mint breathing refresher.
Indigestion
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 constipation temporarily.
If the defecation is not observed within 3 days to help your body, you need to complete some simple recommendations:
- Drink more water.
- Add to a diet food containing Na and K, such as broccoli, avocado, salmon.
- Take MG additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
A fast heartbeat in the first few weeks of keto -diet is normal.The main reason is lack of salt and dehydration.Due to a decrease in fluid volume in the bloodstream, the heart is forced to further increase blood to control the pressure.
Reduction of physical performance
Reducing endurance observed only on the first days of diet.When the body adapts to fat consumption, physical endurance will increase.
Gallstones
In people suffering from cholelite, discomfort can increase in the transition period.It is recommended to bear it and not reject the diet, assistance will soon come.
Dyspepsia
The ketogenic diet helps solve problems with the digestive tract.However, in the first weeks, stomach disease can be exacerbated.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, which causes an imbalance of deficiency Mg, Ca, K, Na and Vitamin E. This can cause seizures during sports or at night.
Hypoglycemia - Decreased Blood Sugar
In the first week of adaptation, hypoglycemia is temporarily observed.Decreased blood glucose can cause a little apathetic, fatigue, headaches, blurred thoughts, irritability.
Insomnia
An increase in the amount of fat and protein, combined with a reduction in carbohydrates, will affect sleep negatively while the body adapts to the new nutritional method.The body must adapt to the metabolism of keto-macros, and this can cause temporary insomnia.
Temporary hair hair
In rare cases, hair loss is possible, but the reason is not in a low -carb diet, but in the following factors:
- Biotin deficiency;
- Effluvium telogen - hair loss due to shock caused by a diet diet;
- autoimmune disease or problems with the thyroid gland;
- Lack of calories or protein;
- Lack of sleep and stress.
Ketone rash
The rash in the body in a state of ketosis arises for several reasons:
- Acetone produced by the body during keto-diet can cause inflammation around the blood vessels.
- During excessive hunger, glucose levels in the blood are reduced too much.
- Low -diet combination -Carb with rapid weight loss.
- Allergic reactions to keto -friendly products (eg, products with high fat content and low carbohydrate content).
Increase cholesterol levels
In the ketogenic diet, good cholesterol levels increase.Increasing the level of triglycerides can also be observed, but when body weight is normalized, the indicator will be reduced.
Acute pancreatitis
With pancreatitis exacerbations in the ketogenic diet, it is better not to sit, because health conditions can only worsen.