Keto Diet is a energy system that includes products with minimal carbohydrate content.This program not only allows you to lose weight, but it also has many health benefits.
What is a KETO diet
A ketogenic diet requires not only a decrease in the amount of carbohydrates in the diet, but also an increase in the volume of fats in order to go into a state of zest.
BJU daily rate: proteins - 35%, fats - 55%, carbohydrates - 10%.
Although the proportion of nutrients differs from the one used in the usual carbohydrate diet, Keto-Diet gives quite high results and helps to rebuild food habits.
The essence of ketogenic diet
Simple and most complex carbohydrates, caffeine -containing drinks are completely excluded from the diet.This diet is considered stressful and the body in this condition begins to produce active acetone or ketone bodies and under their influence on divided fat deposits.
Ketogenic diet for epilepsy to adults and children
This nutrition method is often used for therapeutic purposes for epilepsy in children and adults.
Diet allows you to improve control of the incidence of attacks and increase the intervals between them.
The anticonvulsant effect is ensured by the effects of the body of the body on the brain.Ketones help reduce the production of free radicals that destroy cells and increase the production of antioxidants that protect the brain.
Nutrition efficiency is particularly high in preschoolers.
4 stages
In order for fats to begin to turn into energy, the body goes 4 stages:
- The first 12-24 hours at Keto-Dita continue to spend glucose.
- In the next 2 days, the body spends glycogen reserves found in the liver and muscles.
- The most difficult stage is to treat fatty acids.
The last stage is ketosis or fat consumption.The body is used for only fat treatment and the burning of protein at this stage slows down.
What is ketosis
Ketosis is the process of acquiring energy from fats.Lipids are converted to fatty acids and ketones.The latter supplies the brain with glucose deficiency.
How to quickly insert kettling to Keto-Diet
Ketosis can be achieved by starvation.But a long absence of the body of significant macro and micro -proceedings can cause various diseases to occur.Ketodieta is an alternative method of weight loss with minimal health damage.
How to understand that you are in the 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 with the following symptoms:
- Fixed thirst and dry mouth.
- Frequent urination calls.
- KETO-RECEPT.A particular scent appears from the body and the exhausted air.Of a person smells of fruit or liquid to relieve the varnish.After abandoning ketosis, the smell disappears.
- Reduction of appetite.
- Increased level of energy.
Monitoring the level of ketosis
You can count the ketones:
- Test strips for urine analysis.
- the level of ketones in exhaled air.
- Keton meter in blood.
How to achieve an optimal level
The degree of zestosis may be different.The optimum level depends on the target.
For example, for the treatment of seizures, a greater amount of ketones is required.
The process of losing weight or reduction of blood sugar in the degree of zestosis does not depend.
| The level of ketones in the blood, mmol/l | Situation |
| up to 0.5 | The approach of the desired state is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of ketones, the reduction of body weight and metabolic improvement begins |
| 1.5-3 | Many experts consider optimal ketosis in the treatment of seizures |
| 3-7 | With this amount of ketones, the result will not improve and worsen.In addition, these indicators can indicate a kettleacle - a critical condition, for the output that requires the prescription of intravenous Droppers to introduce additional drugs.In this case, it is recommended to consult a doctor |
Create zest using training
They help to quickly exhaust glycogen reserves and begin the process of special ketosis exercises:
- The first day is enhanced training of the legs.
- The second - separated "back + biceps".
- The third - "muscle + triceps";
- Fourth - high intensity interval training (30 minutes).
Health benefits
The ketogenic nutrition system affects the body in the same way as other low -fat diets with fat supremacy in the diet.However, KETO-Nutrition is higher than performance.
Loss of excess body weight
Thanks to the exclusion of sugar, insulin production is reduced, which helps to accumulate subcutaneous fat deposits.This accelerates the weight loss process.
Decrease in appetite
The Keto diet allows you to use less foods without much effort and reduce body weight.Many weight loss eat twice a day, and some even reduce the number of meals to once a day without discomfort for themselves.
By reducing the amount of acne
Reducing insulin level and sugar consumption helps to reduce the amount of acne and acne.In addition, a low -carbia diet helps reduce inflammation, which is the cause of acne pain.
Help in treatment of cancer
This nutrition system is effectively used in complex treatment of cancer and helps to slow down the development of neoplasms.Cancer tumors occur as a result of oxidative damage to mitochondria.This diet program reduces oxidative stress and stimulates the formation of new organs.
Help in treatment of brain diseases
The ketogenic diet is recommended in the following conditions:
- Gerontic dementia of the alzheimer's type.
- cranial injury;
- Current paralysis.
- schizophrenia;
- Huntington Syndrome.
- Lateral amyotrophic sclerosis.
A diet helps to reduce the symptoms of brain diseases.
Treatment of epilepsy symptoms
This program was originally created for people suffering from epilepsy.Thanks to the ability of ketones, depression of the outbreaks of enthusiasm in the brain reduces the incidence of attacks.
Reduce blood glucose and control of type 2 diabetes
A ketogenic diet helps reduce blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and spiritual ability
In the ketone 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 -peripheral ketogenic diet reduces insulin resistance.Therefore, it is suitable for women with overweight with polycystic ovary syndrome.
Improved digestion
The keto diet helps to improve the digestive process, prevent bloating.This power system helps get rid of the symptoms of irritated bowels.
Increased physical strength
Ketogenic diets increase performance and open access to energy from the fat warehouse.If glucose in intensive education burns in a few hours, then energy resources in fat deposits are able to feed the body for weeks.
Increasing life expectancy
The Keto diet, keeping the regeneration at the cellular level, helps to increase a person's overall life expectancy.This is due to the fact that the state of ketosis helps to reduce the toxicity of reactive forms of oxygen and free radicals.
What to do before diet
The following recommendations will help prepare for nutrition:
- Take a blood test so that based on the results, the doctor determines how effective the program will be.
- Leave only those products that can be used on a diet.
- Make a graph of a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid the keto handle.
- Observe the alcohol consumption function.
KETO-Nutrition varieties
3 types of ketones have been developed:
- classical;
- cyclic;
- Targeted.
Each variety uses its own approach to diet.
Classic standard basal
This type is also called fixed.For a long time, the amount of carbohydrate foods in the diet is minimized.
Cyclic
This approach involves the alternation of carbohydrate foods with hairless.The frequency and duration for each person is chosen individually.For example, 14 days in a diet of protein and fats and in the next 2 weeks in carbohydrates.
Targeted guy
In this variety, carbohydrates are used before training, but in fewer quantities than required.This diet helps more easily to cope with improved physical effort.
The choice of selection
Choosing a Keto-Diets variety depends on the purpose of a person, as well as a change in prosperity in the process of observing the dietary regime.In the first week, it is recommended to build a diet based on a standard diet and then, if the body normally perceives such a diet, you can go to another program type.
In addition, the classic version of the diet is more suitable for people who want to get rid of overweight, target and circular contribution to increasing muscle mass.
Keto-Diet Planning Rules and Power Rules
When developing a menu design, it is necessary to include products with minimal carbohydrates and maximum fats.
You can use such recipes for each meal:
- Breakfast - omelette with hard cheese and onions, avocado salmon and boiled eggs, flour -free cheese pancakes.
- Lunch - Chicken salad, special kettle - salad, roasted vegetables, meat balls soup, paste.
- Dinner - mushroom saucepan, bacon with beans or green peas, pork with Mozarella.
It is necessary to measure calories
The approximate calorie content of daily diet with the usual diet is 2000 kcal, for weight loss, high speed 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 best to attach to the final menu for a week that was developed as part of a ketogenic diet.
Table of permissible products
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and fats |
| Pumpkin | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s/sluggish and s/smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Veal | Fragments | Butter |
| Beijing | Sour cream 25% | Goose | Sturgeon | Pork | Sausage | Linseed oil |
| Cauliflower | 20% cream | Turkey | Herring | Sitting room | Animal fat | |
| Anguish | Riazenca | Tuna | Bacon | Cooking fat | ||
| Olive | Acne | |||||
| Asparagus | Breaks | |||||
| Iceberg salad | Liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
In the diet you can eat brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, flax seeds.Drinking mineral water without gas, green and black tea.
Fully or partially limited products
It is forbidden to use pastry, alcoholic, carbonated and powder, fructose and sorbites.It is necessary to exclude pasta, pasta, cereals, starchy vegetables from the diet.
You can't eat sweet dairy products, fruits, honey.
You should avoid fruit juices, ice cream, flour products.
Contraindications and possible damage to a ketogenic diet
The ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- Kidney function disorders.
It is strictly forbidden to adhere to this diet with pregnant and female breasts.
KETO-Folding
A few days after diet starts, weight loss can experience Keto-Grippa events:
- headache;
- fatigue;
- vomit?
- dizziness;
- lack of incentives;
- The dispersion of attention.
The unpleasant symptoms disappear within 7 days when the body adapts to the acquisition of energy from the fat storage.
At the same time, the events of the KETO-Praxage affect only those people whose familiar 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.
Malevolent
As the body enters ketosis, it converts fats into ketone bodies, 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 exit from ketosis.
Such simple ways will help reduce this side effect during diet:
- Additional teeth brushing during the day;
- Using deodorant mint from breathing.
Digestive disorders
When moving to a new diet, there are often problems with intestines.The ketogenic diet is very abrupt in food habits, which can occur both diarrhea and temporary constipation.
If the act of abstraction is not observed within 3 days to help your body, you must complete some simple recommendations:
- Drink more water.
- Add food foods containing NA and K, such as broccoli, avocado, salmon.
- Get add -on mg.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
The fast 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 fluid volume in the bloodstream, the heart is forced to more strongly promote blood to control the pressure.
Reduction of physical performance
The reduction in endurance is observed only in the first days of diet.As the body adapts to fat consumption, natural strength will increase.
Gallstones
In people suffering from gallstones, discomfort can be increased during the transitional period.It is advisable to endure it and not deny a diet, the relief will come soon.
Indigestion
The ketogenic diet helps to solve problems with the gastrointestinal tract.However, in the first few weeks, gastric diseases can worsen.
Muscle cramps
At the beginning of the diet, 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 sport or at night.
Hypoglycaemia - a drop of sugar in the blood
In the first week of adjustment, temporary hypoglycaemia is observed.A drop in blood glucose can cause slight apathy, fatigue, headaches, blurry thinking, irritability.
Insomnia
Increasing the amount of fat and protein, coupled with the decrease in carbohydrates, will adversely affect sleep while the body adapts to a new diet method.The body should be adapted to the metabolism of the vacuum-macros, and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not on the low -rating diet, but in the following factors:
- Biotin deficiency;
- Telogen Effluvium - Hair loss due to a state of shock caused by nutritional diet.
- autoimmune diseases or problems with the thyroid gland.
- calories or protein deficiency.
- Lack of sleep and stress.
Ketona rash
A rash on the body in a state of zestously appears for a variety of reasons:
- Acetone produced by the body during a nutrition can cause inflammation around the blood vessels.
- During excessive starvation, blood glucose levels decreases too much.
- The combination of a low -coconut diet with rapid weight loss.
- An allergic reaction to Keto -friendly products (ie high fat content and low -carbohydrate content).
Improve Cholesterol levels
In a ketogenic diet, the level of good cholesterol increases.There may also be an increase in the level of triglycerides, but as the weight is normalized, the indicators will decrease.
Acute pancreatitis
By deteriorating pancreatitis on a ketogenic diet, it is best not to sit, because the health condition can only worsen.