The diet these is a power system that includes products with a minimal carbohydrate content.This program not only allows you to lose weight, but it also has many health benefits.
What is a diet these
A ketogenic diet assumes not only a decrease in the amount of carbohydrates in the diet, but also an increase in the volume of fats in order to move to a ketosis.
Daily degree of bju: proteins - 35%, fats - 55%, carbohydrates - 10%.
Despite the fact that the ratio of nutrients differs from what is used in the usual carbohydrate nutrition, ketocytes yields high results and helps rebuild food habits.
The essence of the ketogenic diet
Simple and most complex carbohydrates, caffeine -containing drinks are completely excluded from the diet.This food is considered stressful, and the body in this condition begins to actively produce acetone or ketone bodies, and under their influence to separate 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.
The diet allows you to improve control over the frequency of attacks and increase the time intervals between them.
The anticonvulsant effect is provided due to the effects of ketone bodies on the brain.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 the diet is especially high in preschool children.
4 stages
In order for fats to start to become energy, the body exceeds 4 stages:
- The first 12-24 hours in ketocytes continue to pass glucose.
- The next 2 days, the body consumes glycogen reserves located in the liver and muscle.
- The most difficult stage is the processing of fatty acids.
The last stage is ketosis or fat consumption.The body is taught to process only fats, and the burning of proteins at this stage slows down.
What is ketosis
Ketosis is the process of getting energy from fats.Lipids turn into fatty acids and ketones.The latter supplies the brain with glucose deficiency.
How to Enter Ketosis in Keto-Diet
Ketosis can be achieved with hunger.But a long absence in the body of important macro and microelements can provoke the emergence of various diseases.Ketodieta is an alternative method of losing weight 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 dough.
In addition, you can get to know Ketosis with the following symptoms:
- Continuous thirst and dry mouth.
- Frequent calls for urination.
- Drying these.A specific odor appears from the body and the exhausted air.By a person smell of fruit or juice to ease the varnish.After leaving Ketosis, the wind disappears.
- Reduce appetite.
- Increased energy level.
Following the level of ketosis
You can measure ketones:
- Test strips for urine analysis;
- the level of ketone bodies in the extracted air;
- The meter is in the blood.
How to achieve an optimal level
The rate of ketosis can be different.The optimal level depends on the goal.
For example, for the treatment of seizures, a greater amount of ketone bodies is needed.
The process of losing weight or a decrease in blood sugar in the degree of ketosis does not depend.
| The level of ketones in the blood, mmol/l | ABLE |
| up to 0.5 | Access to the desired condition is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies, a decrease in body weight begins and metabolic improvement |
| 1.5-3 | Many experts consider it optimal ketosis in the treatment of seizures |
| 3-7-7 | With this amount of ketone bodies, the result will not improve and deteriorate.Moreover, such indicators can indicate a ketoacidosis - a critical condition, for the exit from which the recipe of intravenous drops is most commonly required to introduce additional medicines.In this case, it is recommended to consult a doctor |
Creating ketosis using training
They help to exhaust glycogen reserves quickly and begin the process of special ketosis exercises:
- The first day is improved foot training;
- second - divided "back + biceps";
- third - "muscles + triceps";
- Fourth intensity interval training (30 minutes).
Health benefits
The ketogenic nourishing system affects the body in the same way as other low -fuel diets with a fat predominance in the diet.However, ketocytes is higher than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, insulin production is reduced, which helps to accumulate subcutaneous fat deposits.Thus, the process of weight loss is accelerated.
Lowering the appetite
The diet these allows you to use less food without much effort and reduce body weight.Many of the weight loss eat 2 times a day, and some even reduce the number of meals 1 time a day without embarrassment for themselves.
By reducing the amount of acne
A decrease in the level of insulin and sugar consumed helps reduce the amount of acne and acne.In addition, a low fuel diet helps reduce inflammation, which is the cause of acne pain.
Help treat cancer
This nutritional system is effectively used in complex cancer therapy, and helps to slow down the growth of neoplasms.Cancer tumors occur as a result of oxidative damage to the mitochondria.This nutrient program reduces oxidative stress and stimulates the formation of new organelles.
Help treat brain diseases
Ketogenic diet is recommended under the following conditions:
- Senile madness of Alzheimer's type;
- cranial damage;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- Amiotrophic side sclerosis.
A diet helps to reduce the symptoms of brain diseases.
Therapy of epilepsy symptoms
This program was originally created for people suffering from epilepsy.Thanks to the ability of Ketons, to depressed the sealing seals in the brain reduces the frequency of attacks.
Reduce blood glucose and control type 2 diabetes
A ketogenic diet helps lower blood glucose.This diet allows you to normalize carbohydrate metabolism.
Intellectual skills and abilities
In these state, the clarity of the mind improves, the focus of attention increases.The power system helps increase mental performance.
Positive effect on PCU symptoms
A ketogenic diet with low fuel reduces insulin resistance.Therefore, it is suitable for overweight women with polycistic ovary syndrome.
Improving digestion
The diet these helps improve the digestive process, prevent bloating.This power system helps to get rid of irritated intestinal symptoms.
Increasing the physical force
Ketogenic diets increase performance and open access to energy from the warehouse of luck.If glucose in intense training burns within hours, then energy sources in fat deposits are able to nourish the body for weeks.
Increasing the longevity
The diet, maintaining regeneration at the cellular level, helps increase a person's total life expectancy.This is due to the fact that the condition of ketosis helps to reduce the toxicity of reactive forms of oxygen and free radicals.
What to do before the diet
The following recommendations will help prepare the diet:
- Take a blood test so that the doctor will determine how effective the program will be.
- Leave only those products that can be used in a diet.
- Make a graph of a gradual decrease in the amount of carbohydrates and sugar in the diet to avoid ketocytes.
- Observe the way of drinking.
Keto-diet varieties
3 types of ketone diet have been developed:
- Classic;
- cyclical;
- Targeting.
Will varieties use its own approach to nutrition.
Standard Classic Standard Basic
This type is also called constant.For a long period, the amount of carbohydrate food in the diet is minimized.
cyclic
This approach involves alternating carbohydrate nutrition with a hairless.The frequency and duration for each person is individually selected.For example, 14 days in a protein and fat diet, and the next 2 weeks in carbohydrates.
Intended
In this variety, carbohydrates are used before training, but in less quantity than required.Such food helps more easily to withstand expanded physical exercise.
Choosing the option
Choosing a variety of ketocytes depends on the purpose a person pursues, as well as a change in well-being in the dietary regime observation process.In the first week, it is recommended to build a diet based on a standard diet, and then, if the body normally perceives such food, you can switch to another type of program.
Moreover, the classic version of the diet is best suited for people who want to get rid of excess, target and cyclic weight contribute to increased muscle mass.
Keto-Diet Power Plan and Rules
When developing a menu plan, it is necessary to include products with minimum carbohydrates and maximum fats.
You can use such recipes for any meal:
- Breakfast - omelets with hard cheese and onions, salmon with avocados and boiled eggs, pancakes cheese without flour;
- Lunches - chicken salad, these specials -salad, roasted vegetables, meat cannon soup, paste;
- Dinner - mushroom casserole, bean bacon or green peas, pork with mozarella.
Is it necessary to count calories
The approximate calorie content of the daily diet with the usual nutrition is 2000 kcal, for weight loss, at high speed decreases by 500 kcal.
However, it is not recommended to consider calories daily because it is difficult to determine their exact amount in food.
It is best to adhere to the finished menu for a week developed as part of a ketogenic diet.
The Table of Permitted Products
| Vegetables and herbs | Dairy products | poultry | FISH | Meat products | Sausage products | Oil and fats |
| Zucchini | Milk 3.2% | Chicken | Salmon | Comb | S/S/S/smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | VEAL | Shards | Butter |
| Cabbage | Sour cream | Goose | ling | Pork | dressing | Linseed |
| Cauliflower | Cream | TurKEy | Herring | lard | Animal fat | |
| Cucumber | Ryazhenka | tone | ham | Cuisine | ||
| olive | pimples | |||||
| Asparagus | Spress | |||||
| Salad | LIVER | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| ham | ||||||
| bunny |
In the diet you can eat brown rice, mushrooms, eggs, soft boiled, mayonnaise, peanuts, linen seeds.Drinking mineral water without gas, green and black tea.
Fully or partially limited products
It is forbidden to use cakes, alcoholic beverages, carbonated and powder, fructose and sorbititis products.It is necessary to exclude pasta, pastries, cereals, starch vegetables from the diet.
You cannot eat sweet milk products, fruits, honey.
You need to refrain from fruit juices, ice cream, any flour product.
Contraindications and possible damage to a ketogenic diet
The ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- kidney function disorders.
Strictly forbidden to adhere to this diet with pregnant and lactative breasts.
these
A few days after the diet begins, weight loss may experience Keto-Grippa manifestations:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- Distribution of attention.
Unpleasant symptoms disappear within 7 days, when the body adapts to getting energy from the fat depot.
At the same time, Keto-Gripp manifestations affect only those people whose well-known menu contained a large number of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml chicken soup 1-2 times a day.
Bad breath
As the body enters ketosis, it turns fats into ketone bodies, in particular acetone, causing an unpleasant odor from the mouth.This is one of the common side effects that lasts 2-5 weeks.The wind will disappear after leaving Ketosis.
Such simple ways will help to reduce this side effect during the diet:
- brushing extra teeth during the day;
- Using mint respiratory fresheners.
Digestive disorders
When you switch to a new diet, there are often intestinal problems.Ketogenic diet is very 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 need to complete some simple recommendations:
- Drink more water.
- Add diet food containing Na and K, such as broccoli, avocados, salmon.
- Get mg additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
tachycardia
The rapid heartbeat in the first weeks of these -diets is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of fluid in the bloodstream, the heart is forced to promote the blood more strongly to control the pressure.
Reduction of physical performance
Reduction of durability is observed only in the early days of the diet.As the body adapts to fat consumption, physical viability will increase.
Stones in the gall
In people suffering from cholelithiasis, discomfort can be increased in the transition period.It is advisable to endure it and not refuse a diet, the relief will come soon.
indigestion
Ketogenic diet helps solve problems with the gastrointestinal tract.However, in the first few weeks, stomach 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 the sport or night.
Hypoglycemia - a decrease in blood sugar
In the first week of adaptation, temporary hypoglycemia is observed.A decrease in blood glucose can cause mild apathy, fatigue, headaches, blurred thinking, irritability.
Insomnia
An increase in the amount of fat and protein, combined with a decrease in carbohydrates, will adversely affect sleep while the body adapts to a new method of nutrition.The body should adapt to Keto-Macros metabolism, 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 fuel diet, but in the following factors:
- Lack of biotin;
- Telogen effluvium - hair loss due to a shock condition caused by dietary diet;
- Autoimmune diseases or thyroid problems;
- lack of calories or proteins;
- Lack of sleep and stress.
Rash
A rash on the body in a ketosis states for several reasons:
- Acetone produced by the body during a diet these can cause inflammation around the blood vessels.
- During excessive hunger, blood glucose levels decrease greatly.
- Combining a low fuel diet with rapid weight loss.
- An allergic reaction to these (ie, products with a high fat content and low carbohydrate content).
Improving cholesterol levels
In a ketogenic diet, the level of good cholesterol increases.An increase in triglyceride levels may also be observed, but while the weight is normalized, the indicators will decrease.
Acute pancreatitis
With the irritation of the pancreatitis in a ketogenic diet, it is best not to sit down, because the state of health can only deteriorate.