Keto Diet is a power system that includes products with the lowest carbohydrate content.This program not only allows you to lose weight, but also brings many health benefits.
What is a keto diet
The ketogenic diet assumes not only a decrease in the amount of carbohydrates in the diet, but also an increase in fat mass to switch to the ketosis state.
Daily Rate of BJU: Protein -35%, Fat -55%, Carbohydrates -10%.
Although the ratio of nutrients differs from the nutrient ratio in the usual carbohydrate nutrition, the keto diet is very effective and helps rebuild food habits.
The nature of a ketogenic diet
Simple and most complex carbohydrates, caffeine-containing beverages are completely excluded from the diet.This nutrient is considered stressful and the body in this state begins to actively produce acetone or ketone bodies and under its influence to split fat deposits.
Ketogenic diet for epilepsy in adults and children
This nutritional method is often used for the treatment of epilepsy in children and adults.
Diet allows you to improve control over attack frequency and increase the time interval between them.
The anticonvulsive effect is ensured due to the effects of ketone bodies on the brain.Ketones help reduce the production of free radicals that destroy cells and increase the production of antioxidants that protect the brain.
The diet of preschool children is particularly effective.
4 stages
In order to start converting fat into energy, the body goes through 4 stages:
- The first 12-24 hours on Keto-Dita continue to spend glucose.
- In the next 2 days, the body uses glycogen reserves to the liver and muscles.
- The most difficult stage is the processing of fatty acids.
The final stage is ketosis or fat consumption.The body is used only to process fat, and burning proteins at this stage will slow down.
What is ketosis
Ketosis is the process of gaining energy from fat.Lipids are converted into fatty acids and ketones.The latter provides the brain with energy that is lacking in glucose.
How to quickly get into Ketopathy on keto diet
Ketosis can be achieved through starvation.However, the long-term absence of important macroscopic and micro-elements in the body can cause the occurrence of various diseases.Ketodieta is another way to lose weight and reduce health damage.
How to know you are in ketosis
You can determine the presence of ketones in your body by analyzing blood and urine or using a breathing dough.
Additionally, you can identify ketosis by the following symptoms:
- Continuous thirst and dry mouth.
- Urination is often required.
- Keto dried.A specific odor appears in the body and the air is exhausted.Reduce varnish from a person's smell or the smell of liquid.After leaving ketosis, the scent disappeared.
- Reduce appetite.
- Energy levels increase.
Track ketosis levels
You can measure ketones:
- Test strips for urine analysis;
- ketone levels in exhaled air;
- The ketones in the blood.
How to achieve the best level
The degree of ketosis may vary.The best level depends on the goal.
For example, in order to treat epilepsy, a large number of ketone bodies are required.
The process of reducing blood sugar to the degree of weight loss or ketosis does not depend on.
| Ketone levels in the blood, mmol/l | state |
| Up to 0.5 | The method of the required state is represented by a value of 0.2 |
| 0.5-3 | With this concentration of ketones, the decrease in weight and metabolism improvement begins |
| 1.5-3 | Many experts believe this is the best ketosis for epilepsy treatment |
| 3-7 | With the number of ketone bodies, the results do not improve and worsen.Furthermore, such indicators can indicate ketoacidosis - a critical situation, as the outlet of the outlet is most often prescribed by intravenous drops to introduce other drugs.In this case, it is recommended to consult a doctor |
Create ketosis using training
They help to quickly deplete glycogen reserves and start the process of special practice of ketosis:
- The first day is enhanced leg training;
- The second - Split - Training "Back + Biceps";
- The third - “Muscle + Triceps”;
- Fourth - High-intensity interval training (30 minutes).
Health Benefits
The ketogenic nutrition system affects the same way as other low-carb diets, where fat dominates the diet.However, Keto-Diet is higher than efficiency.
Reduce weight
As sugar is excluded, insulin production is reduced, which helps accumulate subcutaneous fat deposition.Therefore, the weight loss process is accelerated.
Decreased appetite
The keto diet allows you to use less food and lose weight without much effort.Many people eat twice a day when they lose weight, and some even reduce the number of meals to once a day without making themselves uncomfortable.
Reduce the amount of acne
Lower levels of insulin and sugar can help reduce the amount of acne and acne.Additionally, a low-carb diet helps reduce inflammation, which is the cause of acne pain.
Helps treat cancer
This nutritional system is effectively used in complex therapies of cancer and helps reduce tumor growth.Cancer is caused by oxidative damage to mitochondria.The nutritional program reduces oxidative stress and stimulates the formation of new organelles.
Helps treat brain diseases
A ketogenic diet is recommended under the following conditions:
- Alzheimer's disease;
- Skull injury;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- Side muscular trophic sclerosis.
Diet and diet help relieve symptoms of brain disease.
Treatment of epilepsy symptoms
The program was originally created for people with epilepsy.Thanks to the ability of ketones, reducing the focus of excitement in the brain reduces the frequency of attack.
Reduce blood sugar and control of type 2 diabetes
A ketogenic diet helps reduce blood sugar.This diet allows you to standardize carbohydrate metabolism.
Energy and intellectual abilities
In Ketocholid state, the clarity of thinking increases and the focus increases.The power system helps improve psychological performance.
Positive effects on PCU symptoms
A low-carbon ketogenic diet lowers insulin resistance.Therefore, it is suitable for women who are overweight with polycystic ovary syndrome.
Improve digestion
A keto diet helps improve digestion and prevent bloating.This power system helps get rid of symptoms of the irritating bowel.
Increase physical strength
The ketogenic diet improves the performance of the fat warehouse and opens up to get energy.If glucose burns during intensive training is performed within a few hours, the energy in fat deposition can feed the body for several weeks.
Life expectancy
The keto diet remains regenerated at the cellular level, which helps improve a person's overall life expectancy.This is due to the fact that the ketosis state helps to reduce the toxicity of reactive oxygen and free radicals.
What to do before eating
The following suggestions will help prepare for your diet:
- A blood test is performed to determine the results of the procedure based on the doctor's results.
- Stay in the house only, only those products that can be used for diet.
- Draw the amount of carbohydrates and sugar in your diet gradually decreases to avoid ketone grip.
- Observe drinking patterns.
Keto-Diet variety
3 keto diets have been developed:
- classical;
- Periodicity
- Target.
Each variety uses its own nutritional method.
Classic Standard Basic
This type is also called a constant.For a long time, the diet has the smallest amount of carbohydrate food.
Periodicity
This approach involves the alternation of carbohydrate foods and hairless foods.Each person's frequency and duration are individually selected.For example, the protein and fat diet is 14 days and carbohydrates for the next 2 weeks.
Target Type
On this breed, carbohydrates are used before training, but in less than required.This nutrition helps to cope with enhanced physical fatigue more easily.
Selected Choice
The choice of various keto genes depends on the purpose one pursues and changes in well-being in the process of observing dietary regimens.During the first week, it is recommended to establish a diet based on a standard diet, and then, if the body generally considers this nutrition, you can switch to another type of program.
Additionally, the classic version of the diet is more suitable for people who want to get rid of excessive weight, targeted and circulating, which helps increase muscle mass.
Plans and Power Rules Keto-Diet
When making a menu plan, it is necessary to include products with minimal carbohydrates and maximum fat.
You can use this recipe for every meal:
- Breakfast - omelette, grilled cheese and onion, salmon with avocado and cooked eggs, cheese pancakes without flour;
- Lunch - Chicken salad, special ketones - Sarad, grilled vegetables, soup soup, paste;
- Dinner - Mushroom casserole, bacon with beans or green peas, pork and mozarella.
Is it necessary to calculate calories
The approximate calorie content of the daily diet is 2000 kcal with the usual nutrition to lose weight, and a high-speed reduction of 500 kcal.
However, it is not recommended to consider calories every day, as it is difficult to determine the exact amount of food.
It is best to follow the finished menu for a week to develop as part of the ketogenic diet.
Allowed Product List
| Vegetables and herbs | Dairy products | bird | fish | Meat products | Sausage products | Oil and fat |
| squash | Milk 3.2% | chicken | Pink salmon | beef | Sausages/slugghish s/s/sking | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | salmon | veal | Fragments | butter |
| Beijing cabbage | Sour cream 25% | Goose | sturgeon | pork | sausage | Flaxseed oil |
| cauliflower | 20% cream | turkey | Herring | Salou | Animal fat | |
| cucumber | Ryazhenka | tuna | bacon | Cooking fat | ||
| Olives | acne | |||||
| asparagus | Sprat | |||||
| Iceberg Salad | Cod liver | |||||
| asparagus | Red caviar | |||||
| seafood | ||||||
| Ham | ||||||
| rabbit |
In terms of diet, you can eat brown rice, mushrooms, eggs, cooked, mayonnaise, peanuts, flax seeds.Drink mineral water, no gas, green and black tea.
Completely or partially limited products
Candy, alcoholic, carbonated and powdered beverages, fructose and sorbitrage products are prohibited.It is necessary to exclude pasta, pastries, cereals, starchy vegetables from the diet.
You can't eat sweet dairy, fruits, honey.
You should avoid juices, ice cream, any flour products.
Contraindications and possible harms to ketogenic diet
Keto diet taboos:
- diabetes;
- heart disease;
- Renal dysfunction.
It is strictly prohibited to use pregnant and breastfeeding breasts to adhere to this diet.
Keto-Gripp
A few days after the diet begins, you may experience keto-Fruit Dragon Family’s performance:
- Headache;
- fatigue;
- Vomit;
- Dizziness;
- Lack of motivation;
- Spreading attention.
The unpleasant symptoms disappear within 7 days as the body adapts to gain energy from the fat warehouse.
Meanwhile, Keto-Gripp's performance only affects those familiar with the menu containing a lot of simple carbs.You can drink 200 ml of chicken broth every day to eliminate unpleasant symptoms.
Bad breath
When the body enters ketosis, it turns fat into ketone bodies, especially acetone, resulting in an unpleasant oral odor.This is one of the common side effects that last for 2-5 weeks.The scent will disappear after leaving ketosis.
This simple method will help reduce this side effect during your diet:
- Extra brushing during the day;
- Use a mint freshener for breathing.
Digestive disorders
When switching to a new diet, there are usually problems with the gut.The ketogenic diet is too distinct in food habits, which can lead to diarrhea and temporary constipation.
If you have not observed bowel movements to help your body within 3 days, some simple suggestions need to be completed:
- Drink more water.
- Add dietary foods 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.
Tachocardia
Ketodite's fast heartbeat in the first few weeks is normal.The main reasons are lack of salt and dehydration.Due to the reduced volume of fluid in the blood, the heart is forced to promote blood more vigorously to control stress.
Reduce physical performance
Reduced endurance was observed only during the first few days of the diet.As the body adapts to fat consumption, the body's endurance will increase.
Gallstones
Transitional discomfort may increase in patients with cholelithiasis.It is recommended to endure it and not refuse to eat, relief will appear soon.
indigestion
A ketogenic diet helps solve gastrointestinal problems.However, stomach problems may worsen in the first few weeks.
Muscle spasm
At the beginning of the diet, the body loses a lot of water and electrolytes, resulting in an imbalance in Mg, CA, K, K, NA and vitamin E deficiency.This can cause epilepsy during exercise or at night.
Hypoglycemia - blood sugar drop
During the first adaptation week, temporary hypoglycemia was observed.A decrease in blood sugar can lead to mild indifference, fatigue, headache, blurred thinking, and irritability.
Insomnia
Increased amounts of fat and protein, coupled with a decrease in carbohydrates, will have a negative impact on sleep, and the body adapts to a new nutritional method.The body should adapt to the metabolism of keto nipple, which may lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not a low-carbon diet, but the following factors:
- Biotin deficiency;
- Catalytic arisingular type - hair loss caused by a shock state caused by diet and diet;
- thyroid autoimmune disease or problem;
- calorie or protein deficiency;
- Lack of sleep and stress.
Keto rash
There are many reasons for the intracorporeal rash that develops ketosis:
- The acetone produced by the body during ketone droplets can cause inflammation around the blood vessels.
- During excessive starvation, the glucose levels in the blood are reduced too much.
- A combination of a low-carb diet with a quick weight loss.
- Allergic reactions to keto-friendly products (i.e. products with high fat content and low carbohydrate content).
Improve cholesterol levels
On a ketogenic diet, good cholesterol levels increase.An increase in triglyceride levels can also be observed, but the index will decrease as weight normalization.
Acute pancreatitis
As pancreatitis worsens in the ketogenic diet, it is best not to sit down, as health will only worsen.