Keto Diet is an energy system containing minimal carbohydrate products.Not only does this program allow weight loss, it also has many benefits to health.
What is keto diet
The ketogenic diet not only requires a decrease in carbohydrates, but also increases the amount of fats to switch to ketosis.
BJU daily ratio: proteins - 35%, fats - 55%, carbohydrates - 10%.
Although the proportion of nutrients is different from the usual carbohydrate nutrition, Keto-Diet gives quite high results and promotes the reconstruction of food habits.
The essence of ketogenic diet
Simple and most complex carbohydrates, caffeine -containing drinks are completely excluded from the diet.This nutrition is considered stressful, and in this condition the body actively produces acetone or ketone bodies and is influenced by sharing fat deposits.
Ketogenic diet for epilepsy for adults and children
This nutrition method is often used for therapeutic purposes of epilepsy of children and adults.
The diet allows you to check the frequency of attacks and increase the time intervals between them.
The anticonvulsant effect is provided by the effects of ketone bodies on the brain.Ketons contribute to the reduction of free radicals that destroy the cells and the increase in the production of antioxidants in the brain.
The effectiveness of the diet is particularly high in kindergarten children.
4 sections
In order for fats to become energy, the body passes through 4 stages:
- The first 12-24 hours of the Keto-Dita continue to spend glucose.
- For the next 2 days, the body spends glycogen reserves 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 gets used to only the fats processing and the burning of proteins at this stage slows down.
What is ketosis
Ketosis is the process of acquiring fats.Lipids are converted into fatty acids and ketones.The latter provides energy to the brain with lack of glucose.
How to quickly enter ketosis in keto-diet
Ketosis can be achieved by starvation.However, the long departure of important macro and micronutrients can trigger the occurrence of various diseases.Ketodieta is an alternative method of weight loss with minimal health damage.
How to understand whether or not in ketosis or
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:
- Constant thirst and dry mouth.
- Frequent calls for urination.
- Keto-drying.A special smell of body and exhausted air appears.The scent of fruit or liquid from a person to alleviate varnish.After leaving ketosis, the odor disappears.
- Reducing appetite.
- Increased energy level.
To track the level of ketosis
You can measure the ketones:
- Test strips for urine analysis;
- The level of ketone bodies in exhaled air;
- Ketone meter in the blood.
How to reach the optimal level
The degree of ketosis may be different.The optimum level depends on the target.
For example, a larger amount of ketone bodies are needed to handle seizures.
The process of loss of weight loss or blood sugar levels does not depend on ketosis.
| The level of ketone in the blood, mmol/l | State |
| up to 0.5 | Approach to desired status is indicated by 0.2 |
| 0.5-3 | Such concentrations of ketone bodies begin to decrease body weight and metabolism |
| 1.5-3 | Many experts consider this to be optimal ketosis in treating seizures |
| 3-7 | With this amount of ketone body, the result does not improve and deteriorate.In addition, such indicators may indicate ketoacidosis - a critical state of exit that is most often needed to introduce additional drugs for intravenous drops.In this case it is advisable to consult a doctor |
Create ketosis with workout
They help to quickly exhaust glycogen reserves and start the process of ketosis special exercises:
- The first day is the training of enhanced legs;
- The second - divided - training "back + biceps";
- the third - "muscles + triceps";
- Fourth - high intensity interval training (30 minutes).
Health benefits
The ketogenic nutritional system affects the body as well as other low -carbohydrate diets that predominance of fats in the diet.However, keto-diet is higher than efficiency.
The loss of excessive body weight
Due to the exclusion of sugar, the production of insulin decreases, which promotes the accumulation of subcutaneous fat deposits.Thus, the weight loss process accelerates.
A decrease in appetite
The keto diet allows you to use less food without much effort and reduce your body weight.Many weight loss eats twice a day, and some even reduce the number of meals to 1 daily without causing themselves discomfort.
To reduce the amount of acne
The decrease in the levels of insulin and the sugar consumed helps to reduce acne and acne.In addition, a low -carbohydrate diet helps to reduce inflammation, which is the cause of acne pain.
Help in treating cancer
This nutrition system is used effectively in the complex therapy of cancer and helps to slow down tumors.Cancer cancer is the result of oxidative damage to mitochondria.This nutrition program reduces oxidative stress and stimulates the formation of new organels.
Help in treating brain diseases
The ketogenic diet is recommended under the following conditions:
- Senile dementia of the Alzheimer type;
- skull injury;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- Side amyotrophic sclerosis.
The diet helps to reduce the symptoms of brain diseases.
Therapy of symptoms of epilepsy
This program was originally created for people with epilepsy.Due to the ability of ketones to reduce the focus of excitement in the brain, it reduces the frequency of attacks.
Reducing blood glucose levels and regulating type 2 diabetes
The ketogenic diet reduces the reduction of blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and mental abilities
In the ketotic state, the clarity of the mind improves and the concentration of attention increases.The energy system promotes increasing mental performance.
Positive effect on PCU symptoms
A low carbos ketogenic diet reduces insulin resistance.Therefore, polycystic ovarian syndrome is suitable for overweight women.
To improve digestion
The keto diet promotes the digestive process to improve and prevents bloating.This energy system helps to get rid of the symptoms of irritated intestines.
Increased physical strength
The ketogenic diet increases performance and open access to energy from FAT depot.If glucose burns within a few hours of intensive workouts, the energy sources of fat deposits can feed the body for weeks.
An increase in life expectancy
Maintaining the keto diet, maintaining regeneration at the cellular level, promotes a person's total life.This is due to the fact that the condition of ketosis helps to reduce the toxicity of the reactive forms of oxygen and free radicals.
What to do before the diet
The following recommendations will help you prepare for your diet:
- Take a blood test so that the results will determine how effective the program will be.
- Leave the house, only products that can be used in diet.
- Make a graph for gradual reduction of carbohydrates and sugar in your diet to avoid keto adhesion.
- Observe the drinking mode.
The varieties of keto-diet
The development of 3 types of ketone diets has been developed:
- classic;
- cyclic;
- Targeted.
Each breed uses its own approach to nutrition.
Classic standard basic
This type is also called constant.For a long time, the amount of carbohydrate foods in the diet is minimized.
Cyclic
This approach includes carbohydrate meals alternation with hairless.The frequency and duration of each person is selected separately.For example, 14 days on the diet of proteins and fats on the next 2 weeks of carbohydrates.
Target type
Carbohydrates are used before training, but is used in less than necessary.Such nutrition can cope more with increased physical effort.
To choose the option
Choosing a variety of keto diets depends on the purpose of a person and to change the welfare when observing the diet system.The first week is recommended to make a diet based on a standard diet, and if the body usually detects such a diet, you can switch to another type of program.
In addition, the classic version of the diet is more suitable for those who want to get rid of overweight, targeted and cyclic contributions to increase muscle mass.
Plan and power rules keto-diet
When developing the menu plan, products with minimal carbohydrates and maximum fats should be included.
You can use such recipes for every meal:
- Breakfast - omelette with hard cheese and onions, salmon avocado and cooked eggs, cheese pancakes without flour;
- Lunch - chicken salad, special keto -salad, fried vegetables, soup with meatballs, paste;
- Dinner - mushrooms, bacon beans or green peas, pork with mozarella.
Do you need to calculate calories?
The daily diet with a usual nutrition has an approximate calorie content of 2000 kcal, and the high speed reduces 500 kcal for weight loss.
However, it is not recommended to consider daily calories because it is difficult to determine the exact amount of food in the food.
It is better to keep the finished menu for a week as part of a ketogenic diet.
Table of authorized products
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage | Oil and fats |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s/slow and s/smoked | Vegetable oil |
| Green pea | Kefir 3.2% | Duck | Salmon | Veal | Splint | Butter |
| Peking | Sour cream 25% | Goose | Sturgeon | Pork | Sausage | Linseed oil |
| Cauliflower | 20% cream | Turkey | Herring | Salo | Animal fat | |
| Cucumber | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Sprays | |||||
| Iceberg | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
You can consume brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, linseed.Mineral water drank without gas, green and black tea.
Products completely or partially limited
The use of sweets, alcoholic, carbonated and powder drinks, fructose and sorbitol products is prohibited.The dough, cakes, cereals, starch vegetables from the diet should be closed.
You do not eat sweet dairy products, fruits, honey.
Refrain from fruit juices, ice cream, any flour product.
Contraindications and possible damage to the ketogenic diet
The ketogenic diet is contraindicated:
- diabetes;
- heart disease;
- kidney function disorders.
It is strictly forbidden to adhere to this diet with pregnant and breastfeeding breasts.
Keto-gripper
A few days after the start of the diet, weight loss can experience the manifestations of keto-grippa:
- headache;
- fatigue;
- vomit;
- dizziness;
- lack of motivation;
- Scattering attention.
The unpleasant symptoms disappear within 7 days when the body adapts to energy from the fat store.
At the same time, the manifestation of keto-grippe only affects people whose familiar menu contained many simple carbohydrates.You can eliminate unpleasant symptoms by consuming 200 ml of chicken soup 1-2 times a day.
Bad breath
As the body enters ketosis, it converts the fats into a ketone body, especially acetone, which causes an unpleasant odor from the mouth.This is one of the most common side effects that last for 2-5 weeks.The odor disappears after leaving ketosis.
Such simple methods help to reduce this side effect during the diet:
- Additional tooth wash during the day;
- User use of mint refreshments.
Digestive disorders
When you switch to a new diet, there are often problems with the bowels.The ketogenic diet is too sharp in food customs, which can occur both diarrhea and temporary constipation.
If the act of emptying is not observed within 3 days to help your body, you need to fill in some simple recommendations:
- Drink more water.
- Add na and K meal foods such as broccoli, avocado, salmon.
- Take the MG additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachicardia
In the first weeks of Keto -Diets, the quick heartbeat is normal.The main reason for this is the lack of salt and dehydration.Due to a reduction in fluid in the bloodstream, the heart is forced to promote blood pressure.
To reduce physical performance
Reducing durability is observed only in the first days of the diet.As the body adapts to fat consumption, physical perseverance will increase.
Gallstones
In people with cholelithiasis, discomfort may increase during the transitional period.We recommend that you endure and not reject the diet, the relief will soon come.
Dyspepsy
A ketogenic diet helps to solve the problems of the stomach -intestine tract.However, in the early weeks, stomach diseases can worsen.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolyte, leading to the imbalance of vitamin Mg, Ca, K, Na and E.This can cause seizures during the sport or at night.
Hypoglykaemia - a drop of blood sugar
Temporary hypoglycaemia can be observed during the first adaptation week.Drops of blood sugar can cause mild apathy, fatigue, headache, blurred thinking, and irritability.
Insomnia
Increased fat and protein, combined with reducing carbohydrates, negatively affects sleep while the body adapts to a new diet.The body must adapt to the metabolism of keto-macros, which can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the cause is not in the low Carb diet, but in the following factors:
- Biotin deficiency;
- Telogen effluvium - hair loss due to the shock condition caused by diet;
- autoimmune diseases or problems with the thyroid gland;
- calorie or protein quiet;
- Lack of sleep and stress.
Ketone rash
Body rash in a state of ketosis appears for several reasons:
- During keto-data, the body-produced acetone can cause inflammation around the blood vessels.
- During excessive starvation, glucose levels in the blood decrease too much.
- A combination of low -carbohydrate diets and rapid weight loss.
- Allergic reaction to keto-friendly products (ie products with high fat and low carbohydrate content).
To improve cholesterol
For a ketogenic diet, good cholesterol levels increase.The increase in triglycerides can also be observed, but as the weight normalizes, the indicators decrease.
Acute pancreatitis
When worsening of pancreatitis in a ketogenic diet, it is better not to sit down because health can only worsen.