The keto diet is a power system consisting of products with minimal carbohydrate content.This program not only allows you to lose weight, but also has many benefits for health.
What is keto diet
A ketogenic diet not only considers the decrease in the amount of carbohydrates in the diet, but also has an increase in the amount of fat to switch to the condition of ketosis.
Daily Rate of Bju: Protein - 35%, Fat - 55%, Carbohydrate - 10%.
Despite the fact that the ratio of nutrients varies from one to one used in normal carbohydrate nutrition, keto-diet gives quite high results and helps in reconstruction of food habits.
Catogenic diet essence
Simple and most complex carbohydrates, caffeine -rich drinks are completely excluded from the diet.This nutrition is considered stressful, and in this state the body actively starts producing acetone or keton bodies, and under their effects to divide fat deposits.
Catogenic diet for epilepsy in adults and children
This nutrition method is often used for medical purposes for epilepsy in children and adults.
The diet allows you to improve control of the frequency of attacks and increase the time interval between them.
Anticonvulsant effects are ensured due to the effects of ketone bodies on the brain.Caton contributes to the decrease in production of free radicals that destroy cells and increase in the production of antioxidants that protect the brain.
The effectiveness of the diet in preschool children is particularly high.
4 steps
To start fat into energy, the body passes through 4 steps:
- The first 12-24 hours of glucose continue to spend glucose on Keto-Dita.
- In 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 final stage is ketosis or fat consumption.The body is used only to process fat, and at this stage the irritation of protein is slowed.
What is ketosis
Ketosis is the process of obtaining energy from fat.Lipids are converted into fatty acids and ketones.The latter supplies the brain with energy with a lack of glucose.
How to quickly enter ketosis on keto-diet
Ketosis can be obtained by starvation.But a prolonged absence in the body of important macro and microelements can provoke the occurrence of various diseases.Ketodiata is an alternative way to lose 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 breathing dough.
In addition, you can identify ketosis with the following symptoms:
- Constant thirst and dry mouth.
- Frequent calls for urination.
- Keto-dry.A specific smell appears from the body and tired air.A person smells fruits or liquid to relieve varnish.After leaving ketosis, the smell disappears.
- loss of appetite.
- Increase in energy level.
Ketosis level
You can measure ketones:
- Testing strips for urine analysis;
- The level of keton bodies in the air exhaling;
- Caton meter in the blood.
How to achieve an optimal level
The degree of ketosis may vary.The optimal level depends on the target.
For example, for the treatment of seizures, a large amount of keton bodies is required.
The process of losing weight or decrease in blood sugar does not depend on the degree of ketosis.
| Cattone levels in the blood, mmol/l | State |
| Up to 0.5 | The approach to the desired position is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of keton bodies, body weight and metabolic improvement begin to decrease |
| 1.5-3 | Many experts consider it to be optimal ketosis in the treatment of seizures |
| 3-7 | With this volume of ketone bodies, the result will improve and deteriorate.In addition, such indicators a ketoosidosis - a serious condition, may indicate for the exhaust, from which the prescription of intravenous droppers is most often required to introduce additional drugs to the prescription.In this case, it is recommended to consult a doctor |
Catosis using training
They help eliminate glycogen reserves quickly and start the process of ketosis special practice:
- Leg training is increased on the first day;
- Second - division - "back + biceps";
- Third - "muscles + triceps";
- Fourth - high intensity interval training (30 minutes).
Health facilities
Catogenic nutritional system affects the body in the same way as other low -car diet with the predominance of fat in the diet.However, the keto-degree is higher than the efficiency.
Additional body weight loss
Thanks to the exclusion of sugar, the production of insulin decreases, which helps in accumulating the subcutaneous fat deposits.Thus, the weight loss process accelerates.
loss of appetite
Keto diet allows you to use less food without much effort and reduce body weight.Many weight losses eat 2 times a day, and some also minimize the number of foods, without discomfort for themselves 1 time.
Reducing acne
Insulin and consumption reduction in sugar levels helps reduce the amount of acne and acne.In addition, a low -carb diet helps reduce inflammation, which is the cause of acne pain.
Help in the treatment of cancer
This nutrition system is used effectively in complex therapy of cancer, and helps to slow down the development of neoplasm.Mitochondria is a cancerous tumor as a result of oxidative damage.This nutrition program reduces oxidative stress and stimulates the formation of new organs.
Help in the treatment of brain diseases
Catogenic diet is recommended in the following situations:
- Alzheimer's type of senil dementia;
- Cranial injury;
- Shivering paralysis;
- A type of mental disorder;
- Huntington syndrome;
- Lateral amyotrophic sclerosis.
A diet diet helps in reducing the symptoms of brain diseases.
Epileptic symptoms
The program was originally designed for people suffering from epilepsy.Thanks to the ability of keton, the frequency of attacks to suppress the foci of stimulation in the brain decreases.
Reduction of blood sugar and control of type 2 diabetes
A ketogenic diet helps reduce blood sugar.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual capacity
In the kettic state, the clarity of the mind improves, the concentration of meditation increases.The power system helps in increasing mental performance.
Positive effects on PCU symptoms
A low -carb ketogenic diet reduces insulin resistance.Therefore, it is suitable for overweight women with polycystic ovary syndrome.
Improving digestion
Keto diet helps improve the digestive process, prevents blotting.This power system helps to get rid of irritated intestinal symptoms.
Increased physical strength
Catogenic diets perform energy from fats depots and increase open access to energy.If glucose burns in intensive training in a few hours, energy resources in fat deposits are capable of feeding the body for weeks.
Increase in life expectancy
Keto diet, maintaining regeneration at cellular level, helps to increase a person's total life expectancy.This is due to the fact that the condition of ketosis helps reduce the toxicity of oxygen and reactive forms of free radicals.
What to do before diet
The following recommendations will help in preparing the diet:
- Take a blood test so that the doctor determines how effective the program will be.
- Leave only the products that can be used on the diet.
- To avoid keto-grip, create a graph of gradual decrease in carbohydrates and sugar in the diet.
- Observe the drinking mode.
Varieties of keto-diet
3 types of cane diets have been developed:
- Classical;
- Cyclic;
- Targeted.
Each variety uses its own approach to nutrition.
Classic Standard Basic
This type is also called stable.For a long period, the amount of carbohydrate food in the diet is minimized.
Cyclical
This approach includes the option of carbohydrate food with a hairless.The frequency and duration for each individual is chosen individually.For example, 14 days on the diet of protein and fat, and on the next 2 weeks on carbohydrates.
Targeted type
On this diversity, carbohydrates are used before training, but in less quantity than required.This type of nutrition helps in dealing with increased physical exertion.
Choice of option
The choice of a type of keto-diet depends on the purpose that chases a person, as well as a change in welfare in the process of looking at the diet regime.In the first week, it is recommended to make a diet based on a standard diet, and then, if the body normally considers such nutrition, 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 excess weight, targeted and cyclic contribution in increasing muscles.
Plan and Shakti Rules Keto-DIT
When developing the menu plan, it is necessary to include minimum carbohydrates and maximum fat products.
You can use such dishes for each food:
- Breakfast - omelette with hard cheese and onion, salmon with avocados and boiled eggs, paneer pancakes without flour;
- Lunch - chicken salad, special keto -salad, baked vegetables, soup with meat balls, paste;
- Dinner - mushroom casserole, bacon or green peas with beans, pork with mozzarella.
Is it necessary to count calories
The estimated calorie content of daily diet with normal nutrition is 2000 kcal, for weight loss, the high -Speed is reduced by 500 kcal.
However, it is not recommended to consider daily calories, as it is difficult to determine their exact amount in food.
It is better to follow the menu prepared for a week developed as part of the ketogenic diet.
Table of permissible products
| Vegetables and herbs | Dairy products | Bird | fish | meat products | Sausage product | Oil and fat |
| Tori | Milk 3.2% | Cock | Gerua | beef | Sausage S/Dull and S/Smoke | Vegetable oil |
| Green peas | Kefir 3.2% | duck | salmon | Veal | Shaards | butter |
| Beijing cabbage | Sour Cream 25% | duck | Storge | pork | sausage | Linseed oil |
| Cauliflower | Cream 20% | turkey | Hilsa | Malevolent | animal fat | |
| Cucumber | Ryazhenka | Tuna | Bacon | Cuisine | ||
| Olive | Acne | |||||
| Shybish | Springs | |||||
| Iceburg Salad | Cod liver | |||||
| Shybish | Red caviar | |||||
| Seafood | ||||||
| Thigh | ||||||
| Rabbit |
On the diet, you can eat brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, flax seeds.Drink mineral water without gas, green and black tea.
Perfectly limited product
It is forbidden to use confectionery, alcoholic, carbonated and powder drinks, fructose and sorbitis products.It is necessary to exclude vegetables with pasta, pastry, grains, starchy from the diet.
You cannot eat sweet dairy products, fruits, honey.
You should avoid fruit juice, ice cream, any flour products.
Possible damage to contraindications and a ketogenic diet
Contraindicated in ketogenic diet:
- diabetes;
- Heart disease;
- Kidney function disorder.
Following this diet with pregnant and breastfeeding breasts is strictly forbidden.
Keto grip
A few days after the diet starts, losing weight can experience the manifestations of keto-grippa:
- Headache;
- Tiredness;
- vomit;
- Dizziness;
- lack of motivation;
- Spread of meditation.
Unpleasant symptoms disappear within 7 days, when the body is suitable for obtaining energy from the fat depot.
At the same time, the expressions of the keto-grip only affect those whose familiar menu consists of a large number of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 mL of chicken broth 1-2 times a day.
bad breath
As the body enters ketosis, it converts fat into the body, especially in acetone, which causes unpleasant odor from the mouth.This is one of the common side effects that lasts for 2–5 weeks.The smell will disappear after leaving ketosis.
Such simple methods will help reduce this side effect during diet:
- Excess teeth brush during the day;
- Using mint fresheners of breathing.
digestive disorders
When switching to a new diet, there are frequent problems with the intestines.Catogenic diet is very sharp in food habits, which can occur both diarrhea and temporary constipation.
If the work of defecation is not seen within 3 days to help your body, then you need to fulfill some simple recommendations:
- drink more water.
- Add NA and K -containing diets to food, such as broccoli, avocados, salmon.
- Take MG additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
tachycardia
The rapid heartbeat is common in the first few weeks of keto -dits.The main reason is the lack of salt and dehydration.Due to the decrease in the amount of fluid in the bloodstream, the heart is forced to promote more strictly to control the pressure of the heart.
Decrease in physical performance
Reducing endurance is seen in the first days of the diet itself.As the body is favorable for fat consumption, physical endurance will increase.
Gallbladder
In people suffering from cololetiasis, discomfort may increase in the duration of infection.It is advisable to bear it and do not deny the diet, relief will come soon.
Dyspasia
Catogenic diet helps solve problems with gastrointestinal tract.However, in the first weeks, gastric diseases may increase.
muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, leading to an imbalance of MG, CA, NA and Vitamin E deficiency.This can cause seizures during the game or at night.
Hypoglycemia - a drop in blood sugar
In the first adaptation week, temporary hypoglycemia is observed.A decline in blood sugar can cause slight apathy, fatigue, headache, blurred thinking, irritability.
insomnia
Increase in the amount of fat and protein, combined with a decrease in carbohydrates, will negatively affect sleep while the body adapters to a new method of nutrition.The body should adapt to the metabolism of the keto-macros, and this can cause temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason for this is not less in the diet, but in the following factors:
- Lack of biotin;
- Telogen effects - hair loss due to a shock condition due to diet diet;
- Autoimmune disease or problems with a thyroid gland;
- Lack of calories or protein;
- Lack of sleep and stress.
Cane rash
In the event of ketosis, a rash on the body appears for several reasons:
- Acetone produced by the body during keto-diet can cause inflammation around the blood vessels.
- During excessive starvation, the level of glucose in the blood is greatly reduced.
- A combination of a low -carb diet with rapid weight loss.
- An allergic reaction to keto-friendly products (ie, product with high fat content and low carbohydrate content).
Improve cholesterol levels
On ketogenic diet, good cholesterol levels increase.An increase in the levels of triglycerides can also be seen, but as the weight is normal, the indicators will be reduced.
Acute pancreatitis
With the expansion of pancreatitis on a ketogenic diet, it is not better that you do not have to sit, as the health condition can only deteriorate.