In this article, the principle of nutrition is discussed, which is referred to as "ketogenic diet" (or "keto diet") based on the analysis of medical data.The method is tested for volunteers and supplied with a large mass.The article does not describe the entire system.However, the general principle is determined by justification of each step, which is more important for independent awareness and adaptation to your skills, time, state of health, etc.
A harmless diet in the world has recently been widespread (it is a keto diet for short).Its essence is to exclude carbohydrates almost entirely from the diet.
The fact is that due to a lack of glucose from the division of carbohydrates, the body must switch to another energy source.It is ready for this in advance because fat is the main source of territory and is saved on a "rainy day".
Carbohydrates are the most important energy source for energy that provides energy, although they lend less energy to Kcal compared to fats (4KCAL/G or 9KCAL/G).Because the body itself sees it as a little small.In contrast to the stored fats, he was not even ahead of the "browning puzzle".
The main problem is to give the body a good “kick” so that it understands what we want from him and accordingly moves into a different state in which the fats are oxidized.Keto diet is developed for this.
Keto diet - general information
The acute problem of modernity is overweight and obesity.This is one of the most urgent medical and social problems.Obesity is one of the most common causes of cardiovascular diseases, diabetes and many other pathologies.
The severity of this problem grows steadily with the global tendency to increase the life of life.A low standard of living in some countries also contributes to obesity due to the improper structure of the population.The fight against obesity and obesity is one of the main tasks of modern health systems in the world.
Together with specialists from other areas, nutritionists offer a number of methods and forms of combating this evil.Including the use of various diets.In the past thirty years, interest in a not ordinary control over weight, known as a keto diet (ketogenic diet), has increased.Let us find out what it is - keto diet.
The acceptable way to deal with excess weight is to restrict food consumption.At the same time, the most important medical criteria must be observed - the security and effectiveness of the state of health.
The best results in this regard are given by a protein -poor diet with low California with an energy value of around 800 kcal per day and a protein content of at least fifty grams.However, some experts see the relationship of such a diet with undesirable and dangerous consequences such as hypoglycemia, hyperuricaemia, hyperlipidemia, cardioaritmy, cholelithiasis, osteoporosis, etc.
And the largest alarm of the specialists is the possibility of a ketosis state.
What is ketosis?
Our body can get energy from three main groups of substances: carbohydrates, proteins and fats.From the point of view of the energy value, fats (8-9.7 kcal/g, and then mean the energy value of "pure" substances, i.e. H. without the associated ballast) the greatest energy potential.Carbohydrates and proteins are less energy (approx. 4 kcal/g).
Apparently nature has arranged in such a way that our body uses energy from carbohydrates in normal existence and leaves fats in emergencies.
When you limit the flow of carbohydrates to a certain level, the body, fats and proteins begin to use the necessary energy.As a result of the metabolism of fats, the so -called ketone bodies are formed.These are just three chemical compound acxy acid (acetoacetate), beta-hydroxyxylic acid (β-hydroxybutirat, β-oxyxylic acid, social bomb) and acetone.
The formation of ketone bodies or ketogenesis is a physiological process.H. an indispensable part of the energy exchange.With this exchange we get the necessary energy.
Realergy reserves in the body are provided by glycogen, adipose tissue and protein structures.Glycogen reserves are low, apparently due to the biological inappropriateness of its storage and are around 500-700 grams, which is 2 to 3,000 kcal in the energy comparison.
Squirrels of the body have the greatest energy potential, simply because there are many.However, it is extremely impractical to issue proteins for energy generation (muscle mass is primarily lost).
And finally fat.Although there are usually less than proteins (a normal ratio of 1/2), its energy capacity is much higher than that of proteins.It is not easy to force the body to use the body for its energy purposes - since fats also wear a different physiological stress in addition to its "strategic" meaning: synthesis and metabolism of hormones and bioactive substances, heat products, isolation and reservation of heat, elasticity for softness, fixing organ and more.
And only a keto diet enables them to force the body into the state of ketosis, i.e.H. Start using fats for energy generation.
Ketosis is a condition of the body if it is forced to switch to the use of fats in order to promote energy requirements.This condition is achieved with a significant restriction of carbohydrate use.
The advantages of the keto diet
Interest in ketogenic diets is constantly growing.It is ketosis that is the most effective mechanism of catabolism from adipose tissue.Since the popularity of nutritional therapy and at the same time the acute problem of obesity is constantly growing, the European Parliament instructed the orders for nutritional security to take into account the most popular and scientifically resident diets in Europe.
The formed group examined approximately 15 diets with low calorie (NKD) in relation to the safety of applications, indications, absolute and relative contraindications, side effects, complications, etc. Three chapters from the report of the group were ketosis - ketosis and protein catabolism and the NKD expansion of the ketosis for NKDosis and hyperuricemia at NKD-Wight the NKDOS and hyperuricaemia in the NKDOS exposed of the NKDOS and hyperuricemia in NKDOS out of the NKDOS and hyperuricemia in the NKCO and hyperuricemia in NKDOS and hyperuricemia in nkdos.
In September 2002, the expert report was approved at a meeting of the European Parliamentary Commission.The report states that most diets are distributed by retail sales despite the existing contraindications.Four diets are used by medical facilities and only one under medical supervision is used.Only one doctor can register such a diet.
The first two phases of this diet are ketogenic, so diet should not be accompanied by a feeling of hunger and should be very effective.
A properly compiled keto diet is no danger, unless this diet is fully contraindicated.
What are the advantages of ketos diet:
- Quite faster loss of overweight;
- Reduced blood sugar;
- Improvement of performance;
- Improvement of brain function;
- Lack of feeling of hunger compared to low -calorie diets;
- A decrease in the "bad" cholesterol level because it does not appear strange;
- Acceptance of blood pressure when it is high;
- Normalization of insulin levels in type -2 -diabetes;
- Improvement of skin condition with acne etc.
Among other things, ketone bodies provide about 80% of the total needs of the brain for energy and have psychotonic properties in the form of an antidepressant effect.
The dangers of a ketogenic diet
The main danger of a ketogenic diet is to overdo it.Some people are limited to food that strives for a quick weight loss.This should not be allowed.In any case, you have to follow your personal settings ("macros") so as not to break the balance.Otherwise there is the possibility that ketosis will go into a state of ketoacidosis if there are too many ketone bodies in the body.This is a very dangerous disease that threatens a violation of the work of a series of organs and initially in front of the liver.
In ketosis there is a self -regulation mechanism if the process of your metabolism is "slowed down" with an increase in the number of ketone bodies.However, there is a border in the world, so that you have to keep the established features of the nutrition exactly.The keto diet is contraindicated in type 1 diabetes (ketosis and ketoacidosis can develop independently).
Keto diet is also categorically not compatible with alcohol consumption.Among other things, it is necessary to avoid situations that can lead to dehydration.This is also dangerous.
How to get ketosis correctly
Keto diet is not the diets that you can start and end if you want.The body takes some time to adapt to this diet and to enter it in a state called ketosis.The process usually lasts 2 to 7 days and depends on the personal characteristics of the body, the degree of physical activity and the type of nutrition.If it is necessary to enter into the ketosis as soon as possible, you have to spend energy for empty stomach and restrict the consumption of carbohydrates with 20 grams per day or even less.In this case, it is necessary to monitor the amount of liquid used.
You can use the method called Fat Post for accelerated entry into a ketosis state.Fat post includes the consumption of 1000 - 1200 kcal per day, while 80 - 90% of the percent of fat comes from fat.This can take a very short time up to a maximum of 5 days (usually 2-3 days).For your health, a longer grease hunger can be dangerous!
Ketosis can be checked with indicator strips that determine the degree of ketone bodies in the urine.First of all, this method was proposed for veterinary medicine, but also works in the case of a person.The accuracy of such measurements is low and after these tests you can only assess the presence of a ketosis state or after its absence, but not according to the degree of ketosis.This indicator can only be seen as auxiliary.Indicator strips can be bought in pharmacies or on the Internet.
How to understand that they are in a state of ketosis
As mentioned above, the simplest and the most affordable method (but not at costs!) The measurement of the ketose level is to use special stripes (something like liconia papers with which the acidity of liquids is measured).There are also more advanced methods for measuring the concentration of ketone bodies in the body.
Devices that measure the level of the ketone body in an exhaled air.Of course, they are more expensive than stripes, but they serve much longer and the measuring accuracy is much higher.The most accurate measurement method (under domestic conditions) are devices that measure the level of the ketone body in the blood.They affect the similarity of household glucometers that use diabetics to measure blood sugar.These are very precise devices, but unfortunately not cheap.If you adhere to your personal recommendations that have been calculated with our keto calculator, you do not need to urgently need instrumental measurements.It is pretty accurate to adhere to a diet and to evaluate your condition based on subjective sensations.
Diploma
We talked about the period.Three periods enter a circle.Such circles can exist up to 4-6 on request.Then the rest is recommended because this method is still a quick way to lose weight - this is stress for the body.Keto diet is no way to torture your body.On the contrary, this is a way to comfortably bring our body to the normal.
Subject to all recommendations, the results are visible according to the first circle (at least 1.5 kg among the participants of the experiment).The amount of water can vary depending on the weight, but can no less than 1.5 l per day pure water (tea, coffee, etc. are drinks separately!).