Keto Diet is an electrical system that includes products with a minimum carbohydrate content.This program not only allows you to lose weight, but also have many health benefits.
What is keto diet
A hypothetical ketogen diet not only reduces carbohydrate in a diet, but also increases fat volume to switch to ketosis.
Bju's daily ratio: protein - 35%, fat - 55%, carbohydrate - 10%.
Despite the fact that the ratio of nutrients is different from the ratio used in conventional carbohydrate nutrition, keto-diet results are quite high and help to rebuild food habits.
The nature of the ketogen diet
Simple and most complex carbohydrates, drinks containing caffeine are completely excluded from the diet.This nutrition is considered tension, and the body in this state begins to actively create acetone or ketone bodies, and under their influence to divide fat deposits.
Ketogen diet for epilepsy in adults and children
This nutritional method is often used for treatment for epilepsy in children and adults.
The diet allows you to improve the frequency of attack frequency and increase the time between them.
The anti -seizure effect is guaranteed by the effect of the Ketone body on the brain.Ketons contributes to reducing the production of free radicals to destroy cells and the increase in the production of antioxidants to protect the brain.
The effectiveness of a particularly high diet in kindergarten children.
4 phase
In order for the fat to start transforming into energy, the body passes 4 stages:
- The first 12-24 hours on Keto-Dita continue to spend glucose.
- The next 2 days, the body spending glycogen reserves in the liver and muscle.
- The most difficult period is the process of treating fatty acids.
The final stage is ketosis or fat consumption.The body is used to treat fat and protein burning at this stage slows down.
What is ketosis
Ketosis is the process of obtaining energy from fat.Lipids are converted into fatty acids and ketone.Later provides energy brain with glucose deficiency.
How to quickly enter ketosis on keto-diet
Ketosis can be achieved by starvation.But the long -term absence in the body of important macro and micro micro can cause the appearance of various diseases.Ketodieta is an alternative method to lose weight with minimum health damage.
How to understand that you are in ketosis
You can determine the presence of ketone in the body by blood and urine analysis or using breathing powder.
In addition, you can recognize ketosis with the following symptoms:
- Continuous thirst and dry mouth.
- Call regularly.
- Keto Drying.A specific smell appears from the body and exhausted air.From a person with a fruit or liquid smell to reduce varnishes.After leaving the ketosis, the smell disappears.
- Reduce appetite.
- Increase energy level.
Monitor the level of ketosis
You can measure ketone:
- Test strip for urine analysis;
- The level of Ketone's body in the air exhales;
- Keton in the blood.
How to achieve the optimal level
The level of ketosis may vary.The optimal level depends on the goal.
For example, to treat seizures, a large amount of ketone body is necessary.
The process of losing weight or reducing blood sugar at the level of ketosis does not depend on.
| The level of ketone in the blood, mmol/l | Status |
| Up to 0.5 | The desired state approach is indicated by the value of 0.2 |
| 0.5-3 | With this Ketone body concentration, reducing body weight and improving metabolism |
| 1.5-3 | Many experts consider it the optimal ketosis in the treatment of seizures |
| 3-7 | With this number of Ketone body, the results will not improve and worsen.In addition, such indicators may indicate a ketoacidosis - a critical condition, for the departure that when the prescriptions of intravenous people are often required to introduce supplements.In this case, you should consult a doctor |
Create ketosis by using training
They help quickly depleted glycogen reserves and started the process of special exercises ketosis:
- The first day was improved to train legs;
- The second part - separating "Back + Biceps";
- Third - "Mechanical + Mechanism of Three heads";
- Wednesday - High intensity training (30 minutes).
Health benefits
Ketogen nutrition system affects the body in the same way as a low diet than the dominance of fat in the diet.However, Keto-diet is higher than effective.
Loss of excess body weight
Thanks to the exclusion of sugar, insulin production is reduced, helping to accumulate fat under the skin.Therefore, the weight loss process is accelerated.
Reduce appetite
Keto diet allows you to use less food without much effort and reduce body weight.Many times to lose weight 2 times a day, and some even reduce the number of meals down 1 time a day without causing themselves.
Reduce the amount of acne
Reducing insulin and consumption levels help reduce acne and acne.In addition, low diet helps reduce inflammation, which is the cause of acne pain.
Help treat cancer
This nutrition system is used effectively in complicated cancer treatment, and helps slow down the growth of tumors.Cancer tumors occur as a result of oxidation damage to mitochondria.This nutrition program reduces oxidative stress and stimulates the formation of new mandarins.
Help treat brain diseases
Ketogen diet is recommended under the following conditions:
- Dementia of Alzheimer;
- Skull injury;
- Trembling reminders;
- schizophrenia;
- Huntington syndrome;
- Side muscle atrophy.
A diet helps reduce symptoms of brain diseases.
Treatment of symptoms of epilepsy
This program was originally created for people with epilepsy.Thanks to Ketons's ability, to reduce the excitement in the brain reduces the frequency of attack.
Reduce blood sugar and control diabetes type 2
A ketogen diet helps reduce blood sugar.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual ability
In the ketotic state, the clarity of the mind improves, the focus of attention increases.The electrical system helps to increase mental performance.
Positive effect on the symptoms of PCU
The -Carbon low ketogen diet reduces insulin resistance.Therefore, it is suitable for women who are overweight with polycystic ovary syndrome.
Improve digestion
Keto diet helps improve digestion, prevents flatulence.This electrical system helps eliminate the symptoms of the stimulated intestine.
Increase physical strength
Ketogen diet increases efficiency and access to energy from Fat Depot.If glucose in intensive training is burned for a few hours, the energy resource in fat deposits can feed the body for weeks.
Increase life expectancy
Keto diet, maintaining regeneration at cell level, helps increase the total life of a person.This happens due to the fact that ketosis helps reduce the toxicity of oxygen and free radicals reacting.
What to do before dieting
The following recommendations will help prepare for the diet:
- Perform blood tests on the basis of the results, the doctor determines the effectiveness of the program.
- In the house, there are only products that can be used in diet.
- Create a decreasing chart of carbohydrate and sugar in a diet to avoid keto-grip.
- Observe the drink.
Like keto-diet
3 types of keton diets have been developed:
- classic;
- cycle;
- Targeted.
Each variety uses its own approach to nutrition.
Basic classical standards
This type is also called constant.For a long time, the amount of carbohydrate food in the diet is minimized.
Cycle
This approach is related to the alternating carbohydrate food with no hairless.Frequency and duration for each person to be selected individually.For example, 14 days in the diet of protein and fat, and the next 2 weeks on carbohydrates.
Target type
In this type, carbohydrates are used before training, but with less than required.Such nutrition makes it easier to deal with improved physical efforts.
The choice of the option
The choice of a series of keto-diets depends on the purpose that a pursuer, as well as a change in happiness during the observation of the diet.In the first week, it is advisable to build a diet based on a standard diet, and then, if the body often notice such a 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 eliminate excess weight, goals and cycles that contribute to increasing muscle mass.
Keto-Diet planning and rules
When developing a menu plan, it is necessary to include products with minimum carbohydrates and maximum fat.
You can use such recipes for each meal:
- Breakfast - Eggs coated with hard onions and onions, salmon with butter and boiled eggs, cheese pancakes without flour;
- Lunch - Salad chicken, special keto, grilled vegetables, soup with meat ball, paste;
- Dinner - Mushroom, bacon with beans or green beans, pork with mozarella.
Is it necessary to count the calories?
The close calorie content of the daily diet with conventional nutrients is 2000 kcal, to lose weight, high speed is reduced by 500 kcal.
However, do not consider the amount of calories daily, because it is difficult to determine their exact amount in food.
It is better to comply with the completed menu in a week developed as part of the ketogen diet.
Table of permitted products
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and fat |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | S/Sluggish and S/Hunct sausage | Vegetable |
| Green peas | Kefir 3.2% | Duck | Salmon | Calf | Fragment | Butter |
| Beijing cabbage | Sour cream 25% | Goose | Sturgeon | Pork | Sausage | Flaxseed oil |
| Cauliflower | 20% ice cream | Türkiye | Herring | Salo | Animal fat | |
| Cucumber | Ryazhenka | Tuna | Bacon | Fat fat | ||
| Olive | Acne | |||||
| Asparagus | Sprats | |||||
| Salad Bang | Cod liver | |||||
| Asparagus | Red caviar eggs | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
In the diet, you can eat brown rice, mushrooms, eggs, soft boiled, mayonnaise, peanuts, flaxseeds.Drink mineral water without gas, green tea and black.
Completely or partly part of the product
It is banned from using confectionery, wooden, carbonated and flour, fructose and sorbitis products.It is necessary to eliminate pasta, cakes, cereals, and starchy vegetables from diet.
You can eat sweet milk products, fruits, honey.
You should restrain fruit juice, ice cream, any powder product.
Contraindications and can be harmful to the ketogen diet
Ketogen diet is contraindicated in:
- diabetes;
- heart disease;
- Kidney dysfunction.
It is strictly prohibited to follow this diet with pregnant chest and lactation.
Keto-Gripp
A few days after starting a diet, weight loss can undergo keto-grippa manifestations:
- headache;
- Tired;
- vomiting;
- dizzy;
- lack of motivation;
- The dispersion of attention.
Unpleasant symptoms disappear within 7 days, when the body adapts to the energy from fat.
At the same time, the manifestations of Keto-Gripp only affects people with familiar menus containing a large amount of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Foul breath
When the body penetrates into ketosis, it transforms fat into a ketone body, especially acetone, causing an unpleasant odor from the mouth.This is one of the popular side effects lasting 2-5 weeks.The smell will disappear after leaving the ketosis.
Such simple ways will help reduce this side effect in the diet:
- supplemented teeth brushing teeth during the day;
- Use the mint agent of the breath.
Gastrointestinal disorders
When switching to a new diet, there is often a problem with the intestine.Ketogen diet is too sharp in food habits, which can occur both diarrhea and temporary constipation.
If the defecation action is not observed within 3 days to help your body, you need to complete a few simple recommendations:
- Drink more water.
- In addition to dieted foods that contain Na and K, such as broccoli, butter, salmon.
- Get additives Mg.
- There are more green vegetables.
- Drink a cup of hot tea or coffee when hungry.
Tachycardia
The fast heart rate in the first few weeks of Keto -diiet is normal.The main reason is to lack salt and dehydration.Due to the decrease in the volume of liquid in the blood, the heart is forced to promote stronger blood to control pressure.
Reduce physical performance
Reducing durability is only observed in the first days of the diet.When the body adapts to fat consumption, physical tolerance will increase.
Gallstones
In people with biliary stones, discomfort can increase in the transition period.It should be tolerated and do not refuse diet, relief will come early.
Indigestion
Ketogen diet helps solve problems with the digestive tract.However, in the first weeks, stomach diseases can become worse.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, leading to the imbalance of Mg, Ca, K, Na and Vitamin E deficiency. This can cause seizures during sports or at night.
Hypoglycemia - A blood sugar decreases
During the first week of adaptation, hypoglycemia was temporarily observed.A decline in blood sugar can cause mild indifference, fatigue, headache, faint thinking, discomfort.
Insomnia
The increase in fat and protein, combined with reducing carbohydrates, will negatively affect sleep while the body adapts to a new nutritional method.The body should adapt to the metabolism of Keto-Macros, and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not a small diet, but in the following factors:
- Lack of biotin;
- Telogen Effuvium - Hair loss due to a state of shock due to a diet;
- Autoimmune disease or problems with thyroid;
- lack of calories or protein;
- Lack of sleep and stress.
Keton Ban
Body rashes in ketosis appear for many reasons:
- Acetone is produced by the body during the keto-diet process that can cause inflammation around the blood vessels.
- In the process of excessive hunger, the level of glucose in the blood decreases too much.
- The combination of a low -carb diet with rapid weight loss.
- A allergic reaction to Keto -friendly products (i.e., products with high fat content and low carbohydrate content).
Improve cholesterol level
In ketogen diet, good cholesterol levels increase.The increase in the level of triglycerides can also be observed, but when the weight is normal, the indicators will decrease.
Acute pancreatitis
With the seriousness of pancreatitis on ketogen diet, it is better not to sit down, because health can only worsen.