Keto diet is a power system that includes products with minimal carbohydrate content.This program not only allows you to lose weight, but also has many health benefits.
What is a keto diet
A ketogenic diet assumes not only a reduction in the amount of carbohydrates in the diet, but also an increase in fat volume to move to a state of ketosis.
BJU's daily rate: proteins - 35%, fats - 55%, carbohydrates - 10%.
Despite the fact that the proportion of nutrients differs from what is used in the usual carbohydrate nutrition, Ceto-Diet offers very high results and helps rebuild eating habits.
The essence of the ketogenic diet
Most simple and complex carbohydrates, caffeine -containing beverages are completely excluded from the diet.This nutrition is considered stressful, and the body in this state begins to actively produce acetone or ketone bodies and, under its influence, dividing fat deposits.
Ketogenic diet for epilepsy in adults and children
This method of nutrition is often used for therapeutic purposes for epilepsy in children and adults.
The diet allows you to improve control over the frequency of attacks and increase time intervals between them.
The anticonvulsant effect is guaranteed due to the effects of the ketone bodies on the brain.Cetons contribute to a decrease in free radical production that destroy cells and an increase in the production of brain antioxidants.
The efficacy of the diet is especially rich in children of pre -school age.
4 stages
For fats to begin to turn into energy, the body passes 4 stages:
- The first 12 to 24 hours in Keto-Dita continue to spend glucose.
- Over the next 2 days, the body spends glycogen reserves located in the liver and muscles.
- The most difficult stage is fatty acid processing.
The last stage is ketosis or fat consumption.The body is used to process only fats and burning protein at this stage decreases.
What is ketosis
Ketosis is the process of obtaining fat energy.Lipids are converted into fatty acids and ketones.The latter provides brain energy with lack of glucose.
How to quickly enter ketosis in the diet
Ketosis can be achieved by hunger.But a long absence in the macro body and important microelements can cause various diseases to occur.Ketodieta is an alternative method of losing 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 respiratory mass.
In addition, you can recognize ketosis by the following symptoms:
- Constant thirst and dry mouth.
- Frequent requests for urination.
- Dry of ceto.A specific smell appears from the body and exhausted air.Of a person smells of fruits or liquids to relieve the varnish.After leaving ketosis, the smell disappears.
- Appetite reduction.
- Increased energy level.
Tracking the ketosis level
You can measure ketones:
- Test strips for urine analysis;
- the level of ketone bodies in the exhaled air;
- Keton meter in the blood.
How to achieve an ideal level
The degree of ketosis may be different.The ideal level depends on the goal.
For example, for the treatment of seizures, a greater amount of ketone bodies is required.
The weight loss process or a decrease in blood sugar in the degree of ketosis does not depend.
| The level of ketones in the blood, mmol/l | State |
| up to 0.5 | The approach to the desired state is indicated for the value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies, a decrease in body weight and metabolic improvement begins |
| 1.5-3 | Many experts consider this the ideal ketosis in the treatment of seizures |
| 3-7 | With this amount of ketone bodies, the result will not improve and get worse.In addition, these indicators may indicate a cetoacidosis - a critical condition for the exit from which intravenous droppers prescription is most often necessary to introduce additional medications.In this case, it is recommended to consult a doctor |
Creating ketosis using training
They help to rapidly exhaust glycogen reserves and start the special ketosis exercise process:
- The first day is the improved leg training;
- the second - rear division training + biceps ”;
- the third - "muscles + triceps";
- ROOM - Training of high intensity intervals (30 minutes).
Health benefits
The ketogenic nutrition system affects the body in the same way as other low diets -carb with predominance of fat in the diet.However, the diet ceto is greater than efficiency.
Loss of overweight
Thanks to the exclusion of sugar, insulin production is reduced, which helps accumulate subcutaneous fat deposits.Thus, the weight loss process is accelerated.
Decrease in appetite
The keto diet allows you to use less food without much effort and reduce body weight.Many lose weight eat 2 times a day, and some even reduce the number of meals to 1 time a day without discomfort for themselves.
Reducing the amount of acne
A decrease in the level of insulin and sugar consumed 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 cancer treatment
This nutritional system is effectively used in complex cancer therapy and helps slow neoplasms growth.Cancer tumors occur as a result of oxidative damage to mitochondria.This nutrition program reduces oxidative stress and stimulates the formation of new organelles.
Help in the treatment of brain diseases
The ketogenic diet is recommended under the following conditions:
- Alzheimer's senile dementia;
- Cranial injury;
- Tremula paralysis;
- schizophrenia;
- Huntington Syndrome;
- Lateral amyotrophic sclerosis.
An eating diet helps reduce the symptoms of brain diseases.
Epilepsy symptom therapy
This program was originally created for people suffering from epilepsy.Thanks to Keton's ability to press arousal outbreaks in the brain decreases the frequency of attacks.
Reduction of blood glucose and control of type 2 diabetes
A ketogenic diet helps reduce blood glucose.This diet allows us to normalize carbohydrate metabolism.
Energy and Intellectual Skills
In the ketotic state, the clarity of the mind improves, the concentration of attention increases.The energy system helps to increase mental performance.
Positive effect on PCU symptoms
A low ketogenic diet -carb reduces insulin resistance.Therefore, it is suitable for overweight women with polycystic ovary syndrome.
Improving digestion
The keto diet helps to improve the digestive process, prevent swelling.This energy system helps to get rid of the symptoms of the irritated bowel.
Increased physical force
Ketogenic diets increase performance and open access to FAT Depot energy.If glucose in intensive training burns within hours, energy resources in fat deposits can feed the body for weeks.
Increased life expectancy
Keto diet, keeping regeneration at the cellular level, helps to increase a person's total life expectancy.This is due to the fact that the state of ketosis helps reduce the toxicity of reactive forms of oxygen and free radicals.
What to do before the diet
The following recommendations will help prepare for the diet:
- Take a blood test so that, based on the results, the doctor determines the effectiveness of the program.
- Leave only products that can be used in a diet.
- Make a graph of a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid the ceto grip.
- Note the way of drinking.
Varieties of Ceto-Diet
3 types of Keton diets were developed:
- classic;
- cyclic;
- Directed.
Each variety uses its own nutrition approach.
Basic Classic Standard
This type is also called constant.For a long time, the amount of carbohydrate foods in the diet is minimized.
Cyclic
This approach involves the alternation of carbohydrate foods with a hairless.The frequency and duration of each person are selected individually.For example, 14 days in a protein and fat diet and in the next 2 weeks in carbohydrates.
Target
In this variety, carbohydrates are used before training, but in fewer quantities than necessary.This nutrition helps deal more easily with improved physical effort.
The choice of option
Choosing a variety of dietary ceto depends on the goal a person pursues, as well as a change in well-being in the process of observing the diet.In the first week, it is recommended to build a diet based on a standard diet, and if the body usually realizes a nutrition, you can move to another type of program.
In addition, the classic version of the diet is more suitable for people who want to get rid of overweight, directed and cyclical contribute to increasing muscle mass.
PLAN RULES AND CETO-DIET POWER
When developing a menu plan, it is necessary to include products with minimal carbohydrates and maximum fats.
You can use these recipes for each meal:
- Breakfast - omelet with hard cheese and onion, salmon with avocados and boiled eggs, flour cheese pancakes;
- Lunch - Chicken Salad, Ceto - Special Salm, Baked Vegetables, Soup with Meat Balls, Paste;
- Dinner - Mushroom casserole, bacon with beans or green peas, pork with mozarella.
It is necessary to count calories
The approximate calorie content of the daily diet with the usual nutrition is 2000 kcal, for weight loss, high speed is reduced by 500 kcal.
However, it is not recommended to consider calories daily because it is difficult to determine their exact amount in food.
It is better to adhere to the final menu for a week developed as part of a ketogenic diet.
Allowed Product Table
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and Fats |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s/slow and smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Calf | Fragments | Butter |
| Beijing's cabbage | 25% | Goose | Sturgeon | Pork | Sausage | Flaxseed |
| Cauliflower | 20% cream | Peru | herring | Sailo | Animal fat | |
| Cucumber | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Sparks | Sprats | |||||
| Iceberg salad | Cod liver | |||||
| Sparks | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
In the diet, you can eat brown rice, mushrooms, eggs, soft boiled, mayonnaise, peanuts, linen seeds.Drink mineral water without gas, green and black.
Products fully limited or partially limited
It is forbidden to wear confectionery drinks, alcoholics, carbonated and powder, fructose and sorbitis products.It is necessary to exclude pasta, sweets, cereals, vegetables rich in diet starch.
You can't eat sweet dairy, fruits, honey.
You should abstain from fruit juices, ice cream, flour products.
Against -indications and possible damage to a ketogenic diet
The ketogenic diet is against it -
- diabetes;
- heart disease;
- Renal function disorders.
It is strictly forbidden to adhere to this diet with pregnant and lactating breasts.
Keto-Gripp
A few days after the onset of the diet, weight loss can experience the manifestations of Ceto-Grippa:
- headache;
- fatigue;
- vomiting;
- dizziness;
- Lack of motivation;
- The dispersal of attention.
Unpleasant symptoms disappear within 7 days, when the body adapts to the energy of the fat deposit.
At the same time, the manifestations of Ceto-Gripp affect only people whose family menu contained a large number of simple carbohydrates.You can eliminate unpleasant symptoms drinking 200 ml of chicken stock 1-2 times a day.
Bad breath
When the body enters ketosis, it turns fat into ketone bodies, in particular acetone, causing an unpleasant odor of the mouth.This is one of the common side effects that lasts 2-5 weeks.The smell will disappear after leaving ketosis.
Such simple ways will help reduce this side effect during the diet:
- Additional teeth brush during the day;
- Using breathing mint makers.
Digestive disorders
When moving to a new diet, there are usually problems with the intestine.The ketogenic diet is very clear in eating habits, which may occur diarrhea and temporary constipation.
If defecating act is not observed within 3 days to help your body, you will need to complete some simple recommendations:
- Drink more water.
- Add to the diet foods that contain in and k, such as broccoli, avocados, salmon.
- Take additives mg.
- There are more green vegetables.
- Drink a cup of hot tea or coffee with an empty stomach.
Tachycardia
The fast heartbeat in the first weeks of Ceto -Diets is normal.The main reason is the lack of salt and dehydration.Due to the decrease in fluid volume in the bloodstream, the heart is forced to more vigorously promote blood to control the pressure.
Reduction in physical performance
Resistance reduction is observed only in the early days of the diet.As the body adapts to fat consumption, physical resistance will increase.
Bile calculations
In people suffering from cholelithiasis, discomfort can increase in the transition period.It is advisable to endure and not refuse a diet, relief will come soon.
Dyspepsia
The ketogenic diet helps solve problems with the gastrointestinal tract.However, in the first few weeks, gastric diseases may be aggravated.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, which leads to an imbalance of mg, CA, K, Na and Vitamin E. This can cause seizures during sport or at night.
Hypoglycemia - a drop in blood sugar
In the first week of adaptation, temporary hypoglycemia is observed.A drop of blood glucose can cause light apathy, fatigue, headaches, blurred thinking, irritability.
Insomnia
An increase in fat and protein, combined with a reduction in carbohydrates, will negatively affect sleep while the body adapts to a new nutrition method.The body must adapt to the metabolism of ceto-macros, and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not in the low diet -carbohydrate, but in the following factors:
- Biotin deficiency;
- Effluvio Telogen - Loss of Hair due to a state of shock caused by the diet;
- autoimmune diseases or problems with thyroid gland;
- calories or protein deficiency;
- Lack of sleep and stress.
Keton Rash
A rash in the body in a state of ketosis appears for several reasons:
- Acetone produced by the body during a diet ceto can cause inflammation around the blood vessels.
- During excessive hunger, blood glucose level decreases too much.
- The combination of a low -carb diet with rapid weight loss.
- An allergic reaction to ceto -friendly products (ie, high -fat and low carbohydrate products).
Improving cholesterol levels
In a ketogenic diet, the level of good cholesterol increases.An increase in the level of triglycerides can also be observed, but as the weight normalizes, the indicators decrease.
Acute pancreatitis
With the exacerbation of pancreatitis in a ketogenic diet, it is better not to sit down because the state of health can only get worse.