In this article, the principle of the diet, the so-called "ketogenic diet" (or "Keto diet considered"), based on the analysis of medical data. The method is tested on human volunteers and grants to the broad masses. The article is not painted to the whole System, however, describes the General principle with a paper justification of individual steps, which is important for self-awareness and adjustments in your abilities, time, health, etc.
Lately it has wide distribution in the world has strawberry diet (it is the same, short, Keto diet). Their essence is to go back from a karlene, in order to eliminate almost completely carbohydrates from the diet.
The fact that a Mangold of glucose from the splitting of carbohydrates, the body needs the conversion to a different energy source. He is in advance ready, because fat is the main source of energy, savings on the "black day".
Carbohydrates are the most important Standard source of supply the body with energy, despite the fact that give less energy in kcal in comparison to fat(4kcal/G, 9kcal/G, respectively). Because the body itself is seen as something of low value. Also "the shop" for you is not provided, in contrast to the stored fats.
The main problem consists that you give your body a good "Kick", so that he has understood what we want from him, and, accordingly, moved to a different state, the oxidize only fat. Developed and Keto diet.
Keto Diet In General, General,
Burning Problem of the present — overweight and obesity. This is one of the most important medical and social problems. Obesity is one of the most common causes for cardiovascular diseases, Diabetes mellitus and many other diseases.
The sharpness of this problem is growing along with the global Trend of the prolongation of life. The low standard of living in some countries, also promotes excess weight due to wrong eating habits of the population. The fight against overweight and obesity — one of the most important tasks of the modern health care systems in the world.
Nutrition scientists together with specialists from other directions, quite a large number of methods and forms of fight against this evil. Including with the help of various diets. In the last thirty years, the interest in not quite the usual procedure for the control of obesity growing, known under the name KETO-diet (ketogenic diet). Let us understand what it is — a Keto-diet.
The appropriate procedures for the control of obesity restriction of food intake. The most important medical criteria are the safety, health and efficiency.
The best results in this respect, low-calorie belkovosvazavatei diet with energy value of about 800 kcal per day, and a protein content of less than fifty grams. However, some experts are associated with such a diet to see unwanted and dangerous consequences, such as hypoglycemia, hyperuricemia, hyperlipidemia, cordierite, Cholelithiasis, osteoporosis, etc.
And the biggest warning of experts caused the possibility of the occurrence of a condition of ketosis.
What is ketosis
Our body can get energy from three major groups of substances: carbohydrates, protein and fat From the point of view of the highest energy value energy potential of fat (8-9,7 Kcal/G have — here and further refers to the calorific value of "clean" substances, i.e. without the simultaneous Ballast). Carbohydrates and proteins are less rich in energy (about 4 Kcal/G).
Apparently, so has the nature, so that our body is in the normal mode of existence uses the energy generated from carbohydrates and fat, leaving behind in Reserve for accidents.
If you limit the intake of carbohydrates up to a certain level the body begins to use fats and proteins needed for production of energy. Through the metabolism of fats to emerge, so-called ketone body. These are just three of the chemical compounds — acetoacetic acid (acetoacetate), Beta-hydroxybutyric acid (β-gidroksibutirat, β-hydroxy butyric acid, abbr. BOMB), and acetone.
Formation of ketone bodies, or ketogenesis, is a physiological process, i.e., indispensable part of energy metabolism. In the course of this exchange, and we have the necessary energy to get.
The real energy reserves in the body with glycogen, fat and Protein structures. Glycogen stores are low, probably because of the biological unsuitability of storage and about 500 – 700 grams, what is the energy equivalent of 2 to 3 thousand calories.
The largest energy potential of the proteins of the body, simply because they many. But proteins to consume for energy to be extremely impractical (losing mainly muscle mass).
And finally, the fats. Although it is usually less than the Protein (the normal ratio of 1/2) but their power capacity is significantly higher than for proteins. Here is only to force to use the body fat for its energy generation is not quite easy, because fat, in addition to its "strategic" value and other physiological stress: synthesis and metabolism of hormones and bioactive substances, heat generation, insulation and heat protection, give elasticity to the soft tissue, the fixation of the organs, and much more.
And just Keto diet allows the body to force you into a state of ketosis, i.e., start with only fat to provide energy.
Ketosis is a state of the body to change when he is forced to use fat to replenish the energy requirements. Is achieved this state of essential restriction of the consumption of carbohydrates.
The advantages of using the Keto diet
The interest in ketogenic diets is constantly growing. It ketosis to be the most effective Mechanisms for the removal of fat tissue. To increase as the popularity of the diet and at the same time, the acute Problem of being overweight permanently, instructed to check the European Parliament, the Commission for food security, the most popular and scientifically-based nutrition in Europe.
Based group, comprising about 15 calories examined poor diet (ACY) in relation to the security of the application, indications, absolute and relative contraindications, side effects, complications, etc. Three chapters from the report of the group of ketosis were dedicated to ketosis and protein breakdown in the use of ACY, ketosis and calcium balance in ACY and ketosis, and hyperuricemia in ACY.
In September 2002, the expert report was approved by Parliament in the session of the Commission of the European. In a report, stated that widely used, despite the existence of contraindications, most of the diets on the retail sales. Four diets medical institutions applied, and only under medical supervision to be applied. Such a diet only be prescribed by a doctor can.
The first two phases of this diet ketogenic the diet should be accompanied by a feeling of Hunger, and you have to be very efficient.
Properly Keto-structured diet is not dangerous, except if this diet is absolutely contraindicated.
So, what are the advantages of the use of the Keto diet are:
- Fairly quick loss of excess weight;
- The reduction in the level of sugar in the blood;
- Improvement of ability to work;
- Improvement in the working of the brain;
- No feeling of Hunger in comparison to low-calorie diets;
- Lowering "bad" cholesterol, as it maybe strange;
- Reducing blood pressure if it is high;
- The normalization of insulin levels in type 2 Diabetes;
- Improvement of the skin in acne, etc.
Among other things, ketone bodies provide about 80% of the total demand of the brain in the energy and have psihologicheskimi properties in the Form of anti-depressive effect.
Risk ketogenic diet
The main danger ketogenic diet to overdo it. Some people are limited in the diet quest for fast fat burn. You can't allow that. Must your personal settings ("macro follow"), in order not to upset the balance. Otherwise, there is a likelihood that the ketosis changes the state of the ketoacidosis, when ketone bodies in the body too much. This is a very dangerous condition, threatening the dysfunction of several organs, and in the first line of the liver.
In ketosis, there is a Mechanisms of self-regulation, if with the increasing number of ketone bodies "throttled" the process of your metabolism. But for everything there is a limit, so you need to exactly to the set properties of the diet. Keto-diet in Diabetes contraindicated 1. Type (this type of Diabetes, ketosis and ketoacidosis develop self).
Also the Keto diet is absolutely not compatible with the consumption of alcohol. Among other things, you need to avoid situations which lead to dehydration, it is also dangerous.
How to properly enter ketosis
Keto diet not of those diets that you can start and finish when you want. The body needs some time to adapt to this diet, and they in a condition called ketosis. The process usually takes 2 to 7 days and depends on the personal characteristics of the organism, physical activity and type of food. If you as quickly as possible in a state of ketosis, you have to expend energy on an empty stomach, and limit the intake of carbohydrates to 20 grams per day, or less. Here you can watch the amount of fluid intake.
For the accelerated entry into the state of ketosis can be fast with the method, the so-called Lipid. Fat contribution includes the consumption of 1000 — 1200 kcal per day, with 80 — 90% percent came from the consumption of fat. This can be a very short period of time, a maximum of up to 5 days (usually 2-3 days), longer fat-fasting is dangerous to your health!
You monitor the condition of ketosis can help with the indicator strip, and the ketone bodies in the urine. This method was originally proposed for the veterinary medicine, but it also works in humans. The accuracy of such measurements is low and, in General, these Tests will be evaluated only on the existence of the state of ketosis, or its absence, but not to the degree of ketosis. So that this indicator can be considered only as a Supplement. The sample carrier is available in pharmacies or over the Internet.
How to understand, what are you in the state of ketosis
As already mentioned: the simplest and cheapest (but not the cost!) Method for the measurement of ketosis – the advantages of the use of special strips (something like lacquer. pitfalls of paper that you use for the measurement of acidity of liquids)There are also advanced methods for the measurement of the concentration of ketone bodies in the organism.
Devices, the the level of ketone bodies in the exhaled air. You are of course more expensive than the strips, but serve much longer and the accuracy of the measurement is significantly higher. The most accurate method of measurement (in residential areas) are devices that measure the amount of ketone bodies in the blood. You have that effect on the similarity of household blood glucose monitoring devices by diabetic patients to measure blood sugar levels. It is a very accurate devices, but unfortunately not cheap. If you KETO to your personal recommendations, we calculated with the help of our calculator, then you have no urgent need for the instrumental measurements. Exactly goes on a diet and assess their condition subjectively.
Conclusion
We talked about the times. Three periods are in a circle. If desired, such circuits of up to 4-6 can. Then we recommend holiday, because this method is the fastest way to lose weight is Stress for the body. Keto diet — there is no way to torment your body. On the contrary — it is a way to lead our bodies back to normal.
At observance of all recommendations, the results will be after the first round (at least 1.5 kg for the participants in the experiment). The amount of water, depending on weight, can vary, but can be considered to be not less than 1.5 liters per day of pure water (tea, coffee, and other beverages separately!).