This article discusses the principle of nutrition, called "ketogenic diet" (or "keto diet"), based on medical data analysis. The method is tested in volunteers and supplied with a wide mass. The article does not describe the entire system, however, the general principle is established with the justification of each step, which is most important for independent awareness and adjustment in its abilities, time, health, etc. Recently, a harmless diet has become widespread in the world (soon, the keto diet). Its essence is to exclude almost completely the carbohydrates from the diet.
The fact is that, with the lack of glucose obtained from the carbohydrate division, the body needs to move to another source of energy. It is ready for this in advance, because fat is the main source of energy, saved in a "rainy day. "Carbohydrates are the main standard energy source that provides energy, although it gives less energy in the kcal compared to fats (4kcal/g and 9kcal/g, respectively). Because the body itself considers them a little small. He did not even predict the "break -up of tanning", unlike stored fats.
What is ketosis
Our body can receive energy from three main groups of substances: carbohydrates, protein and fat. From the point of view of the value of energy, fats (8-9, 7 kcal/g-skin and then mean the energy value of "pure" substances, that is, without the accompanying reactor), have the highest energy potential. Carbohydrates and proteins are less energy rich (about 4 kcal/g).
If you limit carbohydrate flow to a certain level, the body begins to use fats and proteins to produce the energy required. As a result of fat metabolism, ketone bodies so called are formed.
The formation of ketone bodies, or ketogenesis, is an physiological process, that is, an indispensable part of energy exchange. In the process of this exchange, we get the necessary energy.
The dangers of a ketogenic diet
The main danger of a ketogenic diet is to overdo it. Some people are too limited to strive for rapid weight loss. This should not be allowed. You need to definitely follow your personal attitudes (macros) so as not to break the balance. Otherwise, there is a possibility that ketosis will enter into a state of ketacity, when there are many bodies of ketone in the body. This is a very dangerous condition that threatens a violation of the work of various organs and, first and foremost, the liver. With ketosis, there is a mechanism of self -regulation, when, with an increase in the number of ketone bodies, the process of its metabolism is "slowdown".
But there is a limit in the world, so you need to accurately adhere to the established features of the diet. The keto diet is against -indicated in type 1 diabetes (with this type of diabetes, ketosis and ketacity can develop independently). In addition, the keto diet is not categorically compatible with alcohol use. Among other things, it is necessary to avoid situations that can lead to dehydration, this is also dangerous.
How to enter ketosis correctly
The keto diet is not one of the diets you can start and end when you want. The body needs some time to adapt to this diet and enter a state called ketosis. The process usually takes 2 to 7 days and depends on the personal characteristics of the body, the level of physical activity and the type of nutrition. If it is necessary to get in the state of ketosis as soon as possible, you need to spend energy with an empty stomach and limit the consumption of carbohydrates with 20 grams per day, or even less. In this case, it is necessary to monitor the amount of fluid consumed.
For accelerated entry in a state of ketosis, you can use the method called Post Fat. The FAT Post involves consumption of 1000 to 1200 kcal per day, while 80 to 90% of the percentage comes from fat. This can last a very short time, up to a maximum of 5 days (usually 2 to 3 days), prolonged fat hunger can be dangerous for your health!
Ketosis can be controlled using indicator strips that determine the level of ketone bodies in the urine. Therefore, this indicator can be considered only auxiliary. Indicator strips can be purchased in pharmacies or over the internet.
How to understand that you are in a state of ketosis
As mentioned above, the simplest and most affordable method (but not at cost! ) To measure the degree of ketosis is to use special bands (something like licmus documents that are used to measure liquid acidity). There are also more advanced methods to measure the concentration of ketone bodies in the body. Devices that measure the level of ketone bodies in expired air. Obviously, they are more expensive than the strips, but they serve much longer and the accuracy of the measurement is much greater. The most accurate measurement method (under domestic conditions) are devices that measure the level of ketone bodies in the blood. They act by the similarity of domestic glycometers that use diabetics to measure blood sugar. These are very accurate devices, but unfortunately they are not cheap.
If you accurately follow your personal recommendations using our Ceto calculator, you will not have an urgent need for instrumental measurements. It is quite necessary to adhere to a diet and evaluate your condition for subjective sensations.
Practical Advice
It is impossible to completely exclude carbohydrate use - some organs (cortical substance of the kidneys, red blood cells and, more importantly, the brain) use only carbohydrates (more accurately, glucose) as a source of energy). As is clear, the effectiveness of a harmless diet has been proven. What is proposed in the article is a personal variation justified by knowledge and medical analysis, as well as the experience of experimenters. Therefore, the keto diet is conditionally divided into 3 parts. They have no names, because division is not standard and is more necessary for understanding. T. K. Each person works or busy with something else, take a weekly working week of 40 hours with two days off.
Keto Diet - The first period will correspond to two days off (for example, Saturday and Sunday).
Keto diet - the second period - four days of the week, for example. (Monday Wednesday).
Keto diet - the third period - respectively the remaining day, for example (Friday).
Note that those days I made up are conditional, but should be followed.
I. The period
In the first two days of the diet, you need to exclude food intake, limited to water (tea, sugar -free coffee, milk etc. ). This is necessary to pretend to be glycogen reserves in the body. Usually, up to 600g is contained, of which the main supply in the transverse broken muscles. When starving, this supply is spent in 18 to 26 hours, depending on the load. In contrast to a simple ambulance diet, in which these reserves will gradually oxidized along with foods and food proteins (even if carbohydrates are neglected, which are still in any product at low quantities), we change to the oxidation of lipids in the shortest possible time.
In classical pathophysiology, this is the first period of complete hunger, which lasts 4-5 days. During this period, there is an increase in the main exchange, which decreases from 5 to 6 days to the original level and below. It doesn't matter to us, because we'll look at the moment he, the main exchange, will be the highest. It is very important to know which substances (and in which sequence) are used by the body during complete hunger.
Based on the determination of the respiratory coefficient (the proportion of carbon dioxide volume released from the body to the volume of oxygen absorbed for the same time) and nitrogen isolation in the urine, researchers are first used the use of carbohydrates and carbohydrates and coefficients approaching 1. A few days of complete hunger fasting, complete fasting of the full fast (with full fastWater at least 2 liters! ) Reserve fats begin to oxidize in increasing amounts (which we need).
Respiratory ratio for fat oxidation is approaching 0, 7. Depending on the amount of spare fat, proteins begin to be used over time (the main reason why, with excessive enthusiasm, should not be neglected by the tips and justifications presented below, you will only hurt this! ). Also: During this time, you can "clean" your body if you wish, using weak teas and abundant herbal rates.
II. Period
It is characterized by the oxidation of fat. Without control, this period lasts until completely exhausted fat reserves (in the fat deposit is 100%, in organs in 96-97%). T. K. Fat oxidation occurs in the liver, the negligence of the period of this period (4-8 days) may occur infiltration of liver fat, due to the fact that the liver cannot deal with the amount of fatty acids that need to be oxidized.
During this period, the diet consists of protein foods (fish, meat, eggs, rigid degrees of cheese, cottage cheese, etc. ) a complete list of allowed foods, diets, etc. You can find it on the internet. It is worth noting that the energy is unbalanced and it is recommended to use polythitamines additionally, as well as fibers in the tablespoon in the morning and evening, washed with water abundantly (for the prevention of constipation). Also: fat is oxidized only by aerobic means; Therefore, strength training with a small number of repetition or on the edge of the wrist will not bring synergistic result, but will probably lead to a deterioration in the good -to -be.
III. Period
This is the last part of the circle, characterized by body rest, carbohydrate loading and rest. It is necessary not to overload the body. Firstly, this main exchange does not decrease, but constantly remains at a high level (first due to the oxidation of glycogen reserves, then the transition to lipid oxidation and finally with the carbohydrate load, the body returns to its original position).
Secondly, we give the rest of the liver. The keto diet is a wonderful thing, but you need to know the measure in everything. The carbohydrate load is the use of "slow carbohydrates" with such a polysaccharides. Products that do not increase glucose in blood plasma (blood sugar). This is, for example. Brown rice, pasta of hard varieties of wheat, porridge, etc. (You can see more on the internet).
Low carbohydrate dishes recipes
When making a decision to sit in a ceto, a diet that ensures a feeling of satiety and quick results in losing weight, many, however, face the problem than cooking, because several family products are now prohibited. In particular, how to be people used to lunch soup every day if one of the main ingredients of the first dishes - potatoes - is a taboo? The keto diet deals easily with this little problem. In this article, we offer recipes for the most popular and loved throughout the childhood of soups adapted to the low energy system. Each recipe contains a detailed calculation of the amount of carbohydrates, which will allow you to modify or complement the ingredients to your taste if you want.
Potato cake
Ingredients:
- Adygea cheese - 200 gr. (Carbohydrates - 0)
- Cream oil - 50 gr. (0, 7)
- Cocoa powder-3 teaspoons (1, 5)
- Vanilin - 1 bag (0)
- Sugar -Substitutur - 15 tablets (0)
Number of carbohydrates per dish: 2. 2
Preparation:
- Put the butter for 2-3 hours in the freezer.
- Grate cheese and oil in a thick grater.
- Dissolve the Sucrotor in 1 tablespoon of water
- Add the suklet and vanillin to the cheese oil dough. Mix well.
- Blind your cakes with your hands and wrap it into a cocoa powder.
- Put in the refrigerator for a few hours. Store cakes also in the refrigerator.
Cake meringue
Ingredients:
For cakes:
- Egg Protein - 4 PCs. (Carbohydrates - 0)
- Hazelnuts - 200 gr. (20)
- Salt - a pinch (0)
- Lemon juice - a few drops (0)
- Sugar -Substitutur - 20 tablets (0)
For cream:
- Mascarpone cheese - 250 grams (7, 3)
- Cream 20% - 50 ml. (2)
- Soluble Coffee - 1 teaspoon (0)
- Sugar -Substitutur - 10 tablets (0)
The amount of carbohydrates per dish: 29. 3
Preparation:
- Place the egg whites in the refrigerator for 10 to 15 minutes.
- Beat the cold protein with salt with a mixer until stable foam.
- MOA the Sucrotor in Powder State. Add it to the proteins and keep winning for about 5 minutes.
- Fry the hazelnut in a dry pan. Moa -the powder with a coffee grinder.
- Add protein -chopped hazelnuts and mix gently.
- Lower the shape of the cooking paper. Place part of the resulting "mass" with a uniform layer with a height of about 1, 5 centimeters.
- Heat the oven to 150 degrees and reduce the temperature to a minimum and dry the cakes for about 2 hours until they become a meringue.
- While the cakes are baked, prepare the cream. To do this, dissolve coffee and sucriner in 1 tablespoon. Mix with mascarpone and cream and beat well in a blender. Leave the cream in the refrigerator until the cakes are ready.
- Cakes ready completely cold at room temperature. Then spot with cream.
The number of cakes depends on the size of the form. Everything is simple. As you can see, the keto diet is not as terrible as it is represented. Well, of course, pleasant appetite!
Conclusion
We talked about the periods. Three periods enter a circle. If desired, these circles can be made up to 4-6. So the rest is recommended because, however, this method is a quick way to lose weight - this is stress to the body. The keto diet is not a way to torment your body. On the contrary, this is a way to comfortably bring our body to normal. Subject to all recommendations, the results will be visible after the first circle (at least 1, 5 kg among the experiment participants). The amount of water, depending on weight, may vary, but it cannot be less than 1, 5 l per day of pure water (tea, coffee, etc. drinks separately! ).