In this article, consider the principle of eating, which is called the "ketogenic diet" (or "keto diet"), which is based on the analysis of medical data. The method is tested on volunteers and are provided to the general masses. In the article is not painted the whole system, however, a general principle with a justification for each step, what is more important for self-awareness and adaptation in the context of their abilities, time, health, etc.
In the recently widespread in the world received the strawberry diet (it is the same, in short, the keto diet). The principle lies in the fact that it is almost completely eliminate carbohydrates from the diet.
The fact is that when the lack of glucose obtained from the breakdown of carbohydrates, the body's need to move on to another source of energy. He prepared in advance, because fats and there are the main source of energy, the savings on "black day".
Carbohydrates are the main standard source of securing the body with energy, not to mention that they give less energy in kcal compared with fats(4kcal/g, 9kcal/g, respectively). Therefore, that the body itself thinks that their something of low value. Even the "trade" for them does not intend to, apart from the stored fats.
The main problem lies in the fact, give the body a good "kick off", so to realize what we want, and therefore switched to another state in which it is oxidized will be the right fats. For this and designed the keto diet.
Keto Diet — General information
The acute problem of the modern age — overweight and obesity. This is one of the most pressing health and social problems. Being overweight is one of the most common causes of cardiovascular disease, diabetes and many other diseases.
The sharpness of this problem is constantly increasing along with the global trend of increasing the duration of life. The low level of housing is in some countries also contributes to obesity due to improper patterns of nutrition of the population. The struggle with overweight and obesity is one of the main tasks of modern health care systems in the world.
Nutrition experts together with experts from other destinations offering a relatively large set of methods and forms of struggle with this evil. Including using a variety of diets. For the last thirty years a growing interest in not quite the usual way of control over being overweight, known under the name of the KETO diet (ketogenic diet). Let's see what it is — a keto diet.
The most acceptable way to deal with excess weight is to limit food intake. However, it must be observed the main health criteria — safety for health and efficiency.
The best results in this direction gives a low-calorie belkovosvazavatei diet with energy value of about 800 kcal per day and protein content of not less than fifty grams. However, some experts perceive the relationship of such a diet with unwanted and dangerous consequences, such as hypoglycemia, hyperuricemia, hyperlipidemia, cordierite, gallstone disease, osteoporosis, etc.
And the greatest dismay of the experts causing the possibility of occurrence of a state of ketosis.
What is ketosis
Our body can obtain energy from three main groups of substances: from carbohydrates, proteins and fats. From the point of view of the energy value is the largest energy potential have the right fats (8-9,7 Kcal/g — here and hereafter is meant the energy value of the pure substances, i.e. without the associated ballast). Carbohydrates and proteins are less rich in energy (about 4 Kcal/g).
Probably because nature is ordered, therefore, that our body is in the normal mode of existence uses the energy produced from carbohydrates and fats is left in reserve for emergency cases.
If you limit carbs to a certain level the body begins to use fats and proteins are for the production of the necessary energy. As a result of fat metabolism are produced by the so-called ketone bodies. It is only three chemical compounds — acetoacetic acid (acetoacetate), beta-hydroxybutyric acid (β-hydroxybutyric acid, also, β-hydroxybutyric acid, abbr. BOMB) and acetone.
Education of ketone bodies, or ketogenesis, is a physiological process, i.e. the indispensable part of the energy exchange. In the process of this exchange, we and obtain that much-needed energy.
The actual energy reserves of the body are provided on the glycogen, fat and protein structures. Glycogen stores are low, probably because of the biological improper storage and consists of approximately 500 – 700 g, which in energy equivalent of 2 – 3 thousand Kcal.
The largest energy potential, are proteins the body, just because a lot of them. But the consume protein for energy production is very impractical (it is lost in the first place muscle mass).
And finally, fats. Although it is usually less than protein (the normal ratio of 1/2) but their energy capacity is significantly higher than that of protein. It is only to force the body to use the right fats for its energy purposes is not quite that simple – because the fats in addition to its "strategic" value to arise the next and more physiological load: the synthesis and metabolism of hormones and bioactive substances, heat production, insulation and thermal protection, transmission is the elasticity of the soft tissue, the fixation of the authorities, and many others.
And just keto diet allows you to get the body into a state of ketosis, i.e. start to use the right fats for energy production.
Ketosis is a condition of the organism, when it is forced to switch to using fat to cover energy needs. Achieved it's status of a substantial reduction in the consumption of carbohydrates.
The benefits of keto diets
Interest in the ketogenic diet is constantly growing. This is the reason ketosis is the most effective mechanism for the breakdown of fatty tissue. Whereas, the popularity of the diet and at the same time the acute problem of obesity is constantly increasing, the Parliament has instructed the commission for food safety, consider the most popular and the most scientifically reasonable diet on the territory of Europe.
Formed group comprehensively solves about 15 low-calorie diets (ACN), in terms of safety, the use, indications, absolute and relative contraindications, side effects, complications, and so sp Three chapters from the report of the group were dedicated to ketosis — ketosis and protein catabolism when using ACN, ketosis and calcium balance during the ACN and ketosis, and hyperuricemia in the ACN.
In September 2002, the expert report was approved at a meeting of the commission to the european Parliament. In the report it is stated that despite the existing contraindications, most diets that are spread through retail sales. Four diet pays medical institutions, and only one is applied under medical supervision. Prescribe such a diet can only a doctor.
The first two phases of this diet are ketogenic therefore, the diet should be accompanied by a feeling of hunger, and should be effective enough.
Correctly assemble the keto diet does not pose any danger, except when it is this diet absolutely contraindicated.
What are the benefits of keto diets:
- A relatively quick loss of excess weight;
- Reduction in the levels of sugar in the blood;
- Improve workability;
- To improve the functioning of the brain;
- The Absence of the feeling of hunger in comparison with low-calorie diet;
- Reduction in the levels of "bad" cholesterol, how it seem strange to you;
- Reducing blood pressure if it is high;
- Normalization of insulin levels in diabetes 2-th type;
- Improve the condition of skin with acne, and so on
In addition to the other ketone bodies provide around 80% of all the needs of brain energy and have psihologicheskimi properties in the form of an antidepressant effect.
Dangers of ketogenic diet
The main danger of the ketogenic diet – overdo it. Some people are too severely limited in the food prone to rapid weight loss. It cannot be tolerated. It is necessary to accurately keep track of your personal settings ("macros"), so as not to upset the balance. In the opposite case, there is a likelihood that ketosis goes into a state of ketoacidosis, when ketone bodies in the body too much. It is a very dangerous condition, threatening the violation of the work of a whole series of organs and especially the liver.
When ketózae is the mechanism of self-regulation, when with the increase in the number of ketone bodies "slows down" the process of their metabolism. But the whole to light, there is a limit, and therefore it is necessary to precisely adhere to the prescribed characteristics of the diet. The Keto diet is contraindicated in diabetes 1. type (in this type of diabetes ketosis and ketoacidosis may develop separately).
Also the keto diet is strictly not compatible with drinking alcohol. Apart from anything else it is necessary to avoid situations that can lead to dehydration, it's too dangerous.
How to properly log into ketosis
Keto diet is not one of those diets that you can start and finish when they like you. The body needs some time to adapt to this diet and enter into a state of so-called ketózaom. The process usually takes from 2 to 7 days and is dependent on the personal characteristics of the organism, the level of physical activity and type of food. If necessary, how quickly enter the state of ketosis, it is necessary to expend energy on an empty stomach, and limit the consumption of carbohydrates to 20 grams in a day, not less. It is necessary to monitor the amount of consumed fluid.
For expedited entry into the state of ketosis it is possible to use a method, the so-called fat fasting. Fat post follows the intake of 1000 — 1200 kcal per day, with 80 — 90% percent comes from the use of fats. It can take a very short time, maximum within 5 days (usually 2-3 days), the longer the fat fasting can be dangerous for your health!
Monitor the condition of ketosis it is possible to use the imaging strips, which determine the level of ketone bodies in the urine. Originally this method was designed for veterinary use, but also works in the case of man. The accuracy of such measurements is low and usually these tests can be judged only on the availability of, condition of ketosis, either on his lack, but not to the degree of ketosis. So, this indicator can be considered only as an aid. The indicator strips can be purchased at pharmacies or over the internet.
How to understand that you are in a state of ketosis
As has been said above, the easiest and affordable (but not according to the prices!) method of measuring the degree of ketosis – take advantage of special stripes (something like litmus paper that is used for measuring the acidity of liquids). There are also more advanced methods of measuring the concentration of ketone bodies in the body.
The device, which allow the measurement of the values of the levels of ketone bodies in the breath. They, of course, are more expensive than strips, but are much longer and the accuracy of the measurement is significantly higher. The most accurate method of measuring (in a domestic environment) are devices that measure the blood levels of ketone bodies in the blood. It is on the similarity of the household glucometers that have diabetics to measure the level of sugar in the blood. This is a very accurate device, but, unfortunately, it is not cheap. If you exactly stick to your personal recommendations, calculated using our calculator KETO, then you will not have an acute need for instrumental measurements. This is pretty much exactly stick to the diet and evaluate your status on subjective feelings.
Conclusion
We chatted about the period. Three seasons come in one circle. If you want to as circles can be done up to 4-6. Then we recommend you vacation, t. yet this way is the fastest way to lose weight — it is stressful for the body. Keto diet — there's no way to torture your body. On the contrary — it is a way of comfortably lead our bodies back to normal.
In compliance with all recommendations of the results will be visible after the first round (less than 1.5 kg for the participants in the experiment). The amount of water, depending on the weight may vary, but shall not be less than 1.5 liters per day of pure water (tea, coffee and other drinks are counted separately!).