This article discusses the principle of nutrition, called "ketogenic diet" (or "keto diet"), based on medical data analysis. This method is tested on volunteers and provided with extensive mass. This article does not reflect the entire system, however, the general principles are set with justification of each step, which is more important for free awareness and adjustments to their capabilities, time, health status, and more. The point is almost completely excluding carbohydrates from the diet.
The fact is that with the glucose deficiency derived from the separation of carbohydrates, the body needs to switch to other sources of energy. He is ready for this first, because fat is a major source of energy, stored on "rainy days". Carbohydrates are a major source of energy that supply energy, despite the fact that they provide less energy in kcal compared to fat (4kcal/g and 9kcal/g, respectively). Because the body itself considers them a little. He didn't even predict the "tanning -tanning", unlike the fat.
What is ketosis
Our body can receive energy from the three main groups of substances: from carbohydrates, from protein and from fat. From the point of view of the energy value, fat (8-9. 7 kcal/g-here and then means the energy value of the "pure" material, that is, without the accompanying ballast), has the greatest energy potential. Carbohydrates and proteins are less energy rich (about 4 kcal/g).
If you limit the flow of carbohydrates to a certain extent, the body begins to use fat and protein to produce the energy you need. As a result of fat metabolism, the body of the ketone is formed.
The formation of ketone body, or ketogenesis, is a physiological process, which is the most needed part of energy exchange. In this process of exchange, we get the energy we need.
The dangers of ketogenic diet
The main danger of ketogenic diets is extreme. Some people limit themselves too much in foods that seek to lose weight fast. This cannot be allowed. You need to follow your personal attitude ("macro") so as not to break the balance. If not, it is possible that ketosis will enter the state of ketoasidosis, when there is too much ketone in the body. This is a very dangerous condition that threatens the work of several organs and, first of all, the liver. With ketosis, there is a mechanism of self -regulation, when, with an increase in the number of ketone bodies, their metabolism process is "slowed down".
But there are boundaries in the world, so you need to adhere to the features of the diet. Keto diet is contraindicated in type 1 diabetes (with diabetes, ketosis and ketoacidosis can develop freely). Also, the keto diet is not compatible with alcohol use. Among other things, it is necessary to avoid situations that can cause dehydration, this is also dangerous.
How to properly incorporate ketosis
Keto diet is not one of the diets you can start and finish when you want. The body needs some time to adjust to this diet and to enter a condition called ketosis. This process usually takes 2 to 7 days and depends on the body's personal characteristics, the level of physical activity and the type of nutrition. If it is necessary to enter the condition of the ketosis as soon as possible, you should spend energy on an empty stomach, and limit the use of carbohydrates by 20 grams a day, or less. In this case, it is necessary to monitor the amount of fluid used.
For accelerated entry into ketosis, you can use a method called Fat Post. Post Fat involves the use of 1000 - 1200 kcal per day, while 80 - 90% of the percentage is from fat. This can last in a short time, up to a maximum of 5 days (usually 2-3 days), prolonged fat starvation can be dangerous to your health!
Ketosis can be controlled using an indicator strip that determines the level of ketone body in the urine. So this indicator can only be considered in addition. The indicator strip can be purchased at the pharmacy or through the internet.
How to understand that you are in a state of ketosis
As mentioned above, the simplest and most affordable (but not at cost! ) Measuring the level of ketosis is to use a special strip (something like a licmus paper used to measure liquid acidity). There are also advanced methods for measuring the concentration of ketone in the body. Devices that measure the level of ketone body in the air. Of course, they are more expensive than strips, but they serve longer and the accuracy of measurement is much higher. The most accurate method of measurement (in domestic conditions) is a device that measures the level of ketone body in the blood. They act on the appearance of household glucometers that use diabetics to measure blood sugar. This is a very accurate device, but, unfortunately, not cheap.
If you adhere to your personal recommendations accurately using our keto calculator, then you will not have an urgent need for instrumental measurement. It is quite accurate to adhere to your diet and evaluate your situation with a subjective sensation.
Practical advice
It is not possible to fully exclude the use of carbohydrates - some organs (kidney cortical substances, red blood cells and, most importantly, the brain) only uses carbohydrates (more precisely, glucose) as a source of energy). As it has become clear, the effectiveness of harmless diets has been proven. What is suggested in this article is a personal variation allowed by medical knowledge and analysis, as well as the experimental experience of the tester. Therefore, the keto diet is divided into 3 parts. They have no name, as this section is not standard and is more important to understand. T. K. Everyone works or is busy with something else, take a 40 -hour work week with two days.
Keto Diet - The first period will fit two days (e. g. Saturday and Sunday).
Keto diet - the second - four days of the week, for example. (4th Monday).
Keto Diet - Third period - Each of the rest of the day, e. g. (Friday).
Note, the days I provide are conditional, but must be in a row.
I. Duration
In the first two days of your diet, you need to exclude food intake, limited to water (tea, sugar -free coffee, milk, etc. ). It is necessary to pretend to be a glycogen reserve in the body. It is usually contained up to 600g, where the main supply of broken muscles. When starving, the supply is spent for 18-26 hours depending on the load. In contrast to a simple ambulance diet, where these reserves are gradually oxidized with fat and protein into foods (though carbohydrates are ignored, which is still in low products), we turn to lipid oxidation in no time.
In classical pathophysiology, this is the first period of complete hunger, which lasts 4-5 days. During this time, an increase in major exchange occurred, which decreased by 5-6 days to the original and lower level. It is not important to us, because we will stay at the time where he, the main exchange, will be the highest. It is very important to know what material (and in what order) used by the body during complete hunger.
Based on the determination of the respiratory coefficient (the ratio of the amount of carbon dioxide released from the body to the amount of oxygen absorbed at the same time) and the nitrogen isolation in the urine, the researchers found that it was initially limited, and after a few days of complete fasting, complete fast fasting (with at least 2 liters! )
Respiratory ratios for fat oxidation Approach 0. 7. Depending on the amount of replacement fat, protein is used over time (the main reason why, with excessive spirit, cannot be ignored by the tips and justifications presented below, you will only harm this! ). Also: During this time, you can "clean" the body if you want, use weak tea and herbal fees.
Ii. Period
It is characterized by fat oxidation. Unformally, this period lasts until the fat reserves are completely tired (in the fat depot is 100%, in the organs of 96-97%). T. K. Fat oxidation occurs in the liver, abandonment of this period (4-8 days) may be infiltration of the liver, due to the fact that the liver cannot overcome the amount of fatty acids that need to be oxidized.
During this time, the diet consists of protein foods (fish, meat, eggs, hard grades of cheese, cottage cheese, etc. ) a complete list of foods, diets, and other allowed. Keep in mind that the power is unbalanced and recommended to use additional polyvitamin, as well as fiber in the spoon in the morning and evening, washed with abundant water (for the prevention of constipation). Also: Fat is only oxidized in aerobic means, so strength training with a small amount of recurrence or at the pulse border will not produce synergy, but, most likely, it will cause deterioration in well -being.
Iii. Period
This is the last part of the circle, characterized by rest for the body, loading of carbohydrates and rest. It is necessary not to burden the body. First, this major exchange does not decrease, but always remains high (first due to oxidation of glycogen reserves, then the transition to lipid oxidation and finally, with the loading of carbohydrates, the body returns to its original position).
Second, so we give the whole heart. Keto diet is a wonderful thing, but you need to know the size in everything. Carbohydrate loading is the use of "slow carbohydrates" - polysaccharides. Products that do not provide a sudden increase in glucose in blood plasma (blood sugar). This is an example. Chocolate rice, pasta of wheat, porridge, and more (you can see more on the internet).
Low carbohydrate dish recipe
When making a decision to sit on a keto diet that guarantees full feelings and quick decisions in weight loss, many, however, face what to cook, as some ordinary products are now prohibited. In particular, how can you be used to everyday for lunch soup if one of the main ingredients of the first dish - potatoes - is taboo? Keto diet easily overcomes this small problem. In this article, we offer you recipes for the most popular and beloved by all children of soups that are tailored to the low power system. Each recipe contains a detailed calculation of the amount of carbohydrates, which will allow you to modify or add materials to your taste if you want.
Potato cake
Materials:
- Adygea cheese - 200 gr. (Carbohydrates - 0)
- Cream oil - 50 gr. (0. 7)
- Cocoa powder-3 teaspoons (1. 5)
- Vanilin - 1 bag (0)
- Sugar -substituter - 15 tablets (0)
Number of carbohydrates per serving: 2. 2.
Setup:
- Put butter for 2-3 hours in the refrigerator.
- Cheese and grated oil on a rough grater.
- Dissolve the sucrotor in 1 tablespoon of water
- Add sucrotor and vanillin to the mass of cheese oil. Mix well.
- Blind the cake with your hands and roll it in cocoa powder.
- Insert the refrigerator for a few hours. Store the cake also in the fridge.
Meringue cake
Materials:
For cake:
- Egg protein - 4 pcs. (Carbohydrates - 0)
- Hazelnuts - 200 gr. (20)
- Salt - a pinch (0)
- Lemon juice - some drops (0)
- Sugar -substituter - 20 tablets (0)
For cream:
- Mascarpone cheese - 250 grams (7. 3)
- Cream 20% - 50 ml. (2)
- Soluble coffee - 1 teaspoon (0)
- Sugar -substituter - 10 tablets (0)
Total carbohydrates per serving: 29. 3
Setup:
- Put the egg whites in the refrigerator for 10-15 minutes.
- Beat cool protein with salt with a mixer until stable foam shape.
- Grind Sucrotor to the state of powder. He added to the protein and continued to beat it for about 5 minutes.
- Fry hazelnut in a dry pan. Roll it into the powder with a coffee grinder.
- Add chopped hazelnut to protein and mix slowly.
- Reduce baking paper shape. Put it part of the "dough" produced with a layer even with a height of 1. 5 centimeters.
- Preheat the oven to 150 degrees, and then reduce the temperature to the minimum and dry the cake for about 2 hours until they become meringue.
- Even if the cake is burned, prepare the cream. To do this, dissolve coffee and sucriner in 1 tablespoon. Mix with cheese mascarpone and cream and beat well in a blender. Leave the cream in the refrigerator until the cake is ready.
- The cake is completely cool to room temperature. Then smear with cream.
The number of cakes depends on the size of the form. Everything is easy. As you can see, the keto diet is not so awful as it is represented. Of course, a pleasant appetite!
Conclusion
We're talking about the period. Three periods Insert one circle. If desired, the circle can be made up to 4-6. Then the rest is recommended, as this method is a quick way to lose weight - this is pressure for the body. Keto diet is not a way to torture your body. Instead, this is a way to bring our bodies comfortably. Subject to all suggestions, the results will be visible after the first circle (at least 1. 5 kg among the participants in the experiment). The amount of water, depending on the weight, can vary -different, but cannot be less than 1. 5 l a day pure water (tea, coffee, etc. -plain. Drinks separately! ).