This article discusses the principle of nutrition called the "ketogenic diet" (or "keto diet") based on the analysis of medical data. The method is tested on volunteers and provided with a wide mass. The article does not describe the entire system, but the general principle has been described on the grounds of each step, which is more important for independent awareness and adaptation to their capacity, time, health status, etc. Its essence is almost complete to exclude carbohydrates from the diet.
The fact is that with a lack of glucose obtained by dividing carbohydrates, the body must switch to another source of energy. He is ready for this in advance because fat is the most important source of energy, stored on a "rainy day". Carbohydrates are the most important standard source of energy that supplies energy, despite providing less energy in KCAL in comparison with fat (4 kcal/g and 9 kcal/g respectively). Because the body itself considers them something small. He did not even predict the "tanning puzzle", as opposed to the stored fat.
What is ketosis
Our body can receive energy from three main groups of substances: from carbohydrates, from proteins and from fat. Seen from the energy of energy has fat (8-9, 7 kcal/g-here and then mean the energy value of "clean" substances, ie without the accompanying ballast), has the greatest energy potential. Carbohydrates and proteins are less rich in energy (about 4 kcal/g).
If you limit the flow of carbohydrates to a particular level, the body begins to use fat and proteins to produce the required energy. As a result of the metabolism of fat, the so -called ketone bodies are formed.
The formation of ketone bodies or ketogenesis is a physiological process, ie. An indispensable part of the energy exchange. In the process of this exchange we get the necessary energy.
The dangers of a ketogenic diet
The biggest danger of a ketogenic diet is to exaggerate it. Some people limit themselves too much in food that strives for fast weight loss. This should not be allowed. You definitely need to follow your personal attitudes ("macros") so as not to break the balance. Otherwise, there is a possibility that ketosis will go into a state of ketoacidosis when there are too many ketone bodies in the body. This is a very dangerous condition that threatens a violation of the work in a number of organs and, first and foremost, the liver. With ketosis, there is a self -regulation mechanism when the process of their metabolism with an increase in the number of ketone bodies is "slowed down".
But there is a boundary in the world, so you have to accurately comply with the established properties of the diet. Keto -diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidosis can develop independently). Keto diet is also categorically not compatible with alcohol use. Among other things, it is necessary to avoid situations that can lead to dehydration, this is also dangerous.
How to get into ketosis correctly
The Keto Diet is not one of the diets you can start and finish whenever you want. The body needs some time to adapt to this diet and go into a condition called ketosis. The process usually takes from 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 required to enter the state of ketosis as soon as possible, use energy on an empty stomach and limit the consumption of carbohydrates by 20 grams per day. Day or even less. In this case, it is necessary to monitor the amount of liquid consumed.
For accelerated entry into a state of ketosis, you can use the method called fat item. Fat mail involves consumption of 1000 - 1200 kcal per day. Day, while 80 - 90% of the percentage comes from fat. This can last a very short time, up to a maximum of 5 days (usually 2-3 days), prolonged fat can be dangerous for your health!
Ketosis can be checked using indicator strips that determine the level of ketone bodies in the urine. So this indicator can only be considered an auxiliary. Indicator strips can be purchased at pharmacies or via the Internet.
How to understand that you are in a state of ketosis
As mentioned above, the simplest and most affordable (but not to the price! ) Is method of measuring the degree of ketosis to use special stripes (something like Licmus papers used to measure fluid acid). There are also more advanced methods for measuring the concentration of ketone bodies in the body. Devices that measure the level of ketone bodies in exhaled air. Of course, they are more expensive than strips, but they earn much longer and the measurement accuracy is much higher. The most accurate measurement method (under domestic conditions) is units that measure the level of ketone bodies in the blood. They act according to the resemblance of household glucometers that use diabetics to measure blood sugar. These are very accurate units, but unfortunately not cheap.
If you exactly comply with your personal recommendations calculated using our Keto Rain Machine, you do not have an urgent need for instrumental measurements. It is quite accurate to adhere to a diet and evaluate your condition after subjective sensations.
Practical advice
It is impossible to completely exclude the use of carbohydrates - some organs (cortical substance in the kidneys, red blood cells and most importantly, the brain) only uses carbohydrates (more precisely glucose) as an energy source). As has already become clear, the effectiveness of a harmless diet has been proven. What is proposed in the article is a personal variation justified by medical knowledge and analysis, as well as the experience of experiments. So the keto diet is conditionally divided into 3 parts. They have no names because the division is not standard and is more necessary for understanding. T. K. Each person works or busy with something else, take a conditional 40-hour work week with two days free.
Keto Diet - The first period corresponds to two days free (eg Saturday and Sunday).
Keto Diet - the second period - for example four business days. (Monday-Fourth).
Keto Diet - the third period - and the remaining day, for example (Friday).
Note that the days I assigned are conditional but must be in a row.
I. The period
For the first two days of the diet, exclude food intake, limited to water (tea, coffee without sugar, milk, etc. ). This is necessary to pretend to be glycogen reserves in the body. It is usually contained up to 600 g, of which the main supply of the transverse broken muscles. When starving, this supply of 18-26 hours is used depending on the load. Unlike a simple ambulance diet, where these reserves will gradually be oxidized along with incoming fat and proteins in foods (although carbohydrates are neglected, which is still in any product in low quantities), we switch to oxidation of lipids in the shortest possible time.
In classic pathophysiology, this is the first period of complete hunger that lasts 4-5 days. During this period, an increase in the scalp occurs, which falls by 5-6 days to the original and below level. It doesn't matter to us because we want to dwell on the moment when 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.
Baseret på bestemmelsen af respirationskoefficienten (forholdet mellem volumen af kuldioxid frigivet fra kroppen til mængden af ilt, der er absorberet i samme tid) og isoleringen af nitrogen i urinen, fandt forskerne først nævnt brugen af carbohydrater og den kropsskoefficient, der imidlertid nærmer Og efter et par dage med fuldstændig faste af komplet sult, fuldstændig faste af komplet faste(with water at least 2 liters! ) The reserve fat begins to oxidize in increasing quantities (what we need).
The respiratory relationship for oxidation of fat approaches 0, 7. Depending on the amount of reserve fat, proteins begin to be used over time (the main reason why you should not be neglected by the tips and reasons presented below, you will only hurt this! ). In addition: During this period you can "clean" the body if you wish, using weak tea and herbal taxes abundantly.
II. Period
It is characterized by oxidation of fat. Without control this period lasts until they are completely exhausted fat reserves (in the fat depot is 100%, in organs with 96-97%). T. K. fat oxidation occurs in the liver, the neglect of the period of this period (4-8 days) may occur fat infiltration of the liver due to the fact that the liver cannot handle the amount of fatty acids to be oxidized.
During this period, the diet consists of protein food (fish, meat, eggs, hard qualities of cheese, cottage cheese, etc. ) A complete list of allowed foods, diets, etc. You can find on the Internet. It is worth noting that the power is unbalanced and it is recommended to use polyvitamins in addition as well as fiber on tablespoons in the morning and evening, washed down with plenty of water (for constipation prevention). In addition, fat is only oxidized with aerobic agents, so that strength training with a small number of repetition or on the pulse limit does not bring synergistic results, but is likely to lead to a deterioration of well -being.
III. Period
This is the last part of the circle that is characterized by rest for the body, carbohydrate load and rest. It is necessary so as not to overload the body. First, this main exchange does not fall, but stays constantly at a high level (first due to oxidation of glycogen reserves, then the transition to oxidation of lipids and eventually with carbohydrate load returns the body to its original position).
Secondly, we give the rest of the liver. Keto Diet is a wonderful thing, but you have to know the measure in everything. Carbohydrate load is the use of the so -called "slow carbohydrates" - polysaccharides. Products that do not cause a sharp increase in glucose in blood plasma (blood sugar). This is for example. Brown rice, pasta from hard varieties of wheat, porridge, etc. (you can see more on the internet).
Make carbohydrate meter recipes
When you make a decision to sit on a keto a diet that guarantees a sense of mettiness and quick results in losing weight, many are still facing the problem of what to prepare because a number of well -known products are now prohibited. How to be people who are used to lunch soup every day if one of the main ingredients in the first dishes - potatoes - is a taboo? Keto Diet easily handles this little problem. In this article we offer you recipes for the most popular and beloved of the entire childhood of soups adapted to the low carbing power system. Each recipe contains a detailed calculation of the amount of carbohydrates that allows you to change or supplement 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 tsp (1. 5)
- Vanilin - 1 bag (0)
- Sugar -Substituer - 15 tablets (0)
Number of carbohydrates perFad: 2. 2
Preparation:
- Put the butter for 2-3 hours in the freezer.
- Tear cheese and oil on a coarse grate.
- Dissolve the sucrotor in 1 tbsp of water
- Add successor and vanillin to the cheers oil. Mix thoroughly.
- Blind the cakes with your hands and roll them in a cocoa powder.
- Put the fridge 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 -Substituer - 20 tablets (0)
For cream:
- Mascarpone cheese - 250 grams (7. 3)
- Cream 20% - 50 ml. (2)
- Soluble coffee - 1 tsp (0)
- Sugar -substituer - 10 tablets (0)
The amount of carbohydrates perFad: 29. 3
Preparation:
- Put egg whites in the refrigerator for 10-15 minutes.
- Beat cooled proteins with salt with a mixer until there are stable foam forms.
- Grind the sucrotor to the powder mode. Add it to the proteins and continue to beat it for about 5 minutes.
- Fry the hazelnut in a dry saucepan. Grind it in powder with a coffee grinder.
- Add chopped hazelnuts to proteins and gently mix.
- Lower the mold on baking paper. Put it on a part of the resulting "dough" with an even layer with a height of approx. 1, 5 centimeters.
- Heat the oven to 150 degrees, then reduce the temperature to a minimum and dry the cakes for about 2 hours until they turn into a meringue.
- While the cakes are baked, prepare the cream. To do this, dissolve coffee and surines in 1 tbsp. Mix with cheese sascarpone and cream and hit well in a blender. Leave the cream in the fridge until the cakes are ready.
- Ready cakes COALLY cool to room temperature. Then butter 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, such circles can be performed up to 4-6. Then the rest is recommended because this method is nevertheless a quick way to lose weight - this is stress for the body. The Keto Diet is not a way of teasing 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 participants in the experiment). The amount of water, depending on the weight, may vary, but cannot be less than 1, 5 l. Day with clean water (tea, coffee, etc. Drinks separately! ).