This article discusses the principle of nutrition, which is called "ketogenic diet" (or "diet keto"), based on the analysis of medical data. The method is tested on volunteers and equipped with a large mass. The article does not describe the entire system, however, the general principle is established with the justification of each phase, which is more important for independent awareness and adaptation to their skills, time, state of health, etc. Recently, an harmless diet has become widespread in the world (it is briefly diet with keto). Its essence is to almost completely exclude carbohydrates from the diet.
The fact is that with a lack of glucose obtained from the division of carbohydrates, the body must move on to another source of energy. It is ready for this in advance, because fat is the main source of energy, saved on a "rainy day". Carbohydrates are the main standard energy source that provides energy, despite the fact that they give less energy in kcal than fat (4kcal/g and 9kcal/g, respectively). Because the body itself considers them a little small. He did not even foresee the "tanning puzzles", unlike the stored fat.
What is ketosis
Our body can receive energy from three main groups of substances: from carbohydrates, proteins and fats. From the point of view of the energy value, the fats (8-9, 7 kcal/g-help and therefore indicate the energy value of the "pure" substances, that is, without the accompanying ballast), have the maximum energy potential. Carbohydrates and proteins are less rich in energy (about 4 kcal/g).
If the flow of carbohydrates is limited to a certain level, the body begins to use fats and proteins to produce the necessary energy. As a result of the fat metabolism, the chuck's bodies are formed so called.
The formation of ketonic bodies, or ketogenesis, is a physiological process, that is, an indispensable part of the exchange of energy. In the process of this exchange, we obtain the necessary energy.
The dangers of a ketogenic diet
The main danger of a ketogenic diet is to overdo it. Some people limit themselves too much in the food that fight for rapid weight loss. This should not be allowed. You must surely follow your personal attitudes ("macro") so as not to interrupt balance. Otherwise, there is the possibility that ketosis enters 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 of a certain number of organs and, first of all, of the liver. With ketosis, there is an self -regulation mechanism, when, with an increase in the number of ketone bodies, the process of their metabolism is "slowed down".
But there is a limit in the world, so it is necessary to accurately adhere to the established characteristics of the diet. The keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidosis can develop independently). In addition, the keto diet is not categorically compatible with the use of alcohol. Among other things, it is necessary to avoid situations that can lead to dehydration, this is also dangerous.
How to enter the 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 requires 2 to 7 days and depends on the personal characteristics of the body, the level of physical activity and the type of nutrition. If you need to enter the state of ketosis as quickly as possible, it is necessary to spend energy on 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 into a state of ketosis, the method called Fat Post can be used. The fatty post involves a consumption of 1000 - 1200 kcal per 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), the hunger for prolonged fat can be dangerous for your health!
Ketosis can be controlled using indicator strips that determine the level of ketone bodies in the urine. So this indicator can be considered only an auxiliary. The stripes of the indicators can be purchased in pharmacies or via the Internet.
How to understand that you are in a state of ketosis
As mentioned above, the simplest and most convenient method (but not at the cost! ) To measure the degree of ketosis is to use special stripes (something like the licmus documents used to measure the acidity of the liquids). 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 the exhaled air. Of course, they are more expensive than the strips, but they need much longer and the accuracy of the measurement is much higher. The most accurate measurement method (in domestic conditions) are the devices that measure the level of the blood bodies in the blood. They act as a similarity of domestic glucometers who use diabetics to measure blood sugar. These are very accurate devices, but, unfortunately, not cheap.
If you carefully adhere to your personal advice calculated using our Keto calculator, you will not need urgent instrumental measurements. It is quite accurate to adhere to a diet and evaluate your conditions for subjective sensations.
Practical advice
It is impossible to completely exclude the use of carbohydrates: some organs (cortical substance of kidneys, red blood cells and, above all, the brain) use only carbohydrates (more precisely, glucose) as a source of energy). Since it has already become clear, the effectiveness of an harmless diet has been demonstrated. What is proposed in the article is a personal variation justified by knowledge and medical analysis, as well as by the experience of the experimenters. Therefore, the keto diet is conditioned in 3 parts. They have no names, because the division is not standard and is more necessary for understanding. T. K. Each person works or engaged with something else, take a 40 -hour conditional working week with two days of rest.
Keto Diet - The first period will correspond to two days of rest (for example Saturday and Sunday).
Keto Diet - The second period - four weekdays, for example. (Monday-Quarto).
Keto Diet - The third period - respectively the remaining day, e. g. (Friday).
Note, those days that I assigned are conditioned, but they must be in a row.
I. The period
In the first two days of the diet, it is necessary 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. It is normally contained up to 600 g, of which the main offer in broken transverse muscles. During hunger, this supply is spent in 18-26 hours depending on the load. Contrary to a simple ambulance diet, in which these reserves will gradually oxidized together with fats and proteins coming in food (even if carbohydrates are neglected, which are still in any product in low quantities), we move on to the oxidation of the lipids as soon as possible.
In classical pathophysiology, this is the first complete period of hunger, which lasts 4-5 days. During this period, an increase in the main exchange occurs, which decreases by 5-6 days at the original and lower level. It doesn't matter for us, because we will dwell 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.
Based on the determination of the respiratory coefficient (the ratio between the volume of carbon dioxide released by the body to the volume of oxygen absorbed in the same period) and the insulation of nitrogen in the urine, the researchers discovered that at the beginning the use of reserve carbohydrates and the respiratory coefficient approach 1. The complete hunger, the complete fasting of the complete fasting (with water of at least 2 liters! )Reserve the fats begin to oxidize in growing quantities (what we need).
The respiratory relationship 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, it should not be neglected by the suggestions and justifications presented below, you will only make it damage! ). In addition: in this period, you can "clean" the body if you wish, using weak tea in abundance and herbal taxes.
II. Period
It is characterized by the oxidation of fat. Without control, this period lasts until the completely exhausted fat reserves (in the fat deposit are 100%, in the organs of 96-97%). T. K. Oxidation of fat occurs in the liver, abandonment of the period of this period (4-8 days) can occur infiltration of liver fat, due to the fact that the liver cannot face the quantity of fatty acids that must be oxidized.
During this period, the diet is made up of protein foods (fish, meat, eggs, hard grades of cheese, ricotta, etc. ) a complete list of foods, diets, etc. You can find on the internet. It is worth noting that the power is unbalanced and it is recommended to use the extra polyvitamins, as well as the fiber in the spoon in the morning and evening, washed with plenty of water (for the prevention of constipation). In addition: fat is oxidized only with aerobic means, therefore the training of the force with a small number of repetitions or on the edge of the wrist will not bring a synergistic result, but, most likely, it will lead to a deterioration of well -being.
III. Period
This is the last part of the circle, characterized by rest for the body, loaded with carbohydrates and rest. It is necessary not to overload the body. Firstly, this main exchange does not decrease, but remains constantly at high level (first due to the oxidation of the glycogen reserves, therefore the transition to the oxidation of the lipids and finally, with the load of carbohydrates, the body returns to its original position).
Secondly, so let's give the rest of the liver. The keto diet is a wonderful thing, but you have to know the size in everything. The carbohydrate load is the use of polysaccharides so called "slow carbohydrates". Products that do not give a strong increase in glucose in blood plasma (blood sugar). This is for example. Wholemeal rice, pasta from various varieties of wheat, porridge, etc. (You can see more on the internet).
Low carbohydrate dishes
When you make a decision to sit on a keto diet that guarantees a feeling of satiety and quickly translate into weight loss, many, however, are facing the problem of what to cook, because numerous family products are now prohibited. In particular, how to be people used to every day for lunch soup if one of the main ingredients of the first courses - potatoes - is it a taboo? The Keto diet easily addresses this small problem. In this article, we offer you recipes for the most popular and loved by all the childhood of soups adapted to the low -content power system. Each recipe contains a detailed calculation of the amount of carbohydrates, which will allow you to modify or integrate the ingredients to your tastes if you wish.
Potato cake
Ingredients:
- ADYGEA cheese - 200 gr. (Carbohydrates - 0)
- Cream oil - 50 gr. (0. 7)
- Cocoa in powder-3 teaspoon (1. 5)
- Vanilin - 1 bag (0)
- Sugar -Substuter - 15 tablets (0)
Number of carbohydrates per plate: 2. 2
Preparation:
- Put the butter for 2-3 hours in the freezer.
- Skit cheese and oil on a coarse grater.
- Dissolve the Saccaro in 1 tablespoon of water
- Add the Sucroto and the vanillin to the mass of cheese. Mix thoroughly.
- Blind the cakes with your hands and roll them into cocoa powder.
- Put in the refrigerator for a couple of hours. Keep the cakes also in the refrigerator.
Cake meringue
Ingredients:
For cakes:
- Egg protein - 4 pieces. (Carbohydrates - 0)
- Hazelnuts - 200 gr. (20)
- Salt - A pinch (0)
- Lemon juice - a couple of drops (0)
- Sugar -Substuter - 20 tablets (0)
For the cream:
- Mascarpone Cheese - 250 grams (7. 3)
- Cream 20% - 50 ml. (2)
- Soluble coffee - 1 teaspoon (0)
- Sugar -Substuter - 10 tablets (0)
The amount of carbohydrates per plate: 29, 3
Preparation:
- Put the egg whites in the refrigerator for 10-15 minutes.
- Beat the chilled proteins with salt with a mixer to form stable foam.
- Grinds the sum of the state of dust. Add it to the proteins and continue to beat it for about 5 minutes.
- Fry the hazelnut in a dry pan. Grind it in powder with a grinder.
- Add the chopped hazelnuts to the proteins and mix gently.
- Lower the shape of the parchment paper. Put it on part of the consequent "pasta" with a uniform layer with a height of about 1, 5 centimeters.
- Heat the oven at 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 cooked, prepare the cream. To do this, dissolve coffee and sums in 1 tablespoon. Stir with mascarpone and cream with cheese and beat well in a blender. Leave the cream in the refrigerator until the cakes are ready.
- Completely fresh ready cakes at room temperature. Then smear with the cream.
The number of cakes depends on the size of the shape. 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 we recommend the rest, because this method is a quick way to lose weight - this is stress for 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. Except for all the 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 per day of pure water (tea, coffee, etc. drinks separately! ).