This article discusses the principle of nutrition, which is called a "ketogenic diet" (or "keto diet") based on the analysis of medical data. The method is tested by volunteers and supplied with a wide mass. The article does not describe the whole system, but the general principle is determined by the justification of every step, which is more important for independent awareness and adaptation to their capabilities, time, health, etc. Recently, a harmless diet has become widespread in the world (it is a short diet). Its essence is almost completely to exclude carbohydrates from the diet.
The fact is that with a lack of glucose obtained from the separation of carbohydrates, the body must move 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 source of energy that supplies energy, despite the fact that they give less energy to KCAL than fat (4Kcal/g and 9kcal/g respectively). Because the body itself considers them a little small. He didn't even provide a "tan puzzle", unlike stored fat.
What is ketosis
Our body can receive energy from three main groups of substances: carbohydrates, proteins and fats. In terms of energy value, fats (8-9, 7 kcal/g-gere and then mean the energy value of "pure" substances, ie without the accompanying ballast), they have 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 certain level, the body begins to use fat and protein to produce the necessary energy. As a result of the metabolism of fats, SO -the united ketone bodies are formed.
The formation of ketone bodies or ketogenesis is a physiological process, that is, 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 main danger of a ketogenic diet is to overdo it. Some people limit themselves too much to food that strives for rapid weight loss. This should not be allowed. You should definitely follow your personal attitudes ("macros") so as not to disturb the balance. Otherwise, the ketosis is likely to enter 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 number of organs and, in the first place, the liver. In ketosis, there is a self -regulation mechanism when, with the increase in the number of ketone bodies, the process of their metabolism is "slow".
But there is a restriction in the world, so you need to adhere to the established characteristics of the diet. Keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidosis can develop independently). Also, the keto diet is definitely 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 enter the ketosis correctly
Keto Diet is not one of the diets you can get started and finish when you want. The body needs some time to adapt to this diet and get into a condition 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 you are required to enter the ketosis state as quickly as possible, you should spend energy on an empty stomach and limit the consumption of carbohydrates by 20 grams per day or even less. In this case, it is necessary to monitor the amount of fluid consumed.
You can use a method called the Fat Post to accelerated ketosis. Fat post includes consumption of 1000 - 1200 kcal per day, while 80 - 90% of the percent come from fat. This can last for a very short time, up to a maximum of 5 days (usually 2-3 days), prolonged fating of fat can be dangerous for your health!
Ketosis can be controlled by indicating strips that determine the level of ketone bodies in the urine. So this indicator can only be considered ancillary. Indicator tapes can be purchased at pharmacies or via the Internet.
How to find out that you are in a ketosis state
As mentioned above, the simplest and most affordable (but not with the price! ) Method for measuring the degree of ketosis is the use of special stripes (something like Licmus documents used to measure the acidity of liquids). 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 the exhaled air. Of course, they are more expensive than the strips, but they serve much longer and the measurement accuracy is much higher. The most accurate method of measurement (under internal conditions) are devices that measure the level of ketone bodies in the blood. They act similar to household glucometers that use diabetics to measure blood sugar. These are very accurate devices, but unfortunately, they are not cheap.
If you just stick to your personal recommendations, calculated using our ket calculator, then you will not have an urgent need for instrumental measurements. It is quite accurate to stick to a diet and evaluate your condition through subjective sensations.
Practical advice
It is impossible to completely exclude the use of carbohydrates - some organs (cortical substance of the kidneys, red blood cells, and most importantly - the brain) use only carbohydrates (more precise, glucose) as a source of energy). As it has already become clear, the effectiveness of a harmless diet has been proven. What is offered in the article is a personal variation justified by medical knowledge and analysis, as well as the experience of experimenters. So, the ket 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 is busy with something else, take a conditionally 40-hour work week with two days off.
Keto diet - the first period will match two weekends (for example Saturday and Sunday).
Keto diet - the second period - four weekdays, for example. (Monday-Fourth).
Keto diet - the third period - respectively the remaining day, e. g. (Friday).
Notice that these days I distributed are conditional, but they must be in order.
I. The period
During the first two days of the diet, you should exclude intake of food limited to water (tea, coffee without sugar, milk, etc. ). This is necessary to pretend to be glycogen in the body. It is usually contained up to 600 g, of which the main supply to the transversely broken muscles. When you are starving, this power is consumed for 18-26 hours depending on the load. Unlike the ordinary ambulance diet, in which these reserves will gradually be oxidized along with the input fats and proteins in the food (even if the carbohydrates are neglected, which are still in every product in low quantities), we switch to the oxidation of lipids in the shortest possible time.
In classical pathophysiology, this is the first period of full starvation, which lasts 4-5 days. During this period there is an increase in the basic exchange, which decreases by 5-6 days to the original and below the level. It doesn't matter to us, because we will stop at the moment when he, the main exchange, will be the highest. It is very important to know what substances (and in what sequence) are used by the body during complete hunger.
Based on the determination of the respiratory coefficient (the ratio of the volume of carbon dioxide released from the body to the volume of oxygen absorbed at the same time), and after a few days in the urine, the researchers find that the use of reserve carbohydrates and the respiratory coefficients. At least 2 liters! ) Reserve fats begin to oxidize in increasing quantities (what we need).
The respiratory ratio for oxidation of fat approaches 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 overlooked by the advice and justifications presented below will only damage it! ). In addition: during this period you can "clean" the body if you wish, using weak teas and herbal fees in abundance.
II. Period
It is characterized by oxidation of fat. Without control, this period continues until they have completely exhausted the fat stores (in the fat depot is 100%, in organs with 96-97%). T. K. Oxidation of fat occurs in the liver, neglecting the period of this period (4-8 days) can infiltrate liver fat, due to the fact that the liver cannot cope with the amount of fatty acids that must be oxidized.
During this period, the diet consists of protein foods (fish, meat, eggs, solid cheese, cottage cheese, etc. ) a complete list of allowed foods, diets and more. 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 of the tablespoon in the morning and evening, washed with abundant water (to prevent constipation). In addition: fat is oxidized only by aerobic agents, so that power training with a small number of repetitions or the pulse border will not lead to a synergistic result, but most likely will lead to worsening in the well.
III. Period
This is the last part of the circle characterized by rest for the body, carbohydration and rest. It is necessary to not overload your body. First, this basic exchange does not decrease, but it remains at a high level (first due to the oxidation of glycogen reserves, then the transition to the oxidation of lipids, and finally, with carbohydrate load, the body returns to its original position).
Second, so we give the rest of the liver. Keto Diet is a wonderful thing, but you need to know the measure in everything. The load on carbohydrates is the use of SO - the united "slow carbohydrates" - polysaccharides. Products that do not give a sharp increase in glucose in the blood plasma (blood sugar). This is, for example. Brown rice, pasta made of hard varieties of wheat, porridge, etc. (you can see more on the Internet).
Recipes for low carbohydrate dishes
When you decide to sit on a keto diet that guarantees a feeling of satiety and quick results in weight loss, many, however, face the problem of what to cook, as a number of known products are prohibited. In particular, how to be people who are used to lunch soup every day, if one of the main ingredients of the first dishes - potatoes - is taboo? Keto Diet can easily handle this little problem. In this article, we offer recipes for the most popular and loved ones from the whole childhood of soups adapted to the low -car electricity system. Each recipe contains a detailed calculation of the amount of carbohydrates, which will allow you to change or supplement the ingredients of your taste if you want.
Potato cake
Ingredients:
- Adygea cheese - 200 g (carbohydrates - 0)
- Crem Oil - 50 g (0. 7)
- Cocoa powder-3 tsp (1. 5)
- Vanilin - 1 bag (0)
- Sugar -Sbstisteter - 15 tablets (0)
Number of carbohydrates per dish: 2. 2
Preparation:
- Put the oil for 2-3 hours in the freezer.
- Grind the cheese and oil on a rough grater.
- Dissolve the sugars in 1 tablespoon of water
- Add the sugars and vanillin to the mass of the cheese-butter. Mix thoroughly.
- Blind the cakes with your hands and roll them in cocoa powder.
- Put in the refrigerator for a few hours. Store cakes in the refrigerator.
Mernga cake
Ingredients:
For cakes:
- Egg protein - 4 pcs (carbohydrates - 0)
- Hazelnuts - 200 g (20)
- Salt - a pinch (0)
- Lemon juice - a few drops (0)
- Sugar - Deputy - 20 tablets (0)
For cream:
- Mascarpone cheese - 250 grams (7. 3)
- Cream 20% - 50 ml. (2)
- Soluble coffee - 1 h. L. (0)
- Sugar -Sbstisteter - 10 tablets (0)
The amount of carbohydrates per dish: 29. 3
Preparation:
- Put the egg whites in the refrigerator for 10-15 minutes.
- Beat chilled proteins with salt with mixer until stable foam is formed.
- Grind the sugars to a state of dust. Add it to the proteins and continue beating it for about 5 minutes.
- Fry the hazelnut in a dry pan. Grind it with a coffee mill.
- Add the sliced hazelnuts to the proteins and mix gently.
- Reduce baking paper. Put on it some of the resulting "dough" with a uniform layer about 1, 5 centimeters high.
- Preheat the oven to 150 degrees and then reduce the temperature to a minimum and dry the cakes for about 2 hours until it is turned into a mener.
- While the cakes are baked, prepare the cream. To do this, dissolve coffee and suurer in 1 tbsp. Mix with mascarpone and cream cheese and beat well in a blender. Leave the cream in the refrigerator until the cakes are ready.
- Ready cakes completely cool to room temperature. Then spread with cream.
The number of cakes depends on the size of the shape. It's all simple. As you can see, the ket diet is not as terrible as it is presented. Well, of course, a pleasant appetite!
Conclusion
We talked about the periods. Three periods enter one circle. If you wish, such circles can be made up to 4-6. Then the rest is recommended as this method is nevertheless a quick way of weight loss - it is a stress for the body. Keto Diet is not a way to torment your body. On the contrary, this is a way to comfortably normalize your body. Subject to all the recommendations, the results will be visible after the first round (at least 1, 5 kg among the participants in the experiment). The amount of water, depending on the weight, may vary, but it may not be less than 1, 5 l per day clean water (tea, coffee, etc. Drink separately! ).