Keto diet

This article discusses the principle of nutrition, which is 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, however, the general principle is set out with the justification of each step, which is more important for independent awareness and adjustment to their capabilities, time, health status, etc. Recently, a harmless diet has become widespread in the world (it is, briefly, Keto diet). Its essence is to almost completely exclude carbohydrates from the diet.

The fact is that with a lack of glucose obtained from the splitting of carbohydrates, the body needs to switch to another source of energy. He is ready for this in advance, becauseFat is the main source of energy, saved on a "rainy day". Carbohydrates are the main standard source of energy supplying energy, despite the fact that they give less energy in kcal in comparison with fats (4kcal/g and 9kcal/g, respectively). Because the body itself considers them to be somewhat small. He did not even foresee the "tanning puzzle", unlike the stored fats.

What is ketosis

Our body can receive energy from three main groups of substances: from carbohydrates, from proteins and from fats. From the point of view of the energy value, fats (8-9. 7 kcal/g-here and then mean the energy value of "pure" substances, i. e. without the accompanying ballast), 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 fats and proteins to produce the necessary energy. As a result of the metabolism of fats, the so -called ketone bodies are formed.

The formation of ketone bodies, or ketogenesis, is a physiological process, i. e. 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 in food striving for rapid weight loss. This should not be allowed. You need to definitely 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 of a number of organs and, first of all, the liver. With ketosis, there is a 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 you need to accurately 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, Keto diet is 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 enter ketosis correctly

Keto diet is not one of the diets that you can start and finish when you want. The body needs some time in order to adapt to this diet and enter a state 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 quickly as possible, you need 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, you can use the method called fat post. Fat post involves consumption of 1000 - 1200 kcal per day, while 80 - 90% of the percent come from fat. This can last a very short time, up to a maximum of 5 days (usually 2-3 days), prolonged fat starvation 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 only be considered an auxiliary. Indicator strips 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 affordable (but not at the cost! ) Method of measuring the degree of ketosis is to use special stripes (something like licmus papers that are 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 exhaled air. Of course, they are more expensive than strips, but they serve much longer and the measurement accuracy is much higher. The most accurate measurement method (in domestic conditions) is devices that measure the level of ketone bodies in the blood. They act on the likeness of household glucometers that use diabetics to measure blood sugar. These are very accurate devices, but, unfortunately, not cheap.

If you accurately adhere to your personal recommendations calculated using our Keto calculator, then you will not have an urgent need for instrumental measurements. It is quite accurate to adhere to a diet and evaluate your condition by 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 precisely, glucose) as a source of energy). As it 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 experimenters. So, Keto diet is conditionally divided into 3 parts. They have no names, becauseThe division is not standard and is more necessary for understanding. T. K. Each person works or busy with something else, take a conditionally 40-hour working week with two days off.

Keto Diet - the first period will correspond to two days off (e. g. 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, those days that I allocated are conditional, but must be in a row.

I. The period

In the first two days of the diet, you need to exclude food intake, limited to water (tea, coffee without sugar, milk, etc. ). This is necessary in order to pretend to be glycogen reserves in the body. It is normally contained up to 600g, of which the main supply in the transversely broken muscles. When starving, this supply is spent on 18-26 hours depending on the load. In contrast to a simple ambulance diet, in which these reserves will gradually be oxidized along with incoming fats and proteins in food (even if carbohydrates are neglected, which are still in any 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 complete starvation, which lasts 4-5 days. During this period, an increase in the main exchange occurs, which decreases by 5-6 days to the original and below level. It doesn't matter to us, becauseWe will dwell on the moment where 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 starvation.

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 during the same time) and the isolation of nitrogen in the urine, the researchers found that at first the use of spare carbohydrates and the respiratory coefficient are approaching 1. However, as already mentioned above, the reserves of carbohydrates in the body are limited, and after a few days of complete fasting of complete starvation, complete fasting of complete fasting(with water at least 2 liters! ) Reserve fats begin to oxidize in increasing quantities (what we need).

The respiratory ratio for oxidation of fats 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 neglected by the tips and justifications presented below, you will only harm this! ). Additionally: in this period, you can "clean" the body if you wish, using weak teas and herbal fees abundantly.

II. Period

It is characterized by oxidation of fat. Without control, this period lasts until completely exhausted fat reserves (in fat depot is 100%, in organs by 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 cope with the amount of fatty acids that need to be oxidized.

During this period, the diet consists of protein foods (fish, meat, eggs, hard grades of cheese, cottage cheese, etc. ) a complete list of permitted 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 additionally, as well as fiber on the tablespoon in the morning and evening, washed down with abundantly water (for the prevention of constipation). Additionally: fat is oxidized only by aerobic means, so strength training with a small number of repeat or on the pulse border will not bring synergistic result, but, most likely, will lead to a deterioration in well -being.

III. Period

This is the last part of the circle, characterized by rest for the body, carbohydrate loading and rest. It is necessary in order not to overload the body. Firstly, this main exchange does not decrease, but constantly remains at a high level (first due to oxidation of glycogen reserves, then the transition to the oxidation of lipids and finally, with carbohydrate loading, the body returns to its original position).

Secondly, so we give the rest of the liver. Keto diet is a wonderful thing, but you need to know the measure in everything. Carbohydrate loading is the use of the so -called"Slow carbohydrates" - polysaccharides. Products that do not give 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).

Low carbohydrate dishes recipes

When making a decision to sit on a keto a diet that guarantees a feeling of satiety and quick results in losing weight, many, nevertheless, are faced with the problem of what to cook, because a number of familiar products are now prohibited. In particular, how to be people who are accustomed every day for lunch soup if one of the main ingredients of the first dishes - potatoes - is a taboo? Keto diet easily copes with this small problem. In this article, we offer you recipes for the most popular and beloved by all of the childhood of soups adapted to the low -carbing power system. Each recipe contains a detailed calculation of the amount of carbohydrates, which will allow you to modify 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 -substituter - 15 tablets (0)

Number of carbohydrates per dish: 2. 2

Preparation:

• Put the butter for 2-3 hours in the freezer.
• Grate cheese and oil on a coarse grater.
• Dissolve the sucrotor in 1 tablespoon of water
• Add sucrotor and vanillin to the cheese-oil mass. Mix thoroughly.
• Blind the cakes with your hands and roll them in a cocoa powder.
• Put in the refrigerator for a couple of 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 couple of drops (0)
• Sugar -substituter - 20 tablets (0)

For cream:

• Mascarpone cheese - 250 grams (7. 3)
• Cream 20% - 50 ml. (2)
• Soluble coffee - 1 tsp (0)
• Sugar -substituter - 10 tablets (0)

The amount of carbohydrates per dish: 29. 3

Preparation:

1. Put egg whites in the refrigerator for 10-15 minutes.
2. Beat chilled proteins with salt with a mixer until stable foam forms.
3. Grind sucrotor to the powder state. Add it to the proteins and continue to beat it for about 5 minutes.
4. Fry the hazelnut in a dry pan. Grind it into powder with a coffee grinder.
5. Add chopped hazelnuts to proteins and mix gently.
6. Lower the shape of baking paper. Put on it part of the resulting "dough" with an even layer with a height of about 1. 5 centimeters.
7. Heat the oven to 150 degrees, and then reduce the temperature to a minimum and dry the cakes for about 2 hours until they turn into a meringue.
8. While the cakes are baked, 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 cakes are ready.
9. Ready cakes completely cool to room temperature. Then smear with cream.

The number of cakes depends on the size of the form. Everything is simple. As you can see, Keto Diet is not as terrible as it is represented. Well, of course, pleasant appetite!

Conclusion

We talked about the periods. Three periods enter one circle. If desired, such circles can be made up to 4-6. Then the rest is recommended, becauseNevertheless, this method is a quick way to lose weight - this is stress for the body. Keto diet is not a way to torment 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, can vary, but cannot be less than 1. 5 l per day of pure water (tea, coffee, etc. drinks separately! ).