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.
The main problem is to give the body a good "football", so that it understands what we want from it and, consequently, has moved to another state where fats will be oxidized.For this, the Keto diet is developed.
Keto Diet - General information
The acute problem of modernity is overweight and obesity.This is one of the most urgent medical and social problems.Excess weight is one of the most common causes of cardiovascular diseases, diabetes and many other pathologies.
The severity of this problem is growing constantly with a global tendency to increase the life of life.A low level of life in some countries also contributes to obesity due to the improper structure of the population.The fight against overweight and obesity is one of the main tasks of modern health systems in the world.
Nutritionists, together with specialists from other areas, offer a rather wide series of methods and forms of fighting to this evil.Including the use of various diets.Over the past thirty years, the interest in a not entirely ordinary control way of control over the overweight, known as the diet of the keto (ketogenic diet) has grown.Let's find out what it is: diet that is.
The most acceptable way to deal with excess weight is to limit food consumption.At the same time, the main medical criteria must be observed: safety and efficacy of health.
The best results in this regard are given by a low protein diet with an energy value of about 800 kcal per day and a protein content of at least fifty grams.However, some experts see the report of this diet with undesirable and dangerous consequences such as hypoglycaemia, hyperuricemia, hyperlipidemia, cardioarritmia, cholelithiasis, osteoporosis, etc.
And the largest alarm of specialists is the possibility of a state of ketosis.
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).
Apparently, therefore, nature has ordered in such a way that our body uses energy made of carbohydrates in the normal way of existence and leaves fats in cases of emergency.
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.These are only three chemical-acid compounds acetouxus (aceto-cotate), beta-hydroxyxilic acid (β-hydroxybutored, β-obseal acid, social bomb) and acetone.
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.
Real energy reserves in the body are supplied by glycogen, adipose tissue and protein structures.The glycogen reserves are small, apparently due to the biological inadequacy of its storage and are about 500-700 grams, which in equivalent energy are 2 to 3 thousand kcal.
The sciattoli of the body have the greatest energy potential, simply because there are many.But it is extremely practical to spend proteins for the production of energy (muscle mass is lost mainly).
And finally the fats.Although usually there are less than proteins (a normal 1/2 ratio) but their energy capacity is much higher than that of proteins.It is not entirely easy to force the body to use the body for its energy purposes - because fats, in addition to their "strategic" meaning, also bring another physiological load: synthesis and metabolism of hormones and bioactive substances, heat products, isolation and heat conservation, giving elasticity to soft tissues, fixing the organs and much more.
And only a keto diet allows you to force the body to enter the state of ketosis, that is to start using fats for energy production.
Ketosis is a state of the body when it is forced to move on to the use of fats to fill energy needs.This condition is obtained with a significant restriction of the use of carbohydrates.
The benefits of the Keto diet
The interest in ketogenic diets is constantly growing.It is the ketosis that is the most effective mechanism of the catabolism of the adipose tissue.Since the popularity of dietary therapy and at the same time the acute problem of obesity is constantly growing, the European Parliament has commissioned food safety commissions to consider the most popular and scientifically based diets in Europe.
The format group has fully examined about 15 low calorie diets (NKD) in terms of application safety, indications, absolute and relative contraindications, side effects, complications, etc.Three chapters from the group's report were dedicated to ketosis - ketosis - ketosis and protein catabolism when they use the NKD, ketosis and football for the NKD and the hyperurice at the NKD.
In September 2002, the report of experts was approved in a meeting of the European Parliament Commission.The report states that despite existing contraindications, most diets are distributed through retail sales.Four diets are used by medical institutions and only one is used under medical supervision.Only a doctor can record this diet.
The first two phases of this diet are ketogenic, so the diet should not be accompanied by a feeling of hunger and should be quite effective.
A correctly compiled diet is not a danger, except when this diet is completely contraindicated.
So what are the advantages of Keto's diet:
- Quite quick loss of overweight;
- Reduced blood sugar;
- Improvement of performance;
- Improvement of brain function;
- Lack of a feeling of hunger compared to low calorie diets;
- A decrease in the level of "bad" cholesterol, as it does not seem strange;
- Decrease in blood pressure, if it is high;
- Normalization of the insulin level in type 2 diabetes;
- Improve skin conditions with acne, etc.
Among other things, the ketone bodies provide about 80% of the whole needs of the brain for energy and have psychotonic properties in the form of an antidepressant effect.
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).
The keto diet is also 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.Initially, this method has been proposed for veterinary medicine, but it also works in the case of a person.The accuracy of these measurements is small and, as a rule, from these tests, you can only judge the presence of a state of ketosis or for its absence, but not for the degree of ketosis.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.
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. drink separately!).