This article discusses the principle of nutrition called the "Ketogenic Diet" (or "Keto Diet") based on medical data analysis. The method is checked for volunteers and is provided with a wide weight. The article does not describe the entire system, however, the general principle is given in the justification of each step, which is more important for raising independent awareness and their abilities, health, and so on. Sh. For adjustments, a harmless diet has recently spread to the world (this, in short, Keto's diet). Its essence is almost completely to exclude carbohydrates from the diet.
The fact is that with the lack of glucose resulting from the division of carbohydrates, the body needs to transfer another source of energy. It is ready for this in advance, as fat is the main source of energy that is preserved in the "rainy day". Carbohydrates are the main standard source of energy supply energy, although they give KCAL less energy than fats (4kcal/g and 9kcal/g, respectively). Because the body itself believes that they are somewhat small. He did not even foresee the "tanning puzzle", unlike the fats stored.
What is ketos
Our body can get energy from three basic groups of substances: carbohydrates, proteins and fats. In terms of energy importance, fats (8-9. 7 kcal/g and then means the energy of "pure" substances, that is, without accompanying ballast), has the greatest energy potential. Carbohydrates and proteins are less rich in energy (about 4 kcal/g).
If you limit your carbohydrate flow to a certain level, the body begins to use fats and proteins to create the necessary energy. As a result of the metabolism of fats, the so -called ketone bodies are formed.
The formation of ketone organs, or ketogenesis, is a physiological process, that is, an indispensable part of energy exchange. In the process of this exchange, we get the energy you need.
Ketogenic diet threats
The main danger of a ketogenic diet is its overdose. Some people are very limited to food that is trying to lose weight. It should not be allowed. You really need to protect your personal attitudes ("macro") so as not to break the balance. Otherwise, there is a possibility that ketosis will move into ketoacidosis when there is too much ketone body in the body. It is a very dangerous condition that threatens the work of many organs and, primarily, the liver. With ketosis, there is a mechanism of self -regulation when, as their metabolism process increases, the process of ketone organs is "slowed down".
But there is a limit in the world, so you need to precisely adhere to the set diets. Keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidosis can develop independently). Also, the Keto diet strongly does not fit the use of alcohol. Among other things, it is necessary to avoid situations that can lead to dehydration, it is also dangerous.
How to properly cite ketos
Keto diet is not one of the diets you want to start and finish when you want. The body needs some time to adapt to this diet and enter into a state called ketos. This 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 you need to enter ketosis as soon as possible, you should spend energy on an empty stomach and limit carbohydrate consumption 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 Fat Post for accelerated entry into ketosis. The fat post involves consuming 1000 - 1200 kcal per day, and the percentage comes from 80 - 90% fat. It can last for a very short time, up to a maximum of 5 days (usually 2-3 days), prolonging fat can be dangerous to your health!
Ketosis can be controlled using indicator strips that determine the level of ketone organs in the urine. So this indicator can only be regarded as helpers. Indicator strips can be purchased at pharmacies or online.
How to find out that you are in a state of ketosis
As mentioned above, the simplest and most affordable (but not price! ) Method of ketosis quality is the use of special strips (similar to Licmus sheets used to measure liquid acidity). There are also more advanced methods to measure the concentration of ketone bodies in the body. Devices that are measured in the level of ketone organs in the exhaled air. Of course, they are more expensive than strips, but they serve for a long time and the accuracy of the measurement is much higher. The most accurate measurement method (in internal conditions) is devices that are measured in the level of ketone organs in the blood. They act like household glucometers that use diabetics to measure blood sugar. These are very accurate devices, but unfortunately not cheap.
If you follow your personal recommendations exactly that are calculated using our Keto calculator, then you will not have an urgent need for instrumental measurements. It is quite accurate to follow a diet and evaluate your condition with subjective sensations.
Practical advice
It is not possible to fully exclude carbohydrates - some organs (cortical kidney substances, red blood cells and, most importantly, the brain) use only carbohydrates (or rather glucose) as a source of energy). As it has become apparent, the effectiveness of a harmless diet has been proven. The article suggests personal variability, justified by medical knowledge and analysis, as well as the experimenters' experience. So Keto's diet is conditionally divided into 3 parts. They have no names because the division is not standard and more necessary for understanding. T. K. Each person is working or busy with something else, spend a 40-hour working week for two days.
Keto Diet - The first period is suitable for two days (eg Saturday and Sunday).
Keto Diet - The Second Period - for example, Four Week Day. (Monday-fourth).
Keto Diet - Third Period - respectively, the rest of the day, e. g. (Friday).
Pay attention, the days that I have identified are conditional but should be in a row.
I. The period
In the first two days of the diet, you should exclude food intake, limited to water (tea, coffee without sugar, milk, etc. ). This is necessary to make glycogen reserves in the body. It usually contains up to 600 g, the main supply of transverse broken muscles. In hunger, this delivery is spent at 18-26 pm, depending on the load. Unlike the simple ambulance diet, in which these reserves are gradually oxidized in addition to foods incoming fats and proteins (even carbohydrates still in low quantities in any product), we move on to the oxidation of lipids in the shortest possible time.
In classical pathophysiology, this is the first period of full hunger that lasts 4-5 days. During this period, the main exchange rise is increased, which decreases for 5-6 days original and below. It doesn't matter to us, because we live in the moment when it, the main exchange, will be the highest. It is very important to know what substances (and in what sequence) they use the body during complete hunger.
Based on the definition of respiratory coefficient (the ratio of carbon dioxide released from the body to the same time absorbed by oxygen) and nitrogen insulation in the urine, researchers have found that the use of landfills and respiratory coefficients are initially given above because of the above as mentioned above, as mentioned above as mentioned aboveIt is given because we mentioned above, as given above, because the above is given because of the above as above as above. After a full fast and complete hunger, complete fasting (at least 2 liters of water! ) Backup fats begin to oxidize (which we need).
The respiratory ratio for fat to oxidizes 0. In addition: During this time, if you want to "clean" the body, you can use abundant tea and herbal fee.
II. Period
It is characterized by oxidation of fat. Without control, this period goes on until completely exhausted fat reserves (in the fat storage is 100%, in organs with 96-97%). T. K. Fat oxidation occurs in the liver, lining of this period (4-8 days) can penetrate the liver fat, because 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 classes of cheese, cottage cheese, etc. ) permitted foods, diets, and so on. Sh. Complete list. You can find on the internet. It should be noted that energy is unbalanced and it is recommended to use polvitamins, as well as a tablespoon of fiber in the morning and in the evening, with abundant water -washed (for constipation prevention). In addition: fat is only oxidized by aerobic remedies, so exercise exercise will not work in small quantities repeatedly or at the pulse border, but it is likely to deteriorate the wells.
III. Period
This is the last part of the circle that is characterized by relaxation, carbohydrate loading and relaxation. It is necessary to avoid overloading the body. First, this basic exchange does not diminish, but it remains permanently at a high level (first due to the oxidation of glycogen reserves, then the lipid oxidation, and finally, with carbohydrate load, the body returns to its original state).
Secondly, so we give the rest of the liver. Keto's diet is a wonderful thing, but you need to know the event in everything. Carbohydrate load is the so -called "slow carbohydrates" - the use of polysaccharides. Products that do not allow a sharp increase in glucose in the blood plasma (blood sugar). This is an example. Brown rice, pasta from wheat, heavy porridge varieties, etc. Sh. (You can see more on the internet).
Recipes of low -carbohydrate meals
When sitting on a keto diet, it guarantees that as a result of weight loss and rapid weight loss, many, however, are experiencing a problem for what to cook, because now a number of familiar products are prohibited. Specifically, how should we be people who are accustomed to lunch soup every day if one of the main ingredients of the first dishes - potatoes - is taboo? Keto's diet easily serves this small problem. In this article, we offer recipes for the most popular and beloved children's soups adapted to the low -level energy system. Each recipe contains a detailed calculation of the amount of carbohydrates that will allow you to change or fill 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 ch. S. (1. 5)
- Vanilla - 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.
- Sprinkle cheese and oil on a rough weed.
- Soctor pour 1 tablespoon of water
- Add sucrotor and vanilla cheese oil mass. Stir well.
- Return the cakes with your hands and roll in cocoa powder.
- Insert in the fridge for two hours. Keep the cakes in the refrigerator as well.
Cake Mering
Ingredients:
For cakes:
- Egg protein - 4 pieces. (Carbohydrates - 0)
- Nuts - 200 gr. (20)
- Salt - Pinch (0)
- Lemon juice - a few drops (0)
- Sugar -Substituter - 20 tablets (0)
For cream:
- Mascarpone cheese - 250 grams (7. 3)
- Cream 20% - 50 ml. (2)
- Soluble coffee - 1 ch. S. (0)
- Sugar -Substier - 10 tablets (0)
Number of carbohydrates per dish: 29. 3
Preparation:
- Put egg whites in the fridge for 10-15 minutes.
- Beat the chilled proteins with a mixer with salt until the stable foam is formed.
- Sprinkle with sucrotor powder. Add it to the proteins and continue to beat for about 5 minutes.
- Grate the nuts in a dry pan. Grate the coffee grinder in the powder.
- Add the chopped nuts to the protein and stir gently.
- Reduce the form of baking paper. Place the resulting "dough" with an equal layer, which is about 1, 5 inches.
- Heat the oven to 150 degrees, then lower the temperature and dry the cakes for about 2 hours until they turn.
- Before the cakes are baked, prepare the cream. To do this, dissolve in 1 tablespoon of coffee and sc. Mix cheese mascarpone and cream and beat well in a blender. Leave the cream in the fridge until the cakes are ready.
- The finished cakes are completely cool at room temperature. Then with a smear 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 scary as it is presented. Of course, nice appetite!
Conclusion
We talked about periods. Three periods are included in one circle. If desired, such circles can be made up to 4-6. Then the rest is recommended, because nevertheless, this method is a quick way to lose weight - it is stress for the body. Keto diet is not a means of suffering from your body. On the contrary, this is the way to bring our body to normal. According 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 may not be 1. 5 L per day pure water (tea, coffee, etc. ).