This article describes the beginning of the feeding, which is called "ketogenic diet" (or "diet keto"), based on the analysis of medical data. The method tested on volunteers and will make available to the mass. In the article is not painted all the system, however, enunciates the general principle of the justification of each step, what is more important for self-awareness and the adjustment of beneath their possibilities, the time, the state of health, etc
In the last extended time in the world has received strawberry diet (which is also, briefly, keto diet). Its essence consists in excluding almost completely carbohydrates from the diet.
The fact that the deficiency of the glucose obtained from the fission of carbohydrates, the body is time to move on to another source of energy. When prepared ahead of time, as the fats and is the main source of energy savings in the "black day".
Carbohydrates are the main standard source of energy for the body, despite what they give to less energy in kcal compared with fat(4kcal/g 9kcal/g, respectively). Because the body is considered as something inferior. Even "zagashnika" for they have not foreseen, unlike the photographs of the fats.
The main problem with the consists of giving the body a good "kick" to which he gave an account of what we expect of him, we want to, and, in consequence, went from one state to another, in which rust and are going to be exactly the fats. To do this, and is designed for a diet keto.
Keto Diet — General information
A serious problem currently overweight and obesity. This is one of the current challenges in the medical and social. Excess weight is one of the most frequent causes of cardiovascular disease, diabetes and many other diseases.
The acuity of this problem is growing, along with the global trend of increasing the duration of life. The low level of life in some countries, also contributes to obesity due to the structure of the feeding of the population. The fight against overweight and obesity is one of the main tasks of the health systems modern in the world.
Nutritionists in collaboration with specialists from other areas that they offer is quite large for a set of methods and ways of combating this evil. Even with the help of various diets. Over the last thirty years there has been a growing interest it is not exactly a normal method of control of overweight, known as the diet KETO (ketogenic diet). Let's see what is keto diet.
The most appropriate way to combat overweight is the restriction of the intake of food. Must be observed, the main criteria of medical security for health and efficiency.
The best results in this sense, da low in calories belkovosvazavatei the diet with the energy density of the order of 800 kcal per day and protein content of not less than fifty grams. However, some specialists consider that the relationship of this diet is not desired and its dangerous consequences, such as hyperglycemia, hyperuricemia, hyperlipidemia, cordierite, zhelchekamennaya disease, treating osteoporosis, etc
And the greatest anxiety of the professional causes the possibility of the emergence of the state of ketosis.
What is ketosis
Our body can obtain energy from the three main groups of substances: carbohydrates, proteins and fats. From the point of view of the energy value of the largest potential energy which have exactly the fat (8-9,7 Kcal/g — here and hereinafter, means that the energy value "clean" substances, that is to say, without parallel ballast). Carbohydrates and proteins are less rich in energy (about 4 Kcal/g).
Apparently, therefore, the nature of reason, in such a way that our body is in the normal mode of existence uses the energy produced from carbohydrates and fats are booking with enough time in advance, in case of emergency.
If one restricts the entry of carbohydrates to a certain level, the body will begin to use fats and proteins for the production of the necessary energy. In consequence, the metabolism of fats are the so-called ketone body. It is only three chemicals connection — acetoacetic acid (acetoacetate), beta-hydroxybutyric acid (beta-hydroxybutyric acid, also, beta-hydroxybutyric acid, sokr. PUMP) and acetone.
Education ketone bodies, or ketogenesis, is a physiological process, that is to say, indispensable part of the energy exchange. During this exchange, we have the much-needed energy.
Real energy reserves in the body to receive glycogen, fat and protein structures. Glycogen stores are low, probably due to the biological reasonable, their storage and are approximately 500 to 700 grams, which is the energy equivalent of 2 – 3 thousand Kcal.
The largest of the potential energy of the protein in the body, simply because so many of them. But consuming protein for the production of energy very impractical (you lose in the first place of muscle mass).
Good and last fat. Though it usually is less than that of the proteins (ratio 1/2) but their energy capacity much greater than that of the proteins. Here only to force the body to use fat for its energy purposes are not all – since the fat in addition of its "strategic" values and other physiological load: the synthesis and metabolism of hormones and bioactive substances, termoformacin, insulation and conservation of heat, to give elasticity to soft tissues, the fixation of the organs, and much more.
And just keto diet allows you to force the body to enter a state of ketosis, that is to say, begin to use fat for energy production.
Ketosis is a state of the body when it is forced to switch to using the fats to cover the energy needs. One achieves this state significant impediment to the consumption of carbohydrates.
Advantages of the diet keto
The interest in ketogenic regimes grows constantly. Is ketosis is the most efficient for mechanism of catabolism of adipose tissue. As well as the popularity of diet therapy and at the same time a serious problem of obesity is constantly growing, the european parliament instructed the committee of safety of food products considered more popular and scientific of the diet on the territory of europe.
Formed by a group of integral and closely examined 15 low-calorie diets (can) from the point of view of the security of the application, indications, absolute and relative contraindications, side effects, complications, etc Three chapters of the report of the group was devoted to the ketosis — ketosis and catabolism of the protein when using the can, the ketosis and the balance of calcium to the can and the ketosis and hyperuricaemia to the can.
In September 2002, the expert report was approved at the meeting of the commission to the european parliament. The report indicates that despite the contraindications, the majority of the diets are propagated through the retail sales. Four of the diet apply health institutions, and only one is applied under medical supervision. To register such a diet the doctor can only.
The first two phases of this diet are ketogenic, therefore, the diet should not be accompanied by the feeling of hunger and it must be efficient enough to.
Correctly composed diet keto does not represent danger, except when the diet is absolutely contraindicated.
So, what are the advantages of the diet keto:
- Fairly quick loss of excess weight;
- The decrease in the level of sugar in the blood;
- Improving the capacity and
- To improve the functioning of the brain;
- The lack of a sense of hunger, in comparison with low-calorie diets;
- Reduce the level of "bad" cholesterol, as this does not seem strange;
- Reduction of the blood pressure, if it is high;
- Normalization of insulin levels for type 2 diabetes;
- To improve the state of the skin for acne, etc
Among other things ketone of the body represent about 80% of all the needs of the brain in energy and have psihologicheskimi properties in the form of a antidepressant effect.
The dangers of the ketogenic diet as a
The main danger of the ketogenic diet as – unlived. Some people are too limited in the food aiming for a quick weight loss. This is not viable. It is necessary to track with precision your personal information to the site ("macros"), so as not to break the balance. Otherwise, there is the likelihood of ketosis will enter into a state of ch, when ketone bodies in the body too. This is a very dangerous state of threat of infringement of work of various organs, and, in the first place, the liver.
When ketosis there is a mechanism of self-regulation, when increases the number of bodies ketone slows down that wheel," the process of metabolism. However, everything has a limit, so you must stick to the specifications established in the diet. Keto diet is contraindicated in type 1 diabetes (with this type of diabetes ketosis and dka can develop independently).
Also keto diet categorically is not compatible with the consumption of alcohol. Among other things, should avoid situations that can lead to dehydration, it is also dangerous.
How to enter ketosis
Keto diet is not the type of diet that you can start and finish, when it comes in wins. The body needs time to adapt to this diet and enter into a state called ketosis. The process usually takes 2 to 7 days and depends on the personal characteristics of the organism, the levels of physical activity and diet. If you need to as quickly as possible to enter a state of ketosis, you have to spend energy in the stomach, and limit the consumption of carbohydrates to 20 grams per day, or less. You must control the amount of fluids you drink.
To speed up the entry into a state of ketosis is you can use the method called fat a fast. Fat post includes the consumption of 1000 — 1200 kcal per day, 80 — 90% were from the consumption of fats. This can last a very short time, up to a maximum of 5 days (normally 2-3 days), long-term degeneration a fast can be hazardous to your health!
To control the state of ketosis by using indicators strips, determine the level of ketone bodies in the urine. Initially this method was proposed for the veterinary, but it also works in the case of a man. The accuracy of these measurements is small and, as a general rule, these tests can only judge about the presence of the state ketosis, or in his absence, but not to the degree of ketosis. Therefore, this indicator can be considered only as auxiliary. The test strips can be purchased at pharmacies or over the internet.
How to understand what you are able to ketosis
As mentioned previously the easiest and most accessible (but not cost!) the method of measuring the degree of ketosis – take advantage of the stripes (something like the fire of the pieces of paper that are used to measure the acidity of liquids). There are also advanced methods of measurement of the concentration of ketone bodies in the body.
The devices that measure the level of ketone bodies in the expired air. They, of course, are more expensive than the strips, but they serve for much more and the accuracy of the measurement is considerably higher. The more precise the measurement (in the home) are devices that measure the level of ketone bodies in the blood. I do them in the likeness of the usual monitors that use diabetics to measure the level of sugar in the blood. It is very precision instruments, but, unfortunately, are not cheap. If you're going to follow with accuracy of your personal information in the recommendations, that is calculated by using our calculator KETO, then you will not have the urgent need for measuring instruments. It is enough precision to follow the diet and to assess their state something subjective sensations.
Conclusion
We have spoken of the periods. The three periods are in the same circle. If desired, such circles can be done 4 to 6. Then, it is recommended to rest, as this method is the fastest way to lose weight is a stress to the body. Keto diet is not the way to torment your body. On the contrary, it is a convenient way to bring our body back to normal.
If you met all of the recommendations, the results will be visible after the first lap (not less than 1.5 kg to the participants of the experiment). The amount of water depending on the weight that can vary, but may not be less than 1.5 liters per day of pure water (tea, coffee and other beverages considered separately!).