Keto diet — the basic concepts

This article describes the principle of the diet, which is called "the ketogenic diet" (or "keto diet"), based on the analysis of medical data. Method tested on volunteers and made provision for the great mass. The article does not paint the whole system, but sets out the general principle of the justification of each step, which is more important for the self-consciousness and an adjustment in their abilities, time, health status, etc

Recently, the wide spread in the world has received strawberry diet (she even, briefly, keto diet). Its essence consists in the almost complete elimination of carbohydrates from the diet.

"The fact that, when the lack of glucose from cleavage of carbohydrates, the body needs to switch to another energy source. It is to be booked in advance loan, because fat and it is the main source of energy savings on the "black day".

Diet products keto

Carbohydrates are the main standard of the source of the energy supply, in spite of the fact that it gives less energy in kcal compared with fat(4kcal/g and 9kcal/g, respectively). Because the body considers that the low value. Even "the store" to them does not, contrary to the stored fat.

The main problem lies in the fact give your body a good "kick", so he has achieved what we wish him, and therefore moved in another state to which oxidize will be exactly the fats. To do this, and designed keto diet.

Keto Diet — General information

An acute problem of modernity — the overweight and the obesity. This is one of the main concerns of health and social problems. Excess weight is one of the most common causes of cardiovascular disease, diabetes and many other illnesses.

The acuity of this problem, has not ceased to grow with the global trend towards the increase of the duration of life. The low level of life in some countries, contributes to obesity because of the poor structure of the diet of the population. The fight against overweight and obesity — one of the main objectives of health systems in the world.

Nutritionists in collaboration with specialists of other destinations offer a large enough set of methods and forms of fight against this scourge. Including using various schemes. Over the past thirty years, an increasing interest is not quite normal to the control method of the overweight, known as the KETO diet (ketogenic diet). Let's see, what's keto diet.

The acceptable means of fighting obesity is the limitation of the consumption of food. Comply with the main safety requirements for health and effectiveness.

The best results in this plan gives a low-calorie belkovosvazavatei a diet with an energy value of the order of 800 kcal per day and the protein content is not less than fifty grams. However, some experts are those who consider the relationship of such a scheme undesirable and dangerous consequences, such as hypoglycemia, hyperuricemia, hyperlipidemia, cordierite, cholelithiasis, osteoporosis, and other

And the most worrying professional causes the occurrence of a state of ketosis.

What is ketosis

Our body can obtain the energy of the three main groups of substances: carbohydrates, proteins, and fats. From the point of view of the energy value the more potential energy has exactly the fat (8-9,7 Kcal/g — here and the result is the value of the "clean" energy of substances, that is to say, without being accompanied by ballast). Carbohydrates and proteins are less rich in energy (about 4 Kcal/g).

Apparently this is why nature wanted it that way, that our body is in the normal mode of existence uses the energy produced by carbohydrates and fats left in reserve, on emergency situations.

If you limit the intake of carbohydrates to a certain level, the body will start using fats and proteins for the production of the necessary energy. Therefore, the metabolism of fats form " called ketone bodies. It is only three chemical compounds — acetoacetic acid (acetoacetate), beta-hydroxybutyric acid (β-hydroxybutyrate, β-hydroxybutyric, in regard to them. BOMB) and acetone.

The education of the production of ketone bodies, or ketogenesis, is a physiological process, that is to say, a constant exchange of energy. During this exchange, we also have the necessary energy.

Real energy reserves of the body is provided glycogen, adipose tissue and protein structures. The reserves of glycogen are low, probably due to the biological uselessness of its storage and are about 500 – 700 grams, which is equivalent to 2 – 3 thousands of Kcal.

The greatest potential energy have proteins in the body, simply because a lot of them. But consuming protein for energy production is extremely inappropriate (is lost first of the muscle mass).

Finally, fats. Although generally less protein (a normal ratio 1/2) but their energy is the capacity considerably higher than in the protein. It is only to compel the body to use fats for its energy purposes is not simple because of the fat, with the exception of "strategic" values bad omen to another physiological load: the synthesis and metabolism of hormones and bioactive substances, teploproduktsiya, insulation and conservation of heat, to give the elasticity of the soft tissues, fixation of organs, and much more.

And just keto diet can make the body to enter a state of ketosis, that is to say, to begin to use fat to produce energy.

Ketosis is a state of the organism when it is brought to a constraint to switch to using fat for energy needs. Reached that state a limitation of the consumption of carbohydrates.

The benefits of diet keto

The interest of the ketogenic diets continues to grow. It is the ketosis is the most efficient of the mechanisms of the catabolism of adipose tissue. As the popularity of the diet and at the same time acute with the problem of obesity is constantly on the increase, the european Parliament mandated the commission of food safety to consider the most popular and scientific system on the territory of Europe.

Formed by a group widely considered to approximately 15 low-calorie diets (CYA) from the point of view of the security of an application, indications, absolute and relative contra-indications, side effects, complications, etc Three chapters of the report of the group have been dedicated to ketosis — ketosis and protein catabolism during the use of CYA, ketosis and calcium balance during the CYA and ketosis, and hyperuricemia when the CYA.

In September 2002, the expert, the report was approved at the meeting of the commission to the european Parliament. The report indicates that despite the contraindications, most plans propagates through the retail sales. The four regimes apply to health facilities, and only under medical supervision. Prescribe this type of diet can be a doctor.

The first two phases of the ketogenic diet are, therefore, the plan should not be accompanied by hunger and must be sufficiently effective.

Proper keto diet is not harmful, except if this plan is totally contraindicated.

So, what are the benefits of keto diet:

  • Quite rapid loss of excess weight;
  • Reduced levels of sugar in the blood;
  • Improvement of the integrity;
  • The improvement of the functioning of the brain;
  • The lack of feeling of hunger compared to low-calorie diets;
  • The reduction of the levels of "bad" cholesterol, because it is not strange;
  • Reducing blood pressure if it is high;
  • Normalize the insulin levels in type 2 diabetes;
  • The improvement of the condition of the skin of acne, etc

In particular, ketone bodies provide about 80% of all the brain needs energy and have psihologicheskimi properties in the form of the antidepressant effect.

The dangers of the ketogenic diet

The main danger of the ketogenic diet – exaggerate. Some people too are not limited to food, seeking to accelerate the weight loss. This is not possible. Just follow the staff, facilities ("macros"), so as not to disturb the balance. In the contrary case, it is the probability that the ketosis is in a state called ketoacidosis, when the production of ketone bodies in the body too. It is very dangerous, a state that is a threat to the violation of the work of a number of organs and, in the first place, the liver.

During ketosis there is a mechanism of self-regulation when with the increase in the number of ketone bodies "held back" the process of their metabolism. But everywhere in the world there is a limit, so we need to respect the established features of the plan. Keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidosis may develop independently).

Also keto diet is absolutely not compatible with alcohol. Among other things, you need to avoid situations that can lead to dehydration, it's too dangerous.

How to get into ketosis

Keto diet is not these plans that you can start and finish whenever you want. The body needs some time to adapt to this plan, and enter into a state called ketosis. The process usually takes from 2 to 7 days and depends on the characteristics of the organism, the level of physical activity and the type of power supply. If you want to as quickly as possible to enter a state of ketosis, it is necessary to expend energy on an empty stomach, and limit the consumption of carbohydrates to 20 grams per day, or less. It is necessary to track the amount of fluid consumption.

To speed up the entry into a state of ketosis, you can take advantage of the method, called fasting lipids. The fat position involves the consumption of 1000 — 1200 kcal per day, 80 — 90% of which come from fat consumption. This can last for a very short time, a maximum of 5 days (2-3 days), the long and the fat of the famine can be hazardous to your health!

Control the state of ketosis, you can using a test strip, determine the level of the production of ketone bodies in the urine. Initially, this method was proposed for the veterinary medicine, but it also works in the case of the person. The accuracy of these measures is low and that, generally, these tests can only be judged on the presence of the state of ketosis, or in his absence, but not to the degree of ketosis. So that this indicator can be considered as a help. The test strips can be purchased in pharmacies or on the internet.

How to understand that you're in a state of ketosis

As it has already been said above is the simpler and the more accessible (but not price!) the method of measurement of ketosis – use of particular bands (something like sunflower paperwork, who use it to measure the acidity of liquids). There are also more advanced methods of measuring the concentration of the production of ketones in the body.

Devices that measure the level of the production of ketones in the exhaled air. Of course, they are more expensive than strips, but are much longer and the accuracy of the measurement is much higher. More of a precise method of measurement (in the conditions of life) are devices that measure the level of the production of ketones in the blood. Agis on the similarity of households glucometers enjoyed by diabetics to measure the level of sugar in the blood. It is a very precision instruments, but, unfortunately, is not cheap. If you are certain to adhere to your recommendations, calculated with the help of our calculator KETO, you'll have urgent need of measuring tools. Precisely enough to follow a diet and to assess the state of their sympathy arrangements subjective feelings.

Conclusion

We have spoken of the period. Three time periods are in the same circle. If you want, of these towers, you can make up to 4-6. Then, it is recommended to vacation, because all the same, this method is a quick way to lose weight is a stress to the body. Keto diet — no way of agonist your body. The reverse is a method that is comfortable to make to our body to normal.

The respect of 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 may not be less than 1.5 liters per day of drinking water (tea, coffee and other beverages considered separately!).