This article analyzes the nutrition principle, which is called "ketogenic diet" (or "keto diet"), based on medical data analysis.The method is tested in volunteers and a large mass is provided.The article does not describe the entire system, however, the general principle is established with the justification of each step, which is more important for independent consciousness and adjustment to its abilities, time, health status, etc.
Recently, a harmless diet has become generalized in the world (it is briefly, keto diet).Its essence is to almost completely exclude diet carbohydrates.
The fact is that with the lack of glucose obtained from the carbohydrate division, the body needs to change to another source of energy.It is ready for this in advance, because fat is the main source of energy, saved in a "rainy day."
Carbohydrates are the main standard energy source that supplies energy, despite the fact that they give less energy in Kcal compared to fats (4kcal/g and 9kcal/g, respectively).Because the body itself considers that they are somewhat small.He did not even foresee the "tan puzzle", unlike stored fats.
The main problem is to give the body a good "kick", to understand what we want from it and, consequently, it moved to another state in which the fats are oxidized.For this, the keto diet develops.
CETO 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 constantly growing with a global tendency to increase the life of life.A low standard of living in some countries also contributes to obesity due to the inadequate 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 in other areas, offer a fairly large set of methods and ways to combat this evil.Including the use of several diets.In the last thirty years, the interest in a form of not very common control over overweight, known as ketogenic diet (ketogenic diet) has been growing.Discover what it is: keto diet.
The most acceptable way to deal with excess weight is to restrict food consumption.At the same time, the main medical criteria must be observed: safety and effectiveness of health.
The best results in this regard are given by a low -rating protein savings diet with an energy value of approximately 800 kcal per day and a protein content of at least fifty grams.However, some experts see the relationship of such diet with undesirable and dangerous consequences such as hypoglycemia, hyperuricemia, hyperlipidemia, cardioarithmia, cholelithiasis, osteoporosis, etc.
And the largest alarm of the specialists is the possibility of a state of ketosis.
What is ketosis?
Our body can receive energy from three main groups of substances: carbohydrates, protein and fat.From the point of view of energy value, fats (8-9.7 kcal/g-here and then mean the energy value of "pure" substances, that is, without the accompanying ballast) they have the greatest energy potential.Carbohydrates and proteins are less rich in energy (approximately 4 kcal/g).
Apparently, therefore, nature has ordered in such a way that our body uses energy made of carbohydrates in the normal mode of existence, and leaves fat in emergency cases.
If it limits the flow of carbohydrates at a certain level, the body begins to use fats and proteins to produce the necessary energy.As a result of the metabolism of the fats, the ketone bodies called so are formed.These are only three chemical compounds-otectouxus acid (acetoacetate), betadroxytic acid (β-hydroxybutirate, β-oxyxico acid, social pump) and acetone.
The formation of ketone bodies, or ketogenesis, is a physiological process, that is, an indispensable part of energy exchange.In the process of this exchange, we obtain the necessary energy.
Real energy reserves in the body are provided by glycogen, adipose tissue and protein structures.Glycogen reserves are small, apparently due to the biological inappropriation of its storage and are approximately 500-700 grams, which in equivalent energy is 2 to 3 thousand kcal.
The squirrels of the body have the greatest energy potential, simply because there are many of them.But it is not practical to spend protein for energy production (muscle mass is lost mainly).
And finally fat.Although there is generally less than proteins (a normal 1/2 ratio) but its energy capacity is much higher than that of proteins.It is not quite simple to force the body to use the body for its energy purposes, because fats, in addition to their "strategic" importance, also carry another physiological load: synthesis and metabolism of hormones and bioactive substances, thermal products, insulation and conservation of heat, giving elasticity to soft tissues, fixing prayers and much more.
And only a keto diet allows it to force the body to enter the state of ketosis, that is, start using fats for energy production.
Cetosis is a state of the body when it is forced to change to the use of fats to replace energy needs.This condition is achieved with a significant restriction of carbohydrate use.
The benefits of the keto diet
Interest in ketogenic diets is growing constantly.It is ketosis that is the most effective mechanism of catabolism of adipose tissue.Since the popularity of diet therapy and, at the same time, the acute problem of obesity is constantly growing, the European Parliament instructed food security commissions to consider the most popular and scientifically dietary diets in Europe.
The group formed comprehensively examined approximately 15 low -calorie diets (NKD) in terms of application security, indications, absolute and relative contraindications, side effects, complications, etc.Three chapters of the group's report were dedicated to ketosis and ketosis and protein catabolism when the NKD, ketosis and NKD balance and hyperuricemia and hyperuricemia are used.
In September 2002, the expert report was approved at a meeting of the European Commission of Parliament.The report establishes that despite existing contraindications, most diets are distributed through retail sales.Medical institutions use four diets, and only one is used under medical supervision.Only a doctor can record this diet.
The first two phases of this diet are ketogenic, therefore, the diet should not be accompanied by a feeling of hunger and must be quite effective.
A supported keto diet is not a danger, except when this diet is completely contraindicated.
So what are the advantages of Keto's diet?
- Quite rapid loss of overweight;
- Decrease in blood sugar;
- Performance improvement;
- Improvement of brain function;
- Lack of a feeling of hunger compared to low diets in heats;
- A decrease in the "bad" cholesterol level, since it does not seem strange;
- Decrease in blood pressure, if high;
- Standardization of insulin level in type 2 diabetes;
- Improvement of skin condition with acne, etc.
Among other things, ketone bodies provide about 80% of the entire 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 exaggerate.Some people limit themselves in foods that strive for rapid weight loss.This should not afford.You must definitely follow your personal attitudes ("macros") so as not to break your 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 several organs and, first, the liver.
With ketosis, there is a self -regulation mechanism, when, with an increase in the number of ketone bodies, the process of its metabolism is "slowed".But there is a limit in the world, so it must 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 it can develop independently).
The keto diet is also not categorically compatible with alcohol consumption.Among other things, it is necessary to avoid situations that can lead to dehydration, this is also dangerous.
How to enter cetosis correctly
The keto diet is not one of the diets you can start and finish whenever you want.The body needs some time to adapt to this diet and enter a state called ketosis.The process generally takes 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 necessary to enter the state of ketosis as quickly as possible, it must spend energy with an empty stomach and limit carbohydrate consumption with 20 grams per day, or even less.In this case, it is necessary to monitor the amount of liquid consumed.
For accelerated entry in a state of ketosis, you can use the method called Fat Post.The fat post implies the 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), prolonged fat hunger can be dangerous for your health!
Cetosis can be controlled using indicator strips that determine the level of ketone bodies in the urine.Initially, this method was proposed for veterinary medicine, but also works in the case of a person.The precision of such measurements is small and, as a rule, according to these evidence, one can only judge the presence of a state of ketosis, or for its absence, but not because of the degree of ketosis.Therefore, this indicator can only be considered assistant.Indicator strips can be bought in pharmacies or on the Internet.
How to understand that you are in a state of ketosis
As mentioned above, the simplest and most affordable method (but not at cost!) To measure the degree of ketosis is to use special stripes (something like Licmus documents that are used to measure the acidity of 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 serve much longer and the accuracy of the measurement is much greater.The most accurate measurement method (in domestic conditions) are the devices that measure the level of the ketone bodies in the blood.They act on the similarity of the glucometers of the home that use diabetics to measure blood sugar.These are very precise devices, but, unfortunately, they are not cheap.If your personal recommendations calculated with our Keto calculator adheres precisely, then you will not have an urgent need for instrumental measurements.It is quite precise to adhere to a diet and evaluate its condition for subjective sensations.
Conclusion
We talk about the periods.Three periods enter a circle.If you wish, such circles can be made up to 4-6.The rest is then recommended, because however, 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.
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!).