If you think that the diet for weight loss necessarily agree with calorie counting, rigid restriction of portion sizes and the need to tolerate hunger, I hasten to please: in the last few years, gaining ketogenic popularity of the diet, which works on a principle completely different. Its efficiency in getting rid of excess body fat scientifically proven and confirmed by examples innumerable.
First of all, you should know that keto-low-carb diet. In other words, it is expected a reduction of the number radical of carbs in the diet. Perhaps you have a question, but a possible to resist the carbs? This and the most important source of energy for the entire body!
The fact that the human body and capable of much more than we can imagine. During millions of years of evolution, we have acquired a series of working mechanisms that allow us to compensate to survive the harsh conditions of existence. The un of these working mechanisms allows our body to get energy from food, even if it has almost no carbohydrates. And very simple– the body begins to actively break down fats instead of carbohydrates, using them as a source of alternative energy. And why the keto diet works and can really help you to get rid of the most of pounds by depriving yourself of d carbohydrates, you force your body to transform excess fat to energy.
What ketosis?
Ketosis and a natural, metabolic state of the human body in which he resides, following the keto diet. When the human body does not have carbohydrates, it enters a state of ketosis, the essence of which the body that and how to change the oil, and they say, begins to use them as a source of primary energy. We are The fat breakdown with the formacio of a large number of so-called ketone bodies (ketones). It ketones and a source of alternative energy in a state of ketosis.
The essence of the diet keto
In fact, our body constantly ketones uses to support the functions of some organs, especially the heart and kidneys. But the brain and the muscles get energy from glucose, and a say, of carbohydrates. Therefore, when the normal mode power in the body is with relatively cracked a small amount of fat. The task of the diet keto a change of the metabolism so that the body has to get energy, using primarily ketone bodies. Ca deficit of carbohydrates, the body's activates the process of lipolysis, which will result in getting rid of excess body fat.
As the body converts fat to energy
When he starts the body of experience un deficit of carbohydrates, which begins to consume the glycogen in the cell dl·lules. At the same time allows the mechanism to convert fats and proteins into energy. Original works of art of the three days of carbohydrates of hunger, the body goes into a state of ketosis. Let's take a look at the way as the representative of the body energy in this state.
Original works of art using fins of glycogen, the body of a ex: starts in a state of ketosis. In the liver aktiviziruyutsya the process of the lipolysis to break into fatty acids and glycerol. In addition, there is the un process called ketogenesis are the fatty acids cleaved, resulting in the formacio of ketone bodies into three types:
- acetoacetate;
- beta-hydroxybutyric acid;
- acetone.
And these substances that uses the body instead of glucose for energy. However, it should be noted that in a state of bodies ketosis ketone to provide all the needs of the energy body. The fact that some organs and tissues are simply unable to metabolize ketones for their different structure cell and the lack of enzymes needed. For example, the liver produces ketone bodies, there is no free wifi, in and of itself the possibility of obtaining energy from ketones, for its functioning still needs glucose. Thus, the body, even in a state of ketosis may not make completely sense glucose.
Under normal diet, the body gets glucose from carbohydrates. But in a state of ketosis carbohydrates received from the Group without a sufficient. About, in this case, uses the body for the glucose to be able organs, are not able to absorb the ketones? Well, we have the un mechanism to generate glucose sense carbohydrates. In a state of ketosis aktiviziruyutsya un process that is known to gluconeogenesis. In the process of gluconeogenesis involved, mainly proteins and glycerine (the latter are formed during the decomposition of fats).
Now we can answer the question of why the keto diet must include sufficient amount of protein: your body needs for the production of glucose, which now receives food. But what happens if the food and not enough proteins? Anything good – they will be the white "retired" from the muscles, and subsequently the keto-diet will lead to muscle loss.
The type of diet ketogenic
Keto diet involves the consumption of large amounts of fat, moderate protein, and minimal carbohydrates.
In the majority of cases, the consumption of carbohydrates is recommended to reduce a 50 g per day. Any officially recommended keto diet does not exist. However, there are destinations Marta schemes that have proven to be among the nutritionists.
Due to a state of ketosis, in different ways, so that there are different types of keto diets. But they all share the un principle Marta – reduce the consumption of carbohydrates and high content of " fat of the diet. Below we describe the four most often s uses a variant of the diet keto.
Standard keto diet (SKD)
This type of diet will be taken into account in the future. The standard keto diet proportion of carbohydrates in the diet reduces the un 5-10%. The participation of the protein and 20% fat – 70-75% of the diet.
In terms of daily grams diet consists of:
- 20-50 grams of carbohydrates;
- 40-60 g of protein;
- fats and without restrictions.
The amount of fat consumed is determined for each energy for the needs of each individual.
Standard keto diet allows you to get rid of excess body fat, stabilize the levels of sugar in the blood and is beneficial to the state of the heart.
Sometimes there are separate subtypes of the standard keto diet called "Ketogenic diet with very low content of "carb", which implies a reduction in the proportion of carbohydrates in the diet of the un of 4%.
Cyclic ketogenic diet
And also so-called "diet, back-loading of carbohydrates". It is characterized by the presence of the ca dies that the more people consume of carbohydrates. For example, 5 days standard keto and 2 day diet diet with a high proportion of carbohydrates. This is usually practiced diet for athletes when they need to replenish the glycogen in muscle occurred during the intense workouts.
Targeted ketogenic diet
This diet and a compromise between the standard and cyclical keto diet. It consists in the use of the uglevodosoderzhaschie food directly or original work of art before sports training. The idea that carbohydrates and the carbon during physical activity is consumed much faster so that this formacio diet has over you, and that, therefore, not out of a state of ketosis.
Ketogenic to a high protein diet
This option and keto diet the ratio of macronutrients following in the daily diet:
- protein – 35%;
- fats – 60%;
- carbohydrates – 5%.
Keto diet with a high content of " protein for the people with difficulties to get rid of excess fat deposits.
Regardless of the type of keto-diet, to the data, there is no scientific credibility of the data to make sense damage to the health when and executed during the un long period (more than one head).
Sensation of A fullness
We used to make a diet a diet in servings of food that are very limited, and the greater part of the day have to suffer hunger. But diet keto and so wonderful that it does not require the person who limits the amount of food ingested. Because the process of loss of weight, while the diet ketogenic is not associat with a reduction in the consumption of calories and is a cause of, to minimize the consumption of carbohydrates. In other words, you don't have to limit yourself to portions and hunger. The whole thing of its own in the preparation of the diet you can lose weight, just removing uglevodosoderzhaschie products and eat proteins and fats in the correct proportions.
Effective weight loss
Before, between physicians and nutritionists, there is a wide range of vision with the same electric power of a high percentage of fats harmful to health, the cause of obesity and a number of other diseases. However, a number of studies done in animals have shown that between the un high fats and consumption of obesity, the causal link is missing. Just the opposite – carb low of the high fat diet led to the loss of weight. In addition, studies have shown that low-carbohydrate diet, in comparison with nizkozhirnye, and much more effective in getting rid of excess body fat. The un link with the material that you can find at the end of the article.
Improve the memory and the functions of cognitive
The studies that have shown un keto diet improves memory and brain function in General. In addition, studies have shown that the keto-diet reduces the symptoms of migraine.
Improvement in destinations diseases
In several studies keto diet have shown improvement in people with diseases such as epilepsy, the disease d ' alzheimer's disease, amyotrophic lateral sclerosis, brain injury traumatic, acne, cancer and metabolic diseases.
Treatment of epilepsy
The ancient Greek healer Hippocrates fasting recommended for people suffering from epilepsy. In the 20-s of the last century as an alternative to fasting to reduce the frequency of epileptic seizures was proposed keto-diet.
Despite the fact that the pharmaceutical industry regularly offers a new generation of anticonvulsants, third every patient with the remains epilepsy refractory to drug therapy. It's called refractory epilepsy. Therefore, in the treatment of patients use some alternative methods, including diet ketogenic. This especially in the way given latest evidence shows scientific that the relationship of neurological diseases with the condition of the intestinal microflora. According to observations, the diet ketogenic reduces the frequency of epileptic seizures, and can reduce the dose of the drugs.
How to detect that you've entered ketosis
So, what and ketosis and why this condition it helps to lose weight, we understand. But as a person, in compliance with the diet keto, to find out what he did in a state of ketosis? Very simple: there are a number of signs and methods that you can see below:
Breathing
One of the more reliable signs that your body and into ketosis and the emergence of specific bad breath. Sometimes, a similar to the smell of the fruit, but in reality and acetone. The fact that in the process of breaking down fats in the liver a form of ketone bodies in the blood increases the level of acetone, which is excreted through the breath and urine.
Interesting fact! Due to the nature of the metabolism of acetone in the body during the d delivery of a breath test for alcohol by a man in a state of ketosis may be obtained from the un result in false positive.
People who diet keto, inevitably faced with this problem, s which tends to resolve by chewing sugar gum or paste lumps. If you decide to use the gum or other foods to eliminate bad breath, make sure it does not contain carbohydrates, otherwise, you can drive an un increase in the level of glucose in the blood, and at the exit of a state of ketosis.
The weight loss
In move your body in a state of ketosis will quickly begin to lose weight. However, don't let me cheat – not because of this to the loss of body fat. Due to the un's change in a state of ketosis, the body loses a lot of fluids and consume glycogen for this reason, there is a rapid decrease in body mass. Original works of art of the weight loss occurs more slowly, and will be the body fat really burn.
Safe and keto diet?
Opinions of scientists about the safety of the keto-diet are divided – they say that some, a natural very for the human body, and can not bring anything except good. Others call attention to the fact that, although it helps to get rid of excess body fat, the effect of prolonged ketosis on the human body have not been studied, and the confidence order to keto diet may not be.
Therefore, unfortunately, a clear and scientifically founded answer to the question "and Safe keto diet?" - no. So everyone will have the right to decide for the practice of this type of food is not risk or it.
However, there is a category of people for whom the keto-diet could prove to be salvation – for example, people with a degree of high obesity and people who suffer from the metabolic syndrome. Obesity in itself carries a large amount of damage, and in reality, dangerous to your life. Therefore, these people can be recommended keto diet, despite the knowledge sources of failure. But in these cases, the practice of the diet ketogenic should be under medical supervision.
Side effects keto diet
The un the main side effects keto diet before initiation and the keto-grip.
As the side effects of the ketogenic diet, which manifest themselves original works of art for a long period of compliance, which include:
- steatosis of the liver;
- hypoproteinemia (low level of protein in the blood);
- the kidney disease;
- a deficiency of vitamins and minerals.
As practice shows, keto diet often carries a risk of complications and hospitalization for dehydration, lack of electrolytes in the body and hypoglycemia.