Keto diet is a power system that includes products with a minimum carbohydrate content.This program not only allows you to lose weight, but also has many benefits for health.
What is a keto diet
A ketogenic diet assumes not only a reduction in the amount of carbohydrates in the diet, but also an increase in the volume of fats in order to switch to a state of ketosis.
The daily rate of BJU: proteins - 35%, fats - 55%, carbohydrates - 10%.
Despite the fact that the ratio of nutrients differs from the one that is used in the usual carbohydrate nutrition, the keto-diet gives quite high results and helps to rebuild food habits.
The essence of the ketogenic diet
Simple and most of complex carbohydrates, drinks containing caffeine are completely excluded from the diet.This nutrition is considered stressful, and the body in this state begins to actively produce acetone or ketone bodies, and under their influence to split fat deposits.
Ketogenic diet for epilepsy in adults and children
This nutrition method is often used for therapeutic purposes for epilepsy in children and adults.
The diet allows you to improve control over the frequency of attacks and increase the time intervals between them.
The anticonvulsant effect is ensured due to the effects of ketone bodies on the brain.Ketons contribute to a decrease in the production of free radicals that destroy cells, and an increase in the production of antioxidants that protect the brain.
The effectiveness of the diet is especially high in preschool children.
4 stages
In order for fats to begin to transform into energy, the body passes 4 stages:
- The first 12-24 hours on Keto-Dita continues to spend glucose.
- The next 2 days, the body spends glycogen reserves located in the liver and muscles.
- The most difficult stage is the processing of fatty acids.
The last stage is ketosis or fat consumption.The body gets used to process only fats, and the burning of proteins at this stage slows down.
What is ketosis
Ketosis is the process of obtaining energy from fats.Lipids are converted into fatty acids and ketones.The latter supply the brain with energy with a lack of glucose.
How to quickly enter ketosis on keto-diet
Ketosis can be achieved by starvation.But a long absence in the body of important macro and microelements can provoke the occurrence of various diseases.Ketodieta is an alternative method of losing weight with minimal health damage.
How to understand that you are in ketosis
You can determine the presence of ketones in the body by analyzing blood and urine or using breathing dough.
In addition, you can recognize ketosis by the following symptoms:
- Constant thirst and dry mouth.
- Frequent calls for urination.
- Keto-drying.A specific smell appears from the body and exhausted air.From a person smells of fruits or liquid to relieve varnish.After leaving the ketosis, the smell disappears.
- Reduction of appetite.
- Increased energy level.
Tracking the level of ketosis
You can measure ketones:
- Test strips for urine analysis;
- the level of ketone bodies in exhaled air;
- Keton meter in the blood.
How to achieve an optimal level
The degree of ketosis can be different.The optimal level depends on the goal.
For example, for the treatment of seizures, a larger amount of ketone bodies is needed.
The process of losing weight or a decrease in blood sugar on the degree of ketosis does not depend.
| The level of ketones in the blood, mmol/l | State |
| up to 0.5 | The approach to the desired state is indicated by the value of 0.2 |
| 0.5-3 | With this concentration of ketone bodies, a decrease in body weight and metabolic improvement begins |
| 1.5-3 | Many experts consider it the optimal ketosis in the treatment of seizures |
| 3-7 | With this amount of ketone bodies, the result will not improve and worsen.In addition, such indicators can indicate a ketoacidosis - a critical condition, for the exit from which the prescription of intravenous droppers is most often required to introduce additional drugs.In this case, it is recommended to consult a doctor |
Creating ketosis using training
They help to quickly exhaust glycogen reserves and launch the process of ketosis special exercises:
- The first day is enhanced leg training;
- the second - split -training "back + biceps";
- the third - "muscles + triceps";
- Fourth - high intensity interval training (30 minutes).
Health benefits
The ketogenic nutrition system affects the body in the same way as other low -carb diets with a predominance of fats in the diet.However, the keto-diet is higher than efficiency.
Loss of excess body weight
Thanks to the exclusion of sugar, the production of insulin is reduced, which helps to accumulate subcutaneous fat deposits.Thus, the process of losing weight is accelerated.
Decrease in appetite
Keto diet allows you to use less food without much effort and reduce body weight.Many losing weight eat 2 times a day, and some even reduce the number of meals to 1 time per day without discomfort for themselves.
Reducing the amount of acne
A decrease in the level of insulin and consumed sugar helps to reduce the amount of acne and acne.In addition, a low -carb diet helps to reduce inflammation, which is the cause of acne pain.
Help in the treatment of cancer
This nutrition system is effectively used in the complex therapy of cancer, and helps to slow down the growth of neoplasms.Cancer tumors occur as a result of oxidative damage to mitochondria.This nutrition program reduces oxidative stress and stimulates the formation of new organelles.
Help in the treatment of brain diseases
Ketogenic diet is recommended in the following conditions:
- Senile Dementia of the Alzheimer type;
- cranial injury;
- trembling paralysis;
- schizophrenia;
- Huntington syndrome;
- lateral amyotrophic sclerosis.
A dietary diet helps to reduce the symptoms of brain diseases.
Therapy of symptoms of epilepsy
This program was originally created for people suffering from epilepsy.Thanks to the ability of ketons, to depress foci of excitement in the brain decreases the frequency of attacks.
Reduction of blood glucose and control of type 2 diabetes
A ketogenic diet helps to reduce blood glucose.This diet allows you to normalize carbohydrate metabolism.
Energy and intellectual abilities
In the ketotic state, clarity of the mind improves, concentration of attention increases.The power system helps to increase mental performance.
Positive effect on the symptoms of PCU
A low -carb ketogenic diet reduces insulin resistance.Therefore, it is suitable for women with overweight with polycystic ovary syndrome.
Improving digestion
Keto diet helps to improve the digestive process, prevent bloating.This power system helps to get rid of the symptoms of irritated intestines.
Increased physical strength
Ketogenic diets increase performance and open access to energy from fat depot.If glucose in intensive training burns in a few hours, then energy resources in fat deposits are able to feed the body for weeks.
Increase in life expectancy
Keto diet, maintaining regeneration at the cellular level, helps to increase the total life expectancy of a person.This occurs due to the fact that the state of ketosis helps to reduce the toxicity of reactive forms of oxygen and free radicals.
What to do before the diet
The following recommendations will help to prepare for the diet:
- Take a blood test so that on the basis of the results the doctor determines how effective the program will be.
- Leave in the house only those products that can be used on a diet.
- Make a graph of a gradual reduction in the amount of carbohydrates and sugar in the diet to avoid keto-grip.
- Observe drinking mode.
Varieties of keto-diet
3 types of keton diets have been developed:
- classical;
- cyclical;
- Targeted.
Each variety uses its own approach to nutrition.
Classic standard basic
This type is also called constant.For a long period, the amount of carbohydrate food in the diet is minimized.
Cyclical
This approach involves the alternation of carbohydrate food with a hairless.The frequency and duration for each person is selected individually.For example, 14 days on a diet of proteins and fats, and the next 2 weeks on carbohydrates.
Targeted type
On this variety, carbohydrates are used before training, but in fewer quantities than required.Such nutrition helps more easily cope with enhanced physical exertion.
The choice of option
The choice of a variety of keto-diets depends on the purpose that a person pursues, as well as a change in well-being in the process of observing the dietary regime.In the first week, it is recommended to build a diet based on a standard diet, and then, if the body normally perceives such a nutrition, you can switch to another type of program.
In addition, the classic version of the diet is more suitable for people who want to get rid of excess weight, targeted and cyclic contribute to increasing muscle mass.
Plan and power rules Keto-diet
When developing a menu plan, it is necessary to include products with minimal carbohydrates and maximum fats.
You can use such recipes for each meal:
- Breakfast - omelet with hard cheese and onions, salmon with avocados and boiled eggs, cheese pancakes without flour;
- lunch - chicken salad, special keto -salad, baked vegetables, soup with meat balls, paste;
- Dinner - mushroom casserole, bacon with beans or green peas, pork with Mozarella.
Is it necessary to count calories
The approximate calorie content of the daily diet with the usual nutrition is 2000 kcal, for weight loss, high -speed is reduced by 500 kcal.
However, it is not recommended to consider calories daily, because it is difficult to determine their exact amount in food.
It is better to adhere to the finished menu for a week developed as part of a ketogenic diet.
Table of permitted products
| Vegetables and herbs | Dairy products | Bird | Fish | Meat products | Sausage products | Oil and fats |
| Zucchini | Milk 3.2% | Chicken | Pink salmon | Beef | Sausage s/sluggish and s/smoked | Vegetable oil |
| Green peas | Kefir 3.2% | Duck | Salmon | Veal | Shards | Butter |
| Beijing cabbage | Sour cream 25% | Goose | Sturgeon | Pork | Sausages | Linseed oil |
| Cauliflower | Cream 20% | Turkey | Herring | Salo | Animal fat | |
| Cucumbers | Ryazhenka | Tuna | Bacon | Culinary fat | ||
| Olive | Acne | |||||
| Asparagus | Sprats | |||||
| Iceberg salad | Cod liver | |||||
| Asparagus | Red caviar | |||||
| Seafood | ||||||
| Ham | ||||||
| Rabbit |
On the diet you can eat brown rice, mushrooms, eggs, boiled soft, mayonnaise, peanuts, flax seeds.Drinking mineral water without gas, green and black tea.
Fully or partially limited products
It is forbidden to use confectionery, alcoholic, carbonated and powder drinks, fructose and sorbitis products.It is necessary to exclude pasta, pastries, cereals, starchy vegetables from the diet.
You can’t eat sweet dairy products, fruits, honey.
You should refrain from fruit juices, ice cream, any flour products.
Contraindications and possible harm to a ketogenic diet
Ketogenic diet is contraindicated in:
- diabetes;
- heart disease;
- kidney function disorders.
It is strictly forbidden to adhere to this diet with pregnant and lactating breasts.
Keto-Gripp
A few days after the start of the diet, losing weight may experience the manifestations of Keto-Grippa:
- headache;
- fatigue;
- vomiting;
- dizziness;
- lack of motivation;
- The dispersal of attention.
Unpleasant symptoms disappears within 7 days, when the body adapts to obtaining energy from the fat depot.
At the same time, the manifestations of Keto-Gripp affect only those people whose familiar menu contained a large number of simple carbohydrates.You can eliminate unpleasant symptoms by drinking 200 ml of chicken broth 1-2 times a day.
Bad breath
As the body enters into ketosis, it turns fats into ketone bodies, in particular acetone, causing unpleasant odor from the mouth.This is one of the common side effects that lasts 2-5 weeks.The smell will disappear after leaving the ketosis.
Such simple ways will help to reduce this side effect during the diet:
- additional teeth brushing during the day;
- Using mint fresheners of breathing.
Digestive disorders
When switching to a new diet, there are often problems with the intestines.The ketogenic diet is too sharp in food habits, which can occur both diarrhea and temporary constipation.
If the act of defecation is not observed within 3 days to help your body, you need to complete a few simple recommendations:
- Drink more water.
- Add to the diet food containing Na and K, such as broccoli, avocados, salmon.
- Take MG additives.
- There are more green vegetables.
- Drink a cup of hot tea or coffee on an empty stomach.
Tachycardia
The rapid heartbeat in the first few weeks of keto -diets is normal.The main reason is the lack of salt and dehydration.Due to the decrease in the volume of fluid in the bloodstream, the heart is forced to more vigorously promote blood to control pressure.
Reduction in physical performance
Reducing endurance is observed only in the first days of the diet.As the body adapts to fat consumption, physical endurance will increase.
Gallstones
In people suffering from cholelithiasis, discomfort may increase in the transition period.It is advisable to endure it and not refuse a diet, relief will come soon.
Dyspepsia
Ketogenic diet helps to solve the problems with the gastrointestinal tract.However, in the first weeks, gastric diseases can become aggravated.
Muscle cramps
At the beginning of the diet, the body loses a lot of water and electrolytes, which leads to an imbalance of MG, CA, K, NA and vitamin E deficiency. This can cause seizures during sports or at night.
Hypoglycemia - a drop in blood sugar
In the first adaptation week, temporary hypoglycemia is observed.A drop in blood glucose can cause slight apathy, fatigue, headaches, blurred thinking, irritability.
Insomnia
An increase in the amount of fat and protein, combined with a reduction in carbohydrates, will negatively affect sleep while the body adapts to a new method of nutrition.The body should adapt to the metabolism of keto-macros, and this can lead to temporary insomnia.
Temporary hair loss
In rare cases, hair loss is possible, but the reason is not in the low -carb diet, but in the following factors:
- Biotin deficiency;
- Telogen Effluvium - hair loss due to a shock state caused by dietary diet;
- autoimmune diseases or problems with the thyroid gland;
- calorie or protein deficiency;
- lack of sleep and stress.
Keton rash
A rash on the body in a state of ketosis appears for several reasons:
- Acetone produced by the body during a keto-diet can cause inflammation around the blood vessels.
- During excessive starvation, the level of glucose in the blood decreases too much.
- The combination of a low -carb diet with rapid weight loss.
- An allergic reaction to keto-friendly products (i.e., products with a high fat content and low carbohydrate content).
Improving cholesterol levels
On a ketogenic diet, the level of good cholesterol increases.An increase in the level of triglycerides can also be observed, but as weight normalizes, the indicators will decrease.
Acute pancreatitis
With exacerbation of pancreatitis on a ketogenic diet, it is better not to sit down, because the state of health can only worsen.