If you don't think that it's a diet for weight-loss, certainly, is connected with the counting of calories, a strict limitation on the size of the portions and the need to bear the hunger pangs, we are happy over the last few years, it has been gaining in popularity, the ketogenic diet, which work by different principles. When you do this, your effectiveness in shedding excess fat in a scientifically proven and confirmed by many examples.
First of all, you should know that keto-diet is low-carb. In other words, it provides for a reduction in root of the number of carbs in the diet. You may ask yourself: is it possible to give up the carbs? After all, it is the most important source of energy for the body!
The fact is that the human body is capable of so much more than we could ever imagine. In the course of millions of years of evolution, we have acquired a number of compensatory mechanisms that allow it to survive until conditions are more steroids in existence. Each of these mechanisms, it enables the body to get energy from food, even if it's almost no carbs. Just as the body begins to actively break down fat, rather than carbohydrates, in using them as an alternative source of energy. It is for this reason that the keto diet works, and it can really help you to get rid of the extra pounds by depriving myself of carbs, you force your body to transform excess fat to energy.
What is a ketosis?
Ketosis is a normal metabolic state of the human body, which it inhabits, looking at the keto diet. When the human body suffers from the lack of carbs, it goes into a state of ketosis, the essence of which lies in the fact that the human body is the kind of "change" into fat – that is, he begins to use them as a primary source of energy. Fat fission with the formation of a large number of so-called ketone-tel (ketones). This is ketones, and they serve as an alternative source of energy for the man to be in a state of ketosis.
The essence of the keto diet
In fact, our bodies use all the time for fruit to maintain the functions of some of the organs, especially the heart and kidneys. But it is the brain and the muscles receive energy from glucose or from carbohydrates. Thus, in the normal mode to the energy in the body is divided into a number of relatively small fat deposits. The task of the keto-diet – change metabolism, so the body has to get energy, especially by using the ketone of the body. In a state that is facing a shortage of carbohydrates, your body activates the process of digestion of fats, which, in turn, will lead to the elimination of excess fat.
As the body to influence fat for energy
When the body begins to feel the lack of carbs, it starts to use up the reserves of glycogen in the cells. At the same time, activates the mechanism to convert protein and fat into energy. After about three days of hunger for carbohydrates, the body enters a state of ketosis. Let's take a closer look at how the body gets energy in this state.
After the depletion of glycogen stores in the body start to go into a state of ketosis. In the liver, it is turned on, the process of digestion of fats, which break down into fatty acids and glycerol. It occurs in the following process, called ketogenesis: fatty acids, fission, resulting in the is formed, the ketone of the body is of three types:
- acetoacetato;
- the beta-hydroxybutyric acid;
- in the appendix.
These are the substances that your body uses instead of glucose for energy. However, it should be noted that, in a state of ketosis ketone of the body to supply all the energy needs of the body. The fact is that some of the organs and tissues are simply unable to absorb the ketone, due to the characteristics of the structure of the cell, and in the absence of the enzyme. For example, in the liver, which yields the ketone on the body, by itself, is not capable of receiving power from ketones, to its operation, is still in need of glucose. Therefore, the body, even in a state of ketosis you cannot live without glucose.
In the normal mode, the power, and the body gets glucose from carbohydrates. But it is in a state of ketosis in carbohydrate, the entrance to the food, it becomes weak. Where as, if this is the case, then the body will take the glucose to the energy of the organ is not able to take of the fruit? All right, we have to do this, there is a mechanism for the generation of glucose without the presence of carbs. In a state of ketosis is triggered, a process known as the gluconeogenesis. In the process of the gluconeogenesis is not involved, mainly, of protein and glycerol, the latter is formed in the process of digestion of fat).
Now we can answer the question of why the keto-diet should include sufficient proteins in the body needs them, to get glucose, which it now does not get from food. But that is, if the diet is too low in protein? Any good proteins that are "stripped" of the muscles, and, subsequently, the keto-diet, it will result in a loss of lean muscle mass.
The types of ketogenic diet
The keto diet involves the consumption of large amounts of fat, moderate protein, and minimal carbohydrates.
In the majority of cases, the consumption of carbohydrates, it is recommended that you minimize to 50 g per day. Whatever is officially recommended for the keto-diet it does not exist. There are, however, some of the current practices of the circuit, recognised among dietitians.
To induce a state of ketosis you may be in a variety of ways, that is why there are different types of keto-diets. But all of them are combined with the general principle of the reduction of the consumption of carbohydrates and a high content of fat in the diet. Here are four of the most commonly and practical option for the keto diet.
The Standard keto diet (SKD)
This is a diet that we will consider in the future. When the pattern of keto diet ratio of carbs, in the diet is reduced to 5% to 10%. When the proportion of protein that is 20%, and fat – 70-75% of the diet.
In terms of the number of grams of feed per day is to fight your way through:
- From 20 to 50 g / l of carbohydrate;
- 40 to 60 g / l of protein;
- fats, without any restrictions.
The amount of the consumption of fatty foods, is set to the individual needs of each person.
The Standard keto diet will also help to eliminate the surplus fat, and to stabilize the level of the mass of the blood, and is beneficial to the state of the heart.
At times, the issue of separate-type standard, the keto-diet is called "Ketogenic diet the low-carbohydrate", implies a decrease in the proportion of carbohydrate in the diet to 4%.
Circular-the ketogenic diet
It is also referred to as a "diet based on a feedback of a load of carbs". It is characterized by the presence of the days in which a person uses, the more carbohydrates. For example, the 5-day standard keto-feed and 2-day-diet-with high levels of carbohydrates. A diet to carry the team when they need to replenish their glycogen stores, consumed during intense exercise.
The public the ketogenic diet
This is a variation of the diet, it's a trade-off between the standard and the ring of the keto diet. It involves the use of uglevodosoderzhaschie of the food immediately before or after athletic training. The idea is that the carbs produced during the physical activity drains a lot faster, that's why this diet is the exercises that are most effective, and it does not lead to an exit from a state of ketosis.
The ketogenic diet is high in protein
This keto diet means that the ratio of macronutrients in a day to your diet:
- protein – 35%;
- fat – 60%, and
- carbohydrates – 5%.
The keto-diet with a high content of protein, it is done by people who are having difficulty with getting rid of excess body fat.
Regardless of the type of keto-diet, and today, on this day, there is no evidence in the research to the scientific tools with which to ensure that no harm to the health of your compliance for a long period of time (more than an year).
The feeling of being full
We are accustomed to thinking of a diet as a result of the energy, which is the portion of the food is strictly limited, and, for the most part of the day, you have to bear the pangs of hunger. But on the keto-diet-issues, and it was created before we dig in, and that it does not require restrictions on the number taken. After all, in the process of losing weight, when the ketogenic diet is not associated with a reduction in the number of calories you burn, and to minimize the consumption of carbohydrates. In other words, you do not have to limit your portions and hunger. The thing is the correct formulation of the diet, you'll lose weight, simply by the removal of uglevodosoderzhaschie products, as well as the intake of proteins and fats in the right proportions.
Effective weight loss
Before, in between, the physicians and nutritionists, it was a common view that it is in the power supply system, with a high proportion of fats that are harmful to your health, causing obesity, and a host of other medical conditions. On the other hand, a number of studies carried out on animals, showed that the high fat intake and obesity, the causal relationship is not present. On the contrary – the low-carb diet, high-fat, resulting in weight loss. In addition to this, studies have shown that the diet is low-carb compared to nizkozhirnye, it was much more effective in getting rid of the excess fat. The link to the stuff you can find at the end of the article.
The improvement of memory and cognitive functions
Research has shown that the keto-diet to improve memory and brain function in general. Studies have shown that the keto diet can alleviate the symptoms of migraine headaches.
The improvement of the status in various diseases
In different studies, the keto diet has shown to improvement in the indicators for people with conditions such as epilepsy, Alzheimer's disease, lateral amyotrophic sclerosis, damage to the brain from injuries, acne, diseases, neoplastic, and metabolic disorders.
In the treatment of epilepsy
Even in the Greek Hipocrates, to the healer, he recommended fasting for people who suffer from epilepsy. In the 20s of the last century as an alternative to oxygen in order to reduce the frequency of epileptic seizures has been offered to the keto diet.
Even though the pharmaceutical is regularly offering a new generation of anticonvulsant drugs, one out of every three patient with epilepsy, it remains to be immune to drug therapy. This so-called epilepsy, refractory. For this reason, in the treatment of some patients to apply for alternative methods, including the ketogenic diet. This is especially true considering that the most up-to-date, scientific data to prove the relationship of neurological diseases with the state of the intestinal microflora. According to the note, the ketogenic diet, to reduce the frequency of epileptic seizures, and can reduce the dose of the drug.
How to figure out what you did on ketosis
So, what is ketosis, and for this reason, the state, and will help you lose weight, we understand. But, as the old man, and full of puzzles, complicated-keto-diet, is to figure out what he's really got you in a state of ketosis? It is very simple to do, there are a number of attributes and methods, which you can read below:
Breath
One of the more reliable signs that your body is in a state of ketosis is the emergence of that specific to the breath. At times, it is similar to the smell of the fruit, but in fact, it is in the appendix. The fact is that, in the process of digestion of fats in the liver with the formation of ketone bodies in the blood increases, the level of the acetone is out of the body through the breath and through the urine.
It is interesting! Due to the characteristics of the metabolism of acetone in the body, when you deposit, and the breathing of the alcohol test, the person is in a state of ketosis can be obtained a false-positive result.
The people who keep on the keto diet, inevitably you are faced with this problem, it usually can be resolved with the help of a chewing gum without the batter, or toothpaste. If you decide to use a piece of chewing gum or other food items to remove the smell from your mouth, and make sure that they do not contain carbs, otherwise, it will result in an increase in the level of glucose in the blood, and then the output of the a state of ketosis.
The reduction of the mass of the body
When you move your body in a state of ketosis very quickly, you will begin to lose weight. However, don't let that fool you – this is not due to the loss of body fat. Due to the transition from a state of ketosis the body loses a lot of liquid oxygen and use up your glycogen stores – that's why there can be a rapid reduction in the mass of the body. Later on, in the weight-loss will happen more evenly, and the fat that is actually going to be in the combustion chamber.
Is it safe to keto diet?
The views and opinions of scientists around the security of the keto diet had some people say that it is completely natural for the human body, and you can't bring anything in addition to the use of. Others, however, draw attention to the fact that, while it will help you to eliminate the excess fat, the effect of long-term ketosis on the body of a man, which is still little studied, and the confidence in the safety of a keto-diet may not be.
So, unfortunately, in a clear and scientific answer to the question: is it Safe to keto diet?" - not at all. That is why I have to face doing this type of foods, or don't take the risk.
It's true, there's a group of people, so that you ensure the diet you need to be careful – for example, a person with a high degree of obesity and in individuals suffering from the metabolic syndrome. Obesity, which itself causes a huge damage to the health, and, in fact, a danger to life. Therefore, for such people, it can be recommended for the keto-diet, in spite of their lack of knowledge. But, in such cases, it is the practice of the ketogenic diet should be under the supervision of a medical doctor.
Side effects of the keto diet
One of the major side effects of the keto-diet, with which it is faced in the newcomers is the keto-flu.
As a side effect of the ketogenic diet, which become manifest after a long period of time for compliance with it, among them the following stand out:
- fat, the steatosis of the liver;
- hypoproteinemia (low level of protein in the blood;
- kidney disease;
- the lack of vitamins and minerals.
As practice shows, the keto diet many times, it leads to complications and you are hospitalized for dehydration, deficiency of the electrolytes in the body and low blood glucose.