If you think that diet for weight loss necessarily deal with calorie counting, rigid, limiting portion size and the need to tolerate hunger, I hasten to please you: in recent years, gaining popularity of the ketogenic diet, which works on a completely different principle. Its effectiveness to get rid of excess fat scientifically proven and confirmed by innumerable examples.
First of all, man should know that keto-diet is low carb. In other words, it offers a radical reduction in the amount of carbohydrates in the diet. Maybe you have a question, but is it possible to resist carbs? This is the main source of energy for the entire body!
The fact that the human body is capable of much more than we can imagine. Over millions of years of evolution, we have received a number of compensatory mechanisms, which allow us to survive in the harsh conditions of existence. One of these mechanisms allows the body to get energy from food, even if it has almost no carbohydrates. It's simple – the body begins to actively break down fats instead of carbohydrates, to use them an alternative source of energy. Therefore, the keto diet and works can really help get rid of the extra pounds , which it deprived of carbohydrates, you can force your body to change excess fat to energy.
What is ketosis?
Ketosis is a natural metabolic rate of the human body, where he lives, following the keto diet. When there is no human body of carbohydrates, it enters a state of ketosis, the essence of which is like that the body switches on the oil, that is, began to use them as the main source of energy. Fats are divided into the formation of such a large number of called ketone bodies (ketones). It ketones alternative energy and the source state of ketosis.
Nuclear keto diet
It fact, our body constantly uses ketones to support the functions of some organs, the heart and especially the kidneys. But the brain and the muscles get energy from glucose, i.e. carbs. Therefore, when the normal power mode, the body is decomposed, with a relatively small amount of fat. The task of the keto diet to change your metabolism so that your body has to get energy, primarily to use ketone bodies. In a deficit of carbohydrates, the body activates the process of lipolysis, which inevitably leads to more than to get rid of body fat.
How does the body convert fat into energy
When the body begins to experience a shortage of carbohydrates, it begins to consume the glycogen stores in the cells. At the same time enabling the mechanism and convert fat proteins into energy. After about three days of carbohydrate starvation, the body enters a state of ketosis. Let's take a closer look, the body energy how to the stabilisation and association agreement in this mode.
Quickly When using stored as glycogen, the body begins to enter the state of ketosis. The liver aktiviziruyutsya process of lipolysis that breaks down fatty acids and glycerol. Still is process, called ketogenesis fatty acids are cleaved, resulting in the formation of ketone bodies is of three types:
- acetoacetate;
- beta-hydroxy butyric acid;in the
- acetone.
It is these substances that the body uses instead of glucose to produce energy. However, the fundamental role of the environment, that the state of ketosis ketone bodies supply all the energy needs of the body. The fact is that some of the bodies tissues and are simply unable to metabolize ketones for their different cell structure and lack of the necessary enzymes. For example, the liver produces ketone bodies, itself can not get energy from ketones, its operation still need glucose. Consequently, the body even completely state of ketosis can do without glucose.
Normal diet, your body gets glucose from carbohydrates. But in a state of ketosis carbohydrates obtained from food is not enough. Where, in this case, the body uses glucose to power the organs, are not able to absorb the ketones? So, we have a mechanism to produce glucose without carbohydrates. The state of ketosis aktiviziruyutsya process known is gluconeogenesis. In the process of gluconeogenesis involved, mainly proteins and glycerine (the latter is formed during the breakdown of fats).
Now we can answer the question of why the keto diet should contain adequate amount of protein: the body needs glucose production, which he now gets food. But what if the food is not enough protein? Any good non – white is "removed" from the muscles, and if keto diet leads to muscle loss.
The type of ketogenic diet
The Keto diet involves the consumption of large amounts of fat, moderate protein and low in carbohydrates.
In most cases, consumption of carbohydrates is recommended to decrease by 50 g per day. Officially recommended for the keto diet does not exist. However, there are several common systems that have proven themselves among nutritionists.
Causes the state of ketosis differently, so there are different types of keto diets. But they all have a common principle – to reduce the consumption of carbohydrates and high-fat diet. Below we describe the four most often used variant of the keto diet.
Standard keto diet (SKD)
This type of diet, we will consider in the future. The standard keto diet proportion of carbohydrates in the diet is reduced to 5-10%. The proportion of proteins 20%, and fat – 70-75% of the diet.
In terms of grams of your daily diet consists of:
- 20-50 grams of carbohydrates;
- 40-60 g of protein;
- fats, without any restrictions.
The amount of fat consumed is determined by individual energy needs of each individual.
Standard keto diet allows you to get rid of excess fat, stabilize blood sugar, and it is beneficial to the state of the heart.
Sometimes there is a separate subtype of the standard keto diet called "Ketogenic diet with very low carbohydrate content", which means to reduce the proportion of carbohydrates in the diet is 4%.
Cyclic ketogenic diet
It is also called "diet, back-loading carbs". It is characteristic of the English of the day where people consume more carbohydrates. For example, 5 days in a standard keto diet and 2 day diet, which is high in carbohydrates share. This is usually a diet practiced by athletes, when he needed to replenish muscle glycogen spent during intense workouts.
Targeted ketogenic diet
This is the standard compromise diet and diet cyclic keto. It involves the use of uglevodosoderzhaschie prior to food directly or after sports coaching. The idea is that carbohydrates exercise consumed much faster, so this diet makes training more effective and, therefore, does not eliminate a state of ketosis.
Ketogenic diet is rich in protein.
This option is keto diet the following ratios of macronutrients in your daily diet:
- protein – 35%;
- fats – 60%;
- carbohydrates – 5%.
Keto diet, with high protein content used for people who have difficulties to get rid of excess fat.
Regardless of the keto diet, so far there is no reliable scientific information in order not to harm the health, when it is long time use (over a year).
Satiety feeling
We had a habit of taking diet diet, part of which is very limited food, and a great part of the day need to suffer from hunger. Keto diet But it is so wonderful that it does not require that a person restrict the amount of food eaten. Process weight loss Because, when the ketogenic diet is not associated with a reduction in caloric consumption and the consumption paid for is because to minimize the carbohydrates. In other words, man does not need to restrict it to parts, and hunger. All the matter in the proper preparation of diet: you can lose weight, to no avail removing uglevodosoderzhaschie products and eat a and proteins fats in the right proportions.
Effective weight loss
Among the Previous doctors, nutritionists, there is a widespread view that the power system, where a large part of the fats harmful to health, causing obesity and many other diseases. However, studies are often animals shown that between and high fat intake in obesity, the causal link is missing. Just the opposite – low carb diet rich in fat will lead to weight loss. Shown studies are, in Addition, that the low-carb diet, compared to nizkozhirnye, is much more effective in getting rid of excess fat. Link the material to find the content, its a great article.
Improve memory and cognitive functions
Studies have shown that a keto diet improves memory and brain function in General. Also, studies show that the keto-diet reduces the symptoms of migraine.
To cure various diseases
Different studies keto diet have shown improvement in people with diseases such as epilepsy, alzheimer's disease, amyotrophic lateral sclerosis, traumatic brain injury, acne, cancer and metabolic disorders.
Epilepsy
The ancient Greek healer across the recommended fasting for people who suffer from epilepsy. In the 20-ies of the last century as an alternative to fasting is to reduce the frequency of epileptic seizures was proposed for keto-diet.
Despite the fact that the pharmaceutical industry regularly provides a new generation of antiepileptic drugs, one third of patients with epilepsy is still power to the network tasks. This is called refractory epilepsy. Therefore, the treatment for some patients used alternative methods, including the ketogenic diet. Particularly This is true when taken into account the latest scientific evidence demonstrating the relationship of neurological diseases with the condition of the intestinal microflora. According to the observations, the ketogenic diet reduces the frequency of epileptic seizures, and can reduce the dose of drugs.
How to recognize that you've entered ketosis
So, ketosis what and why this condition to help lose weight, we understand. But when a person meets the keto diet, find out the state what did he do to ketosis? Very simple – there are a number of methods and brands, which you can see below:
Breathing
One of the most reliable signs that your body is in ketosis – is the emergence of specific bad breath. Sometimes it is similar to the smell of fruit, but it in fact it is acetone. The fact that the liver process the breakdown of fats forms ketone bodies in the blood increases the level of acetone, which is excreted in breath, urine and involved.
Interesting fact! Due to the nature of the metabolism of acetone in the body during delivery to an alcohol breath man in a state of ketosis can be the result a false positive.
People who keto diet, inevitably faced with this problem, which usually is solved by chewing sugar-free gum or toothpaste. If you decide to gum or uses the other foods, remove bad breath, make sure that they do not contain carbohydrates, it otherwise can lead to increased blood glucose level and the state removes the ketosis.
Weight loss
When you move your body a state of ketosis you will soon start to lose weight. However, don't be deceived – this is not due to fatty tissue. Since the transition state of ketosis, lose the body and consume a lot of fluids glycogen stores – therefore, it is the rapid decline in body mass. If paid gradually weight loss, and really burn fat.
Is it safe to keto diet?
The opinions of scientists about the safety-keto-diet is divided – some argue that it is quite natural for the human body, and does not bring anything except good. Others draw attention to the fact that although it helps to get rid of excess fat, the effect of long term ketosis on the human body have not been studied, trust and keto diet can be.
Thus, unfortunately, a clear and scientifically justified answer to the question, "is it Safe keto diet?" - no. So all of this is to decide in practice, the type of food or a table.
However, there is a group of people with the keto-diet could be salvation – for example, people with high obesity and people who suffer from metabolic syndrome. Obesity in itself that a huge amount of damage and, in fact, dangerous for life. Therefore, these people can recommend the keto diet, despite sufficient information. But in such cases, in practice, the ketogenic diet should be under medical supervision.
Side effects keto diet
One of the most important side effects keto diet face for beginners to keto-flu.
What are the side effects of the ketogenic diet, which manifest a long period of compliance, they are:
- fatty liver of the liver;
- hypoproteinemia (low protein levels in the blood);
- kidney disease;
- vitamins lack of and minerals.
As practice shows, the keto diet and often leads to complications hospital treatment for dehydration, electrolytes in the body deficiency and hypoglycemia.