Based on the analysis of medical data, this article discusses the principle of nutrition, which is called the "ketogenic diet" (or "keto diet"). The method was tested on volunteers and provided a wide range of quality. The article does not describe the entire system, however, the overall principle is based on the justification of each step, which is more important for independent awareness and adjustments to its abilities, time, health status, etc. Recently, harmless diets have been widely common in the world (this is a transient, keto diet). Its essence is to almost completely exclude carbohydrates from the diet.
The truth is that due to the lack of glucose obtained through the division of carbohydrates, the body needs to switch to another source of energy. He is ready because fat is the main energy savings on "rainy days". Although carbohydrates are the main standard source of energy supply compared to fats (4kcal/g and 9kcal/g, respectively), although they provide less energy in KCAL. Because the body itself thinks they are a little small. Unlike the stored fat, he didn't even foresee the "tanning problem".
What is ketosis
Our bodies can receive energy from three main groups of substances: energy from carbohydrates, proteins and fats. From the perspective of energy values, fat (8-9. 7 kcal/g-here, then refers to the energy value of "pure" matter, i. e. , no accompanying ballast), has the maximum energy potential. Carbohydrates and proteins are inadequate (about 4 kcal/g).
If the flow of carbohydrates is limited to a certain level, the body begins to use fat and protein to produce the necessary energy. Due to the metabolism of fat, SO is formed.
The formation of ketone bodies or ketosis is an essential part of the energy exchange. In this communication process, we gain the necessary energy.
Dangers of a ketogenic diet
The main danger of a ketogenic diet is overuse of it. Some people have too many restrictions on the foods they work hard to lose weight. This does not allow it. You need to absolutely follow your attitude ("macro") to avoid breaking the balance. Otherwise, when there are too many ketone bodies in the body, ketosis may enter a state of ketoacidosis. This is a very dangerous condition that threatens the work of violating many organs, first of all the liver. As ketosis increases, there is a self-regulating mechanism in which the metabolic process is "slowed" when the number of ketone bodies increases.
But there is a limit in the world, so you need to accurately adhere to the established characteristics of your diet. The keto diet is contraindicated in type 1 diabetes (this type of diabetes, ketopathy and ketoacidosis can develop independently). In addition, the keto diet is incompatible with alcohol use. Among other things, it is necessary to avoid situations that can lead to dehydration, which is also dangerous.
How to get into ketosis correctly
The Keto diet is not one of the diets you can start and end when you want it. It takes some time for the body to adapt to this diet and enter a state called ketosis. The process usually takes 2 to 7 days, depending on the personal characteristics of the body, the level of physical exercise, and the type of nutrition. If you need to enter ketosis as soon as possible, you need to spend energy on an empty stomach and limit your consumption of 20 grams or even less carbohydrates per day. In this case, it is necessary to monitor the amount of fluid consumed.
For speeding up into the ketosis state, you can use a method called a fat column. The fat column involves consuming 1000-1200 kcal per day, while 80-90% of the percentage comes from fat. This can last for a short period of time, up to 5 days (usually 2-3 days), and prolonged fat hunger can be dangerous to your health!
Ketopathy can be controlled using indicator bars that determine the level of ketones in the urine. Therefore, this indicator can only be considered as an auxiliary. Instructions can be purchased at a pharmacy or on the internet.
How to know you are in a state of ketosis
As mentioned above, the easiest and most affordable (but not at a cost! ) way to measure the degree of ketosis is to use special stripes (such as Licmus paper used to measure the acidity of liquids). There are more advanced methods to measure the concentration of ketone bodies in the body. Devices for measuring ketone levels in exhaled air. Of course, they are more expensive than stripes, but they serve longer and have much more measurement accuracy. The most accurate measurement method (under domestic conditions) is a device that measures the level of ketone bodies in the blood. They act on similarities in household glucose meters that measure blood sugar using diabetic patients. These are very accurate devices, but unfortunately these devices are not cheap.
If you accurately follow personal advice on calculating with our Keto calculator, you won't need to urgently need an instrumental measurement. It is very accurate to abide by your diet and evaluate your condition through subjective feelings.
Practical suggestions
It is impossible to completely rule out the use of carbohydrates - some organs (cortical substances of the kidneys, cortical substances of red blood cells, and most importantly the brain) use only carbohydrates (more precisely glucose) as energy sources). As it has been clear, the effectiveness of harmless diet has been proven. What is proposed in this article is a personal difference which is defended by medical knowledge and analysis as well as the experience of the experimenter. Therefore, the keto diet is conditionally divided into 3 parts. They don't have names because the department is not standard and needs more understanding. T. K. Everyone is working or busy with other things, resting for two days with conditions and spending 40 hours of work with conditions.
Keto Diet - The first phase will correspond to two days (such as Saturday and Sunday).
Keto Diet - Phase 2 - Four Working Days. (Monday Fourth).
Keto Diet - Stage 3 - The remaining day, for example (Friday).
Please note that those days I assigned are conditional but must appear continuously.
I. Period
During the first two days of your diet, you need to exclude food intake, limited to water (tea, sugar-free, milk, etc. ). In order to pretend that glycogen reserves in the body are necessary. It usually contains up to 600 grams, which is the main supply of transverse fractures. When hungry, this supply will be spent within 18-26 hours, depending on the load. In contrast to a simple ambulance diet, these reserves will gradually oxidize, as well as the fat and proteins that are introduced into the food (that are still in low amounts in any product even if carbohydrates are ignored), we will switch to oxidation of lipids in the shortest time.
In classic pathophysiology, this is the first stage of total hunger, lasting 4-5 days. During this period, the main exchange will increase, which will decrease by 5-6 days to the original level and below level. It doesn't matter to us, as we will live in his main exchange will be the highest at that moment. It is very important to know what substances (and in what order) are used by the body during total hunger.
Based on determining the respiratory system (the ratio of the amount of carbon dioxide released from the body to the amount of oxygen absorbed at the same time), and the isolation of nitrogen in the urine, the researchers first found that the spare carbohydrates and the respiratory system were used for the previous few days. Completely fasting for intact hunger, complete fasting (with at least 2 liters of water! ) retaining fat starts to increase in oxidation (what we need).
The respiration ratio of fat oxidation is close to 0. 7. Depending on the amount of spare fat, proteins start to use over time (the tips and reasons for the following tips should not ignore excessive enthusiasm, you will only harm this! ). In addition: During this period, you can "clean" your body as needed and use a lot of weak tea and herbal expenses.
ii. period
It is characterized by fat oxidation. If not controlled, this period can last until the fully exhausted fat reserves (100% in fat warehouses and 96-97% in organs). T. K. Fat oxidation occurs in the liver, and since the liver cannot cope with the amount of fatty acids that need to be oxidized, fat infiltration in the liver (4-8 days) (4-8 days) may be ignored.
During this period, the diet includes a complete list of protein foods (fish, meat, eggs, hard cheese, cheese, etc. ). You can find food, diet, etc. allowed on the internet. It is worth noting that the power is unbalanced, and it is recommended to use polyvit protein as well as fibers on spoons in the morning and evening, rinse with plenty of water (to prevent constipation). Also: fat is oxidized by aerobic means only, so strength training on a small amount of repetition or pulse frames does not lead to synergistic results, but is likely to cause the wellbore to deteriorate.
iii. period
This is the last part of the circle, characterized by the rest of the body, the load of carbohydrates and rest. In order not to overload the body, it is necessary. First, this primary exchange does not decrease, but is constantly maintaining high levels (first due to the oxidation of glycogen reserves, then the oxidative transition of lipids, and finally, with carbohydrates loading, the body returns to its original position).
Second, so we give the rest of the liver. The keto diet is a great thing, but you need to know everything. Carbohydrate load is the use of SO called "slow carbohydrates" - polysaccharides. Products that do not increase glucose dramatically in plasma (blood sugar). For example, this is. Brown rice, pasta from varieties of wheat, porridge, etc. (You can see more on the internet).
Low Carb Recipes
When deciding to sit on a keto diet, a feeling of fullness and a quick weight loss feel is guaranteed, many people, despite this, face cooking problems as many familiar products are now banned. In particular, if one of the main ingredients of the first dish – potatoes – is taboo, then how can you become a person who is used to lunch soup every day? The keto diet can easily deal with this little problem. In this article, we provide you with the most popular and most popular recipes. Each recipe contains detailed calculations of the amount of carbohydrates, which will allow you to modify or supplement the ingredients as needed.
Potato Cake
raw material:
- Adygea cheese-200 gr. (Carbohydrates-0)
- Creamy Oil-50 gr. (0. 7)
- 3 teaspoons of cocoa powder (1. 5)
- Vanilin -1 bag (0)
- Sugar-Substitute -15 tablets (0)
Number of carbohydrates per dish: 2. 2
Prepare:
- Keep the butter in the refrigerator for 2-3 hours.
- Grilled cheese and oil on a rough grater.
- Dissolve hegemony in 1 tablespoon of water
- Add excess protein and vanilla to the cheese oil cube. Mix thoroughly.
- Blind the cake with your hands and roll it up with cocoa powder.
- Keep it in the refrigerator for a few hours. Store the cake in the refrigerator as well.
Cake crust
raw material:
For the cake:
- Egg Egg Egg - 4 PCs. (Carbohydrates-0)
- Hazelnuts-200 gr. (20)
- Salt - pinch (0)
- Lemon juice - a few drops (0)
- Sugar-Substitute -20 Tablets (0)
cream:
- Mascarpone cheese - 250g (7. 3)
- Cream 20%-50ml. (2)
- Soluble coffee - 1 teaspoon (0)
- Sugar-Substitute -10 Tablets (0)
Carbohydrates per dish: 29. 3
Prepare:
- Keep the egg whites in the refrigerator for 10-15 minutes.
- Use salt and a blender to beat the ice-cold protein into a stable foam.
- Powdered teeth. Add it to the protein and continue beating it for about 5 minutes.
- Fry the hazelnuts in a dry pot. Grind it into powder with a coffee grinder.
- Add the chopped hazelnuts to the protein and mix gently.
- Reduce the shape of the baking paper. Place it on a portion of the "dough" of part of it, and its height is about 1. 5 cm.
- Heat the oven to 150 degrees, then lower the temperature to a minimum, and then dry the cakes for about 2 hours until they become meringues.
- Prepare the cream when the cake is baked. To do this, dissolve 1 tablespoon of coffee and ammunition. Mix with cheese mascarpone and cream and stir well in a blender. Place the cream in the refrigerator until the cake is ready.
- Prepare the cake completely cold to room temperature. Then apply with butter.
The amount of cake depends on the size of the table. Everything is very simple. As you can see, the Keto diet is not as terrible as it represents. OK, of course, enjoyable appetite!
in conclusion
We talked about these periods. Three periods enter a circle. Such circles can be up to 4-6 if needed. Then recommend the rest, because nonetheless, this method is a quick way to lose weight – it's the stress of the body. The keto diet is not a way to torture the body. Instead, it is a way to comfortably normalize our bodies. According to all suggestions, the results will be visible after the first circle (at least 1. 5 kg among participants in the experiment). The amount of water may vary depending on the weight, but it cannot be less than 1. 5 liters of pure water per day (tea, coffee, etc. , respectively! ).