This article discusses the principle of diet, called "ketogenic nutrition" (or "Keto Diet") based on the analysis of medical data. The method is tested on volunteers and is provided with a wide mass. The article does not describe the entire system, however, the general principle was determined with the justification of each step, which is recently more important for independent awareness and adaptation to their possibilities, time, health status, etc. Its essence is almost completely excluded carbohydrates from the diet.
The fact is that with a lack of glucose obtained from the split of carbohydrates, the body must be transferred to another energy source. He is ready for that in advance, because the fat is the main source of energy, saved on the "rainy day". Carbohydrates are the main standard source of energy energy energy, despite the fact that they give less energy in KCAL compared to fat (4kcal / g and 9kcal / g, respectively). Because the body just thinks they are something a little. He didn't even predict "Puzzle" to sunbathe ", unlike stored fats.
What is ketosis
Our body can receive energy from three main groups of substances: from carbohydrates, proteins and fats. From the cost of energy value, fats (8-9, 7 kcal / g-here mean the energy value of "clean" substances, ie. Without accompanying ballast), have the highest energy potential. Carbohydrates and proteins are less rich in energy (about 4 kcal / g).
If you restrict the flow of carbohydrates at a particular level, the body begins to use fat and proteins for the production of required energy. As a result of metabolism, fat is formed - so-charged chatonic bodies.
Formation of body ketons or ketogenesis, is a physiological process, and. e. the necessary part of energy exchange. We receive the necessary energy in the process of this exchange.
Dangers of ketogenic nutrition
The main danger of ketogenic nutrition is to overdo it. Some people are too limited in the nutrition for fast weight loss. That should not be allowed. You must safely follow your personal views ("macrots") so that you don't stop your balance. Otherwise, there is a possibility that Ketozo will enter the state of ketoacidosis, when there is too much of the kettan body in the body. This is a very dangerous condition that jeopardizes the violation of a series of bodies and, above all, liver. In addition to ketosis, there is a self-regulation mechanism, when, with an increase in the number of chatonic bodies, the process of their metabolism "slows down".
But there is a limit in the world, so you must accommodate the established dietary established. The keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidos can develop independently). Also, keto diet categorically is not compatible with the use of alcohol. Among other things, it is necessary to avoid situations that can lead to dehydration, it is also dangerous.
How to properly enter ketosis
Keto diet is not one of the diets you can start and end when you want. The body needs a while in order to adapt this diet and enter the state called Ketoza. The process usually lasts from 2 to 7 days and depends on the personal characteristics of the body, level of physical activity and the type of nutrition. If necessary to enter the state of ketosis as fast as possible, you need to spend energy on an empty stomach and limit carbohydrate consumption with 20 grams a day, or even less. In this case, it is necessary to monitor the amount of liquid consumption.
For accelerated entry into the state of ketosis, you can use a method called fat mail. The thick post includes a consumption of 1000 - 1200 kcal per day, while 80 - 90% of the fat existence. This can take a very short time, up to a maximum of 5 days (usually 2-3 days), long-term salvation of fat can be dangerous for your health!
Ketosis can be controlled using indicator strips that determine the level of kettons in urine. So this indicator can only be considered auxiliary. Indicator strips can be purchased in pharmacies or online.
How to realize that you are in a state of ketosis
As mentioned above, the simplest and most favorable (but not at cost! ) The method of measuring the degree of ketosis is the use of special stripes (something like LICMUS paper used to measure the acidity of the liquid). There are also more advanced methods for measuring concentration of ketonon bodies in the body. Devices that measure the level of the ketonon bodies of the intruded air. Of course, they are more expensive than tapes, but they serve much longer and the measurement accuracy is much higher. The most accurate method of measurement (in domestic conditions) are devices that measure the level of a kettan body in the blood. They act on the similarity of household glucometers that use the diabetic to measure blood sugar. These are very precise devices, but, unfortunately, they are not cheap.
If you accurately adhere to your personal recommendations calculated using our keto calculator, you will then have no urgent need for instrument measurements. It is quite precisely to adhere to the diet and assess your condition according to subjective sensations.
Practical advice
It is impossible to completely exclude the use of carbohydrates - some organs (a cortical substance, red blood cells, and, most importantly, brains) use only carbohydrates (more precisely, glucose) as a source of energy). As it has already become clear, the efficiency of a harmless diet was proven. What is proposed in the article is a personal variation of justified medical knowledge and analysis, as well as the experience of the experimenter. So, the keto diet is conditionally divided into 3 parts. They have no names because divisions are not standard and is more necessary for understanding. T. K. Every person acts or busy with something else, take a conditional 40-hour working week with two days off.
Keto Diet - The first period will disconnect two days (eg Saturday and Sunday).
Keto diet - second period - four working days, for example. (Monday-Fourth).
Keto diet - third period - that is, the remaining day, e. g. (Friday).
Notice, those days I have awarded are conditional, but they must be in a row.
I. Period
In the first two days of nutrition, you need to turn off food intake, limited to water (tea, sugar-free coffee, milk, etc. ). This is necessary to pretend to be glycogenic reserves in the body. It is usually located up to 600g, of which the main offer is in transverse broken muscles. When a sample, this offer is spent 18-26 hours, depending on the cargo. Unlike a simple urban nutrition in which these reserves are gradually oxidized together with incoming fats and proteins in food (s) are neglected, which are still in any product in low quantities), in the shortest time we move into lipid oxidation as soon as possible.
In classical pathophysiology, this is the first period of complete hunger, which lasts 4-5 days. During this period, an increase in the main exchange occurs, which decreases by 5-6 days to the original and below level. It doesn't matter to us, because we will be held at the time he will, the main exchange will be the biggest. It is very important to know which substances (and in which sequence) body benefits during complete hunger.
Based on the determination of the respiratory coefficient (the ratio of the volume of carbon dioxide and isolated in urine and isolated the urine and respiratory coefficient are approached 1. However, the body of carbohydrates in the body are limited, and after a few days of complete post of complete post (with water at least2 liters! ) Fat reservations begin to oxidize in increasing quantity (what we need).
The respiratory ratio for fat oxidation is approaching 0, 7. Depending on spare fat, proteins begin to use with time (the main reason why, with excessive enthusiasm, you should not ignore the advice and justifications of this! ) You will only see this! ). In addition: In this period you can "clean" the body if you want, using weak teas and plant fees extinct.
II. Period
Characterized by fat oxidation. Without control, this period lasts as long as it is completely exhausted by fat reserves (in a thick depot 100%, in bodies by 96-97%). T. K. Fat oxidation appears in the liver, the neglect of the period of this period (4-8 days) may occur in the liver infiltration, due to the fact that the liver cannot handle the amount of fatty acids that need oxidate.
During this period, the diet consists of protein foods (fish, meat, eggs, hard grade cheese, cheese, etc. ) a complete list of permissible foods, diet, etc. You can find on the internet. It is worth noting that the power is unbalanced and it is recommended that polvitamins are used extra, as well as fiber on the spoon in the morning and evening, washed with abundant water (for closing prevention). In addition: the fat is oxidized only by aerobic means, so that the strength training with a small number of repetitions or on the pulse will not bring a synergistic result, but most likely will lead to worsening in welfare.
III. Period
This is the last part of the circle, which is characterized by body rest, carbohydrate loading and rest. It is necessary not to overload the body. First, this main exchange does not decrease, but it is constantly remaining at a high level (first due oxidation of glycogen reserve, then transition lipids and finally, with carbohydrate load, the body returns to the original position).
Secondly, so we give the rest of the liver. The keto diet is a wonderful thing, but you need to know the measure in everything. Loading carbohydrates is the use of such - the correlated "slow carbohydrates" - polysaccharides. Products that do not give a sharply increase in blood plasma glucose (blood sugar). This is for example. Brown rice, pasta made of heavy varieties wheat, kashe, etc. (You can see more on the internet).
Prescriptions with low carbon courts
When making a decision on the keto diet that guarantees the feeling of satiety and the rapid results of weight loss, many are still facing what to cook, because now numerous chefs is now prohibited. Specifically, how to be people who are used to the lunch soup daily if one of the main ingredients of the first dishes - potatoes - is taboo? The keto diet is easy to deal with this little problem. In this article, we offer you recipes for the most popular and loved ones by all childhood soups adapted to the low-key electricity system. Each recipe contains a detailed calculation of carbohydrates, which will allow you to modify or top up the ingredients by your taste if you want.
Potato cake
Ingredients:
- Adygea Sir - 200 gr. (Carbohydrates - 0)
- Cream oil - 50 gr. (0. 7)
- Cocoa Powder-3 TSP (1. 5)
- Vanillin - 1 Bag (0)
- Sugar -Substituter - 15 tablets (0)
Number of carbohydrates per dish: 2. 2
Preparation:
- Put butter 2-3 hours in the freezer.
- Resolved cheese and oil on rough grilles.
- Dissolate the Skrotor in 1 tsp water
- Add Scrotor and Vanillin to Sir-Oil Mass. Mix thoroughly.
- Blind the cakes with your hands and roll them in the cocoa powder.
- Put in the refrigerator for a few hours. Mark cakes too in the refrigerator.
Meringue cake
Ingredients:
For cakes:
- Egg Protein - 4 pcs. (Carbohydrates - 0)
- Hazelnuts - 200 gr. (20)
- Sol - Finger (0)
- Lemon juice - a couple of drops (0)
- Sugar -Substituter - 20 tablets (0)
For cream:
- Mascarpone Sir - 250 grams (7th. 3)
- Cream 20% - 50 ml. (2)
- Solvable coffee - 1 tbsp (0)
- Sugar -Substituter - 10 tablets (0)
Quantity of carbohydrates per meal: 29. 3
Preparation:
- Put eggs in the refrigerator for 10-15 minutes.
- Beat cooled salt proteins with a mixer to stable foam shapes.
- Grind Sucrotor to the state of powder. Add it to proteins and continue to beat about 5 minutes.
- Fry hazel in a dry bowl. Protect it in the powder coffee grinder.
- Add chopped hazelnuts to proteins and mix gently.
- Lower the shape of the baking sheet. Put part of the resulting "dough" on it with an even layer with a height of about 1, 5 inches.
- Heat the oven to 150 degrees, then reduce the temperature to the minimum and dry cakes for about 2 hours until it turns into Meringue.
- While cakes are baked, prepare the cream. To do this, dissolve coffee and sucriner in 1 tbsp. Mix with the cheese of Mascarpone and cream and you win a blend well. Leave the cream in the refrigerator while the cakes are not ready.
- Ready cakes are completely cold to room temperature. Then spoil the cream.
The number of cakes depends on the size of the shape. Everything is simple. As you can see, the keto diet is not as scary as it is represented. Well, of course, pleasant appetite!
Conclusion
We talked about periods. Three periods enter a circle. If desired, such circles can be made up to 4-6. Then the rest is recommended, because however, this method is a fast way to lose weight - this is stress for the body. Keto Diet is not a way to torment your body. On the contrary, this is a way to breastfeed our body normally. Subject to all recommendations, the results will be visible after the first round (at least 1, 5 kg among the participants in the experiment). The amount of water, depending on the weight, may differ, but cannot be less than 1, 5 l per day of clean water (tea, coffee, etc. ) separately! ). ).