In this article, the principle of nutrition is discussed, which is referred to as "ketogenic diet" (or "keto diet"), based on the analysis of medical data. The method is tested for volunteers and supplied with a large mass. The article does not describe the entire system. However, the general principle is determined by justification of each step, which is more important for independent awareness and adaptation to your skills, time, state of health, etc. A harmless diet in the world has been widespread lately (it is a keto diet for short). Its essence is to exclude carbohydrates almost entirely from the diet.
The fact is that due to a lack of glucose from the division of carbohydrates, the body must switch to another energy source. It is ready for this in advance because fat is the main source of territory and is saved on a "rainy day". Carbohydrates are the most important energy source for energy that provides energy, although they lend less energy to Kcal compared to fats (4KCAL/G or 9KCAL/G). Because the body itself sees it as a little small. In contrast to the stored fats, he was not even ahead of the "browning puzzle".
What is ketosis?
Our body can get energy from three main groups of substances: carbohydrates, proteins and fats. From the point of view of the energy value, fats (8-9, 7 kcal/g, and then mean the energy value of "pure" substances, i. e. without the associated ballast) the greatest energy potential. Carbohydrates and proteins are less energy (approx. 4 kcal/g).
When you limit the flow of carbohydrates to a certain level, the body, fats and proteins begin to use the necessary energy. As a result of the metabolism of fats, the so -called ketone bodies are formed.
The formation of ketone bodies or ketogenesis is a physiological process. H. an indispensable part of the energy exchange. With this exchange we get the necessary energy.
The dangers of a ketogenic diet
The main danger of a ketogenic diet is to overdo it. Some people are limited to food that strives for a quick weight loss. This should not be allowed. In any case, you have to follow your personal settings ("macros") so as not to break the balance. Otherwise there is the possibility that ketosis will go into a state of ketoacidosis if there are too many ketone bodies in the body. This is a very dangerous disease that threatens a violation of the work of a series of organs and initially in front of the liver. In ketosis there is a self -regulation mechanism if the process of their metabolism is "slowed down" with an increase in the number of ketone bodies.
However, there is a border in the world, so that you have to keep the established features of the nutrition exactly. The keto diet is contraindicated in type 1 diabetes (ketosis and ketoacidosis can develop independently). In addition, keto diet is not categorically compatible with alcohol consumption. Among other things, it is necessary to avoid situations that can lead to dehydration. This is also dangerous.
How to get ketosis correctly
Keto diet is not the diets that you can start and end if you want. The body takes some time to adapt to this diet and to enter it in a state called ketosis. The process usually lasts 2 to 7 days and depends on the personal characteristics of the body, the degree of physical activity and the type of nutrition. If it is necessary to enter into the ketosis as soon as possible, you have to spend energy for empty stomach and restrict the consumption of carbohydrates with 20 grams per day or even less. In this case, it is necessary to monitor the amount of liquid used.
You can use the method called Fat Post for accelerated entry into a ketosis state. Fat post includes the consumption of 1000 - 1200 kcal per day, while 80 - 90% of the percent of fat comes from fat. This can take a very short time up to a maximum of 5 days (usually 2-3 days). For your health, a longer grease hunger can be dangerous!
Ketosis can be checked with indicator strips that determine the degree of ketone bodies in the urine. This indicator can only be seen as auxiliary. Indicator strips can be bought in pharmacies or on the Internet.
How to understand that they are in a state of ketosis
As mentioned above, the simplest and the most affordable method (but not at costs! ) The measurement of the ketose level is to use special stripes (something like liconia papers with which the acidity of liquids is measured). There are also more advanced methods for measuring the concentration of ketone bodies in the body. Devices that measure the level of the ketone body in an exhaled air. Of course, they are more expensive than stripes, but they serve much longer and the measuring accuracy is much higher. The most accurate measurement method (under domestic conditions) are devices that measure the level of the ketone body in the blood. They affect the similarity of household glucometers that use diabetics to measure blood sugar. These are very precise devices, but unfortunately not cheap.
If you adhere to your personal recommendations that have been calculated with our keto calculator, you do not need to urgently need instrumental measurements. It is pretty accurate to adhere to a diet and to evaluate your condition based on subjective sensations.
Practical advice
It is impossible to completely rule out the use of carbohydrates - some organs (cortical substance of the kidneys, red blood cells and especially brain) only use carbohydrates (more precisely glucose) as an energy source). As has already become clear, the effectiveness of a harmless diet was demonstrated. What is proposed in the article is a personal variation that is justified by medical knowledge and analyzes as well as the experience of experimental. The keto diet is therefore divided into 3 parts. You have no names because the department is not standard and is more necessary for understanding. T. K. Every person works or employs something else. Take a conditionally 40-hour working week with two days off.
Keto diet - The first period corresponds to two days off (e. g. Saturday and Sunday).
Keto diet - the second period - for example four days of the week. (Montag-fourth).
Keto diet - the third period - the remaining day, e. g. (Friday).
Note that the days I have assigned are conditioned, but must be in a row.
I. The period
In the first two days of diet, you have to rule out food intake, limited to water (tea, coffee without sugar, milk, etc. ). This is necessary to specify, to be glycogen reserves in the body. It is usually up to 600 g, of which the main supply in the transverse muscles. In the case of hunger, this supply is output for 18-26 hours depending on the load. In contrast to a simple outpatient diet, in which these reserves are gradually oxidized together with incoming fats and proteins in food (even if carbohydrates are neglected that are still in a product in low quantities), we change to oxidation of lipids in a short time.
In classic pathophysiology, this is the first period of full hunger that takes 4-5 days. During this period there is an increase in the main exchange, which decreases by 5-6 days to the original and below the level. It doesn't matter to us, because at the moment we will be the highest. It is very important to know which substances (and in what sequence) the body is used during the entire hunger.
Based on the determination of the respiratory coefficient (the ratio of the ratio of the volume of the volume of carbon dioxide to the oxygen absorbed in urine) and the isolation of nitrogen in the urine, the researchers found that the use of replacement carbohydrates and breathing coefficients first first use replacement carbohydrates. The complete fasting of complete fasting (with water at least 2 liters! ) Reserve fat begin to oxidize in increasing quantities (what we need).
The breathing relationship to the oxidation of fats approaches 0, 7. Depending on the amount of replacement fat, proteins are used over time (the main reason why they should not be neglected with excessive enthusiasm by the tips and justifications shown below, they will only harm this! ). In addition: During this time you can "clean" the body if you want to use weak teas and herbal fees.
II. Period
It is characterized by oxidation of fat. Without control, this period takes to fully exhausted fat reserves (in fat depot 100%in organs is 96-97%). T. K. The fat oxidation occurs in the liver, the neglect of the period of this period (4-8 days) can occur in fat in filtration of the liver, since the liver cannot be finished with the amount of fatty acids that need to be oxidized.
During this time, the diet consists of protein food (fish, meat, eggs, hard cheese, cottage cheese, etc. ). A complete list of permitted foods, diets, etc. You can find on the Internet. It is worth noting that the performance is unbalanced, and it is recommended to be washed off polyvitamins as well as fiber on the tablespoon in the morning and evening with plenty of water (to prevent constipation). In addition: fat is only oxidized with aerobic means, so that strength training with a small number of repetitions or at the pulse limit does not achieve a synergistic result, but most likely lead to a deterioration in the fountain.
III. Period
This is the last part of the circle, which is characterized by calm for the body, carbohydrate loading and calm. It is necessary not to overload the body. First, this main exchange does not decrease, but remains at a high level (first due to the oxidation of glycogen reserves, then the transition to oxidation of lipids and finally with carbohydrate loading, the body returns to its original position).
Second, we give the rest of the liver. Keto diet is a wonderful thing, but you have to know that in everything. The carbohydrate loading is the use of the so -called "slow carbohydrates" - polysaccharides. Products that do not give a strong increase in glucose in blood plasma (blood sugar). This is, for example. Brown rice, pasta made of hard wheat varieties, porridge, etc. (you can see more on the Internet).
Recipes with low carbohyratats
When deciding to sit on a keto -a diet, which guarantees a feeling of a feeling of satiety and a quick result for losing weight, many, but many are confronted with the problem of cooking, since a number of known products are now prohibited. Especially how you are people who are used to lunch soup every day when one of the main ingredients in the first dishes - potatoes - is a taboo? Keto diet is easy with this little problem. In this article we offer recipes for the most popular and popular soups adapted to the carbohydratic power supply system. Each recipe contains a detailed calculation of the amount of carbohydrates, with which you can change or add the ingredients to your taste if you want.
Potato cake
Ingredients:
- Adygea cheese - 200 gr. (Carbohydrates - 0)
- Carn oil - 50 gr. (0, 7)
- Cocoa powder-3 TL (1, 5)
- Vanilin - 1 bag (0)
- Sugar Substitarian - 15 tablets (0)
Number of carbohydrates per court: 2. 2
Preparation:
- Place the butter in the freezer for 2-3 hours.
- Grab cheese and oil on a rough grater.
- Loosen the sucrotor in 1 tablespoon of water
- Add the sucrotor and vanillin cheese oil mass. Mix thoroughly.
- Dlow the cake with your hands and roll them into a cocoa powder.
- Insert the refrigerator for a few hours. Also store cakes in the fridge.
Baiser
Ingredients:
For cake:
- Egg protein - 4 PCs. (Carbohydrates - 0)
- Hazelnuts - 200 gr. (20)
- Salt - a pinch (0)
- Lemon juice - a few drops (0)
- Sugar -Substiterter - 20 tablets (0)
For cream:
- Mascarpone cheese - 250 grams (7, 3)
- Cream 20% - 50 ml. (2)
- Soluble coffee - 1 TL (0)
- Sugar -Substiterter - 10 tablets (0)
The amount of carbohydrates per court: 29, 3
Preparation:
- Place the protein in the fridge for 10-15 minutes.
- Cooled proteins with salt with a blender until stable foam forms.
- Grind the suprorotor to the powder state. Add it to the proteins and continue it for about 5 minutes.
- Fry the hazelnut in a dry pan. Grind it with a coffee grinder in powder.
- Add proteins chopped hazelnuts and mix gently.
- Lower the shape of the baking paper. Create the part of the resulting "dough" with an even layer with a height of about 1, 5 centimeters.
- Heat the oven to 150 degrees and reduce the temperature to a minimum and dry the cakes for about 2 hours until they turn into a meringue.
- As the cakes are baked, prepare the cream. To do this, have coffee and surcriners dissolve into 1 tablespoon. Mix with cheese -mascarpone and cream and beat in a mixer. Leave the cream in the fridge until the cakes are finished.
- Prepared cake for room temperature completely cooling. Then smear with 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 terrible as it is shown. Of course pleasant appetite!
Diploma
We talked about the period. Three periods enter a circle. Such circles can exist up to 4-6 on request. Then the rest is recommended because this method is still a quick way to lose weight - this is stress for the body. Keto diet is no way to torture your body. On the contrary, this is a way to comfortably bring our body to the normal. Subject to all recommendations, the results are visible according to the first circle (at least 1, 5 kg among the participants of the experiment). The amount of water can vary depending on the weight, but can no less than 1, 5 l per day pure water (tea, coffee, etc. separated drinks! ).