If you think your diet to lose weight certainly linked to counting calories, hard limitation on the size of the portions and the need to support the feeling of hunger, we hasten to please you: in recent years, the popularity of ketogenic a diet that works on a different principle. During its effectiveness to get rid of the excess body fat is scientifically proved and confirmed by innumerable examples.
In the first place, it should be noted that the keto-diet is low in carbohydrates. In other words, it provides for a radical reduction of the amount of carbohydrate in the diet. Perhaps you have a question: is it possible to refuse from carbohydrates? In fact, it 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. For millions of years of evolution, we have acquired a number of compensatory mechanisms, which allow us to survive in the most difficult conditions of existence. One of these mechanisms allows our body to recover the energy of the food, even if it has almost no carbohydrates. Quite simply, the body begins to break down fats instead of carbohydrates, using them as a source of alternative energy. This is why keto-diet works and can really help to get rid of the extra pounds – depriving himself of carbs, you force your body to transform excess fat to energy.
What is ketosis?
Ketosis is a condition metabolic of the body of man, in which he remains, in compliance with the keto-diet. When the human body suffers from a lack of carbohydrates, it passes into a state of ketosis, in which the essence lies in the fact that the body is as if "rocking" on the fat – it begins to use it as their main source of energy. Fats are cleaved with the formation of a large number of so-called ketone bodies (ketones). It is ketones and constitute a source of alternative energy for the person in a state of ketosis.
The essence of the keto-diet
In fact, our body uses the ketones to maintain the functions of some organs, including the heart and kidneys. But the brain and the muscles receive energy from glucose, from carbohydrates. Therefore, when the normal mode of nutrition in the body is divided relatively little fat. The task of keto-diet – change metabolism so that the body can get energy, primarily using ketones. In a state of shortage of carbohydrates in the body activates the process of digestion of fats, which will lead inevitably to get rid of excess body fat.
As the body transforms fat into energy
When the body begins to feel the deficiency of carbohydrates, it begins to consume the reserves of glycogen in the cells. Simultaneously, the mechanism of the conversion of fats and proteins into energy. After about three days of fasting carbohydrate the body is in a state of ketosis. Let's look more closely at how the body receives energy in this state.
After you have exhausted the glycogen stores of the body begins to enter a state of ketosis. In the liver activated the process of digestion of fats, which break down into fatty acids and glycerol. The following occurs a process called ketogenesis: the fatty acids are cleaved, the result of which are formed ketone bodies are of three kinds:
- acetoacetate;
- beta-hydroxybutyric;
- acetone.
These substances that the body uses instead of glucose to produce energy. However, it should be noted that, in a state of ketosis ketones not provide all of the energy needs of the body. The fact that some organs and tissues simply unable to assimilate ketones due to the characteristics of its cellular structure, and a lack of enzymes. For example, the liver, the production of ketone bodies, which itself is not capable of receiving the energy from the ketone bodies for its functioning still needs glucose. Thus, the body, even in a state of ketosis may not go completely to glucose.
Normally, when the mode of nutrition the body receives glucose from carbohydrates. But in a state of ketosis carbohydrate, entering with the food becomes insufficient. Where, in such a case, the body will take the glucose to the nutrition of organs which are not capable to absorb the ketones? Everything is in order, we have to do this, there is a mechanism for the creation of glucose, without the participation of carbohydrates. In a state of ketosis is driven by a process called gluconeogenesis. In the process of gluconeogenesis involved, mainly proteins and glycerine (the latter is formed in the process of digestion of fats).
We can now answer the question, why is keto-diet must include enough protein: the body requires them for more glucose it receives from food. But if in the power supply will not be enough protein? No good – the proteins are "extracts" of the muscles, and by the following keto-diet will cause loss of muscle mass.
Types of ketogenic diet
Keto-diet involves the consumption of large amounts of fats, moderate – protein, and minimal carbohydrates.
In most cases, the consumption of carbohydrates, it is recommended to reduce up to 50 g per day. Regardless, officially recommended keto-diet does not exist. However, there are a few recognized patterns, which are recognized among nutritionists.
Cause a state of ketosis can be done in different ways, therefore, there are different types of keto diets. But they are all united by the principle of reducing the consumption of carbohydrates and high content of fat in the diet. Below, we describe the four most often initiated in the alternative keto-diet.
Standard keto-diet (SKD)
It is this variant of the diet, we will consider in the sequel. Standard keto-diet from carbohydrates in the diet reduces up to 5% to 10%. The proportion of proteins is 20%, and fat – 70-75% of the diet.
In the conversion of grams, the daily diet is composed of:
- 20-50 g of carbs;
- 40-60 grams of protein;
- fat and without restriction.
The amount of fat consumed is determined the individual energy needs of each person in particular.
Standard keto-diet you can get rid of the excess fat of the body, stabilizes the level of sugar in the blood and beneficial for the condition of the heart.
Sometimes issue private, the sub-standard type keto-diet called "Ketogenic a diet very low in carbohydrates", which implies a decrease in the proportion of carbohydrate in the diet up to 4%.
Circular ketogenic diet
It is also referred to as the "plan feedback start-up of hydrates of carbon". It is characterized by the presence of the person uses more carbohydrate. For example, 5 days standard keto-diet and 2 days diet with a high proportion of carbohydrates. This type of plan is commonly performed by athletes when they need to replenish the glycogen stores, consumed during intense training.
Target ketogenic diet
This variant of the power supply is a compromise between the standard and a cyclic keto-diet. It involves the consumption of uglevodosoderzhaschie of food immediately before or after sports training. The idea is that the carbohydrates during physical activity spent significantly more rapid, the power supply mode to make training sessions more effective, and does not lead to the output of the a state of ketosis.
Ketogenic diet rich in protein
Such an option keto-diet requires a ratio of one macronutrient daily diet:
- the protein is of 35%;
- fats – 60%;
- carbohydrates – 5%.
Keto-a diet rich in protein is being practiced by people who are in difficulties to get rid of excess body fat.
Irrespective of the form of keto-diet, to this day, there is no scientific certainty, to ensure the absence of risks to health in its respect for a long time (over a year).
The feeling of satiety
We usually perceive the regime as a power mode, in which the portions are reserved and strictly limited, and the greater part of the day, you have to bear the hunger. But keto-diet themes, and remarkable in that it requires the man to limit quantity consumed. In fact, the weight loss during the ketogenic diet is not associated with a decrease in the number of calories consumed, and occurs through minimization of the consumption of carbohydrates. In other words, you don't have to limit yourself to portions and hunger. All in the good writing of the diet: you're going to lose weight, it is enough to make it disappear uglevodosoderzhaschie products, and by eating proteins and fats in the right proportions.
An effective weight-loss
Previously, doctors and nutritionists, had the conviction that the power systems with a high proportion of fats which are harmful to health, cause obesity and a number of other pathologies. However, a number of studies carried out on animals, has shown that a high consumption of fats and obesity, the causal link is missing. On the contrary, the low-carbohydrate diet high in fat leads to loss of weight. In addition, studies have shown that low-carbohydrate diet, compared to nizkozhirnye, much more to get rid of excess body fat. The link to the hardware you can find at the end of the article.
Improvement of memory and cognitive functions
Studies have shown that the keto-diet improves the memory and functioning of the brain as a whole. Also, studies show that the keto-diet to alleviate the symptoms of migraine.
The improvement of the status in various diseases
In different studies keto-the regime has shown an improvement of performance in people suffering from diseases such as epilepsy, Alzheimer's disease, amyotrophic lateral sclerosis, head injuries, acne, cancer and metabolic disorders.
The treatment of epilepsy
Yet ancient Greek healer Hippocrates recommended fasting for people suffering from epilepsy. In the 20s of the last century as an alternative to starvation to reduce the frequency of epileptic seizures has been offered a keto-diet.
Despite the fact that the drug offers you regularly new generations of anticonvulsant drugs, every third patient epilepsy remains free of drug therapy. This epilepsy is called refractory. Therefore, in the treatment of some patients apply alternative methods, including the ketogenic diet. This is especially true in the light of recent scientific evidence about the relationship of neurological diseases with the state of the intestinal microflora. According to the observations, ketogenic diet can reduce seizure frequency of epilepsy and reduces the dose of medication.
How do you know if you are logged in to ketosis
So, what is ketosis, and why it is a state of using to lose weight, we get it. But how man, respects keto-diet, to know that it is really entered a state of ketosis? Very simple – there are a number of functions and methods that you can view below:
Breath
One of the most reliable signs that your body is in a state of ketosis, it is the appearance of the characteristic smell of the mouth. Sometimes, it is similar to the smell of the fruit, but in fact, it is the acetone. The fact that in the process of breakdown of fats in the liver with the formation of ketone bodies in the blood increases the level of acetone, which is eliminated from the body through respiration and excretion.
Interesting fact! Due to the characteristics of the metabolism of acetone in the body during the delivery of the breath test the alcohol of the person in a state of ketosis can be obtained a false positive result.
People who follow keto-diet, inevitably faced with the problem, which often decide with the help of chewing sugar-free gum or toothpaste. If you decide to use the gum or other foods to eliminate odor from the mouth, make sure they do not contain carbohydrates, otherwise it may lead to an increase in the levels of glucose in the blood and to output a state of ketosis.
Reduction in body mass
During the passage of your body into a state of ketosis you will quickly start to lose weight. But make no mistake – it does not happen because of the loss of fat. Due to the transition in a state of ketosis the body loses a lot of fluid and depleted glycogen stores – that is why there is a rapid decrease of the mass of the body. Later, the weight loss will go more smoothly, and fat are really incinerated.
Is this a keto-diet?
Points of view of the science around the safety keto-diet-divided – some say that it is quite natural for the human body, and can not bring anything, except the use. Others draw attention to the fact that, even if it helps to get rid of the excess body fat, the impact of the long ketosis on the human body is not yet known, and the confidence in the safety of a keto-diet may not be.
So, unfortunately, clear and factual answer to the question "is this a keto-diet?" - no. Therefore, we must decide to practice this type of food or not to risk.
Of course, there is a category of people for whom the keto-diet can be salvation – for example, people with a high degree of obesity and those with metabolic syndrome. Obesity in itself brings a huge harm to health and in fact life-threatening. Therefore, these persons may be proposed by the keto-diet, in spite of his lack of knowledge. But, in such cases, the practice of ketogenic diet should be under the supervision of a doctor.
The side effects of the keto-diet
One of the major side effects of the keto-diet faced by newcomers is the keto-flu.
In regards to the side effects of the ketogenic diet, which occur after a long period of application thereof, then, one distinguishes:
- steatosis of the liver;
- hypoproteinemia (too low level of protein in the blood);
- kidney disease;
- a deficiency in vitamins and minerals.
As practice shows, keto-diet is often leads to complications and hospitalizations from dehydration, lack of electrolytes in the body and hypoglycemia.