This article discusses the principle of nutrition, which is called the “ketogenic diet” (or “keto diet”), based on the analysis of medical data.The method is tested on volunteers and provided with a wide mass.The article does not describe the entire system, however, the general principle is set out with the justification of each step, which is more important for independent awareness and adjustment to their capabilities, time, health status, etc.
Recently, a harmless diet has become widespread in the world (it is, briefly, Keto diet).Its essence is to almost completely exclude carbohydrates from the diet.
The fact is that with a lack of glucose obtained from the splitting of carbohydrates, the body needs to switch to another source of energy.He is ready for this in advance, becauseFat is the main source of energy, saved on a "rainy day".
Carbohydrates are the main standard source of energy supplying energy, despite the fact that they give less energy in kcal in comparison with fats (4kcal/g and 9kcal/g, respectively).Because the body itself considers them to be somewhat small.He did not even foresee the “tanning puzzle”, unlike the stored fats.
The main problem is to give the body a good “kick”, so that he understands what we want from it, and, accordingly, moved to another state in which the fats will be oxidized.For this, Keto Diet is developed.
Keto Diet - General information
The acute problem of modernity is overweight and obesity.This is one of the most urgent medical and social problems.Excess weight is one of the most common causes of cardiovascular diseases, diabetes and many other pathologies.
The severity of this problem is growing steadily with a global tendency to increase the life of life.A low standard of living in some countries also contributes to obesity due to the improper structure of the population.The fight against overweight and obesity is one of the main tasks of modern healthcare systems in the world.
Nutritionists, together with specialists of other areas, offer a rather large set of methods and forms of combating this evil.Including using various diets.Over the past thirty years, interest in a not quite ordinary way of control over overweight, known as Keto Diet (ketogenic diet) has been growing.Let's figure out what it is - Keto Diet.
The most acceptable way to deal with excess weight is to restrict food consumption.At the same time, the main medical criteria must be observed - health safety and effectiveness.
The best results in this regard are given by a low -calorie protein -saving diet with an energy value of about 800 kcal per day and a protein content of at least fifty grams.Nevertheless, some experts see the relationship of such a diet with undesirable and dangerous consequences such as hypoglycemia, hyperuricemia, hyperlipidemia, cardioaritmy, cholelithiasis, osteoporosis, etc.
And the greatest alarm of specialists is the possibility of a state of ketosis.
What is ketosis
Our body can receive energy from three main groups of substances: from carbohydrates, from proteins and from fats.From the point of view of the energy value, fats (8-9.7 kcal/g-here and then mean the energy value of “pure” substances, i.e. without the accompanying ballast), have the greatest energy potential.Carbohydrates and proteins are less rich in energy (about 4 kcal/g).
Apparently, therefore, nature has ordered in such a way that our body uses energy made of carbohydrates in the normal mode of existence, and leaves fats in emergency cases.
If you limit the flow of carbohydrates to a certain level, the body begins to use fats and proteins to produce the necessary energy.As a result of the metabolism of fats, the so -called ketone bodies are formed.These are only three chemical compounds-acetouxus acid (acetoacetate), beta-hydroxyxylic acid (β-hydroxybutirate, β-oxyxylic acid, social bomb) and acetone.
The formation of ketone bodies, or ketogenesis, is a physiological process, i.e.an indispensable part of the energy exchange.In the process of this exchange, we get the necessary energy.
Real energy reserves in the body are provided by glycogen, adipose tissue and protein structures.Glycogen reserves are small, apparently due to the biological inappropriateness of its storage and are approximately 500-700 grams, which in energy equivalent is 2 to 3 thousand kcal.
Squirrels of the body have the largest energy potential, simply because there are a lot of them.But it is extremely impractical to spend proteins for energy production (the muscle mass is lost primarily).
And finally fats.Although there are usually fewer than proteins (a normal ratio of 1/2) but their energy capacity is much higher than that of proteins.It’s not entirely simple to force the body to use the body for its energy purposes - because fats, in addition to their “strategic” significance, also carry another physiological load: synthesis and metabolism of hormones and bioactive substances, heat products, isolation and preservation of heat, giving elasticity to soft tissues, fixing organs, and much more.
And just a keto diet allows you to force the body to enter the state of ketosis, i.e.Start using fats for energy production.
Ketosis is a state of the body when he is forced to switch to the use of fats to replenish energy needs.This condition is achieved with a significant restriction of carbohydrate use.
The benefits of Keto diet
Interest in ketogenic diets is constantly growing.It is ketosis that is the most effective mechanism of catabolism of adipose tissue.Since the popularity of diet therapy and at the same time the acute problem of obesity is constantly growing, the European Parliament instructed the food security commissions to consider the most popular and scientifically based diets in Europe.
The formed group comprehensively examined about 15 low -calorie diets (NKD) in terms of the safety of application, indications, absolute and relative contraindications, side effects, complications, etc.Three chapters from the group’s report were dedicated to ketosis - ketosis and protein catabolism when using the NKD, Ketosis and calcium balance for NKD and Ketosis and hyperuricemia at the NKD.
In September 2002, the expert report was approved at a meeting of the European Parliament Commission.The report states that despite the existing contraindications, most diets are distributed through retail sales.Four diets are used by medical institutions, and only one is used under medical supervision.Only a doctor can register such a diet.
The first two phases of this diet are ketogenic, therefore, the diet should not be accompanied by a feeling of hunger and should be quite effective.
A properly compiled keto diet is not a danger, except when this diet is completely contraindicated.
So what are the advantages of Keto's diet:
- Quite fast loss of overweight;
- Decreased blood sugar;
- Improvement of performance;
- Improvement of brain function;
- Lack of a feeling of hunger compared to low -calorie diets;
- A decrease in the level of “bad” cholesterol, as it does not seem strange;
- Decrease in blood pressure, if it is high;
- Normalization of the level of insulin in type 2 diabetes;
- Improving the condition of the skin with acne, etc.
Among other things, ketone bodies provide about 80% of the entire needs of the brain for energy and have psychotonic properties in the form of an antidepressant effect.
The dangers of a ketogenic diet
The main danger of a ketogenic diet is to overdo it.Some people limit themselves too much in food striving for rapid weight loss.This should not be allowed.You need to definitely follow your personal attitudes ("macros") so as not to break the balance.Otherwise, there is a possibility that ketosis will go into a state of ketoacidosis, when there are too many ketone bodies in the body.This is a very dangerous condition that threatens a violation of the work of a number of organs and, first of all, the liver.
With ketosis, there is a self -regulation mechanism, when, with an increase in the number of ketone bodies, the process of their metabolism is “slowed down”.But there is a limit in the world, so you need to accurately adhere to the established characteristics of the diet.Keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidosis can develop independently).
Keto diet is also categorically not compatible with alcohol use.Among other things, it is necessary to avoid situations that can lead to dehydration, this is also dangerous.
How to enter ketosis correctly
Keto diet is not one of the diets that you can start and finish when you want.The body needs some time in order to adapt to this diet and enter a state called ketosis.The process usually takes from 2 to 7 days and depends on the personal characteristics of the body, the level of physical activity and the type of nutrition.If it is required to enter the state of ketosis as quickly as possible, you need to spend energy on an empty stomach, and limit the consumption of carbohydrates with 20 grams per day, or even less.In this case, it is necessary to monitor the amount of fluid consumed.
For accelerated entry into a state of ketosis, you can use the method called fat post.Fat post involves consumption of 1000 - 1200 kcal per day, while 80 - 90% of the percent come from fat.This can last a very short time, up to a maximum of 5 days (usually 2-3 days), prolonged fat starvation can be dangerous for your health!
Ketosis can be controlled using indicator strips that determine the level of ketone bodies in the urine.Initially, this method was proposed for veterinary medicine, but it also works in the case of a person.The accuracy of such measurements is small and, as a rule, by these tests, one can only judge the presence of a state of ketosis, or for its absence, but not for the degree of ketosis.So this indicator can only be considered an auxiliary.Indicator strips can be purchased in pharmacies or via the Internet.
How to understand that you are in a state of ketosis
As mentioned above, the simplest and most affordable (but not at the cost!) Method of measuring the degree of ketosis is to use special stripes (something like licmus papers that are used to measure the acidity of liquids).There are also more advanced methods for measuring the concentration of ketone bodies in the body.
Devices that measure the level of ketone bodies in exhaled air.Of course, they are more expensive than strips, but they serve much longer and the measurement accuracy is much higher.The most accurate measurement method (in domestic conditions) is devices that measure the level of ketone bodies in the blood.They act on the likeness of household glucometers that use diabetics to measure blood sugar.These are very accurate devices, but, unfortunately, not cheap.If you accurately adhere to your personal recommendations calculated using our Keto calculator, then you will not have an urgent need for instrumental measurements.It is quite accurate to adhere to a diet and evaluate your condition by subjective sensations.
Conclusion
We talked about the periods.Three periods enter one circle.If desired, such circles can be made up to 4-6.Then the rest is recommended, becauseNevertheless, this method is a quick 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 comfortably bring our body to normal.
Subject to all recommendations, the results will be visible after the first circle (at least 1.5 kg among the participants in the experiment).The amount of water, depending on the weight, can vary, but cannot be less than 1.5 l per day of pure water (tea, coffee, etc. drinks separately!).