If you believe that a diet to lose weight is probably associated with the counting of calories, serious limitations in the sizes of the portions, and the need to tolerate the feeling of hunger, eager to please you: in the last few years is gaining popularity ketogenic a diet that works completely in another principle. Its efficacy in the elimination of the surplus body fat scientifically proven and confirmed by countless examples.
In the first place, you must know that keto-diet is low in carbohydrates. In other words, it provides for a drastic reduction of the amount of carbohydrate in the diet. Perhaps you have any question: but what can you do without carbohydrates? Because it is the main source of energy for the entire body!
The fact that the human body is capable of so much more than we can imagine. Over millions of years of evolution, we have acquired a series of compensation mechanisms, that allow us to survive in the most difficult conditions of existence. One of these mechanisms allows our body to get energy from food, even if she is almost nothing of carbohydrates. Everything is simple – the body begins to digest the fats in place of carbohydrates, using as a source of alternative energy. That is why keto-diet works and can truly help you to get rid of the extra pounds – depriving yourself of carbohydrates will force your body to convert fat into energy.
What is ketosis?
Ketosis is a natural metabolic state of the human body, in which is resides, respecting keto-diet. When the human body is experiencing a deficit of carbohydrates, enters the state of ketosis, the essence of which is that the body as if "changes" to the fat, that is to say, begin to use it as the main source of energy. Fats are broken down with the formation of a large number of so-called ketone tel (ketones). Is ketones, and serve as an alternative source of energy for the man in the state of ketosis.
The essence of the keto-diet
In reality, our body constantly uses ketones for the maintenance of the function of some organs such as the heart and kidneys. But the brain and the muscles receive their energy from the glucose, that is to say, carbohydrates. Therefore, the normal mode of feeding in the body is broken down relatively a small amount of fat. The task of the keto-diet – in order to change the metabolism therefore, the body became the energy production, mainly through ketone body. In conditions of deficit of carbohydrates, the body activates the process of fat breakdown, which will inevitably lead to the national liberation orderly of body fat.
As the body converts fat into energy
When the body starts to experience a deficit of carbohydrates, begins to spend the reserves of glycogen in the cells. At the same time activates the mechanism of conversion of fats and proteins into energy. After about three days of carbohydrates in a fast the body enters a state of ketosis. Let us look more closely at the way in which the body gets energy in this state.
After consuming the reserves of glycogen the body begins to enter a state of ketosis. In the liver activates the process of decomposition of fat, which are split into fatty acids and glycerin. Later, occurs a process called ketogenesis: fatty acids are divided, as a result you form a ketone body of three types:
- acetoacetate;
- the beta-hydroxybutyric acid;
- the acetone.
It is precisely these substances that the body uses instead of glucose for energy. However, it should be noted that in the state of ketosis, ketone body does not provide all the energy needs of the organism. The thing is that some of the organs and tissues are simply unable to assimilate ketones due to its cellular structure and the lack of enzymes. For example, the liver, producing ketone body, in itself, is not able to obtain energy of acetone – for its functioning still needs glucose. Therefore, the body even in the state of ketosis can not do without the glucose.
When the normal mode of feeding the body obtains glucose from carbohydrates. But in the state of ketosis carbohydrate, incoming with the food, it is not enough. Where, in this case, the body will take the glucose to the diet of the organs, are not able to absorb the ketones? Everything in order, we have to do this, there is the mechanism of the creation of glucose without the participation of carbohydrates. In the state of ketosis activates a process called gluconeogenesis. In the process of glyukoneogeneza involved, mainly proteins and glycerine (the latter is formed in the process of decomposition of fat).
Now we can answer the question of why keto-diet should include enough quantity of proteins needed for the body to obtain glucose, that now is not obtained from food. But, what if the power will not be enough protein? Nothing good – the proteins to "recover" the muscles, and subsequently the keto-diet will lead to loss of muscle mass.
Types of the ketogenic diet as a
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. Any officially recommended keto-diet does not exist. However, there are several of the schemes generally accepted, which were among the nutritionists.
Cause a state of ketosis in several ways, therefore, there are different types of keto-diets. But all are united by a general principle – the reduction in the consumption of carbohydrates and high content of fat in the diet. In the following, we describe four most commonly practiced option keto-diet.
Standard keto-diet (cds)
This is the choice of diet we are going to consider in the future. In the keto-diet in the proportion of carbohydrate in the diet is reduced by up to 5-10%. However, the protein percentage is 20%, and fat – 70-75% of the diet.
In its equivalent in grams of the daily ration is composed of:
- 20-50 g carbohydrate;
- 40-60 g of protein;
- fats without restrictions.
The amount of fat that is consumed is defined by individual energy needs of each person.
Standard keto-diet allows you to get rid of excess body fat, it stabilizes the sugar levels in the blood and is conducive to the state of the heart.
Sometimes emit private subtype standard keto-diet, so-called "Ketogenic diets very low in carbohydrates", which implies a decrease in the percentage of carbohydrate in the diet up to 4%.
Circular ketogenic diet
It is also called "the diet with the inverse of carbohydrate loading". It is characterized by the presence of the days in which the man consumed the most carbohydrates. For example, 5 days standard keto-diet and 2 days diet with a high proportion of carbohydrates. Such a diet usually practiced by athletes, when it is necessary to replenish the reserves of glycogen that was during the intense training.
Objective ketogenic diet
This variant of the diet is a compromise between the standard and a cyclic keto-diet. That implies the consumption of uglevodosoderzhaschie food immediately before or after an intense workout. The idea is that the carbohydrates during physical activity is spent much faster, so that this mode of feeding makes the training more effective, and if this does not occur, the output state of ketosis.
Ketogenic diet with high protein content
This option keto-diet involves the following ratio of macronutrients in the daily diet:
- proteins 35%;
- fats – 60%;
- carbohydrates – 5%.
Keto-diet with a high protein content which is practiced by people who have difficulties with the removal of excess fat.
Regardless of the type of keto-diet, today in day there are no sound scientific evidence to ensure the absence of damage to health in case of his compliance, during a long period (over a year).
A feeling of satiety
We are accustomed to think of the diet as a feeding mode, in which the portion of the food is very limited, while the greater part of the day they have to suffer hunger. But keto-diet of the subjects, and it is remarkable that it does not require a person to limitations on the amount eaten. Because the process of losing weight with the ketogenic diet is not associated with a lower amount of calories, and occurs through the minimization of the consumption of carbohydrates. In other words, you do not have to be limited in rations and starvation. All the matter in the proper development of the diet: you will lose weight simply by removing uglevodosoderzhaschie products, and eat protein and fats in the correct proportion.
Effective slimming
Previously, between the doctors and nutritionists spread the opinion that the system of food with a high percentage of fats are harmful for health, cause obesity and a number of other pathologies. However, some studies in animals have shown that between a high fat intake and obesity, the causal relationship is not. The opposite – low-carbohydrate diet with a high fat content led to weight loss. In addition, studies have shown that low-carbohydrate diet, in comparison with nizkozhirnye, it is more efficient for the removal of excess body fat. The reference material can be found at the end of the article.
The improvement of memory and cognitive functions
Studies have shown that keto-diet improves memory and brain functioning in general. Also studies show that keto-diet relieves the symptoms of migraine headaches.
To improve the status of different diseases
In different studies keto-diet showed an improvement in the performance of people with diseases such as epilepsy, alzheimer's disease, amyotrophic lateral multiple sclerosis, traumatic brain injury, acne, cancer and metabolic disorders.
The treatment of epilepsy
Even Greek healer hippocrates recommended it to starve to death the people suffering from epilepsy. In the 20s of the last century as an alternative to death by starvation to reduce the frequency of seizures has been proposed keto-diet.
Despite the fact that the pharmaceutical industry regularly offers to new generations of anti-seizure medications, every third patient of epilepsy remains immune to the drug therapy. This is called refractory epilepsy. Therefore, in the treatment of some patients, apply alternative methods, including the ketogenic diet. This is especially important, in light of recent scientific data that demonstrate the relationship of neurological diseases with the state of the normal intestinal flora. According to the observations, the ketogenic diet reduces the frequency of epileptic attacks and allows to reduce the dose of medications.
How to determine that you've entered ketosis
So, what is ketosis, and why is the state it helps to lose weight, we realized. But as a man, to maintain keto-diet to know what really has entered a state of ketosis? Very simple, there are a number of features and methods with which you can find below:
Breath
One of the most solid indication that your body is in a state of ketosis – is the emergence of a distinctive odor from the mouth. Sometimes it is like the smell of the fruit, but in reality it is the acetone. The fact that in the process of breakdown of fat in the liver with the formation of ketone bodies in the blood rises the level of acetone, which is excreted through the breath and urine.
A interesting fact! Due to the particular characteristics of the metabolism of acetone in the body at the time of the larynx, of the test of alcohol in a person in a state of ketosis can be obtained a false-positive.
The people who watch keto-diet, you will inevitably face this problem, which in general are resolved with the help of chewing sugar-free gum or toothpaste. If you decide to use chewing gum or other foods to eliminate the odor of the mouth, make sure that it does not contain carbohydrates, which can lead to an increase in the levels of glucose in the blood and output state of ketosis.
The decrease of the mass of the body
During the transition of your body in a state of ketosis quickly begin to lose weight. However, don't be fooled – this does not occur due to the loss of fat. Due to the transition to the state of ketosis, the body loses a lot of liquid and consumes the reserves of glycogen and therefore causes a rapid decrease of the mass of the body. Later, the weight loss will be more smooth, and the deposits of fat you actually burn.
Is it safe to keto-diet?
Opinions of scientists about the safety keto-diet are divided – some claim that it is natural for the human body, and can not bring anything, except the use. Others call attention to the fact that, even though she and helps you get rid of excess body fat, the influence of a long of ketosis in the human body, they have not yet been studied, and of confidence in the safety keto-diet can not be.
Therefore, unfortunately, a clear and scientific answer to the question "how Safe is keto-diet?" - no. Therefore, each one has to decide – to practice this kind of food or not to risk.
The truth is, there is a category of people, for that keto-diet can be salvation – for example, people with a high degree of obesity and people who suffer from metabolic syndrome. Obesity alone brings a huge damage to the health and, in fact, is dangerous to life. Therefore, people can be recommended keto-diet, despite their lack of knowledge. But in such cases, the practice of a ketogenic diet should, under the supervision of a doctor.
The side effects of the keto-diet
One of the main side effects of the keto-diet, with the facing beginners is the keto-flu.
In terms of side effects of the ketogenic diet as that manifested after a long period of their fulfillment, among them stand out:
- fat steatosis of the liver;
- hypoproteinemia (low protein in the blood);
- kidney disease;
- the deficit of vitamins and minerals.
As practice shows, keto-diet often leads to complications and hospitalization due to dehydration, lack of electrolytes in the body and hypoglycemia.