If you consider that a weight loss diet is certainly associated with the counting of calories, a hard limit of the size of the portions and the need to endure the feeling of hunger, we hasten to please: in the last few years is gaining popularity is the ketogenic diet is that it works on a principle completely different. The effectiveness to get rid of extra body fat scientifically proven and confirmed by innumerable examples.
In the first place, you should know that the keto-diet is low in carbohydrates. In other words, it provides for a radical reduction in the amount of carbohydrate in the diet. Maybe you have a question: but you can not give up carbs? After all, this is an important source of energy for the entire body!
The fact is that the human body is capable of so much more than we can imagine. For millions of years of evolution we have acquired a whole series of compensatory mechanisms, which allow us to survive in the most difficult conditions of existence. One of these mechanisms allows our body to get energy from the food, even though almost no one of carbohydrates. Everything is simple – the body actively begins to break down fats instead of carbohydrates, their use as an alternative energy source. That's why keto diet works, and can actually help you get rid of extra pounds – depriving yourself of carbohydrates, you force your body to transform excess fat into energy.
What is ketosis?
Ketosis is a natural metabolic state of the human body, where it resides, respecting keto diet. When the human body is deficiency of carbohydrates, it enters a state of ketosis, the essence of which lies in the fact that the body is as if "switch" to fat – that is, begins to use them as the primary source of energy. Fats are broken down with the formation of a large number of so-called ketone bodies (ketones). Exactly ketones and serve as an alternative source of energy for man in a state of ketosis.
The essence of the keto diet
In fact, our body constantly uses ketones to maintain the functions of some organs, particularly the heart and kidneys. But the brain and the muscles receive energy from glucose, i.e. carbs. Therefore, during the normal power supply in the body cleaved relatively small amount of fat. The task of keto-diet – to change your metabolism so that the body has started to receive the energy, using primarily ketone bodies. In conditions of deficiency of carbohydrates the organism activates the process of digestion of fats, which will inevitably lead you to get rid of excess fat.
As the body transforms fat into energy
When the body begins to experience a shortage of carbohydrates, it begins to consume the reserves of glycogen in the cells. Is interrupted, it activates the mechanism of conversion of fats and proteins into energy. After about three days of fasting, of carbohydrates the body enters a state of ketosis. Let's take a closer look at how a body receives the energy in this state.
After you have exhausted the glycogen stores, the body begins to enter a state of ketosis. In the liver is activated in the process of digestion of fats, which are divided into fatty acids and glycerin. Then there is a process called ketogenesis: fatty acids are broken down, resulting in the formation of ketone bodies of three types:
- acetoacetate;
- beta-idrossibutirrico;
- acetone.
These substances the body uses glucose to produce energy. Note, however, that in a state of ketosis ketone bodies do not provide all the energy needs of the body. The fact is that some organs and tissues are simply unable to absorb ketones due to the characteristics of its cell structure and the lack of essential enzymes. For example, the liver produces ketone bodies, in and of itself is not able to receive the energy of the ketones – for the operation of the east has need of glucose. In this way, the body is also able to ketosis can't live without glucose.
During normal supply the body obtains glucose from carbohydrates. But in a state of ketosis carbohydrates, behaved with the food, becomes low. Where, in this case, the body will take the glucose to the supply of organs, are not able to absorb ketones? It's okay, we have this, there is a mechanism for the creation of glucose without the participation of carbohydrates. In a state of ketosis activates a process called gluconeogenesis. In the process of gluconeogenesis are involved, mainly proteins and glycerine (the latter is formed during the process of digestion of fats).
Now we can answer the question on why the keto diet should include enough protein: the body needs them in order to get the glucose, that time is not from the food. But that will be, if the power is not enough protein? Nothing good – the proteins are "recovered" from the muscles, and subsequently the keto diet will lead to loss of muscle mass.
Types of ketogenic diet
Keto diet involves the consumption of large amounts of fat, moderate protein, and minimal carbohydrates.
In most cases, you should reduce the intake of carbohydrates to 50 g per day. Any officially recommended keto diet does not exist. However, there are a couple of common patterns, which are consolidated among nutritionists.
Cause a state of ketosis is possible in various ways, and then there are different types of keto diet. But they are all united on the general principle – the reduction in the consumption of carbohydrates and high content of fat in the diet. Below we describe the four most frequently practiced options keto diet.
Standard keto diet (BR)
This option is the diet we will consider in the future. Standard keto diet the percentage of carbohydrates in the diet is reduced to about 5-10%. The amount of proteins is 20%, and fat – 70-75% of the diet.
In terms of grams daily diet consists of:
- 20-50 g of carbohydrates;
- 40-60 g of protein;
- fat without limits.
The amount of fat consumed determined the individual energy needs of each individual.
Standard keto diet allows you to get rid of excess body fat, stabilizes the blood sugar levels and beneficial in can hearts.
Sometimes, show the input subtype standard keto diet, called "the ketogenic diet is very low carbohydrate content", which implies the reduction of the share of carbohydrates in the diet up to 4%.
The ketogenic diet is a cyclic
It is also called "the diet with a feedback carb". It is characterized by the presence of days a person eats more carbohydrates. For example, 5 days standard keto diet, 2 day diet with a high percentage of carbohydrates. The diet of the usual practice of the athletes, when they need to replenish the reserves of glycogen, which can be used during the more intense workouts.
Target the ketogenic diet is
This option diet is a compromise between standard and cyclic keto diet. It involves the use uglevodosoderzhaschie food directly before or after sports training. The idea is that the carbohydrates during physical activity are spent much faster, in such a way that power mode makes the workout more effective, and when this does not involve the output from a state of ketosis.
The ketogenic diet is a high protein content
This option keto diet implies the following relationship macronutrients in the daily diet:
- protein – 35%;
- fat – 60%;
- carbohydrates – 5%.
Keto diet with high protein content which is practiced by people, who have difficulty to leave the excess fat.
Regardless of the type of diet keto, to date, there is no relevant scientific data, to ensure no harm to health, when his respect for a long time (over a year).
A feeling of satiety
We are accustomed to consider the diet as a kind of mode of feeding, in which food portions strictly limited, and the majority of the day must bear the hunger. But keto diet themes and significant, which does not require constraints on the amount of food eaten. Because the process of weight loss during the ketogenic diet is not associated with a reduction in the number of calories consumed, and is done to reduce to a minimum the consumption of carbohydrates. In other words, it is not necessary to limit the portions and hunger. All right preparation your diet: you lose weight, simply by giving up the products uglevodosoderzhaschie, and eating proteins and fats in the right proportions.
Effective weight loss
Previously, doctors and nutritionists was a widespread opinion that the power systems with high percentage of fats are harmful to health, cause obesity and a range of other diseases. However, a number of studies conducted on animals, have revealed that between a high consumption of fat and obese, the causal link does not exist yet. Conversely, diets with high fat content have resulted in the loss of weight. In addition, studies have shown that a low-carb diet, compared to the nizkozhirnye, significantly more effective to get rid of extra body fat. Link to the material that you can find at the end of the article.
Improve memory and cognitive functions
Studies have shown that keto diet improves memory and brain functioning in general. Also studies show that keto diet eases the symptoms of migraine.
Improvement of the status in various diseases
In several studies keto diet have shown improvement in people with diseases such as epilepsy, Alzheimer's disease, amyotrophic lateral sclerosis, head injuries, acne, cancer, and metabolic disorders.
The treatment of epilepsy
Even the ancient Greek healer Hippocrates recommended the starving people with epilepsy. In the ' 20s of the last century in the alternative of starvation, to reduce the frequency of seizures has been proposed to keto diet.
Despite the fact that the medicines regularly offers new generations an anticonvulsant, every third patient of epilepsy remains immune to the drug therapy. This is called refractory epilepsy. Therefore, in the treatment of some patients apply the alternative methods, including the ketogenic diet is. This is particularly relevant, considering the most recent scientific data that demonstrate the relationship of neurological diseases with the state of the intestinal microflora. According to the observations, the ketogenic diet is reduces the frequency of seizures, and can reduce the dose of drugs.
How to define, that is entered into ketosis
So, what is ketosis, and because this is the state it helps to lose weight, we clarified. But as a man, is to maintain the keto diet, find out what is truly entered into a state of ketosis? It is very simple – there are a number of signs and methods, which you can find below:
Halitosis
One of the most reliable signs that your body is in a state of ketosis is a specific aspect of bad breath. Sometimes it is like a fruit scent, but in reality it is the acetone. The fact is that in the process of digestion of fats in the liver with the formation of ketone bodies in the blood, increases the level of acetone, which is excreted from the body via respiration and urine.
A interesting fact! Due to the nature of the metabolism of acetone in the body at the time of delivery respiratory test alcohol person in a state of ketosis can be obtained false-positive result.
People look at keto diet, inevitably faced with this problem, which usually resolve with the help of sugar-free chewing gum or toothpaste. If you choose to use chewing gum, or other food products to eliminate the odor of mouth, to make sure that they do not contain carbohydrates, otherwise this can lead to an increase in the levels of glucose in the blood, and the exit from a state of ketosis.
The reduction of body weight
When you switch your body into a state of ketosis quickly you will start losing weight. But don't be fooled – this is not the case due to a loss of body fat. Because of transfer in a state of ketosis, the body loses many fluids and consumes the reserves of glycogen – for this reason you experience rapid weight reduction. After the weight-loss will be more easily, and the body fat will really be burned.
It is safe to keto diet?
The opinions of scholars around yet keto diet are divided, some say that she is completely natural for the human body, and it can not lead to anything, except the use. Other to pay attention to the fact that, even if you and helps to get rid of excess fat, the effect of long term ketosis on the human body are still not sufficiently studied, and the confidence in the safety of the keto diet may not be.
In this way, unfortunately, of a clear and scientifically valid answer to the question "is it Safe to keto diet?" - no. Then everyone will have to decide to practice this type of diet or not take the risk.
It is true, there is a category of people for whom it keto diet can be salvation – for example, people with a high degree of obesity and people suffering from metabolic syndrome. Obesity in and of itself brings a huge damage to health and, in fact, is dangerous to life. Therefore, so people can be recommended for the keto diet, despite his lack of research. But in these cases, practicing the ketogenic diet should be under the supervision of a physician.
Side effects of keto diet
One of the major side effects of keto diet, with which to face the new arrivals is the keto-flu.
With regard to the side effects of the ketogenic diet, which manifest after a long period of conformity, among which highlight:
- adipose hepatotoxicity in the liver;
- hypoproteinemia (too low on the protein level in the blood);
- kidney stones;
- the lack of vitamins and minerals.
As practice shows, keto diet often leads to complications and hospitalization because of dehydration, lack of electrolytes in the body, and hypoglycemia.