This article discusses the principle of nutrition, called ketogen diet (or keto diet), based on medical data analysis. This method is tested on volunteers and is provided with a large volume. The article does not describe the entire system, however, the general principle is raised with the argument of every step, this is more important for the perception of independence and adjusting their abilities, time, health status, v. v. Its nature is almost completely eliminating carbohydrates from the diet.
The fact that with the lack of glucose obtained from the division of carbohydrates, the body needs to switch to another source of energy. He was ready for this first, because fat was the main source of energy, saved on a "rainy day". Carbohydrate is the main source of energy that provides the main standard energy, although the reality is that they provide less energy in Kcal than fat (corresponding to 4kcal/g and 9kcal/g). Because the body considered them a bit small. He did not even see the skin puzzle of Muslims, unlike the stored fats.
What is ketosisOur body can get energy from three main substances: from carbohydrates, from protein and from fat. From the viewpoint of energy value, fat (8-9, 7 kcal/g-pee and then means the energy value of the pure substances of substances, ie without the accompanying shot), has the greatest energy potential. Carbohydrate and protein are less energy -rich (about 4 kcal/g).
If you limit the carbohydrate line to a certain extent, the body starts to use fat and protein to produce the necessary energy. As a result of the metabolism of fat, Ketone's bodies are formed.
The formation of the ketone, or ketogenesis body, is a physiological process, which is an integral part of energy exchange. In this process, we have the necessary energy.
The danger of ketogen dietThe main risk of ketogen diet is to overdue. Some people limit too much in striving for food to lose weight quickly. This should not be allowed. You definitely need to follow your personal attitude ("macro") so as not to break the balance. On the other hand, it is likely that Ketosis will go into ketoacidosis state, when there are too many ketone body in the body. This is a very dangerous situation that threatens the violations of some organs and first of all the liver. With Ketosis, there is a self -adjustment mechanism, when, with the increase in the number of Ketone's body, their metabolic process is slowed down.
But there is a limit in the world, so you need to exactly comply with 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). In addition, keto diet is not compatible with alcohol use. Among other things, it is necessary to avoid situations that can lead to dehydration, which is also dangerous.
How to enter ketosis correctlyKeto diet is not one of the diets that you can start and end when you want. The body needs some time to adapt to this diet and in a state called ketosis. The process usually takes 2 to 7 days and depends on the personal characteristics of the body, the degree of physical activity and type of nutrition. If you are required to enter the ketosis as quickly as possible, you need to spend energy for an empty stomach and limit carbohydrate consumption with 20 grams a day, or even less. In this case, it is necessary to monitor the amount of liquid consumed.
To speed up the ketosis, you can use the method called FAT Post. Post Fat involves consuming 1000 - 1200 kcal per day, while 80 - 90% percent of fat comes from fat. This can last for a very short time, up to 5 days (usually 2-3 days), prolonged starvation can be dangerous for your health!
Ketosis can be controlled by using indicators that determine the level of the ketone body in the urine. Therefore, this index can only be considered auxiliary. The indicator range can be purchased in pharmacies or via the Internet.
How to understand that you are in ketosisAs mentioned above, the simplest and most affordable method (but not the cost! ) To measure the level of ketosis is to use special stripes (something like Licmus papers used to measure the acidity of the liquid). There are also more advanced methods to measure the concentration of Ketone's body in the body. The device measures the level of the Ketone body in the air exhaled. Of course, they are more expensive than the bands, but they serve longer and the accuracy is much higher. The most accurate measurement method (in domestic conditions) is the device measuring the level of the body in the blood. They act according to the similarity of household blood glucose meters using diabetics to measure blood sugar. These are very accurate devices, but, unfortunately, not cheap.
If you comply with your personal proposals calculated by our Keto computer, then you will not have an urgent need for tools. It is quite accurate to follow a diet and assess your condition with subjective feelings.
Actual adviceIt is impossible to completely exclude the use of carbohydrates - some organs (the cortex of the kidneys, red blood cells and most importantly the brain) only uses carbohydrates (more accurate than glucose) as a source of energy). Because it has become clear, the effectiveness of a harmless diet has been proven. What is proposed in the article is a personal variant proved by knowledge and medical analysis, as well as experiences of experiments. Therefore, keto diet is divided into 3 parts. They have no names, because the department is not the standard and is more necessary to understand. T. K. Each person works or is busy with something else, take a week off working for 40 hours with two days off.
Keto diet - the first stage will correspond to two days off (for example, Saturday and Sunday).
Keto diet - the second period - for example, four days a week. (Monday Wednesday).
Keto diet - the third phase - corresponding to the rest, for example: (Friday).
Note, the days I distribute are conditional, but must be in a row.
I. periodIn the first two days of the diet, you need to eliminate the amount of food, limit in water (tea, unsweetened coffee, milk, etc. ). This is needed to pretend to be glycogen reserves in the body. It usually contains up to 600g, of which the main supply in broken muscles. When starving, this supply is for 18-26 hours depending on the load. Contrary to a simple ambulance diet, in which these reserves will gradually be oxidized along with fat and protein in food (even if the carbohydrate is ignored, still in any product in low quantities), we switch to oxidation of lipids in the shortest possible time.
In classical pathologies, this is the first stage to be completely hungry, lasting 4-5 days. During this period, the increase in the main exchange occurred, down 5-6 days to the beginning and below. It doesn't matter to us, because we will be at the time he, the main exchange, will be the highest. It is very important to know which substances (and in the sequence) are used by the body in the process of completely hunger.
Based on the determination of respiratory factors (the ratio of carbon dioxide volume is released from the body compared to the oxygen volume absorbed at the same time) and the nitrogen isolation in the urine, the researchers have completed a number. Completely hungry, fasting completely fasting (with water at least 2 liters! ) Storage fats begin to oxidize in increased quantities (what we need).
Respiratory ratio for fat oxidation process approaches 0, 7. Depending on the amount of preventive fat, the protein begins to be used over time (the main reason, with excessive enthusiasm, should not be ignored by the tips and justifications presented below, you will only harm this! ). Also: During this period, you can clean the body if you want, use weak teas and very much herbal costs.
II. StageIt is characterized by fat oxidation. Without control, this period lasted until the fat reserves were completely exhausted (in the fat warehouse is 100%, in organs 96-97%). T. K. The process of oxidizing fat occurs in the liver, the negligence of this period (4-8 days) may occur in the fat of the liver, due to the fact that the liver cannot cope with the amount of fatty acids that need to be oxidized.
During this period, the diet includes protein foods (fish, meat, eggs, hard cheese, cheese, etc. ) A list of all allowed foods, diets, etc. v. You can find on the internet. It is worth noting that the strength is unbalanced and should use polyvitamine, as well as fiber on the spoon in the morning and evening, swept away with abundant water (to prevent constipation). In addition: Fat is only oxidized by aerobic means, so exercising with a small number of repeated or on the pulse border will not bring the results of the syllable, but, most likely, will lead to good decline.
III. StageThis is the last part of the circle, characterized by the rest for the body, loading carbohydrates and resting. It is necessary to not overload the body. First, this main exchange does not decrease, but continuously remains high (the first is due to glycogen oxidation, then switch to lipid oxidation and finally, with carbohydrate load, the body returns to its original position).
Second, so we give the rest of the liver. Keto diet is a great thing, but you need to know the measures in everything. Loading carbohydrates is the use of "slow carbohydrate" - - polysacaride. Products do not increase glucose in plasma (blood sugar). This is an example. Brown rice, pasta from wheat, porridge, etc. v. (You can see more on the internet).
Carbohydrate low cooking recipesWhen making a decision to sit on Keto, a diet that ensures a full feeling and a quick result in losing weight, however, many people face cooking, because some familiar products are currently banned. In particular, how to become acquaintances with lunch soup if one of the main ingredients of the first dishes - potatoes - is a taboo? Keto diet is easy to deal with this small problem. In this article, we provide you with the most popular and popular recipes for all childhoods of the soups adapted to low energy systems. Each formula contains a detailed calculation of the amount of carbohydrate, which will allow you to modify or supplement the components according to your preference if you want.
Potato cakeIngredient:
Adygea cheese - 200 gr. (carbohydrate - 0)
Cream oil - 50 gr. (0, 7)
Cocoa Powder-3 spoon (1. 5)
Vanillin - 1 bag (0)
Sugar -substituter - 15 capsules (0)
Number of carbohydrates for each dish: 2. 2
Preparation:
Place butter for 2-3 hours in the freezer.
Take cheese and oil on a rough squeezing device.
Dissolve sucrotor in 1 tablespoon of water
Add sucrotor and vanillin to the cheese oil block. Mix carefully.
Make blindness by hand and roll them in a cocoa powder.
Placed in the refrigerator for a few hours. The cake shop is also in the refrigerator.
Mercingue cakeIngredient:
For cakes:
Egg protein - 4 PC. (carbohydrate - 0)
Hazelnuts - 200 gr. (20)
Salt - a pinch (0)
Lemonade - A few drops (0)
Sugar -substituter - 20 capsules (0)
For ice cream:
Mascarpone - 250 grams (7. 3)
20% - 50 ml cream. (2)
Dissolve coffee - 1 teaspoon (0)
Sugar -substituter - 10 tablets (0)
The amount of carbohydrate per dish: 29. 3
Preparation:
Put the egg white in the refrigerator for 10-15 minutes.
Defeat the chilled protein with salt with a mixer until the form of foam is stable.
Crushing sucrotor to flour state. Add it to the protein and continue to beat it for about 5 minutes.
Fry the hazelnut in a dry pan. Crush it into the dough with a coffee grinder.
Add chopped hazelnut to protein and mix gently.
Lower the shape of grilled paper. Put in it as part of the dough with an even layer with a height of about 1, 5 cm.
Heat the oven to 150 degrees, and then reduce the temperature to the minimum and dry the cake for about 2 hours until they turn into Mercingue.
While the cakes are baked, preparing cream. To do this, dissolve coffee and sucriner in 1 tablespoon. Mix with mascarpone and cheese cream and beat well in the blender. Leave the cream in the refrigerator until the cake is ready.
The cake is ready to be completely cool to room temperature. Then apply it with the cream.
The number of cakes depends on the size of the form. Everything is simple. As you can see, the keto diet is not as terrible as it is shown. Yes, of course, pleasant appetite!
ConclusionWe talked about the stages. Three times in a circle. If desired, such circles can be created up to 4-6. After that, the rest is recommended, because however, this method is a quick way to lose weight - this is stress for the body. Keto diet is not a way to torture your body. On the contrary, this is a way to comfortably bring our body to normal. According to all recommendations, the results will be displayed after the first circle (at least 1, 5 kg among the testers). The amount of water, depending on the weight, may vary, but not less than 1, 5 l per day pure water (tea, coffee, etc. separate drinks! ).
