This article examines the principle of diet, called "ketogenic diet" (or "diet of KETO"), based on the analysis of medical data. The method is tested for volunteers and provided with a large mass. The article does not describe the entire system, however, the general principle is determined by the justification of each step, which is more important for independent awareness and adaptation to their potential, time, health state, etc. Its essence is to exclude almost completely carbohydrates from diet.The fact is that with a lack of glucose obtained from the breakdown of carbohydrates, the body must move to another source of energy. It is ready for this in advance, because fat is the main source of energy, which is preserved on a "rainy day". Carbohydrates are the main standard source of energy power supply, despite the fact that they give KCAL less energy than fats (4Kcal/g and 9kcal/g, respectively). Because their body itself considers a bit small. It does not even provide for "tanning", as opposed to stored fats.What is ketosisOur body can take energy from three main groups of substances: from carbohydrates, proteins and fats. In terms of energy value, fats (8-9, 7 kcal/g-health and then mean the energy price of "pure" substances, that is, without the accompanying ballast), they have the greatest energy potential. Carbohydrates and proteins are less rich in energy (about 4 kcal/g). 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 fat metabolism, So -Called Ketone bodies are formed.The formation of ketones, or ketogenesis, is a normal process, that is, an essential part of the energy exchange. In the process of this exchange, we have the necessary energy.The risks of a ketogenic dietThe main risk of a ketogenic diet is to overdo it. Some people limit themselves too much to food trying to rapid weight loss. This should not be allowed. You must definitely follow your personal behaviors ("macros") so as not to break the balance. Otherwise, there is the possibility that ketosis will go into a state of ketgies when there are too many ketone bodies in the body. This is a very dangerous situation that threatens to violate the work of many organs and, first of all, the liver. With ketosis, there is a self -regulation mechanism, when, by increasing the number of ketones, the process of metabolism "slows down". But there is a limit to the world, so you need to accurately adhere to the established diet characteristics. The Keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketgreatis can grow independently). Also, the Keto diet is not categorically compatible with the use of alcohol. Among other things, it is necessary to avoid situations that can lead to dehydration, this is also dangerous.How to properly insert ketosisThe Keto diet is not one of the diets you can start and finish when you want. The body takes a while to adapt to this diet and enter a state called ketosis. The process usually lasts 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 you are required to enter the state of ketosis as soon as possible, you should spend energy on an empty stomach and limit carbohydrate consumption by 20 grams a day or even less. In this case, it is necessary to monitor the amount of liquid consumed.For accelerated entry into an ketosis state, you can use the method called Fat Post. The fat post includes consumption of 1000 - 1200 kcal per day, while 80 - 90% of the percentage comes from fat. This can take a very short time, up to 5 days (usually 2-3 days), prolonged fat fat can be dangerous to your health! Ketosis can be checked using marker strips that determine the level of ketones in the urine. Thus, this indicator can only be considered auxiliary. The index strips can be purchased in pharmacies or online.How to figure out that you are in a state of icingAs mentioned above, the simplest and most affordable (but not at cost! ) Method of measuring the degree of zestosis is the use of special stripes (something like Licmus paper used to measure fluid acidity). There are also more advanced methods for measuring the concentration of ketones in the body. Devices that measure the level of ketones in exhaled air. Of course, they are more expensive than the strips, but they serve much more and the measurement accuracy is much higher. The most accurate method of measuring (in domestic conditions) is the devices that measure the level of ketones in the blood. They act with the resemblance of the glycemeters of households using diabetics to measure blood sugar. These are very accurate devices, but unfortunately they are not cheap.If you accurately comply with your personal recommendations calculated using the Keto calculator, then you will not have an urgent need for organic measurements. It is quite accurate to comply with a diet and evaluate your condition with subjective senses.Practical adviceIt is impossible to completely exclude the use of carbohydrates - certain organs (barking of kidney, red blood cells and, above all, brain) use only carbohydrates (more specifically, glucose) as a source of energy). As it has already been made clear, the effectiveness of a harmless diet has been proven. What is proposed in the article is a personal variant justified by medical knowledge and analysis, as well as by the experience of the experiments. Thus, the Keto diet is divided into 3 parts. They have no names because division is not standard and is more necessary for understanding. K. Each person works or busy with something else, take a conditional of 40 hours of working week to two days away. Keto Diet - the first period will correspond to two days away (eg Saturday and Sunday).Keto Diet - The Second Period - Four Daily, for example. (Monday quarter).Keto Diet - The third period - respectively the rest of the day, eg (Friday).Notice, in those days I have been on condition, but it must be in order.I. The periodIn the first two days of diet, you should exclude food intake, limit to water (tea, sugar -free coffee, milk, etc. ). This is necessary to pretend to be glycogen stocks in the body. It is normally contained in up to 600 grams, of which the main offer to the transverse broken muscles. When starving, this offer is spent at 18-26 hours depending on the load. Unlike a simple ambulance diet, in which these stocks will be gradually oxidized along with incoming fats and proteins in foods (even if carbohydrates are neglected, which are still in any product in low quantities), they change in the oxidation of lipids.In classical pathophysiology, this is the first period of complete starvation, which lasts 4-5 days. During this time, there is an increase in the main exchange, which is reduced by 5-6 days to the original and lower level. It doesn't matter to us, because we will deal with the time, the main exchange, will be the highest. It is very important to know which substances (and in what sequence) are used by the body during complete starvation. Based on the determination of the respiratory rate (the ratio of carbon dioxide released from the body to the volume of oxygen absorbed at the same time) and the isolation of nitrogen in the urine, the researchers found that the days already mentioned, Fats begin to oxidize in increasing quantities (what we need).The ratio of respiratory for oxidation of fats approaches 0, 7. Depending on the amount of reserve fat, the proteins begin to be used over time (the main reason why, with excessive enthusiasm, should not be neglected by the tips and excuses below). In addition: At this time, you can "clean" the body if you want, using weak teas and plant fees abundantly.Ii. PeriodIt is characterized by fat oxidation. Without control, this period lasts until fat reserves are completely exhausted (in the fat depot is 100%, in the instruments by 96-97%). K. The fat oxidation occurs in the liver, the neglect of the period of this period (4-8 days) may penetrate liver fat, due to the fact that the liver cannot deal with the amount of fatty acids to be oxidized.During this time, the diet consists of protein foods (fish, meat, eggs, hard cheese stages, cottage cheese, etc. ) a complete list of allowable foods, diets etc. You can find online. It is worth noting that the force is imbalanced and it is recommended to use additional multivitamins, as well as fibers in the tablespoon in the morning and evening, washed with plenty of water (to prevent constipation). In addition: fat is oxidized only by aerobic media, so the training of power with a small repetition number or from the pulses borders will not have a synergistic effect, but will probably lead to deterioration of prosperity. Iii. PeriodThis is the last part of the cycle, characterized by rest for the body, carbohydrate loading and rest. It is necessary not to overload the body. First, this main exchange is not reduced, but it continually remains at a high level (first due to the oxidation of glycogen reserves, then the transition to lipid oxidation and ultimately, by loading carbohydrates, the body returns to its original position).Second, so we give the rest of the liver. The Keto diet is a wonderful thing, but you need to know the measure in everything. The loading of carbohydrates is the use of so -called "Slow Handydrates" - polysaccharides. Products that do not give a sharp increase in blood glucose (blood sugar). This is for example. Brown Rice, Pasta of Hard Varieties of Wheat, Porridge etc. (You can see more on the internet).Low carbohydrate dishesWhen we decide to sit in a kettle a diet that guarantees a feeling of satiety and quick weight loss results, many, however, face the problem of what to cook because many known products are forbidden. Specifically, how to be people who get used to lunch each day if one of the main ingredients of the first dishes - potatoes - is a taboo? The Keto diet easily faces this small problem. In this article, we offer you recipes for the most popular and beloved from all over childhood soup adapted to the low power system. Each recipe contains a detailed calculation of the amount of carbohydrates, which will allow you to modify or complete the ingredients to your taste if you want. PotatoIngredients:Adygea cheese - 200 gr. (carbohydrates - 0)Cream Cream - 50 gr. (0, 7)Cocoa Powder-3 TSP (1, 5)Vanilin - 1 bag (0)Sugar -substituter - 15 tablets (0)
Number of carbohydrates per plate: 2. 2Friday:Put the butter for 2-3 hours in the freezer.Cheese and oil in a coarse rubbing.Dissolve the sack in 1 tablespoon of waterAdd the Sucrotor and Vanillin to the cheese-oil mass. Stir well.Try the cakes with your hands and roll them in cocoa powder.Put the refrigerator for a few hours. Store the cakes also in the refrigerator.
MeringueIngredients:For cakes:Egg protein - 4 pcs. (carbohydrates - 0)Hazelnuts - 200 gr. (20)Salt - a bite (0)Lemon juice - a few drops (0)Sugar -substituter - 20 tablets (0)
For cream:Mascarpone - 250 grams (7. 3)Cream 20% - 50 ml. (2)Soluble coffee - 1 teaspoon (0)Sugar -substituter - 10 tablets (0)
The amount of carbohydrates per plate: 29. 3Friday:Put egg whites in the refrigerator for 10-15 minutes.Beat the frozen salt proteins with a mixer until they form foamy foam.Grind the sack in the state of dust. Add it to the proteins and continue to beat for about 5 minutes.Fry hazelnut in a dry pan. Powder with a coffee grinder.Add chopped hazelnuts to protein and mix gently. Lower the shape of the baking paper. Put part of the resulting "dough" with a uniform layer of about 1, 5 cm high.Heat the oven to 150 degrees and then reduce the temperature to a minimum and dry the cakes for about 2 hours until they are turned into a meringue.While the cakes are baked, prepare the cream. To do this, dissolve the coffee and the Sucriner in 1 tablespoon. Mix with Mascarpone cheese and cream and beat well in a blender. Leave the cream in the refrigerator until the cakes are ready.Ready cakes are completely cool at room temperature. Then stain with cream.
The number of cakes depends on the size of the form. Everything is simple. As you can see, Keto diet is not as terrible as it is represented. Well, of course, pleasant appetite!ConclusionWe talked about the periods. Three periods enter a circle. If desired, these circles can be made up to 4-6. Then the rest is recommended because, however, this method is a quick way to lose weight - this is the 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. Subject to all recommendations, the results will be visible after the first cycle (at least 1, 5 kg between participants in the experiment). The amount of water, depending on the weight, may vary, but it may not be less than 1, 5 liters per day of clean water (tea, coffee, etc. The drinks separately! ).
