If you think that the diet for weight loss have to be concerned with calorie counting, rigid limitation of the size of the walls within have to endure the hunger and hasten, I ask you: in the last few years, the increasingly popular ketogenic diet, which works in a completely different temperature. Its effectiveness of of of how to get rid of the excess body fat in a scientifically proven in an approved by the all the cases.
First of all, you should know that the -keto-diet-low-carb. In other words, it provides for a radical reduction in the number of carbohydrates in the diet. You may have the need of a question, but is it possible to resist the carbs? It has to be the most important source of energy for the entire body!
The fact that the human body is capable of so much more than you can imagine. Millions and millions of years of evolution, we have acquired a number of compensatory mechanisms that enable us to survive in the harsh conditions of being in the world. One of these mechanisms is that it allows the body to get out of the food supply, even though it is almost zero carbs. It's a simple as the body begins to actively break down fat, instead of carbohydrates, which can be used as an alternative source of energy. That is the reason why the keto diet works in the help of renewable energy sources can, to get rid of the extra pounds , the ban that you from carbohydrates to force your body to transform excess fat to energy.
What is a ketosis?
Ketosis is a natural metabolic human body, the state in which they reside, according to the keto diet. When the human body is the geonet of carbohydrates, it enters a state of ketosis, the essence of which is that the body, such as shifts in the oil – and the ban is starting to be used as the primary source of energy. The fat, which is to be divided, with the creation of a large number of the so-called ketone bodies (ketones). The ketones in the alternative source of energy is in a state of ketosis.
The essence of the keto diet
In fact, our body is constantly natural corundum, natural garnet is used for the support of some of the bodies of the functions, especially the heart, in the kidneys. But the brain to the muscles get energy from glucose, i.e. carbs. Therefore, when the normal mode is in the body of the power supply is a relatively cleaved with a small amount of fat. Keto diet order for a change in the metabolism so that the body has to get energy, and in particular of ketone organisation. The deficit of carbohydrates, the body activates the lipolysis process, which inevitably will lead to get rid of excess body fat.
How the body converts fats into energy
The body, When you begin to experience a shortage of carbohydrates, it begins to consume the glycogen stores in the cell. At the same time provides a mechanism for the conversion of fat to protein to energy. After about three days of carbohydrate-starvation, the body goes into a state of ketosis. Let's take a closer look at how the body gets energy against the country.
After using up glycogen stores, your body will begin to enter a state of ketosis. The liver is aktiviziruyutsya lipolysis a process in which the disintegration of the fatty acid to the glycerol. In addition, the process is called ketogenesis of fatty acids thus cleaved, resulting in the formation of ketone bodies into three types:
- acetoacetate;
- the beta-hydroxybutyric acid;
- acetone.
That is, these substances that can be used in place of glucose to the body for energy. However, it should be noted, however, that it is in a state of ketosis ketone the organisation to provide all the energy needs of the body. It is a fact that some of the bodies in the tissues, by simply no longer metabolize ketones for their distinct cell structure, in the lack of the necessary enzymes. For example, the liver produces ketone bodies, in and of itself is not capable of getting energy from the ketones that for its operation, is still in need of the product. Thus, the body is also in a state of ketosis may not be completely devoid of any glucose.
In the normal diet of the body, iz the age of the product of carbohydrates. However, in a state of ketosis the carbs received from the food is not enough. If, in this case, the body will use glucose, and the power of the authorities, they are not able to absorb the ketones? All right, we have a mechanism to generate glucose with no carbs. In a state of ketosis aktiviziruyutsya a process known a gluconeogenesis. Gluconeogenesis involved In the process, and in particular of the protein in the glycerine (the latter is formed during the breakdown of fats).
Now, we will be able to answer the question of why needs to contain a keto diet, sufficient amounts of protein your body needs to the glucose, the production of which is now in the age of the food. But, what if there is not enough food for a protein? No good – the whites will have to be "disposed" of iz, the muscles, the nato, the keto-diet in the lead the the loss of muscle mass.
The types of ketogenic diet
Keto diet involves the consumption of large amounts of fat, moderate protein content, the minimum content of carbohydrates.
In the majority of cases, consumption of the carbohydrates, it is recommended to be reduced by up to 50 g per day. All of the officially recommended to the keto diet does not exist. However, there are several common schemes of which, as they have proved themselves experts on nutrition.
Cause ketosis the state in a variety of ways, that's why there are different types of keto diets. However, they all share a common principle – to reduce the consumption of the carbohydrate in the high fat content of the diet. In four of the following we will describe the most frequently used north of the a variant of the keto diet.
The Standard keto diet (SKD)
This is the type of diet followed in the future. The Standard keto diet carbohydrate percentage in the diet is reduced to 5-10%. The protein content is 20%, and fat – 70-75% of the diet.
In grams of the daily diet is made up of the following:
- 20-50 grams of carbs;
- 40-60 g of protein;
- of fat without any restrictions.
The amount of fat consumed is determined by individual energy needs of each individual.
The Standard keto diet will enable you to get rid of unwanted body fat, help to stabilize the level of sugar in the blood in the it is beneficial to the state of the heart.
Sometimes, as a special subset of the standard keto diet called a "Ketogenic diet with very low carbohydrate content", which implies a reduction in the carbohydrate percentage in the diet to 4%, respectively.
Cyclic ketogenic diet
It is also referred to as a diet, back-loading carbs". It is characterized by the presence of the days in which people consume more of carbohydrates. For example, a five (5) days the standard keto diet 2 day a diet with a high proportion of carbohydrates. The diet That is usually performed by athletes when they need to replenish the muscle glycogen used during intense exercise.
The targeted ketogenic diet
This diet is a trade-off between the terms in a cyclical keto diet. It uglevodosoderzhaschie of food immediately prior to use or after sports training. The idea behind it is that carbs during exercise more quickly, consume a lot, so this makes it the diet, the training to be more effective in the way doesn't stand out from the country of ketosis.
The ketogenic diet is a high protein content
Note that this option is a keto diet, the following ratio of macronutrients in the daily diet:
- protein – 35%;
- fat – 60% of
- carbohydrates – 5%.
Keto diet is key-high content of protein, which is used by people who are having problems getting rid of excess fat deposits.
Regardless of the type of keto-diet, is not our there is no reliable scientific information for the prevention of damage to human health when it is in the period of time established long-term term (over one year).
The feeling of fullness
We used to eat as a food, in which portions of food, very limited, and in the majority of the day had to endure the hunger. However, keto diet it is a wonderful place so that it does not require that a person restrict the amount of food you eat. Since the process of weight loss, while the ketogenic diet is not associated with a reduction in the consumption of calories, in the is due to the lower consumption of carbohydrates. In other words, you will not be able to get the parts to curb the hunger. All the matter in the proper preparation of diet: you can lose the weight, just remove the uglevodosoderzhaschie products, the consumption of protein, fat, in the correct aspect ratio.
Effective weight loss
Soon among physicians in the specialists to the food, there is a widespread view that the system of the power supply with a high proportion of fat can be harmful to human health, causing obesity in a number of other diseases. However, a number of studies conducted on animals have shown that high intake of fats in the prevalence of obesity, the causal link is missing. On the contrary, the low-carb diet § high in fat led to weight loss. In addition, studies have shown that low-carbohydrate diet, compared with the nizkozhirnye, there is a lot more to how it is to be effective to get rid of excess body fat. The connection you make with the material that can be found at the end of this article.
The improvement of memory in the cognitive functions of the
Studies have shown that a keto diet improves memory function of the brain as a whole. Studies Also show that it is a keto-diet reduces the symptoms of migraine.
The improvement of a variety of diseases
In a variety of studies in the keto diet, have shown improvement in people with diseases such as, epilepsy, Alzheimer's disease, amyotrophic lateral sclerosis, traumatic brain injury, acne, cancer of the digestion problems.
The treatment of epilepsy
The ancient Greek healer Hippocrates recommended fasting for people who suffer from epilepsy. In the 20-ies of the last century, as an alternative to fasting is to reduce the frequency of epileptic napad has been proposed keto-diet.
In spite of the fact that the pharmaceutical industry, on a regular basis offers you a new generation of anticonvulsants, each one-third of the patient with epilepsy refractory remains that the treatment with the medicine. It's called refractory epilepsy. Therefore, in the treatment of some patients who use alternative methods of including the key ketogenic diet. That is especially true in the light of recent scientific evidence demonstrating the relationship of the neurological disease state of the intestinal microflora. According to the findings of the ketogenic diet reduces the frequency of epileptic napad, and in it can reduce the dose of the drug.
To perceive How that you have entered ketosis
So, what is the ketosis in so why is a pre-condition to help you to lose weight, we have to understand. But as a person who, in accordance with the keto diet and see what he does in a state of ketosis? Very simple – there are method of many of the characters, which you can see below:
My breath
One of the most reliable signs that your body is in ketosis – it is the emergence of specific bad breath. Sometimes, it is similar to the smell of the fruit, but it is in fact, acetone. The fact that it is in the process of breakdown of fats in the liver, in the form of a ketone of organisation, which is in the blood and increases the level of acetone, which is excreted through the breath, in the urine.
The interesting part is the fact! Due to the nature of the metabolism of acetone in the body, while the breath test of the delivery of the spirit, which is in a state of ketosis man, you can get a false-positive result.
The people who keto diet, will inevitably face the problem which is usually solved by way of the sugar-free chewing-gum or a toothpaste. If you want chewing gum for the use of, or to eliminate other foods is a bad way to go, please make sure that it does not contain carbohydrate can lead not to an increased level of glucose in the blood is in the output state of ketosis.
Weight loss
When you move your body in a state of ketosis, you will quickly begin to lose weight. But don't be misled – this is not the result of a loss of body fat. Due to the change in the state of ketosis, your body loses a lot of fluid in the consumed glycogen stores – that's why there is a rapid decrease in body mass. Later, there will be a loss of weight more gradually in the body fat will be effectively burned.
Whether it is handed over to a keto diet?
The opinions of the scientists about the safety of the keto-diet as divided – some have argued that it is natural for the human body is no longer brought anything other than good. The other, and thus draw attention to the fact that it is, though, is that it helps to get rid of excess body fat, long-term ketosis effect on the human body have not yet been studied, and in the confidence that a keto diet is no more to be made.
So there is, unfortunately, out in a scientifically well-founded answer to the question, "is it Gone on the keto diet?" - no no no no no. So, all you will need to make a decision, that in practice, the type of food, whether or not to take the risk.
However, there is a category of people for which a is a keto-diet, it could prove to be salvation – for example, people with a high level of obesity in a persons suffering from the metabolic syndrome. Obesity, by itself, brings an enormous amount of damage in, and in fact, it is a dangerous place to live. So, these are the people you can recommend a keto diet, in spite of the fact that they don't have a sufficient amount of know-how. But, in such cases, the practice of the ketogenic diet should be under medical supervision.
The side effects of the keto diet
One of the main side-effects of the keto diet, which is a meet for beginners to keto-pressed.
As for the side effects of the ketogenic diet, which manifest themselves after a long period of time of compliance, so that:
- liver steatosis;
- hypoproteinemia (low protein levels in the blood);
- diseases of the kidney;
- the lack of vitamins in minerals.
They proclaimed, As law, a keto diet of water, not after, often to his / her dehydration, lack of electrolytes in the body in hypoglycemia.