If you think that diet for weight loss certainly connected with the counting of calories, hard to limit portion sizes and must endure the feeling of hunger, some happy: in recent years, gaining popularity of the ketogenic diet, which works on a completely different principle. When it is its effectiveness, how to get rid of excess fat, scientifically proven and confirmed by innumerable examples.
First of all it is necessary to know that keto-diet is low-carb. In other words, it allows a radical reduction in the amount of carbohydrates in the diet. It is possible that you have the question arises: but it is not possible to give up carbohydrates? Because it is a significant source of energy for the entire body!
The fact is that the human body is capable of much more than we can imagine. Millions of years of evolution we have acquired a wide variety of compensatory mechanisms, enabling us to survive even in the most challenging conditions of existence. One of these mechanisms allows our body to derive energy from food, even if almost no carbohydrates. It's simple – the body begins to actively break down fats instead of carbohydrates, their use as an alternative source of energy. This is the reason why the keto diet works and really can help get rid of extra pounds – depriving yourself of carbohydrates, to force your body to transform excess fat to energy.
What is ketosis?
Ketosis is a natural metabolic state of the organism of man, in which dwells, stick to the keto diet. When the human body is experiencing a lack of carbohydrates, it goes into a state of ketosis, the essence of which is that the body like "switches" on the fats – then is starts using as a primary source of energy. Fats split with the emergence of a large number of so-called ketone bodies (ketones). This is the reason, ketones, and serves as an alternative source of energy for a person in a state of ketosis.
The essence of the keto diet
In fact, our body constantly uses ketones for the preservation of the function of some organs, especially the heart and kidneys. But the brain and the muscles receive energy from glucose, from carbohydrates. So in the normal power mode in the body, is divided into a relatively small amount of fat. The task of keto diet is to change the metabolism so that the body started to receive energy, especially the use of ketone bodies. In the state of lack of carbohydrates the body activates the process of splitting of fats, which will inevitably lead to get rid of excess fat deposits.
How the body converts fats into energy
When the body begins to experience a shortage of carbohydrates, it begins to expend reserves of glycogen in the cells. At the same time turns on the mechanism of the conversion of fats and proteins into energy. In about three days of carbohydrate starvation, the body enters a state of ketosis. Let's take a closer look at how the body acquires energy in this state.
After exhaustion of stocks of glycogen, the body begins to enter into a state of ketosis. In the liver activates the process of splitting of fat, which breaks down to fatty acids and glycerin. In addition, there is a process called on ketogenesis: fatty acids split, giving rise to ketone bodies three kinds:
- acetoacetate;
- beta-hydroxybutyric acid;
- acetone.
Just these substances the body uses instead of glucose for more energy. It should be noted however, that in a state of ketosis, ketone bodies provide all the energy needs of your body. The point is that some organs and tissue only unable to absorb the ketones due to its cellular structure and the lack of the necessary enzymes. For example, the liver, producing ketone bodies, itself is not able to receive energy from ketones – for its functioning still need glucose. In this way, the body even in a state of ketosis can completely dispense with glucose.
In a normal state of nutrition the body gets glucose from carbohydrates. But in a state of ketosis, carbs, incoming with food, it is still insufficient. Where to apply to, in this case, the body will take glucose for the nourishment of organs, are not capable to absorb the ketones? All right, we have that there is a mechanism of the formation of glucose without the participation of carbohydrates. In a state of ketosis activates a process called gluconeogenesis. In the process of gluconeogenesis are mainly involved in protein and glycerin (the latter is formed in the process of splitting of fats).
Now we can answer the question of why the keto-diet should contain sufficient amount of protein: the body needs more glucose, which it now gets from food. But what happens if in the diet will be enough protein? Nothing good – the proteins should have been "obtained" from the muscles, and subsequently the keto diet will result in the loss of muscle mass.
The types of ketogenic diet
The Keto diet involves the consumption of large amounts of fat, moderate – protein and minimal – carbohydrate.
In most cases, the intake of carbohydrates is recommended to limit up to 50 g per day. No officially recommended the keto diet there is. However, there are several generally accepted schemes, based among nutritionists.
Induce a state of ketosis, you can different ways, and therefore there are different kinds of keto-diets. But they are all connected by a common principle – reduce the consumption of carbohydrates and high content of fat in the diet. Below we describe the four most commonly conducted options keto diet.
Standard keto-diet (CDS)
This variant of the diet we will consider later. When the standard keto diet proportion of carbohydrates in the diet is reduced to 5-10%. While the proportion of proteins is 20%, and fat – 70-75% of the diet.
In the conversion to grams daily diet consists of:
- 20-50 grams of carbohydrates;
- 40-60 grams of protein;
- fats without restrictions.
The amount of fat consumed is defined by the individual energy needs of each particular person.
Standard keto diet will allow you to get rid of excess fat deposits, stabilizes the level of sugar in the blood and favorably affects the condition of the heart.
Sometimes they make a separate subtype of the standard keto diet, the so-called "Ketogenic diet with very low carbohydrate", which means reducing the proportion of carbohydrates in the diet to 4%.
Cyclic ketogenic diet
It is also called "diet with reverse downloading of carbohydrates". It is characterized by the presence of the days on which the person uses more carbohydrates. For example, 5 days, a standard keto diet and 2 days diet with a high proportion of carbohydrates. This diet usually practiced by athletes when they need to be replenished glycogen stores, consumer during intense workouts.
Target ketogenic diet
This option diet is a compromise between the standard and the cyclical keto diet. This means eating uglevodosoderzhaschie food right in front of helen after sports training. The idea lies in the fact that carbohydrates during physical activity is spent much faster, therefore, such a way exclusive eating is exercise more effective, and at the same time sees to the east of the state of ketosis.
The ketogenic diet with high protein content
Such a possibility of keto-diet includes the following the ratio of the macro in the daily diet:
- protein – 35%;
- fats – 60%;
- carbohydrates – 5%.
Keto-diet with a high content of protein is practiced by people experiencing problems with the deliverance from the excess fat deposits.
Regardless of the type of keto diet, to date there is no reliable scientific information that allow to guarantee the absence of damage to health by his keeping for a long time (more than a year).
The feeling of satiety
We are accustomed to perceive the diet as some sort of mode exclusive food, in which portions of food are strictly limited, and most of my days must endure hunger. But the keto diet topics and noteworthy is that it does not require from a person a restriction in the amount he ate. Because the process of weight loss while the ketogenic diet is not associated with a reduction in the number of calories consumed, which is done by minimizing the consumption of carbohydrates. In other words, you don't have to limit yourself to portions and hunger. All things in the correct compilation of the diet: you will lose weight, only removing uglevodosoderzhaschie foods, and eat proteins and fats in the right proportions.
Effective weight loss
Earlier among doctors and nutritionists was widespread belief that the system of nutrition with a high proportion of fats are harmful for health, causing obesity and a variety of other diseases. However, a number of studies, conducted on animals, showed that between high fat intake and obesity, the causal link is missing. On the contrary – a low-carb diet with a high content of fat leads to weight reduction. In addition, studies have shown that low-carb diet, compared with nizkozhirnye, significantly more effective, how to get rid of excess fat deposits. A link to the material you can find at the end of the article.
Improve memory and cognitive function
Studies have shown that the keto-diet improves the memory and functioning of the brain as a whole. Also studies show that the keto-diet relieves the symptoms of migraine.
Improvement in various diseases
In various studies keto diet showed improvement of indicators in people with such diseases as epilepsy, Alzheimer's disease, amyotrophic lateral sclerosis, traumatic brain injury, acne, cancer diseases, and metabolic disorders.
The treatment of epilepsy
Still, the Greek healer Hippocrates recommended fasting to people suffering from epilepsy. In the 20-ies of the last century as an alternative to starvation to reduce the frequency of seizures epileptic was offered a keto diet.
Despite the fact that the drug regularly offers new-generation anticonvulsants, every third sick epilepsy remains immune to the drug therapy. This kind of epilepsy is called persistent diarrhea. Therefore, in the treatment of some patients used alternative methods, including the ketogenic diet. This is especially true with regard to the latest scientific findings, which demonstrate the relationship of neurological diseases with the state of the intestinal microflora. According to observations, the ketogenic diet reduces the frequency of epileptic and allows you to reduce the dose of drugs.
How to determine that you are logged into ketosis
So, what is ketosis, and why is this condition helps to lose weight, we have solved. But as a person, keep a keto diet, find out what is really entered into a state of ketosis? Very simple – there is a whole range of attributes and methods, which can be found below:
Halitosis
One of the most reliable signs that do not exceed your body is in a state of ketosis – it is the emergence of a specific smell from the mouth. Sometimes it is similar to the smell of the fruit, but in fact it is acetone. The fact is that in the process of splitting of fats in the liver with the formation of ketone bodies in the blood increases the level of acetone, which is excreted from your body through breathing and urine.
Interesting fact! Due to the peculiarities of the metabolism of acetone in the body when training breath test for alcohol a man in a state of ketosis can be accepted false-positive result.
People who follow the keto diet, inevitably faced with this problem, which is usually dealt with by means of chewing sugar-free gum helena toothpaste. If you decide to use gum helena other processed products to remove the odor from the mouth, make sure that they do not contain carbohydrates, otherwise it may lead to an increase in the level of glucose in the blood and failure of the state of ketosis.
Reduce body weight
When moving your your body into a state of ketosis, you will quickly begin to lose weight. But don't be fooled – this happens due to the loss of body fat. Due to the transition into a state of ketosis, the body loses a lot of fluids and spend glycogen stores – this is the reason why there is a rapid reduction in body weight. Later weight loss will proceed smoothly, and the fat really will be burned.
Safe zdf keto diet?
The views of scientists around the safety of the keto diets are divided – some say that it is completely natural for the human body, and can bring nothing else, than good. Others point to the fact that, although she and helps get rid of excess fat stores, the impact of extended ketosis on the human body are not yet sufficiently explored, and confidence in the safety of keto-diet doesn't have to be.
So, unfortunately, clear and scientifically valid answer to the question of "Safe zdf keto diet?" - no. So everyone will have to deal with – practice of this type of food, helena risk it.
True, there is a category of people, for that keto diet can be a lifeline, for example, people with a high degree of obesity and the persons suffering from the metabolic syndrome. Obesity itself brings huge damage to the health, and in fact, life-threatening. Therefore, such people may be recommended a keto diet, despite its low knowledge. But in such cases, the practice of the ketogenic diet should be under the supervision of a physician.
Side effects of keto diets
One of the main side effects of keto diets, faced by beginners – it is the keto-flu.
As far as side effects of the ketogenic diet, which manifest themselves after a long time of its observance, then between them they issue are:
- fatty steatosis of the liver;
- hypoproteinemia (too low level of protein in the blood);
- kidney disease;
- lack of vitamins and minerals.
As practice shows, the keto-diet often sees complications and hospitalization, for dehydration, lack of electrolytes in the body and hypoglycemia.