This article deals with the principle of nutrition called "ketogenic diet" (or "keto diet"), based on medical data analysis. The method is tested for volunteers and has a wide mass. The article does not describe the entire system, but the general principle is determined by justifying each step, which is more important to independent awareness and their abilities, time, health, etc. From the point of view of its application, the point of this is that it almost completely excludes carbohydrates from the diet.
The fact is that, due to the lack of glucose from carbohydrates, the body must switch to another source of energy. It is ready to do so because fat is the main source of energy that is saved on a "rainy day". Carbohydrates are the main standard source of energy supply energy, despite providing less energy in KCAL compared to fats (4kcal/g and 9 kcal/g). Because the body itself considers them a bit small. Unlike stored fats, he did not even take over the "tanning puzzle".
What is ketosis
Our body can get energy from three main groups of materials: carbohydrates, proteins and fats. In terms of energy value, fats (8-9, 7 kcal/g/g, followed by "clean" materials, ie without the accompanying doom). Carbohydrates and proteins have less rich energy (about 4 kcal/g).
When limiting the flow of carbohydrates to a certain level, the body uses fats and proteins to produce the necessary energy. As a result of the metabolism of fats, the ketone bodies called this are formed.
The formation of ketone bodies or ketogenesis is an essential part of the physiological process, ie energy exchange. In the exchange process, we get the necessary energy.
The dangers of ketogenic diet
The main danger of the ketogenic diet is to overdo it. Some people restrict themselves in foods that seek fast weight loss. This should not be allowed. You must definitely adhere to your personal attitudes ("macros") so that you do not interrupt the balance. Otherwise, there is a possibility that ketosis is in a state of ketoacidosis when there is too much ketone bodies in the body. It is a very dangerous condition that threatens a number of organs and, above all, liver work. There is a self -regulation mechanism with ketosis when, as the number of ketone bodies increases, the process of their metabolism slows down.
But there is a limit in the world, so you need to keep your dietary characteristics accurately. The keto diet is contraindicated in type 1 diabetes (this type of diabetes can develop ketosis and ketoacidosis independently). The keto diet is not categorically compatible with alcohol consumption. Among other things, the situations leading to dehydration should be avoided, which is also dangerous.
How to enter the ketosis correctly
The keto diet is not one of the diet you can start and finish whenever you want. The body needs some time to adapt to this diet and enter a state called ketosis. The process usually lasts for 2-7 days and depends on the personal properties of the body, the level of physical activity and the type of nutrition. If you need to enter the state of ketosis as quickly as possible, you should spend energy on an empty stomach and limit the consumption of carbohydrates by 20 grams a day or less. In this case, the amount of fluid consumed should be monitored.
You can use FAT Post to accelerate ketosis. The greasy post office includes 1000-1200 kcal daily consumption, while 80-90% of the percentage comes from fat. This can last for a very short time, up to 5 days (usually 2-3 days), longer greasy hunger can be dangerous to your health! 
Ketosis can be controlled by indicator strips that determine the level of ketone bodies in the urine. So this indicator can only be considered complementary. Signal strips can be purchased in pharmacies or via the Internet.
How to understand how it is in ketosis
As mentioned above, it is the simplest and cheapest to measure ketosis (but not at the cost! ) The use of special stripes (similar to licensed papers used to measure the acidity of liquids). There are more advanced methods to measure the concentration of ketone bodies in the body. Tools that measure the level of ketone bodies in exhaled air. Of course, they are more expensive than stripes, but they serve much longer, and measurement accuracy is much higher. The most accurate measurement method (under household conditions) is tools that measure the level of ketone bodies in the blood. These refer to the similarity of household glucometers that use diabetics to measure blood sugar levels. These are very accurate tools, but unfortunately not cheap.
If you follow the personal recommendations of your Keto calculator, you will not be urgently to the instrumental measurements. It is quite accurate to adhere to the diet and to evaluate its condition with subjective feelings.
Practice advice
It is impossible to completely exclude the use of carbohydrates - some organs (kidney cortical material, red blood cells and, most importantly, the brain) use only carbohydrates (or more accurately glucose) as a source of energy). As this has become clear, the effectiveness of the harmless diet has been proven. The proposal of this article is the personal variation of medical knowledge and analysis and the experience of experimenters. So the keto diet is conditionally divided into 3 parts. They have no name because the division is not standard and is more necessary to understand. T. K. Every person works or deals with something else, conditionally working on a 40 -hour working time with two days of leisure.
Keto Diet - The first period corresponds to two holidays (such as Saturdays and Sundays).
Keto diet - the second period - for example, four weekdays. (Monday-quarter).
Keto diet - the third period - the remaining day, eg. (Friday).
Attention: The days I have distributed are conditional, but it must be one after another.
I. The period
In the first two days of the diet, you should exclude food intake, limited to water (tea, sugar, milk, etc. ). This is needed to pretend to be a glycogen reserve of the body. It usually lasts up to 600 g, the main power supply in the transversely broken muscles. When starving, this care is spent 18-26 hours depending on the load. Unlike a simple ambulance diet in which these reserves are gradually oxidized, and with inventive fats and proteins of food (even if carbohydrates are neglected, which are still low), we have switched to oxidation of lipids in the shortest possible time.
In classical pathophysiology, this is the first period of total starvation, which lasts 4-5 days. During this period, the main exchange increase, which is 5-6 days to the original and decreases to the following levels. It doesn't matter to us because we will live at the moment he, the main exchange, is the highest. It is very important to know what materials (and in what order) the body uses during full starvation.
Based on the definition of breathing coefficients (ratio of carbon -dioxide volume and absorbed oxygen volume at the same time) and the ratio of nitrogen isolation in the urine, the researchers found that first mentioned above, and posture in posture and post -body coefficients, parts, and afterwards, and afterwards, and afterwards, and afterwards, and afterwards, and in the body, and in the body, and in the body, and in the body, and in the body, and in the body, and in the body, and in the body, and in the body, and full starvation complete fasting (at least 2 liters of water).
The respiratory rate for oxidation of fats is 0, 7. Depending on the amount of spare fat, proteins begin to use over time (the most important reason for excessive enthusiasm should not neglect the tips and certificates presented below, this will only be harmed! ). In addition, during this period, you can "clean" the body using weak teas and herbal fees.
II. Period
It is characterized by oxidation of fat. Without control, this period lasts until the fully exhausted fat reserves (100%in FAT Depot and 96-97%in the organs). T. K. Fat oxidation occurs in the liver, neglecting this period (4-8 days) may be the result of liver infiltration, since the liver is unable to cope with the amount of fatty acids to be oxidized.
During this period, the diet consists of a state of protein -containing foods (fish, meat, egg, hard cheese, cottage cheese, etc. ), allowed foods, diets, etc. A full list that you can find on the Internet. It is worth noting that the force is unbalanced and is recommended to use polyvitamins and the fiber on the morning and evening fiber with plenty of water (to prevent constipation). In addition, fat is oxidized only by aerobic tools, so that the workout is not synergetic by a small number of repetitions or the pulse edge, but is likely to lead to deterioration of the well.
III. Period
This is the last part of the circle characterized by the body's rest, carbohydrate load and rest. Required to overload the body. First of all, this main replacement does not decrease, but remains at a high level (first due to oxidation of glycogen reserves, then switching to oxidation of lipids and finally, with carbohydrate load, the body returns to its original position).
Second, so give the rest of the liver. The keto diet is a wonderful thing, but you need to know everything about the measure. Carbohydrate loads are called "slow carbohydrates" polysaccharides. Products that do not give a sudden increase in the glucose of blood plasma (blood sugar). This is, for example. Brown rice, pasta from hard wheat varieties, oats, etc. (You can see more on the internet).
Recipes of low carbohydrate food
When they decide to sit at a keto, a diet that guarantees the feeling of saturation and the rapid results of weight loss, but many, however, face the problem of what to cook as many familiar products are prohibited. Especially how can people get used to lunch soup every day if one of the main ingredients of the first dishes - the potato - taboo? The keto diet can easily cope with this little problem. In this article, we offer you recipes for the most popular and popular for the childhood of soups adapted to the low hydrocarbon system. Each recipe contains a detailed calculation of the amount of carbohydrates, which allows you to change or supplement the taste of the ingredients if you want.
Potato cake
Ingredients:
- Adygea Cheese - 200 gr. (carbohydrates - 0)
- Cream oil - 50 gr. (0, 7)
- Cocoa powder-3 teaspoon (1, 5)
- Vanilin - 1 bag (0)
- Sugar -Substituter - 15 tablets (0)
Number of carbohydrates per vessel: 2, 2
Preparation:
- Place the butter in the freezer for 2-3 hours.
- Grate the cheese and oil on a coarse file.
- Dissolve the dizziness in 1 tablespoon of water
- Add dizzy and vanillin to the weight of cheese oil. Stir thoroughly.
- Look the cakes with your hands and roll them into cocoa powder.
- Place in the refrigerator for a few hours. Store the cakes in the refrigerator.
Cake
Ingredients:
For cakes:
- Egg white - 4 pcs. (carbohydrates - 0)
- Hazelnuts - 200 gr. (20)
- Salt - a pinch (0)
- Lemon juice - a few drops (0)
- Sugar -substitute - 20 tablets (0)
For cream:
- Mascarpone cheese - 250 grams (7, 3)
- Cream 20% - 50 ml. (2)
- Soluble coffee - 1 teaspoon (0)
- Sugar -Substituter - 10 tablets (0)
The amount of carbohydrates per vessel: 29, 3
Preparation:
- Place the egg whites in the refrigerator for 10-15 minutes.
- Beat the cooled proteins with salt until a stable foam is formed.
- Grind the sucrotor for the condition of the dust. Add to the proteins and remains approx. Beat it for 5 minutes.
- Bake the peanuts in a dry pan. Grind it into a dust with a coffee grinder.
- Add chopped peanuts to the proteins and mix gently.
- Reduce the shape of the baking paper. Place the part of the resulting "dough" with a steady layer, approx. 1, 5 centimeters height.
- Heat the oven to 150 degrees, then reduce the temperature to a minimum and dry the cakes for approx. 2 hours until they are converted into meringue.
- While the cakes are baked, make the cream. To do this, dissolve the coffee and Sucriner in 1 tablespoon. Mix the cheese with mascarpone and cream and beat the blender well. Leave the cream in the refrigerator until the cakes are ready.
- The finished cakes cool completely at room temperature. Then apply 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 depicts. Well, of course a nice appetite!
Conclusion
We talked about periods. Three periods enter one circle. If necessary, such circles can be made up to 4-6. Then the rest is recommended because this method is a quick way to lose weight - this is body stress. The keto diet is not a way to torture the body. On the contrary, this is a way to bring our body to normal. With each recommendation, the results are visible after the first lap (at least 1, 5 kg between the participants). Depending on the weight, the amount of water may vary, but it should not be less than 1, 5 liters of daily clean water (tea, coffee, etc.