This article discusses the principle of nutrition, which is called "ketogenic diet" (or "diet these"), based on medical data analysis. The method is tested with volunteers and provided with a large extent. 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 the independent awareness and regulation of their abilities, time, health status, etc. Recently, a harmless diet has become widespread in the world (it is, in short, these diet). Its essence is to almost completely exclude carbohydrates from the diet.
The fact is that with the lack of glucose obtained from the separation of carbohydrates, the body must pass to another source of energy. It is ready for this in advance, because fat is the main source of energy, spared in a "rainy day". Carbohydrates are the main standard energy source that supplies energy, despite the fact that they give less energy to the Kcal compared to fats (4kcal/g and 9kcal/g, respectively). Because the body itself considers them somewhat small. He did not even anticipate the "riddle of tanning", unlike stored fats.
What is ketosis
Our body can receive energy from three main groups of substances: carbohydrates, proteins and fats. From the point of view of energy value, fats (8-9. 7 kcal/g has and then imply the value of the energy of "pure" substances, d. M. Carbohydrates and proteins are less rich in energy (about 4 kcal/g).
If you limit the carbohydrate flow 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 ketone bodies, or ketogenesis, is a physiological process, d. m. Th. an indispensable part of energy exchange. In the process of this exchange, we get the necessary energy.
The risks of a ketogenic diet
The main risk of a ketogenic diet is to overdo it. Some people limit a lot to food trying to lose fast weight. This should not be allowed. You need to follow your personal attitudes ("macrot") so as not to disrupt the balance. Otherwise, there is a possibility that Ketosis goes into a ketoacidosis, when there are many bodies ketone in the body. This is a very dangerous condition that threatens a violation of the work of a number of organs and, above all, the liver. With ketosis, there is a mechanism of self -regulation, when, with an increase in the number of ketone bodies, the process of their metabolism is "slowed".
But there is a border in the world, so you have to accurately adhere to the established dietary characteristics. The diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketoacidosis can develop independently). Also, the diet these 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 correctly insert ketosis
The diet these is not one of the diets you can start and end when you want. The body takes some time in order 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 food. 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 per day, or even less. In this case, it is necessary to monitor the amount of fluid consumed.
For accelerated entry into a state of ketosis, you can use the method called Post Fat. Fat posting includes consumption of 1000 - 1200 kcal per day, while 80 - 90% of the percentage comes from fat. This can last a very short time, up to a maximum of 5 days (usually 2-3 days), prolonged fat hunger can be dangerous to your health!
Ketosis can be checked using indicative strips that determine the level of ketone bodies in the urine. So this indicator can only be considered an assistant. Indicator strips can be purchased at the pharmacy or online.
How to understand that you are in a ketosis state
As mentioned above, the simplest and most affordable (but not cost! ) Method to measure the degree of ketosis is the use of special lines (something like Licmus letters used to measure fluid acidity). There are also more advanced methods for measuring the concentration of ketone bodies in the body. Devices that measure the level of ketone bodies in the extracted air. Of course, they are more expensive than the straps, but they serve much longer and the accuracy of the measurement is much higher. The most accurate measurement method (under household conditions) is the equipment that measures the level of ketone bodies in the blood. They act on the similarity of home glucometers that use diabetics to measure blood sugar. These are very accurate devices, but, unfortunately, not cheap.
If you accurately adhere to your personal recommendations calculated using our calculator, then you will not need an urgent instrumental measurement. It is quite accurate to adhere to a diet and evaluate your condition with subjective sensations.
Practical advice
It is impossible to fully exclude the use of carbohydrates - some organs (cortical kidney substance, red blood cells and, most importantly, brain) use only carbohydrates (more precisely, glucose) as a source of energy). While it has already become clear, the effectiveness of a harmless diet has been proven. What is proposed in the article is a personal change justified by medical knowledge and analysis, as well as the experience of experimenters. So the diet these is conditionally divided into 3 parts. They have no names because separation is not standard and is more needed to understand. T. K. Each person works or busy with something else, gets a 40-hour working week with two days rest.
Diet these - the first period will correspond to two days rest (eg Saturday and Sunday).
Diet these - second period - four days a week, for example. (Monday-fourth).
Diet these - third period - respectively the remaining day, p. Sh. (Friday).
Note, those days I have allocated are conditional, but they must be so.
I. period
In the first two days of the diet, you should exclude food intake, limited in water (tea, sugar -free coffee, milk, etc. ). This is necessary to claim to be glycogen reserves in the body. Normally contains up to 600g, of which the main supply in the broken muscles transversely. When dying of hunger, this supply is spent for 18-26 hours depending on the load. In contrast to a simple ambulance diet, in which these reserves will gradually oxidize together with fats and input proteins (even if carbohydrates are neglected, which are still in any product in low quantities), we switch to lipid oxidation in the shortest possible time.
In classical pathophysiology, this is the first period of full hunger, which lasts 4-5 days. During this period, there is an increase in the main exchange, which decreases by 5-6 days at the original level and below the level. It doesn't matter to us because we will dwell when it, the main exchange, will be the highest. It is very important to know which substances (and in which sequence) are used by the body during full hunger.
Based on the determination of the respiratory coefficient (the ratio of the volume of carbon dioxide released by the body in the volume of oxygen submerged during the same time) and the insulation of nitrogen in the urine, the researchers found that the use of reserve carbohydrates first and the paste of the coefficient of pm are limited in some limited carbohydrate days. Fasting of full hunger, complete fasting of complete fasting (with water at least 2 liters! ) Reserve fats begin to oxidize in increased quantities (those we need).
The respiratory ratio of fat oxidation approaches 0. 7. Depending on the amount of spare fat, proteins begin to be used over time (the main reason why, with excessive enthusiasm, should not be neglected by the tips and reasoning below, you will only damage this! ). Moreover: during this period, you can "cleanse" the body if you want, using poor teas and abundant herbal tariffs.
II. Period
It is characterized by fat oxidation. Without control, this period lasts while the fat reserves completely exhausted (in the warehouses of luck is 100%, in organs with 96-97%). T. K. fat oxidation occurs in the liver, neglect of the period of this period (4-8 days) may occur fat infiltration, due to the fact that the liver cannot withstand the amount of fatty acids to be oxidized.
During this period, the diet consists of protein foods (fish, meat, eggs, strong cheese grades, cottage cheese, etc. ) a complete list of allowed foods, diet, etc. You can find online. It is worth noting that the power is unbalanced and it is recommended to use polyvitamines in addition, as well as fiber in the tablespoons in the morning and evening, washed with plenty of water (for the prevention of constipation). Moreover: fat is oxidized only by aerobic tools, so training of force with a small recurrent number or at the pulse limit will not result in synergistic results, but most likely, it will lead to a good deterioration.
Iii period
This is the last part of the circle, characterized by resting 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 at a high level (first due to oxidation of glycogen reserves, then switching to lipid oxidation and finally, with carbohydrate loading, the body returns to its original position).
Second, so we give the rest of the liver. The diet these is a great thing, but you need to know the measure in everything. Carbohydrate loading is the use of so -called "slow carbohydrates" polysaccharides. Products that do not give a sharp increase in glucose in the blood plasma (blood sugar). This is for example. Brown rice, pasta from difficult types of wheat, porridge, etc. (You can see more online).
Low recipes for carbohydrate vessels
When making a decision to sit on a diet that guarantees a feeling of satiety and rapid results in weight loss, many, however, face the problem of what to cook, because a number of known products are now forbidden. In particular, how to be people who are taught daily for lunch soup if one of the main ingredients of the first dishes - potatoes - is a taboo? The diet easily faces this small problem. In this article, we offer you recipes for the most popular and loved ones from the whole childhood of soups adapted to the power system with low care. Eachdo recipe contains a detailed calculation of the amount of carbohydrates, which will allow you to modify or fill the ingredients for your taste if you wish.
Potato cake
Ingredients:
Number of carbohydrates per plate: 2. 2
Preparation:
Meringue
Ingredients:
For sweets:
For cream:
Quantity of carbohydrates per plate: 29. 3
Preparation:
The number of cakes depends on the size of the shape. Everything is simple. As you can see, the diet is not as terrible as it is represented. Well, of course, pleasant appetite!
cONcluSiON
We talked about periods. Three periods enter a circle. If desired, such 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 stress for the body. Diet these is not a way to torture your body. On the contrary, this is a way to easily bring our body to normal. Depending on all recommendations, the results will be visible after the first circle (at least 1. 5 kg among the experiment participants). The amount of water, depending on the weight, may vary, but it may not be less than 1. 5 l per day clean water (tea, coffee, etc. Drinks separately! ).