What is a ketogenic diet and how to sit on it

On a ketogenic diet, you eat a lot of oily food and exclude everything flour and sweet. 60-70% of all calories should Ketogenic Diet flow from fats, 20-30% of protein and only 10% of carbohydrates. Special attention is paid to carbohydrates: it is impossible to eat more than 50 g per day, regardless of your weight and consumption of calories.

Fats can be obtained from vegetable oils and sludge, meat and fish, cheese, sour cream, unsweetened yogurt, eggs, avocado and nuts. Most of these products also contain enough protein to get into the daily rate – 1.5-2 g per kilogram of body weight. Carbohydrates you get only from vegetables, savory fruits and berries to dial enough vitamins. No usual drivers: porridge, macaroni, potatoes. Absolute ban on sweets and alcohol.

Due to what you lose on Ketodiete

Carbohydrates – this is the main fuel of the body. When you consume less than 50 g of carbohydrates per day, their stocks in the body are depleted after a day, and the body begins to split fat and use fatty acids for energy production.

However, not all organs can eat fats: the brain is simply needed glucose or some replacement.

To get glucose, the liver makes ketone bodies from fatty acids: acetoacetate, which then turns into beta hydroxybutyrate and feeds the brain, heart, kidney, muscles and other fabrics. As an exchange product forms acetone, therefore its concentration increases in the urine, and breathing becomes sweet.

In general, the ketones are carried out in the body constantly, their concentration in the blood is about 0.2-0.5 mmol / l. When their level grows up a Randomized Trial of Classical and Medium-Chain TriLYCERIDE Ketogenic Diets in the Treatment of Childhood Epilepsy to 0.5-5 mmol / l, food ketosis occurs. It is not dangerous for health, in contrast to ketoacidosis, in which the concentration of ketone bodies rises to 10-25 mmol / l. Such a state may occur in hunger dying.

Despite the fact that you do not cut the calorieness of the diet, in the state of the ketoosis body begins to get rid of Ketogenic Diet for Obesity: Friend or Foe? from fat reserves. Since the blood glucose levels tends to zero, the production of insulin hormone is depressing, and with it lipogenesis – the deposition of fats about the supply.

Moreover, Ketodette Reduces Do Ketogenic Diets Really Suppress Appetite? A Systematic Review and Meta-Analysis, Timeline of Changes in Appetite During Weight Loss With a Ketogenic Diet Appetite, which also helps you lose weight: you do not consider calories and do not break down, throwing on food.

How much can you throw off on a ketogenic diet

Everything is individually here. In Review Effects of Low-Carbohydrate VS Low-Fat Diets On Weight Loss and Cardiovascular Risk Factors, six studies dedicated to a ketogenic diet, participants lost from 3.2 to 12 kg for six months. If you take the average value in all results in the review, it will turn out about 6 kg in 6 months.

Who is worth trying ketody

Despite the complexity of the first days and strict restrictions, some people ketogenic diet fits perfectly. It is worth trying it:

  • Those who love meat. If you can not live without it and fatty products, but to sweets and bread are indifferent, ketody – your option.
  • Those who want to lose weight without the loss of muscle mass. Ketoite helps Efficacy of Ketogenic Diet On Body Composition During Resistance Training In Trained Men: A Randomized Controlled Trial Throw Fat, including visceral, and at the same time keep dry muscle mass. Moreover, the diet has no effect The effect of weight loss by ketogenic diet on the body composition, performance-related physical fitness factors and cytokines of Taekwondo athletes, Ketogenic diet does not affect strength performance in elite artistic gymnasts on the power performance, so it is quite Suit at the athletes of power sports and bodybuilders. Although the muscles will not work out.
  • People with diabetes 1 and 2 types. Due to failures in the development of insulin diabetics are forced to take this hormone to avoid sharp jumps of blood sugar. Ketodiete greatly reduces Does The Ketogenic Diet Work for Type 2 Diabetes?, Management of Type 1 Diabetes WITH A: Low-Carbohydrate Diet His level. But before moving to Ketodietu, you must consult with the attending physician.
  • Those who want to keep brain health. Ketogenic diet positively Effects of two weight-loss diets on health-related quality of life affects the mental and emotional health, protects the Ketogenic Diet in Neuromuscular and Neurodegenerative Diseases, Evaluation of a carbohydrate-free diet for patients with severe head injury, Dietary ketosis enhances memory In Mild Cognitive Impairment Brain from Neurodegenerative Diseases Helps When Migraine Short Term Improvement Of Migraine Headaches During Ketogenic Diet: A Prospective Observational Study In A Dietician Clinical Setting and Epilepsy Ketogenic Diet For Treatment Of Epilepsy .
  • Those who want to reduce the risk of atherosclerosis. Diet Reduces A Ketogenic Diet Favorably Affects Serum Biomarkers for Cardiovascular Disease in Normal-Weight Men The number of "bad" cholesterol and blood fats and increases the percentage of "good".
  • Those who are afraid of cancer. Ketogenic diet restricts Anticonvulsant mechanisms of the ketogenic diet reactive oxygen species, and reduces inflammation Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes, Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C -Rective Protein, and Raises Serum Adiponectin and High Density Lipoprotein-Cholesterol in Obese Subjects – a factor that often connects Chronic Inflammation with the occurrence of oncology.
  • Runners and triathletes. If you are an athlete cyclic sport for endurance, Ketodiete can improve Keto-Adaptation Enhances Exercise Performance and Body Composition Responses to Training in Endurance Athletes Your Indicators.

Who can not sit on a ketogenic diet

This power is contraindicated:

  • People with diseases of Ketogenic Diet kidney and liver, disorders of oxidation of fatty acids.
  • Those who are engaged in team sports, crossfields, middle distances runners. If classes suggest a long stay in anaerobic mode, Ketodiete will reduce Low-Carbohydrate, Ketogenic Diet Impairs Anaerobic Exercise Performance in Exercise-Trained Women and Men: A Randomized-Sequence Crossover Trial Your Indicators.
  • People with fragile bones. Possible side effects of the diet include the changes in Progressive Bone Mineral Content Loss in Children with INTRACTABLE EPILEPSY TREATED WITH THE KETOGENIC DIET in the mineral composition of bones, which can lead to raising the risk of fractures.
  • What is a ketogenic diet and how to sit on it

Is it difficult to stick to a ketogenic diet

Ketodiete – not the easiest power mode, especially at first. When your body starts to experience a glucose shortage, Ketogenic Diet keto-influenza symptoms may appear: nausea, vomiting, headaches, fatigue, dizziness, insomnia High-Glycemic-index Carbohydrate Meals Shorten Sleep Onset and constipation. They keep from 2-3 days to several weeks.

It is impossible to consume more carbohydrates to facilitate the state.

If you break, the body will get welcome glucose, you will leave ketosis and have to repeat everything first. This is the difficulty of maintaining a diet. On the other hand, in this and its advantage: you know that after a breakdown, it will have to go through unpleasant adaptation again, so you will hold on.

How to sit on a ketogenic diet

Personal coach and nutritionist John Foshs offers how to get started with the keyogenic diet divide the occurrence of the entry into a diet into several phases and stick to certain rules.

1. Prehappation (2-4 weeks)

Enter into the diet 40-80 g of coconut oil to provide the body with medium chain triglycerides 7 Science-Based Benefits of MCT OIL . They are quickly absorbed, do not postpone into fat and processed in the liver in ketone bodies. Instead of oil, you can consume The Use of Nutritional Supplements to Induce Ketosis and Reduce Symptoms Associated with Keto-Induction: a Narrative Review Food additive with powder ketones.

Reduce the amount of carbohydrates up to 100 g per day. So you will not enter the ketosis, but teach yourself less food rich in carbohydrates.

2. Entry into ketosis (4 days)

Day 1. Skip breakfast and lunch, starve all day until evening. There should be no more than 200-300 kcal in dinner, 10-15 g of protein and 15-30 g of fats. No carbohydrates.

Day 2. Eat the same portion for breakfast and for lunch, for dinner – ⅔ from your usual portion of food. No carbohydrates.

Day 3. For breakfast and dinner you can eat ⅔ from the usual portion of food, dinner make a full-fledged. Still no carbohydrates.

Day 4. Eat your usual portions, you can turn on non-housing vegetables and unsweetened fruits.

During this phase, workout is better to replace for long hiking. It burns glucose and will help faster in ketosis. If you seem to you on the walk that the forces ended in the legs, this is a good sign: Glycogen stocks are almost exhausted.

Continue taking coconut oil or ketone powder, add vitamins and a drink with electrolytes.

3. Ketoadaption (2-4 weeks)

You will need a few weeks to fully adapt to the diet. At this time you need to maintain carbohydrates within 30 g per day – if you do, and 20 g – if not. Note that at first the energy level will be slightly lower. It is normal and gradually pass. At this stage, it is no longer necessary to take a ketone powder.

How much to sit on ketody and how to go to the weight not returned

A ketogenic diet can last from 3-4 weeks before a year. It makes no sense to stick to a diet less than three weeks, because during this time your body will pass through the ketoadaptation and you will only start receiving all the advantages of this power mode.

As for the deadlines more than a year, there is not enough scientific data to judge this, but to eat so all life – a bad idea. First, long-term ketody increases the risk of Ketogenic Diet the occurrence of liver steatosis, hypoproteinemia, kidney stones and the deficit of vitamins and minerals. Secondly, the rejection of one of the macroelements does not differ in the best way. Dietary Carbohydrate Inteake and Mortality: A Prospective Cohort Study and Meta-Analysis of more than 15 thousand people showed that both excess and lack of carbohydrates in the long run increases the risk of death. People live longer, whose diet consisted of carbohydrates by 50-55%.

Good news: Hold the weight after Ketodiete will not be so difficult.

With a conventional diet with a trimmed calorie, the amount of Grehyna – hormone hunger increases, because of which a person wants to eat all the time, it breaks off and after completion. The study of Ketosis and Appetite-MediaTing Nutrients and Hormones After Weight Loss has shown that with ketogenic such changes it does not happen, so it will be easier for you to keep weight.

Other Study Long Term Successful Weight Loss With A Combination Biphasic Ketogenic Mediterranean Diet and Mediterranean Diet Maintenance Protocol testified that 40 days Ketodiets with a semi-annual interruption of the Mediterranean power regimen led to a steady weight loss without further recruitment.

Mediterranean diet – excellent option after keto. It also contains a lot of fats to which you are accustomed, and carbohydrates are consumed from useful sources: whole grain products, vegetables and fruits. Unlike Ketoduets, Mediterranean can be maintained all life without health risks.

What is a ketogenic diet and how to sit on it

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