What is the ketogenic diet and how to sit on it

What are the ketogenic diet

On a ketogenic diet, you eat a lot of fatty foods, and exclude everything flour and sweet. 60-70% of total calories shouldKetogenic Diet come from fat, 20-30% from protein and only 10% from carbohydrates. Particular attention is paid to carbohydrates: you can not eat more than 50 grams per day, regardless of your weight, and calorie consumption.

Fats can be produced from vegetable oils and fats, meat and fish, cheese, sour cream, unsweetened yogurt, eggs, avocado and nuts. Most of these products also contain enough protein to get into a daily rate - 1.5-2 g per kilogram of body weight. Carbohydrates you only get from vegetables, unsweetened fruit and berries to collect enough vitamins. No usual side dishes: cereals, pasta, potatoes. The absolute ban on sweets and alcohol.

Due to what you grow thin on the ketogenic diet

Carbohydrates - this is the main fuel of the body. When you consume less than 50 grams of carbohydrates per day, their stores are depleted within a day, and the body begins to break down fat and use fatty acids for energy production.

However, not all organs can eat fat: brain glucose or just need some kind of replacement.

To produce glucose, the liver makes from ketones of fatty acids: acetoacetate, which is then converted to beta-hydroxybutyrate and nourishes the brain, heart, kidneys, muscles and other tissues. As exchange acetone product is formed, however increases its concentration in urine and breath becomes sweet.

Generally, the ketones produced in the body constantly and their concentration in blood is about 0.2-0.5 mmol / l. When their level growsA randomized trial of classical and medium-chain triglyceride ketogenic diets in the treatment of childhood epilepsy to 0.5-5 mmol / l, the food comes ketosis. It is not dangerous to health, in contrast to ketoacidosis, wherein the concentration of ketone bodies raised to 10-25 mmol / l. Such a condition may arise from dying of hunger.

Despite the fact that you do not trim calorie diet, a state of ketosis, the body begins to get rid ofKetogenic Diet for Obesity: Friend or Foe? from the fat reserves. Since the blood glucose level goes to zero, it inhibits the production of the hormone insulin, and with it, and lipogenesis - fat deposits in reserve.

Moreover, the ketogenic diet reducesDo 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 to lose weight: you think no calories and is not disrupted, throwing for food.

How you can throw on a ketogenic diet

Here, everything is individual. The reviewEffects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors six studies devoted to the ketogenic diet, participants lost 3.2 to 12 kg in six months. If we take the average of all the results of the review to obtain about 6 kg in 6 months.

Who should try the ketogenic diet

Despite the complexity of the first days and severe restrictions, some people ketogenic diet is ideal. It is worth to try it:

• For those who love meat. If you can not live without him and fatty foods and sweets and bread indifferent, ketogenic diet - your option.
• Those who want to lose weight without losing muscle mass. ketogenic diet helpsEfficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial discard fat, including visceral, while maintaining lean muscle mass. Moreover, the diet does not affectThe 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 suitable power sports athletes and bodybuilders. Although build muscle will not work.
• People with type 1 and type 2 diabetes. Due to failures in the development of insulin diabetics are forced to take this hormone, to avoid surges in blood sugar. Ketogenic diet greatly reducesDoes the ketogenic diet work for type 2 diabetes?, Management of Type 1 Diabetes With a Very Low-Carbohydrate Diet its level. But before going to the ketogenic diet should consult with a physician.
• Those who want to maintain brain health. ketogenic diet positivelyEffects of two weight-loss diets on health-related quality of life impact on the mental and emotional health, protectsKetogenic 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 the brain from neurodegenerative diseases, helps with migrainesShort term improvement of migraine headaches during ketogenic diet: a prospective observational study in a dietician clinical setting and epilepsyKetogenic diet for treatment of epilepsy.
• Those who want to reduce the risk atherosclerosis. diet reducesA ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men the amount of "bad" cholesterol and fats in the blood and increases the percentage of "good".
• Those who are afraid of cancer. ketogenic diet restrictsAnticonvulsant mechanisms of the ketogenic diet reactive oxygen species, and reduces inflammationKetogenic 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-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects - a factor that is often associatedChronic Inflammation with the emergence of cancer.
• Runners and triathletes. If you are an athlete cycling sport endurance, ketogenic diet can improveKeto-adaptation enhances exercise performance and body composition responses to training in endurance athletes your performance.

Who should not sit on the ketogenic diet

This diet is contraindicated in:

• People with diseasesKetogenic Diet kidney and liver, Impaired fatty acid oxidation.
• Those involved in team sports, krossfiteram, middle-distance runner. If the class suggest a long stay in the anaerobic mode, the ketogenic diet will reduceLow-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial your performance.
• People with brittle bones. Possible side effects include changes in dietProgressive bone mineral content loss in children with intractable epilepsy treated with the ketogenic diet in the mineral composition of the bones that can lead to an increased risk fractures.

Is it difficult to adhere to the ketogenic diet

Ketogenic diet - not the easiest diet, especially at first. When your body begins to experience a lack of glucose, may occur keto-flu symptomsKetogenic DietNausea, vomiting, headaches, fatigue, dizziness, insomniaHigh-glycemic-index carbohydrate meals shorten sleep onset and constipation. They held from 2-3 days to several weeks.

This is not to consume more carbohydrates to alleviate the condition.

If goes wrong, your body will get the desired glucose, you come out of ketosis and will have to repeat all over again. This is the complexity of maintaining the diet. On the other hand, in this and its advantage: you know that after the failure again have to go through an unpleasant adaptation, so keep going.

How to go on a ketogenic diet

Personal trainer and nutritionist John Fawkes offersHow to Get Started With the Ketogenic Diet divided between entry into the diet for a few phases and adhere to certain rules.

1. Preadaptations (2-4 weeks)

Enter into the diet of 40-80 g of coconut oil to provide a body of medium chain triglycerides7, Science-Based Benefits of MCT Oil. They are quickly absorbed, not deposited in fat and processed by the liver into ketone bodies. Instead of butter can be consumedThe use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review ketone supplement in powder form.

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

2. Entry into ketosis (4 days)

Day 1. Skip breakfast and lunch, fast all day until the evening. The dinner should be more than 200-300 kcal, 10-15 g of protein and 15-30 g of fat. No carbohydrates.

Day 2. Eat the same batch for breakfast and lunch, for dinner - ⅔ of its normal portion of food. No carbohydrates.

Day 3. Breakfast and lunch can eat ⅔ of normal portions of food, do a full dinner. Still no carbohydrates.

Day 4. Eat your normal portions, you can include non-starchy vegetables and unsweetened fruit.

During this phase of training is better to replace on long walks. This burn glucose and helps to quickly get into ketosis. If you walk it seems that in the legs ran out of power, it is a good sign: glycogen stores are almost exhausted.

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

3. Ketoadaptatsiya (2-4 weeks)

You will need a few weeks to fully adapt to the diet. At this time it is necessary to maintain the carbohydrates in the range of 30 grams per day - if you do, and 20 g of - if not. Note that the first energy level is a little lower. This is normal and will take place gradually. At this stage do not necessarily take ketone powder.

How many sit on the ketogenic diet, and how to go to the weight did not come back

The ketogenic diet can last anywhere from 3-4 weeks to a year. It makes no sense to stick to a diet less than three weeks, as during this time your body goes through ketoadaptatsiyu and you only start to receive all the benefits of such a diet.

Regarding the timing of more than a year, it is not enough scientific data to judge it, but to eat all my life - bad idea. First, long-term ketogenic diet increases the risk ofKetogenic Diet the occurrence of hepatic steatosis, hypoproteinemia, stones kidney and a deficiency of vitamins and minerals. Second, the rejection of one of the macro elements are not the best way affects lifespan. AnalysisDietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis Data for more than 15 thousand people showed that an excess and a lack of carbohydrates in the long run increases the risk of death. The longest-lived people whose diet consists of carbohydrates to 50-55%.

The good news: after the ketogenic diet to keep the weight is not so difficult.

When a normal diet with the reduced calorie increases the amount of ghrelin - the hormone of hunger, because of which the people all the time hungry, breaks and after jumped on the food. StudyKetosis and appetite-mediating nutrients and hormones after weight loss It showed that the ketogenic such changes occur, so that it will be easier to keep the weight.

Another studyLong term successful weight loss with a combination biphasic ketogenic Mediterranean diet and Mediterranean diet maintenance protocol testified that the ketogenic diet for 40 days with a six-month break on a Mediterranean diet led to sustained weight loss without further recruitment.

The Mediterranean diet - great after a keto. It also contains a lot of fat, which you get used to, and carbohydrates consumed from mineral sources: whole grains, vegetables and fruits. In contrast to the ketogenic diet, the Mediterranean can be maintained for life without health risks.