A ketogenic diet (keto) is a very low carbon diet that helps to burn fat. It has many advantages for weight loss and health, but also side effects.
- Keto's diet plus
- That is prohibited from Keto's diet
- How to find out what you are in Ketos?
- Diet side effects and how to avoid them
A ketogenic diet is similar to other strict low carbon diets such as Atkins or LCHF diet. This diet often ends with ketogenic more or less accidental. The main difference between a strict LCHF and Keto diet is that the protein in the latter is limited.
With ketosis, the body produces small fuel molecules called "ketones". It is an alternative fuel for the body.
Ketones are produced if you eat very few carbohydrates (which are rapidly divided into blood sugar) and a moderate amount of protein (protein excess can also be transformed into blood sugar).
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Ketones are produced in the liver of fats. They are then used as fuel throughout the body, including the brain. The brain is an organ that spends a lot of energy daily and cannot work directly on fat. It can only work on glucose. . . Or on ketones.
In a ketogenic diet, your whole body is transferred to fuel carbohydrate supply and works almost completely on fat. Insulin levels are very low, and fat burning increases sharply. The body is easy to access your fat reserves to burn them.
Keto's diet plus
The advantages of a ketogenic diet are similar to any strict low -carbon diets. However, the effect can be even higher because the protein is limited. Such a diet increases the level of ketones and reduces insulin levels.
- Fat burning on Keto's diet increases significantly as insulin falls. This creates the ideal conditions that can lose weight without hunger.
- About 20 scientific studies show that compared to other diets, low carbon and keto diet causes more efficient weight loss.
- Ketosis causes sustainable fuel intake in the brain (ketones). And in a ketogenic diet, you will avoid large blood sugar fluctuations. This often leads to attention and increased concentration.
- Many people specially use Keto's diet to enhance mental performance. A few days later (until weeks), after a keto-adaptation, during which a person can experience some difficulties, headache, irritation-body and brain transfers and can easily work on ketones.
- In ketosis, many people experience more energy.
- A ketogenic diet can also greatly increase your physical endurance, giving you permanent energy from your fat reserves.
- Body supply with carbohydrates (glycogen) is enough for only a few hours of intense exercise or less. When, because your fat reserves will give you a great deal of energy for long and intense classes.
That is prohibited from Keto's diet
The most important thing is that to prevent ketosis you need to prevent the use of carbohydrates, ideally reduce consumption below 20 grams. The less carbohydrates, the more effective.
How to find out what you are in Ketos?
Ketosis can be measured by urine, blood or breathing testing. But there are clear signs. Symptoms of ketosis: dry mouth, thirst, frequent urination.
Dry mouth and thirst. If you drink enough and have enough electrolytes, you can feel dry mouth. Try to drink a cup of broth or two days, drink as much water as you need.
Increased urination is another symptom of ketosis.
Keton's bodies of keto-dry-dow, the smell of acetone from the mouth can be seen, the smell can also be "fruit", or resembles a smell of varnish fluid. This smell is sometimes felt by sweat, it all passes for a while and after keto-adaptation passes.
Other, less specific but more positive signs include:
Hunger Reduction - Many people experience a noticeable reduction in hunger. This can be caused by the increased body's ability to feed on its fat supplies. Many people feel great, eat only once or twice a day, you can do periodic fasting. This saves time and money and also accelerates weight loss.
Energy Increased - After a few days, the feeling of fatigue will pass and you will feel the increase in energy and performance.
How to achieve a sustainable ketosis
- Limit carbohydrates up to 20 grams per day.
- Restriction of squirrel at a moderate level. It is necessary to stay at one level or 1 gram of protein per day of kg body weight. It is about 70 grams of protein a day if weighs 70 kg.
- There is enough fat to make yourself feel fully.
- Avoid food when not hungry. Unnecessary snacks slow down weight loss and reduce ketosis.
If necessary, you should add periodic hunger, for example, 16: 8 - 16 hours of hunger and 8 hours for food consumption. It is very effective in growing ketones.
Diet side effects and how to avoid them
Side effects can occur in the early stages of keto mode - this is called Keto -gripp. Symptoms such as fatigue, nausea, headache, seizures, etc. Sh. What should be done to prevent or alleviate these symptoms:
- Drink water with salt and lemon - you also need to drink a glass of broth daily.
- Gradually reduce carbohydrate consumption - a sharp decrease causes severe symptoms
At the initial stage of a ketogenic diet, you lose water and therefore electrolytes. This is due to the fact that carbohydrates are putting water and salt in the body, so when you stop eating carbohydrates, your body loses this water.
When carbohydrates are suddenly removed from the diet, the brain needs time before it examines the use of ketone bodies instead of sugar. This means that if you dramatically reduce carbohydrates, you can get symptoms, such as fatigue, nausea and headache. Reducing carbohydrate consumption for a week or more weeks, the body will stop burning fat and ketones instead of glucose and, the transition will be easier and easier and without symptoms.