Strictly speaking, only what causes an increase in blood ketone body levels can be called a ketogenic diet.
But since this level is rarely controlled by research participants and simply following this type of feeding, in this article, Keto -diet is called all energy options, less than 10% of daily calorie content. Here we also name a low carbon printer diet, which is often distinguished as a separate type of meal.
Most of these types of diet calorie border are as follows:
- Keto-diet per day 5% carbohydrates
- Low carbon prince diet -5-10%.
Physiology
Without it, there is no way here. So, with a variety of carbohydrates, with a variety of diets, with up to 60% of daily energy needed, the body gets almost all energy from glucose - the final product of carbohydrate division.
The energy systems of the cells of all organs are adapted to work on glucosum fuel. The energy is easily and quickly accessible cells. Glucose penetrates all the natural barriers of the body (for example, in the brain), and some organs can only get energy - for example, liver and red blood cells.
What if blood glucose levels fall - for example, you haven't eaten for a long time? Or did this blood owner go to Keto's diet? Then the same fat enters the scene. It dissolves on ketone bodies (location and where the diet name is)-fragments of fat molecules that include beta-oxidylic acid, acetoxic acid and acetone. As you can see, two of the three ketone body - acids. Remember for the future.
In addition, the ketone organs are distributed throughout the body, thanks to their small size, they are well penetrated into the vessels of the organs that are absorbed by cells (except for liver cells, they do not know how) and give even more energy to the unit than glucose.
What is the catch?
First: ketone bodies - acids. And the increase in their concentration in the blood changes the balance of its acid base.
Yes, in healthy adults, blood pH does not change in critical indicators. And in children or, for example, diabetics, this is a very common occurrence.
Could you have heard about "increased acetone" in young children? Which, to get back to normal, do you need to drop glucose or, if the condition allows you to steal a sweet compote on a teaspoon (since any large volume causes vomiting) for several days? ThisKetoacidosis- The increased content of ketone bodies with oxidation of blood, which we try to artificially call on a diet.
Second: The production of chemically energy from ketone organs is completely different compared to glucose. With normal nutrition, this trail is rarely involved, with the necessary enzymes a few.
Thus, the transition between the usual and the Keto-diet can be severe. But this attracts athlete-keto-diet trains to energy from fats, then the body is easier to recover.
Ketogenic diet and excess weight
Everything here looks very optimistic. In this study, for a year at Keto -Dita, people with obesity dropped 19. Moreover, the weight with Keto has decreased again after the usual energy is transferred.
In a similar study, which lasted for two years, the participants fell 12, 5 kg, mainly due to fat, their waist volume decreased, and at the same time, humans lost only 4 kg of normal diet.
At Keto-Dita, with exercise, participants lost weight because of fat. At the same time, the control group gained regular nutrition and the same exercise. The caloric content of the diet in both groups was not limited.
Publications Overview of the efficacy of a ketogenic diet in obesity confirms its effectiveness and creates some important warnings:
- Make sure you control your kidneys;
- Cleanliness, gradual transition to Keto-diet and traditional nutrition is important;
- Duration may vary from two weeks to one year or more (usually a rigid restriction of a carbohydrate receipt - less than 5% of the day calorie - is prescribed for a limited period, with mild options - for several months or more);
- Keto diet is a treatment for obesity and should be dependent on any other medicine, under the control of the state and under the supervision of a physician.
Keto's diet and sports results
Based on the characteristics of glucose metabolism and ketone organs, it can be assumed that a traditional diet that has large carbohydrates better provides body needs during short high intensity loading.
And Keto-diet trains the ability to get energy from fat, improve tolerance and cause high intensity. At the same time, kilograms are clearly promoting kilograms. Studies have partially confirmed this.
For example, in a group of athletes who participated in sports walking, three weeks after Keto-diet, VO2Max increased, but the results deteriorated because more oxygen is needed to oxidize ketone bodies. In a group of diets that have periodically or permanently available carbohydrates with the same training, the results have improved.
As we were expecting, even short -term (4 days) Keto diet worsens the results in anaerobic high -intensity exercises.
After 12 weeks, the athletes involved in durability, 5. 9 kg of mass decreased, the amount of subcutaneous fat decreased, the level of ketone organs increased 5 times, but the results of the durable training (compared to the control group that received the usual amount of carbohydrates). Perhaps because of the test during exercise, a group of keto-red water with electrolytes and control group carbohydrate drinks.
The combination of powerlifting and keto-diets helps to effectively remove fat when maintaining sports indicators (research) and is not logical to compete muscle mass.
Total:
- Keto diet increases the VO2 maximum, it is perfect for the focus of durability for the study season, when long -term low -intensity exercise is prevalent.
- The volume of large exercise along with Keto-diet reduces the amount of fat, weight and muscle damage after loading (since lactate is not formed from ketone bodies).
- On the other hand, decrease in glycogen reserves and low enzyme activity that worsens the effects of speed work.
Ketogenic diet and various diseases
When Keto-Diet only appeared (and it was in 1920, people did not suffer from obesity, they were happily suffering from him), he gained popularity as an effective remedy for epilepsy. It is now used as an additional treatment for epilepsy drugs that are difficult to therapy, though it works at a molecular level - it is not clear.
In patients with type 2 diabetes (not dependent on insulin), the Keto diet has been effective (usually rather than the usual low -calorie diet) and a very safe way to reduce weight and control blood glucose levels.
Keto diet also promotes polycystic ovary syndrome, reducing both psychological and physiological symptoms.
Side effects
The Keto diet is not the most physiological diet, it greatly changes metabolism, forcing it to work in a "backup" mode, which is very rare.
Therefore, there are often various unpleasant sensations, especially when switching to keto diet, and on the contrary, it is often found. The most common are headaches, nausea, vomiting, feces, spinal pain.
Mineral and fat metabolism, renal stones, metabolic acidosis (change of blood pH) are less likely to be acidic. In children with impaired sensitivity to insulin and acidosis can reach the critical meanings that the coma will lead.
To avoid these side effects, during keto-diets, you need to take vitamins, minerals, protein, drink a lot of water and a lot of vegetables. It is possible to get drugs in the diet.
Who is contraindicated in Keto-Diet
First of all, people with congenital fat metabolism disorders. If you have this, you probably know about it. But his check does not hurt.
Keto-diet is also prohibited for people with porphyria and a shortage of pyruat-carboxylase (sorry for such words here, but once again, if one has any of these diagnoses, he will see it and not risk the Keto-diet).
For people with type 2 diabetes, type 2 of sodium-glucose cotter 2.
Total: What, whom and how to eat and at all you need
Keto diet is really more effective than limiting simple calories to reduce fat weight in the body without losing muscle. It also promotes endocrine pathology.
Low carbon power stimulates the path of energy from fats so that the body is easier to restore on this version of metabolism with low intensity load. The results do not change and sometimes get worse. In sprint, they will always worsen. Keto diet should be used in the middle of the study season, when a significant start is far away, the volumes are high and the speed is low.
Before changing the type of power, you need to make sure you have everything to exchange fats. The entrance to the diet and the exit from it should be gradually, with careful monitoring of prosperity. Diets are important to drink a lot of water, there are vegetables, vitamins and trace elements.
It is best to treat keto-diet not as a diet, but as a medical event that requires a permanent laboratory and desirable medical control.
As a safer option, with close results, we offer a low carbon in which a diet (which is about 10% of the daily diet), with periodic incorporation, in the diet of carbohydrate useful products such as whole grains. It has fewer side effects and the results are close.
And as an experiment, try to remove fast carbohydrates from the diet. They have caused a great deal of damage, no benefits (except for eating delicious cake joy), the weight will be reduced, at the same time you will find out what is with carbohydrate limit - a successful experiment from all sides!
Run a lot, eat delicious and be healthy!