This article discusses the principle of nutrition, which is called "ketogenic diet" (or "keto diet") based on the analysis of medical data. The method is tested on volunteers and provided with a wide mass. The article does not describe the entire system, however, the general principle is determined with the justification of each stage, which is more important for independent awareness and adjustment for their abilities, time, health status, etc. Recently, a harmless diet has become widespread in the world (this, in short, is the keto diet). Its essence is to exclude carbohydrates almost completely from the diet. The fact is that with a lack of glucose derived from the division of carbohydrates, the body needs to switch to another source of energy. He is already ready for this, as fat is the main source of energy, which is saved on the "rainy day". Carbohydrates are the main standard sources of energy supplying energy, despite the fact that they give less energy in KCAL than that they (4kcal/g and 9kcal/g, respectively). Because the body considers them something small. He did not even see the "tanning puzzle", unlike stored fat. Our bodies can get energy from three main groups of substances: from carbohydrates, protein and fat. From the point of view of energy value, fat (8–9. 7 kcal/g-aere and then means the energy value of "pure" substances, ie without ballast), the greatest energy capacity. Carbohydrates and protein are less rich in energy (about 4 kcal/gram). If you limit the flow of carbohydrates to a certain level, the body starts using fat and protein to produce the necessary energy. As a result of fat metabolism, so -chilonated keton bodies are formed. The formation of keton bodies, or ketogenesis, is a physical process, ie an indispensable part of energy exchange. In the process of this exchange, we get the necessary energy. The main danger of ketogenic diet is to overdo it. Some people limit themselves in food for rapid weight loss. It should not be allowed. You definitely need to follow your personal approach ("macros") so that the balance is not to break. Otherwise, it is likely that ketosis will go into a state of ketoosidosis, when there are too much ketone bodies in the body. It is a very dangerous condition that endanger the violation of the work of many organs and first, the liver. With ketosis, there is a self -regulating mechanism, when, with an increase in the number of keton bodies, their metabolism process "slow down". But there is a limit in the world, so you need to follow the established characteristics of the diet correctly. The keto diet is contraindicated in type 1 diabetes (with this type of diabetes, ketosis and ketosidosis can develop independently). In addition, the keto diet is clearly not compatible with the use of alcohol. Among other things, it is necessary to avoid conditions that can lead to dehydration, it is also dangerous. Keto diet is not one of the diets that you can start and finish. The body needs some time to adapt to this diet and enter a state called ketosis. The process usually varies from 2 to 7 days and depends on the individual characteristics of the body, the level of physical activity and the type of nutrition. If the condition of ketosis is required to enter as soon as possible, you need to spend energy on an empty stomach, and is limited to carbohydrate consumption with 20 grams per day, or less than that. In this case, it is necessary to monitor the amount of fluid. For quick penetration in ketosis conditions, you can use a method called fat post. The fat post consists of consumption of 1000 - 1200 kcal per day, while 80 - 90% percent comes from fat. It can last a very short time, up to a maximum of 5 days (usually 2-3 days), long-term fat starvation can be dangerous for your health! Ketosis can be controlled using indicator strips that determine the level of keton bodies in the urine. So this indicator can only be considered a accessory. Indicators strips can be purchased in pharmacies or via the Internet. As mentioned above, the simplest and cheapest of measuring ketosis degrees (but not at cost! ) Use special stripes (like lachmus papers something that is used to measure the acidity of fluids). There are also more advanced ways to measure the concentration of keton bodies in the body. Tools that measure the level of keton bodies in the air. Of course, they are more expensive than strips, but they serve longer and the measurement accuracy is very high. The most accurate measurement method (under household conditions) is devices that measure the level of keton bodies in the blood. They act on the similarity of domestic glucometer that use diabetics to measure blood sugar. These are very accurate equipment, but, unfortunately, are not cheap. If you follow your individual recommendations calculated using our keto calculator, you will not need to immediately need instrument. It is quite accurate to follow a diet and evaluate its position by subjective sensations. It is impossible to completely exclude the use of carbohydrates - some organs (kidney cortical substances, red blood cells and, most importantly, brain) as a source of energy only use carbohydrates (more accurate, glucose) as a source of energy. As it has already become clear, it has proved to be the effectiveness of a harmless diet. What is proposed in the article is a personal variation properly by medical knowledge and analysis, as well as from the experience of users. So, the keto diet is conditionally divided into 3 parts. They have no name, because partition is not standard and more necessary to understand. T. K. Every person works or is busy with something, take a weekly 40 -hour working week with a two -day holiday. Keto diet - The first period will suit the two -day holiday (eg Saturday and Sunday). Keto diet - second period - four weeks days, for example. (Monday-fourth). Keto Diet - Third period - The remaining day, eg respectively. (Friday). Note, those days I have allocated are conditional, but should be in a row. In the first two days of the diet, you need to exclude food intake, limited to water (coffee without tea, sugar, milk, etc. ). It is necessary to pretend to have glycogen reserves in the body. It is usually contained up to 600 grams, of which the transversely is the main supply in the broken muscles. When we die of hunger, this supply is spent on 18-26 hours depending on the load. Unlike a simple ambulance diet, in which these reserves will gradually be oxidized with fats and proteins in food (even though carbohydrates are ignored, which are still in any product in small amounts), we switch to the oxidation of lipids in the shortest possible time. In classical pathophysiology, this is the first round of complete starvation, which lasts for 4-5 days. During this period, the main exchange increases, which decreases 5-6 days to the original and bottom levels. This does not matter to us, because we will pay attention to the moment where he, the main exchange, will be the highest. It is very important to know which substance (and in which sequence) is used by the body during complete starvation. श्वसन गुणांक के निर्धारण के आधार पर (शरीर से जारी कार्बन डाइऑक्साइड की मात्रा का अनुपात एक ही समय के दौरान अवशोषित ऑक्सीजन की मात्रा में जारी किया गया) और मूत्र में नाइट्रोजन के अलगाव के लिए, शोधकर्ताओं ने पाया कि सबसे पहले स्पेयर कार्बोहाइड्रेट और श्वसन गुणांक के बाद, कुछ के बाद, कुछ के रूप में, कुछ के रूप में, कुछ के रूप में, कुछ के रूप में, कुछ के रूप में, कुछ के रूप में, कुछ के रूप में, कुछAs, as some, as some, some are described as. Complete starvation, full fasting of full fasting (at least 2 liters with water! ) Reserve begins to oxidizing fat (what we need). The respiratory ratio for oxidation of fat reaches 0. 7. Depending on the amount of spare fat, the protein begins to be used over time (the main reason, with excessive enthusiasm, should not be neglected by the tips and justification presented below, you will only harm it! ). Additionally: In this period, you can "clean" the body. If you want, using weak tea and herbal fees. It is characterized by oxidation of fat. Without control, this duration remains completely fat reserves (100%in fat depot, up to 96–97%in organs). T. K. Fat oxidation occurs in the liver, ignoring the period of this period (4-8 days) can be ignored by the liver fat intrusion, due to the fact that the liver cannot cope with the amount of fatty acids that need to be oxidized. During this period, the diet contains protein foods (fish, meat, eggs, cheese, cheese, etc. ), which are a complete list of permissible foods, diets, etc. that you can find on the Internet. It is worth noting that the power is unbalanced and it is recommended to use it additionally to use polyvitamins, as well as fiber on the spoon in the morning and evening, washed with water (for the prevention of constipation). Additionally: Fat is oxidized only by aerobic means, so the strength training on the small number or the pulse border will not bring coral results, but, most likely, the decline will fall well. It is the last part of the circle, which is characterized by comfort for the body, carbohydrate loading and relaxes. It is necessary not to overload the body. First, this main exchange is not low, but remains at a constant high level (first due to oxidation of glycogen reserves, then infection for oxidation of lipids and finally, with carbohydrate loading, the body returns to its original position). Secondly, we give the rest of the liver. Keto diet is a wonderful thing, but you need to know the remedy in everything. Carbohydrate loading so -Called is the use of "slow carbohydrates" - polycecaride. Products that do not give a sharp increase in glucose in blood plasma (blood sugar). This is for example. Pasta with difficult varieties of brown rice, wheat, porridge, etc. (you can see more on the Internet). A diet that guarantees the feeling of satisfaction and quick consequences when deciding to sit on the keto, many, yet, face the problem of cooking, as many familiar products are now prohibited. In particular, how are people who are accustomed every day for lunch soup if one of the main ingredients of the first recipes - Aloo - is a taboo? Keto diet easily faces this small problem. In this article, we offer you dishes for the most popular and lovely, which are from childhood of soup adapted to a low -power system. Each recipe has a detailed calculation of the amount of carbohydrates, which will allow you to modify or supplement the material for your taste if you want. Material: Number of carbohydrates per dish: 2. 2 Preparation: Material: For cake: For Cream: Quantity of carbohydrates per dish: 29. 3 Preparation: The number of cakes depends on the size of the form. Everything is simple. As you can see, the keto diet is not as terrible as it is represented. Well, of course, pleasant hunger! We talked about the period. Three periods enter a circle. If desired, such circles can be made up to 4-6. The rest is then recommended, because yet, this method is a quick way to lose weight - it is stress for the body. Keto diet is not a way to hurt your body. Conversely, it is a way to bring our body normal comfortably. Subject to all recommendations, the results will appear first after circles (at least 1. 5 kg in the experiment). The amount of water, depending on the weight, may vary, but pure water (tea, coffee, etc. can not be less than 1. 5 L to drink separately! ).What is ketosis
Danger of a ketogenic diet
How to record ketosis correctly
How to understand that you are in a state of ketosis
Practical equipment
I. period
Ii. Duration
Iii. Duration
Low carbohydrate dishes recipes
Potato cake
Cake merging
conclusion