Strictly speaking, only one that causes the increase in the level of ketone blood cells can be called a ketogenic diet.
But since this level has been extremely controlled by research participants and simply adhering to this type of diet, in this article will be called any electricity capacity with the amount of carbohydrates less than 10% of the daily calories. Here we also assigned a low-blooded princeps diet that is often different as a separate type of diet.
Most of the sources of the calorie border for these two types of diet are as follows:
- Keto-diet-up-5% carbohydrate per day
- Diet with low carb-princeps-5-10%.
Physiology
Without it, there is no chance here. Thus, with a different diverse nutrition with carbohydrates, which covers up to 60% of daily energy, the body receives almost all energy from glucose - the final product splitting carbohydrates.
Energy cells of all bodies are adapted to work on glucosum fuel. Energy from it easily and quickly becomes affordable cells. Glucose penetrates all natural barriers of the body (for example, there are such in the brain), and some organs can only get energy from it - for example, liver and red blood grains.
But what if the blood glucose level falls - for example, you haven't eaten long? Or the owner of this blood went to Keto diet? Then the same fat enters the stage. Breaks up on kettan bodies (where the nourishment name) -short fragments of fatty molecules involving beta-oxyxic acid, acetoxic acid and acetone. As you can see, two of three ketones of bodies - acids. Remember for the future.
Furthermore, the body of the konet is distributed all over the body, thanks to its small size, they penetrate the barriers in bodies of bodies, absorbed cells (other than the cells of the liver, do not know) and give even more energy per unit of glucose.
What is catch?
First: Ketone bodies - acids. And the increase in their blood concentration moves its balance acid.
Yes, in healthy adults, pH blood will not change to critical indicators. And in children or, for example, diabetics, this is a fairly common occurrence.
Maybe you heard about "increased acetone" at the little children? Which will return to normal condition, you need to drip glucose or, if the condition allow you to steal sweet compotes on the teaspoon (because any large amounts causing vomiting) a few days? ThisKetoacidosis- Increased content of chatonic bodies with blood oxidation, which we try to artificially call a diet.
Second: Getting energy from ketone in chemically is completely different in relation to glucose. With a normal diet, this path is rarely involved, the necessary enzymes are small.
Therefore, the transition between ordinary and keto diet can be difficult. But - and this attracts the athletes-keto-diet train the way of fat energy, and then the body is easier to renew.
Ketogenic diet and excess weight
Everything looks very optimistic here. In this study, in a year on Keto-Doti, people with obesulation fell 19, 9 kg, and people with the same obese, but simply reduced calories-7 kg. Moreover, the weight after switching from Keto back to the usual strength continued to decline.
In a similar study, which lasted for two years, the participants fell 12, 5 kg mainly because of fat, their volume waisted, and at the same time people lost only 4, 4 kg on a normal diet.
On Keto-Ditti, in combination with training, participants lost weight due to fat. At the same time, the control group with regular nutrition and the same trainings received weight. The content of the calorie diet in both groups was not limited.
Overview of publications on the efficiency of ketogenic nutrition in obesity confirms its efficiency and consists of several important warnings:
- Be sure to control the kidney work;
- It is important neat, gradually transition to keto diet and return to traditional nutrition;
- The duration can vary from two weeks to a year or more (usually a rigid limit of carbohydrate receipt - less than 5% of the calorification day - prescribed for a limited period, softer options - a few months or more);
- The keto diet is the treatment of obesity and attitude towards him should be like any other medicine, with control of the state and supervision of the doctor.
Keto Diet and Sports Results
Based on the characteristics of glucose and ketical metabolism, it can be assumed that traditional nutrition with large amounts of carbohydrates is better provides the needs of the body during short forks - security burdens.
And Keto-Diet trains the ability to receive fat energy, improving tolerance and results in long low intensity loads. Well, at the same time, kilograms are obviously facilitating weight. Studies partially confirm this.
For example, in a group of athletes who deal with sports walking, after three weeks of keto-diet, VO2Max increased, but the results have worsened, because more oxygen is taken to oxidize the body of ketone. In a dietary group with periodic or constant affordable carbohydrates with the same training, the results have been improved.
As we expected, even short-term (4 days) Keto Diet worsens the results in the anaerobic high-intensity exercises.
After 12 weeks, athletes involved in the athletes, mass 5, 9 kg, cephon level increased 5 times, but the results of the training group (compared to the control group received the usual amount of carbohydrates) did not change. Perhaps due to the fact that during the test performs a group on keto-red dried water with electrolytes, and control group carbohydrate drinks.
The combination of inclusion and keto-diet helps effectively removing fat with the maintenance of sports indicators (research) and logically not suitable for recruiting muscle mass.
Total:
- The Keto Diet increases VO2 Max, is great for training season with a focus of endurance when long-term low intensity training prevails.
- Large training volumes in combination with keto diet reduce the amount of fat, weight and muscle damage after load (since the lactate is not formed from the ketnon bodies).
- On the other hand, a reduction of glycogen and low activity enzymes that share exighs speed results.
Ketogenic diet and various diseases
When the keto-diet appeared (and was in 1920. At the time, people did not suffer on obesity, they were looking forward to it), received popularity as an effective means of alleviating the state in epilepsy. It is now also used as an additional treatment of drugs of epilepsy cases that are difficult for drug therapy, although it operates on a molecular level - remains fully intelligible.
In the patient with the diabetes of the second type (does not depend on insulin), the keto diet was shown to be effective (better than the usual low-calorie nutrition) and a fairly safe way to reduce the weight of blood glucose.
Keto Diet also helps in the policystic ovarian syndrome, reducing both psychological and physiological symptoms.
Side effects
Keto Death is not the najšolosno diet, very much changes metabolism, forcing it to work in the "Reserve" mode, which, with a regular diet, is extremely rare.
Therefore, there are often different unpleasant sensations, especially when transferred to the keto diet and vice versa, are often found. The most common headaches, nausea, vomiting, chair disorders, back pain.
Metabolism of mineral and fat, renal stones, metabolic acidosis (change in the blood pH) are less possible. In children and people with impaired sensitivity to insulin, acidosis can reach critical meanings, leading to whom.
To prevent these side effects during keto-diets, you need to take vitamins, minerals, proteins, drink lots of water and has a lot of vegetables. It is possible to include medicines in a diet.
Who is contraindicated in keto-diet
First of all, people with innate disorders of fat metabolism. If you have this, you most likely know about it. But to check that they won't hurt.
Keto-Dieta is also banned to people with porhood and lack of pyrowat-carboxylaza (I'm sorry about such words, but again, if a person has any of these diagnoses - they will see him and will not see him and will not risk health at keto).
For people with the diabetes of another type, getting a sodium glucose COTER type 2 type 2. They should change treatment or avoid keto diet.
Total: What, to whom and how to eat and do you need
The keto diet is really more efficient than simple calorie restrictions, help reduce weight fat in the body without losing muscles. It also helps in some endocrine pathologies.
The low carbohydrate power stimulates the way to gaining energy energy so that the body is easier to renew on this version of metabolism with extended low intensity load. The results do not change, and sometimes even worsen. In sprint they are always worse. The keto diet needs to be practiced in the middle of the training seasons, when the remains are far away, the volume are large, and the speeds are low.
You must be sure to make sure you have everything in order exchanging fat before changing the type of type. The entry into the diet and exit from it should be graded, with careful waste monitoring. During the diet, it is important to drink plenty of water, there are vegetables, taking vitamins and trace elements.
It is better to treat Keto diet not as a diet, but as a medical event that requires a permanent laboratory and possibly medical control.
As a safer option with close results, we offer a low carb diet (which is approximately 10% of the daily carbohydrate diet) with periodic inclusion in the nutrition of useful carbohydrates such as whole cereals. There are fewer side effects, and the results are close.
And as an experiment, try to remove fast carbohydrates from the diet. There is a lot of damage, no use (except for the joy of a delicious cake), the weight will be reduced at the same time, you will find out what with the carbohydrate restriction - a successful experiment from all sides!
Run a lot, eat delicious and be healthy!