In fact, only that causes an increase in blood ketone levels can be called ketogenic diet.
But as this level is rarely controlled by researchers and only these types of nutrition, in this article, keto-diet will be called all power options with a total of carbohydrates less than 10% of daily calorie content. Here we also assign a low -carb diet, which is often distinguished as a separate type of nutrition.
Most calorie boundaries for both types of diets are as follows:
- Keto-diet-up to 5% carbohydrates per day
- Low carbohydrate-5-10%diet.
Physiological
Without it, there is no way here. Therefore, with a different diet of carbohydrates, which covers up to 60% of daily energy requirements, the body receives almost all energy from glucose - the final product of carbohydrate separation.
The cell energy system of all organs is customized to function on glucosum fuel. The energy of it is easily and quickly becomes an affordable cell. Glucose penetrates all the natural obstacles of the body (for example, in the brain), and some organs can only receive energy from it - for example, the liver and blood cells of blood.
But what if the glucose level in the blood falls - for example, you haven't eaten for a long time? Or does this blood owner go to a keto diet? Then the same fat enters the stage. It decreases to the body of the ketone (from which and the name of the diet) -the fat molecular fragment, which includes beta -oxyxylic acid, acetouxytic acid and acetone. As you can see, two of the three ketone bodies - acids. Remember for the future.
Further, the ketone body is distributed throughout the body, thanks to its small size, they penetrate well through obstacles in the organ vessels, absorbed by cells (except for liver cells, they do not know how to) and give more energy per unit of mass than glucose.
What is the catch?
First: Ketone body - acid. And the increase in their concentration in the blood shifts its acid-base balance.
Yes, in healthy adults, blood pH will not change to critical indicators. And in children or, for example, diabetics, this is a relatively frequent phenomenon.
Maybe you heard about "acetone improvement" in young children? Which, to return to normal, you need to drip glucose or, if the condition allows you to steal sweet compost on one teaspoon (because which large amounts cause vomiting) for several days? TheseKetoacidosis- Increases the body's body content with blood oxidation, which we try to call them with a diet.
Second: Getting energy from the ketone body in chemistry is completely different from glucose. With regular nutrition, this road is rarely involved, the enzymes are required.
Therefore, the transition between normal and keto-diet can be heavy. But-and this attracts athletes-diet-diet training energy from fat, and then the body is easier to rebuild.
Ketogenic diet and overweight
Everything here looks very optimistic. In this study, for a year in Keto-Dita, people with obesity fall 19. 9 kg, and people with the same obesity, but only reduce calories-7 kg. Also, the weight after moving with keto back to normal power continues to decline.
In the same study, which lasted for two years, in Keto-Dita, participants lowered 12. 5 kg mainly due to fat, their waist numbers decreased, and at the same time, people lost only 4. 4 kg on normal diets.
On keto-dita, combined with training, participants lost weight due to fat. At the same time, the control group with regular nutrition and the same training gained weight. The calorie content of the diet in both groups is unlimited.
Review of publications on the effectiveness of ketogenic diets in obesity confirms its effectiveness and creates some important warnings:
- Be sure to control kidney work;
- A neat and gradual transition to keto-diet and returning to traditional nutrition is important;
- This period can change from two weeks to a year or more (usually the rigidity of carbohydrate receipts - less than 5% of the calories of the day - set for a limited period, softer options - for several months or more);
- Keto diet is a treatment of obesity and its attitude should be another drug, with national control and doctor's supervision.
Keto's diet and sports decisions
Based on the features of glucose metabolism and ketone body, it can be assumed that traditional diets with a large number of carbohydrates better provide the body's needs during high intensity loads.
And keto-diet trains the ability to receive energy from fat, increase tolerance and produce many low intensity. Well, at the same time, pounds are clearly facilitated by kilograms. The study partially confirmed this.
For example, in a group of athletes involved in running sports, after three weeks of keto-diet, VO2max increased, but the result was worse, as more oxygen was needed to oxidize ketone. In diet groups with carbohydrates regularly or are always accessible to the same training, the results are improving.
As we expect, even the short -term keto diet (4 days) exacerbates the results in high intensity training anaerobic.
After 12 weeks, athletes involved in durability athletes, mass 5. 9 kg decreased, subcutaneous fat amounts decreased, ketone body level increased by 5 times, but yield in tension training (compared to control groups receiving normal carbohydrate amounts). It may be due to the fact that during the test of running a group on dried water keto with electrolyte, and a control of carbohydrate groups.
The combination of powerlifting and keto-diet helps to effectively eliminate fat while maintaining sports (research) indicators, and logic is not suitable for recruiting muscle mass.
Total:
- The keto diet enhances the Max VO2, great for the training season with the focus of durability when long -term low intensity training takes place.
- The large amount of exercise in combination with keto-diet reduces the amount of fat, weight and muscle damage after load (because lactate is not formed from the body).
- On the other hand, a decrease in glycogen reserves and low enzyme activity separating them worsening speed work.
Ketogenic diet and various diseases
When keto-diet only appears (and it is 1920, then people do not suffer from obesity, they rejoice in it), it gains popularity as an effective way to reduce the country in epilepsy. Now it is also used as an additional treatment of cases of epilepsy that is difficult for drug therapy, although it works at the molecular level - it remains inaccessible.
In second -type diabetes patients (non -insulin -dependent), the keto diet is effective (better than a low calorie diet) and a safe way to lose weight and control blood glucose levels.
Keto diet also helps with polycystic ovarian syndrome, reducing psychological and physiological symptoms.
Side effect
The keto diet is not the most physiological diet, it greatly changes metabolism, forcing it to work in "reserve" mode, which, with normal nutrition, is extremely rare.
Therefore, unpleasant sensations, especially when switching to a keto diet and vice versa, are often found. The most common are headaches, nausea, vomiting, stool disorders, back pain.
Mineral and fat metabolism, kidney formation, metabolic acidosis (blood pH changes in acids) are less likely. In children and people with sensitivity to insulin, acidosis can achieve critical meaning, leading to coma.
To avoid these side effects, during keto-diet, you need to take vitamins, minerals, protein, drink plenty of water and have plenty of vegetables. It is possible to include medications in the diet.
That is contraindicated in keto-diet
First of all, people with congenital fat metabolism disorders. If you have this, most likely you know about it. But to check it won't hurt.
Keto-diet is also forbidden to people with porphyria and lack of pyrowat-carboxylase (sorry for the words like here, but, again, if someone has this diagnosis-they will see it and will not harm the health in Keto-diet).
For people with second type of diabetes, take type 2 types 2 types 2, they should change treatment or even prevent keto-diet.
Total: What, to whom and how to eat and whether you need it at all
True keto diet -is actually more effective than calories that easily helps reduce fat weight in the body without losing muscle. It also helps with some endocrine pathology.
The low power of carbohydrates stimulates the way to gain energy from fat, so that the body is easier to rebuild this version of metabolism with prolonged low intensity loads. The results have not changed, and sometimes it gets worse. In sprint, they always get worse. The keto diet should be practiced in the middle of the training season, when the start -up start, the number is large, and the speed is low.
Before changing the type of power, you need to make sure that you have everything with fat exchange. The entrance to the diet and out of it should be gradually, with careful monitoring of well -being. During the diet, it is important to drink plenty of water, there are vegetables, taking vitamins and trace elements.
It is best to treat keto-diet not as a diet, but as a medical event that requires a continuous laboratory and better medical control.
As a safer option with close results, we offer a low carbohydrate diet (where about 10% of the daily diet is carbohydrates) with periodic entry in useful carbohydrate product diets such as cereals. He has less side effects, and the results are close.
And as an experiment, try to remove fast carbohydrates from the diet. There are many harm from them, no benefits (except for the delicious cake of the cake), weight loss, at the same time you will find out what is with carbohydrate restrictions - a successful attempt from all sides!
Run a lot, eat delicious and healthy!