The ketogenic diet (keto) is a very low -hearted diet that helps to burn fat. It has many advantages for weight loss and improved health, as well as some side effects.The advantages of the KATO dietProhibited on the keto dietHow to find out what you are in Ketoss?Side effects of a diet and how to avoid them
The ketogenic diet is similar to other rigorous low carbohydrate diets such as the Atkins or LCHF diet. These diets often end with ketogen more or less randomly. The main difference between the strict diet LCHF and KETO is that the protein is limited to the latter.With ketosis, the body produces small fuel molecules called "ketones". This is an alternative fuel for the body.The ketones are produced if you eat very few carbohydrates (which are rapidly divided into blood sugar) and a moderate amount of protein (excess protein can also be converted into blood sugar).How to lose weight on baby food?The ketones are formed in the liver of fat. They are then used as fuel throughout the body, including the brain. The brain is an organ that consumes a lot of energy every day and cannot work directly in fat. Can only work in glucose. . . or ketones.In a ketogenic diet, your whole body moves from carbohydrate fuel supply and works almost completely in fat. The insulin level becomes very low and the burning of fat increases sharply. The body is easy to access your own fat reserves to burn them.The advantages of the KATO diet
The advantages of a ketogenic diet are similar to any rigorous low -periphery diet. However, the result may be even higher, as protein is limited. Such a diet increases the level of ketones and reduces the level of insulin. Burning fat on the keto diet increases significantly because insulin drops. This creates the ideal conditions in which weight loss can occur without hunger.About 20 scientific studies show that, compared to other diets, the low carbohydrate and KETO diet leads to more efficient weight loss.Ketosis leads to a sustainable fuel intake (ketones) in the brain. And in a ketogenic diet, you will avoid large fluctuations in blood sugar. This often leads to increased attention and increased concentration.Many people specifically use a vacuum diet to increase mental performance. After a few days (up to a week), the KETO-adaptation, during which a person can face some difficulties with concentration, headaches, irritability-the body and the brain will change and can easily work in ketones.In a state of zeal, many people experience more energy.The ketogenic diet can also significantly increase your natural strength, giving you constant access to energy from your fat reserves.Body supply to carbohydrates (glycogen) is enough only for a few hours of intensive training or less. When, as your fat stocks give enough energy for long and intensive classes.
Prohibited on the keto diet
Most importantly, in order to achieve ketosis you need to avoid using carbohydrates, ideally reduce consumption below 20 grams. The less carbohydrates, the more effective. How to find out what you are in Ketoss?
Keeping can be measured by the test of urine, blood or breathing. But there are clear signs. Symptoms of ketosis: dry mouth, thirst, frequent urination.Apartment and increased thirst. If you drink enough and have enough electrolytes, you can feel dry mouth. Try drinking a cup of broth or two a day, as well as drink as much water as possible.Increasing urination is another symptom of ketosis.Keto-drill-panel in ketone bodies, the smell of acetone occurs in the mouth, the smell can also be "fruits", or resemble the smell of the fluid varnish. This smell is sometimes felt by sweat, all of which will pass for a while and after a keto-adjustment it will pass.Other, less specific but more positive signs include:Reduction of hunger - many people experience a remarkable decline in hunger. This can be caused by the body's increased ability to be powered by fat reserves. Many people feel great, they eat only once or twice a day, you can make periodic fasting. This saves time and money and also accelerates weight loss.An increase in energy - after a few days, you will pass a feeling of fatigue and you will feel increased by energy and performance.How to achieve sustainable ketityLimit carbohydrates up to 20 grams a day.Squirrel restriction to a moderate level. It is necessary to stay at a level or below 1 gram of protein per day per kg body weight. It is about 70 grams of protein a day if you weigh 70 kg. There is a sufficient amount of fat to feel full.Avoid snacks when you are not hungry. Unnecessary snacks slow down weight loss and reduce ketosis.
If necessary, you should add periodic starvation, for example, 16: 8 - 16 hours of hunger and 8 hours for food consumption. This is very effective in increasing ketones.Side effects of a diet and how to avoid them
At the initial stage of transition to vacuum mode, side effects may occur - this is called Keto -gripp. Symptoms such as fatigue, nausea, headaches, cramps etc. What should be done to prevent or relieve these symptoms:Drink water with salt and lemon - you should also drink a cup of broth daily.Gradually reduces carbohydrate consumption - a sharp decrease leads to stronger symptoms
At the initial stage of a ketogenic diet, you lose water and, therefore, electrolytes. This is because carbohydrates delay water and salt in the body, so when you stop eating carbohydrates, your body loses this water.When carbohydrates were suddenly removed from the diet, the brain needs time before learning to use ketones for energy instead of sugar. This means that if you severely reduce carbohydrates, you can get symptoms such as fatigue, nausea and headaches. Reduce carbohydrate consumption for a week or more, the body will get used to burning fat and ketones instead of glucose and the transition will occur easier and without symptoms.
