The ketogenic diet (keto) is a very low carbohydrate diet that helps burn fat. It has many advantages for weight loss and better health, but also some side effects.
- The advantages of the keto diet
- That is prohibited in the keto diet
- How 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 strict low carbohydrate diets, such as atkins or LCHF diet. These diets often end with ketogenic more or less by accident. The main difference between the strict LCHF and CETO diet is that the protein is limited in the latter.
With ketosis, the body produces small fuel molecules called "ketones". This is alternative fuel for the body.
Cetones occur if they eat very few carbohydrates (which are quickly divided into blood sugar) and a moderate amount of protein (excess protein can also become blood sugar).
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Cetones are formed in the liver of fats. 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. You can only work in glucose. . . or ketones.
In a ketogenic diet, his entire body changes the fuel supply with carbohydrates and works almost completely in fat. The insulin level becomes very low, and fat burning increases sharply. The body is easy to access its own fat reserves to burn them.
The advantages of the keto diet
The advantages of a ketogenic diet are similar to any strict low carbohydrate diet. However, the effect may be even greater, since the protein is limited. Such diet increases the level of ketones and reduces insulin level.
- Fat burning in the keto diet increases significantly, because insulin falls. This creates the ideal conditions under which weight loss can occur without hunger.
- Around 20 scientific studies show that, compared to other diets, the low carbohydrate and keto diet leads to more effective weight loss.
- Cetosis leads to sustainable fuel intake (ketones) to the brain. And in a ketogenic diet, it will avoid large fluctuations in blood sugar. This often leads to an increase in attention and greater concentration.
- Many people specifically use a keto diet to increase mental performance. After a few days (up to a week), the keto adaptation, during which a person may experience some difficulties with concentration, headaches, irritability: body and brain will change and can easily work with ketones.
- In a state of ketosis, many people experience more energy.
- The ketogenic diet can also significantly increase its physical resistance, giving constant access to the energy of its fat reserves.
- Body supply with carbohydrates (glycogen) is sufficient only for a couple of intensive training hours, or less. When, as their fat reserves will give enough energy for long and intensive classes.
That is prohibited in the keto diet
The most important thing is that to achieve ketosis you need to avoid the use of carbohydrates, ideally reduce consumption below 20 grams. The less carbohydrates, the more effective.
How to find out what you are in Ketoss?
Cetosis can be measured by trying urine, blood or breathing. But there are clear signs. Cetosis symptoms: dry mouth, thirst, frequent urine.
Dry mouth and greater thirst. If you drink enough and have enough electrolytes, you can feel in your mouth. Try to drink a cup of broth or two a day, in addition to drinking as much water as you need.
Urine increase is another symptom of ketosis.
Keto-died to ketone bodies, the smell of acetone appears from the mouth, the smell can also be "fruit" or resemble the smell of varnish liquid. This smell sometimes feels for sweat, all this will go through a short time and after a keto adaptation will pass.
Others, less specific, but more positive signs include:
Hunger reduction: Many people experience a remarkable decrease in hunger. This can be caused by the body's greater capacity to be fed by its fat reserves. Many people feel good, they eat only once or twice, they can make periodic fasting. This saves time and money, and also accelerates weight loss.
An increase in energy: after a few days, a feeling of fatigue will pass and feel an increase in energy and performance.
How to achieve sustainable ketosis
- Limit carbohydrates up to 20 grams per day.
- Squirrel restriction at a moderate level. It is necessary to remain at a level or less than 1 gram of protein per day per kg of body weight. This is approximately 70 grams of protein per day if it weighs 70 kilograms.
- There is a sufficient amount of fat to feel full.
- Avoid sandwiches when you are not hungry. Unnecessary snacks slow down weight loss and reduce ketosis.
If necessary, you must add periodic hunger, for example, 16: 8 - 16 hours of hunger and 8 hours for food consumption. This is very effective to increase ketones.
Side effects of a diet and how to avoid them
In the initial stage of the transition to the keto mode, side effects can occur, this is called Keto -Gripp. Symptoms such as fatigue, nausea, headaches, cramps, etc. appear. What should be done to prevent or relieve these symptoms:
- Drink salt and lemon water: you also need to drink a cup of broth daily.
- Gradually reduce carbohydrate consumption: a strong decrease leads to stronger symptoms
In the initial stage of a ketogenic diet, it loses water and, therefore, electrolytes. This happens because carbohydrates delay water and salt in the body, so when carbohydrates stops eating, its body loses this water.
When carbohydrates suddenly eliminated the diet, the brain needs time before they learn to use ketone bodies to obtain energy instead of sugar. This means that if carbohydrates abruptly reduce, you can obtain symptoms, such as fatigue, nausea and headaches. Reduce carbohydrate consumption for a week or more, the body will get used to burning fats and ketones instead of glucose and, the transition will occur easier and without symptoms.