Strictly, only the one that causes an increase in the level of ketone bodies can be called a ketogenic diet.
However, since this level is extremely rarely controlled by research participants and simply followers of this type of nutrition, in this article, keto-diet is called all energy, less than 10% of the daily calorie content. Here we also order the diet of low -carbohydrate princes, which are often distinguished as a separate nutritional type.
Most sources of calorie boundaries for these two types of diets are as follows:
- Keto-diet-up to 5% carbohydrates a day
- Low Carbohydrate-Princeps Diet-5-10%.
Physiology
Without it, there is no way here. So, with various carbohydrates that cover up to 60% of the daily energy requirement, the body receives almost all energy from glucose -the end product of carbohydrate.
The energy systems of all organ cells are adapted to the formation of glucosum fuel. This becomes easily and quickly affordable cells. Glucose penetrates all the natural obstacles of the body (for example, there are such in the brain) and some organs can only obtain energy - for example, liver and blood red blood cells.
But what if glucose levels fall in the blood - for example, you didn't eat long? Or is the owner of this blood in the keto diet? Then the same fat enters the stage. The ketone bodies are divided into (from where and the name of the diet), the fragments of fatty molecules, which include beta-oxixyl acid, acetouxytic acid and acetone. As you can see, two of the three ketone bodies - acids. Remember the future.
In addition, ketone bodies are distributed throughout the body, their small size penetrates well through the organs of the organs, absorbed by cells (except liver cells, do not know how to), and give more energy per unit than glucose.
What is the catch?
First: ketone bodies - acids. And the increase in blood concentration in the blood displays the acid-base balance.
Yes, in healthy adults, the pH of blood does not change critical indicators. And in children or, for example, diabetics, this is a fairly common phenomenon.
Did you hear about the "increased acetone" of toddlers? Which one should drip glucose to return to normal, or if the condition allows you to steal a sweet compote on a teaspoon (because any large amount causes vomiting) for several days? ThisKetoacidosis- The increased content of ketone bodies with blood oxidation, which we artificially try to call with a diet.
Second, the acquisition of energy from ketone bodies is completely different from glucose. With normal nutrition, this path is rarely involved, the necessary enzymes are low.
Therefore, the transition between normal and keto-diet can be difficult. But it attracts athletes keto-deet to attract the energy of the fat and then the body can be rebuilt more easily.
Ketogenic diet and overweight
Everything here is very optimistic. In this study, obese people decreased 19, 9 kg for one year of the Keto Dita, and with the same obesity, but simply reduced their calories-7 kg. In fact, the weight after the conversion with keto continued to normal.
In a similar study that lasted for two years, at Keto-Dita, participants decreased 12, 5 kg, primarily due to fat, their waist decreased, and at the same time people lost only 4, 4 kg due to a normal diet.
In combination with the training, the participants have lost weight due to the fat. At the same time, the control group with regular nutrition and the same workout received weight. The calorie content of the diet was not limited in both groups.
In obesity, a review of publications on the efficiency of the ketogenic diet confirms its effectiveness and causes many important warnings:
- Be sure to check the work of the kidneys;
- It is important to return to keto-diet and traditional nutrition;
- The duration may vary from two weeks to at least one year (usually a rigid restriction of carbohydrates - less than 5% of daily piracy - is required for a limited period of time, for several months);
- The keto diet should be the treatment of obesity and its attitude should be all other medicines, under the control of the state and the supervision of the doctor.
Keto diet and sports results
Based on glucose metabolism and the characteristics of ketone bodies, a traditional diet with a large amount of carbohydrates better provides the body's needs during short, high intensity loads.
And keto-diet enables fat energy, improved tolerance, and leads to a long intensity. Well, at the same time, kilograms clearly facilitate the kilograms. Studies partly confirm this.
For example, in a group of sports athletes, Keto-Diet increased after three weeks, but the results have deteriorated as more oxygen is needed to oxidize ketone bodies. In a group with regular or continuously accessible carbohydrates, the results have improved.
As we expected, even the short-term (4-day) keto diet deteriorates the results of anaerobic high-intensity exercises.
After 12 weeks, athletes involved in endurance athletes decreased 5, 9 kg, the amount of subcutaneous fat decreased, the level of ketone bodies increased five times, but the results of the stiffening training (compared to the usual amount of carbohydrate control group) did not change. It may be due to the fact that during the test, a group of keto-red dried water with electrolytes and a control group carbon hydrate drinks.
The combination of strength lifting and keto diets helps to effectively remove fat while maintaining sports indicators (research) and logical that it is not suitable for recruiting muscle mass.
Complete:
- The keto diet increases the VO2 Max, great during the training season, in the persistence focus, when long-term, low-intensity training prevails.
- Combined with keto-diet, high training quantities reduce the amount of fat, weight and muscle damage after the load (as lactate is not formed from the ketone bodies).
- On the other hand, the reduction of glycogen reserves and the low activity of the enzymes that divide it worsen the results of speed work.
Ketogenic diet and various diseases
When the keto-diet only appeared (and 1920, people were not suffering from obesity, they were happy), it became popular as an effective means of alleviating the state in epilepsy. It is also used as a further treatment for epileptic cases, which are difficult to treat medication, although it works at a molecular level - this is not entirely understandable.
In patients with second type of diabetes (not dependent on insulin), the keto diet has been proven to be effective (better than the usual low -calorie diet) and is quite safe to reduce weight and regulate blood glucose levels.
The keto diet also helps with polycystic ovary syndrome, reducing both psychological and physiological symptoms.
Side effects
The keto diet is not the most subinfinological diet, it greatly modifies metabolism and forces you to work in "reserve" mode, which is extremely rare with the usual nutrition.
Therefore, they often find various discomfort, especially when switching to the keto diet and vice versa. The most common are headaches, nausea, vomiting, stool disorders, back pain.
Metabolism of minerals and fats, kidney stone formation, metabolism acidosis (changes in blood pH on the acidic side) are rare. In children and humans against insulin, acidosis can achieve a critical meaning, which can lead to a coma.
To prevent these side effects, keto diets should be taken during keto diets, vitamins, minerals, protein, drink a lot of water and a lot of vegetables. It is possible to involve medicines in the diet.
Who is contraindicated in the keto-diet
Above all, people with congenital fatty metabolism are people with disorders. If you have it, you probably know about it. But check that it doesn't hurt.
Keto-diet is also forbidden for people with Porfiria and Pirowat-carboxylase deficiency (sorry for such words here, but again, if a person has one of his diagnosis, he will see him and will not risk health on a keto-diet).
For people with type of diabetes, taking type 2 sodium glucose coter. Treatment must be changed or Keto-Diet should also be avoided.
Total: what, to whom and how to eat and you need it at all
The keto diet is indeed more effective than a simple calorie restriction that helps to reduce the weight of the fat in the body without loss of muscle. It also helps in some endocrine pathologies.
Low carbohydrate power stimulates the energy path to fat, making the body more easily rebuilt on this version of metabolism with a long -term, low intensity load. The results do not change and sometimes get worse. It always deteriorates in sprint. The Keto diet should be practiced in the middle of the training season when important starts are far from, the quantities are large and the speed is low. 
Before we change the type of energy, you need to check that everything is fine with the replacement of the fats. The diet and the exit should be gradual with careful observation of well -being. During your diet, it is important to drink a lot of water, there are vegetables, vitamins and trace elements.
It is better to treat the keto-diet not as a diet, but as a medical event, which requires a permanent laboratory and preferably medical examination.
As a safer way, we offer low -carbohydrate -containing springs (with approximately 10% of the daily diet), regularly inserted into useful carbohydrate products such as a wholegrain diet. It has fewer side effects and the results are close.
And, as an experiment, try to remove fast carbohydrates from the diet. They have a lot of damage, no benefit (except for the delicious cake), the weight is reduced, but you will find out what is limiting carbohydrates - a successful attempt from all sides!
Run a lot, eat delicious and be healthy!