Ketogenic diet (keto) is a very low -carb diet that helps to burn fat. It has many advantages for weight loss and improved health, but also some side effects.
- The pluses of Keto diet
- Which is prohibited on Keto Diet
- How to find out what you are in Ketoss?
- Side effects of a diet and how to avoid them
Ketogenic diet is similar to other strict Low-Carb 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 Keto 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.
Ketons are produced if you eat very few carbohydrates (which are quickly split into blood sugar) and a moderate amount of protein (protein excess can also be converted into blood sugar).
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Ketons are formed in the liver of fats. Then they are used as fuel throughout the body, including the brain. The brain is an organ that consumes a lot of energy every day, and it cannot work directly on fat. He can only work on glucose . . . or ketones.
On a ketogenic diet, your whole body switches from the supply of fuel with carbohydrates and works almost completely on fat. The level of insulin becomes very low, and fat burning increases sharply. The body is easy to access your own fat reserves to burn them.
The pluses of Keto diet
The advantages of a ketogenic diet are similar to any strict low -carb diet. However, the effect can be even higher, since the protein is limited. Such a diet increases the level of ketones, and reduces the level of insulin.
- Burning fat on Keto Diet increases significantly, because insulin falls. This creates the ideal conditions under which weight loss can occur without hunger.
- About 20 scientific studies show that, in comparison with other diets, low-carb and keto diet lead to more effective weight loss.
- Ketosis leads to a sustainable fuel intake (ketones) into the brain. And on a ketogenic diet, you will avoid large fluctuations in blood sugar. This often leads to an increase in attention and increased concentration.
- Many people specifically use a keto diet to increase mental performance. After a few days (up to a week), keto-adaptation, during which a person may experience some difficulties with concentration, headaches, irritability-the body and brain will switch and can easily work on ketones.
- In a state of ketosis, many people experience more energy.
- Ketogenic diet can also significantly increase your physical endurance, giving you constant access to energy from your fat reserves.
- Supply of the body with carbohydrates (glycogen) is enough only for a couple of hours of intensive training, or less. When, as your fat reserves will give enough energy for long and intensive classes.
Which is prohibited on Keto Diet
The most important thing is that in order to achieve ketosis you need to avoid the use of carbohydrates, ideally reduce consumption below 20 grams. The fewer carbohydrates, the more effective.
How to find out what you are in Ketoss?
Ketosis can be measured by testing urine, blood or breathing. But there are clear signs. Symptoms of ketosis: dry mouth, thirst, frequent urination.
Dry mouth and increased thirst. If you drink enough and you have enough electrolytes, you can feel dry mouth. Try drinking a cup of broth or two a day, plus drink as much water as you need.
The increase in urination is another symptom of ketosis.
Keto-drying-due to ketone bodies, the smell of acetone appears from the mouth, the smell can also be "fruit", or resemble the smell of varnish fluid. This smell is sometimes felt from sweat, all this will pass for a short while and after a keto-adaptation will pass.
Other, less specific, but more positive signs include:
Reducing hunger - many people experience a noticeable decrease in hunger. This can be caused by the increased ability of the body to be fed by its fat reserves. Many people feel great, eat only once or twice a day, you can do 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 you will feel an increase in energy and performance.
How to achieve sustainable ketosis
- Limit carbohydrates up to 20 grams per day.
- Squirrel restriction to a moderate level. It is necessary to remain at a level or below 1 gram of protein per day per kg of body weight. This is about 70 grams of protein per day if you weigh 70 kilograms.
- There is a sufficient amount of fat to feel full.
- Avoid snacks when not hungry. Unnecessary snacks slow down weight loss and reduce ketosis.
If necessary, you need to add periodic starvation, for example, 16: 8 - 16 hours of hunger and 8 hours for food consumption. This is very effective for increasing ketones.
Side effects of a diet and how to avoid them
At the initial stage of the transition to Keto mode, side effects may occur - this is called Keto -Gripp. Symptoms such as fatigue, nausea, headaches, cramps, etc. appear. What needs to be done to prevent or alleviate these symptoms:
- Drink water with salt and lemon - you also need to drink a cup of broth daily.
- Gradually reduce carbohydrate consumption - a sharp decrease leads to stronger symptoms
At the initial stage of a ketogenic diet, you lose water and, therefore, electrolytes. This happens 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 it learns to use ketone bodies for energy instead of sugar. This means that if you sharply 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.