Ketogenic nutrition (Keto) is a very low diet that helps burn fat. There are many benefits for weight loss and improved health, but also some side effects.
- Pluse keto child
- Which is prohibited on keto diet
- How to find out what you are in Ketos?
- Nutrition side effects and how to avoid them
Ketogenic nutrition is similar to other strict low-carbohydrate diets, such as atkins or lchf diet. This child often ends with ketogenic more or less accident. The main difference between strict LCHF and the keto diet is that protein is limited in the latter.
With ketosis, the body produces small fuel molecules called "Ketone". This is an alternative body fuel.
Keton are produced if you eat very little carbohydrates (which is quickly divided into blood sugar) and a moderate amount of protein (excess protein can turn into blood sugar).
How to lose weight in baby food?
Ketone forms in the fanta liver. Then they are used as fuel throughout the body, including the brain. The brain is an organ that spends a lot of energy every day, and cannot work directly on fat. He can only work on glucose. . . or ketones.
On a ketogenic diet, your whole body transitions from supplying fuel carbohydrates and acts almost completely on fat. Insulin levels are becoming very low, and fat ignition is suddenly increasing. The body is easy to access your own fat reserves to burn them.
Pluse keto child
The benefits of a ketogenic diet are similar to any strict diet with a low diet. However, the effect can be even greater because the protein is limited. Such a diet increases the level of ketone and reduces insulin levels.
- Fat combustion on Keto diet increases significantly, because insulin falls. This creates ideal conditions under which weight loss can occur without hunger.
- About 20 scientific studies shows that, compared to other diets, low-carb and keto diet lead to more efficient weight loss.
- Ketosis leads to a sustainable fuel entry (ketone) to 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 especially use the keto diet to increase mental performance. After a few days (up to week), keto-adaptation, during which one can experience some difficulties with concentration, headache, irritability - the body and the brain will switch and can be easily worked on ketons.
- In a state of ketosis, many people experience more energy.
- Ketogenic nutrition can also significantly increase your physical endurance, which gives you a constant access to energy from your fats.
- Supply of carbohydrates (glycogen) is just a few hours of intense training, or less. When, how fat reserves will provide you with enough energy for long and intensive classes.
Which is prohibited on keto diet
The most important thing is that you need to avoid using carbohydrates for achieving ketosis, ideally reduce consumption under 20 grams. Less carbohydrates, more efficient.
How to find out what you are in Ketos?
Ketosis can be measured by testing urine, blood or breathing. But there are clear signs. Symptoms of ketosis: dry mouth, thirst, often urination.
Dry mouth and increased thirst. If you drink enough and you have enough electrolytes, you can feel dry mouth. Try to drink a cup of soup or two a day, plus drink as much water as you need.
Increasing urination is another symptom of ketosis.
Keto drying - Due to the chatonic bodies, the scent of acetone appears from the mouth, the scent can also be "fruit", or to resemble the fragrance of a fake liquid. This scent sometimes feels out of sweat, everything will take a short time and after the keto adjustment will be crossed.
Other, less specific, but more positive signs include:
Hunger reduction - many people perceive noticing a drop of hunger. This can be caused by increased body ability to feed its fat reserves. Many feel great, eat only once or twice a day, you can occasionally achieve. It saves time and money, and also speeds up weight loss.
Energy increases - after a few days it will pass a feeling of fatigue and you will feel an increase in energy and performance.
How to achieve sustainable ketosis
- Limit carbohydrates up to 20 grams a day.
- Squirrel constraint on a moderate level. It is necessary to stay at a level or below 1 gram of protein per day per kg body weight. This is about 70 grams of protein per day if weigh 70 kilograms.
- There is a sufficient amount of fat to make it feel full.
- Avoid snacks when they are not hungry. Unnecessary snacks slow down weight loss and reduce ketosis.
If necessary, for example, you must add periodic famine, for example, 16: 8 - 16 hours hunger and 8 hours for food consumption. This is very effective to increase ketone.
Nutrition side effects and how to avoid them
In the initial phase of transition to Keto mode, side effects may appear - this is called Keto -Gipp. Symptoms are like fatigue, nausea, headaches, cramps, etc. What to do to prevent or relieve these symptoms:
- Drink water with salt and lemon - you have to drink a cup of soup every day.
- Gradually reduces carbohydrate consumption - a sharp decrease leads to stronger symptoms
In the initial phase of the ketogenic diet, you lose water and, therefore, electrolytes. This happens because carbohydrates delays water and salt in the body, so when you stop eating carbohydrates, your body loses this water.
When carbohydrates suddenly removed from the diet, the brain needs time before learning to use the energies of energy for energy instead of sugar. This means that if you cut the carbohydrates sharply, you can get symptoms, such as fatigue, nausea and headaches. Reduce carbohydrate consumption a week or more, the body will get used to burning fat and ketones instead of glucose and, the transition will appear easier and no symptoms.