Strictly speaking, only the one that causes an increase in the level of ketone blood bodies can be called a ketogenic diet.
But since this level is rarely controlled by research participants and simply adherents of this type of nutrition, in this article, the keto-diet will be called all energy options with the amount of carbohydrates less than 10% of the daily calorie content. Here we also assign a low carbohydrate diet, which is often distinguished as a separate type of nutrition.
The majority of the sources of the calorie border for these two types of diet are the following:
- Keto-dieta up to 5% carbohydrates per day
- Diet low in carbohydriz-princial-5-10%.
Physiology
Without it, there is no form here. Then, with a different dietary diet with carbohydrates, which covers up to 60% of the need for daily energy, the body receives almost all glucose energy: the final product of the carbohydrate division.
The energy systems of the cells of all organs are adapted to work in the Glucosum fuel. His energy easily and quickly becomes affordable cells. Glucose penetrates through all the natural barriers of the body (for example, there are such in the brain), and some organs can only receive energy from it, for example, the blood and red blood cells.
But what happens if the blood glucose level falls, for example, has not eaten for a long time? Or the owner of this blood went to Ceto Diet? Then the same fat enters the stage. It decomposes in the ketone bodies (from where and the name of the diet), fragments of the fatty molecules, which include beta-oxitic acid, acetouxitic acid and acetone. As you can see, two of the three ketone bodies: acids. Remember for the future.
In addition, the ketone bodies are distributed throughout the body, thanks to their small size, they penetrate well through barriers in organ vessels, absorbed by cells (except hepatic cells, do not know how to do it) and give even more energy per unit mass than glucose.
What is the capture?
First: ketone bodies - acids. And an increase in its blood concentration changes its acid-base balance.
Yes, in healthy adults, the pH of blood will not change to critical indicators. And in children or, for example, diabetics, this is a fairly frequent phenomenon.
Maybe you heard about "greater acetone" in young children? What, to return to the normal state, must drip glucose or, if the condition allows you to steal a sweet compote in a teaspoon (because any large volume causes vomiting) for several days? ThisKetoacidosis- Increase in the content of the ketone bodies with blood oxidation, which we are trying to call artificially with a diet.
Second: obtaining energy from ketone bodies in chemically is completely different compared to glucose. With normal nutrition, this path is rarely involved, the necessary enzymes are few.
Therefore, the transition between the ordinary and keto diet can be heavy. But, and this attracts the athletes-dot-diet trains the path of fat energy, and later the body is easier to rebuild.
Ketogenic diet and excess weight
Everything here looks very optimistic. In this study, for a year in Keto-Dita, people with obesity fell 19. 9 kg, and people with the same obesity, but simply reduced the calories of 7 kg. In addition, the weight after changing with keto to ordinary power continued to decrease.
In a similar study, which lasted two years, in Keto-Dita, the participants fell 12. 5 kg mainly due to fat, their waist volume decreased and during the same time, people lost only 4. 4 kg with a normal diet.
In Keto-Dita, combined with training, participants lost weight due to fat. During the same time, the control group with regular nutrition and the same training increased weight. The calorie content of the diet in both groups was not limited.
A review of publications on the effectiveness of a ketogenic diet in obesity confirms its effectiveness and performs several important warnings:
- Be sure to control the work of the kidneys;
- The orderly and gradual transition to Ceto-Dieta and back to traditional nutrition is important;
- The duration can vary from two weeks to one year or more (generally a rigid restriction of the carbohydrate receipt, less than 5% of the heat of the day, is prescribed for a limited period, softer options, for several months or more);
- The keto diet is the treatment of her obesity and attitude must be like any other medication, with the control of the state and the supervision of a doctor.
Diet results and Keto disposition
According to the characteristics of glucose metabolism and ketone bodies, it can be assumed that a traditional diet with a large amount of carbohydrates better provides body needs during high intensity short loads.
And Keto-Diet trains the ability to receive energy from fats, improve tolerance and results in long low intensity loads. Well, at the same time, kilograms are clearly facilitated by kilograms. Studies partially confirm this.
For example, in a group of athletes dedicated to walking sports, after three weeks of the diet keto, VO2max increased, but the results worsened, since more oxygen is needed to oxidize ketone bodies. In a group of diet with carbohydrates of accessible newspapers or constant with the same training, the results improved.
As we expected, even the short -term keto diet (4 days) worsens the results in high intensity anaerobic exercises.
After 12 weeks, the athletes involved in resistance athletes, the mass of 5. 9 kg decreased, the amount of subcutaneous fat decreased, the level of ketone bodies increased 5 times, but the results in the hardening training (compared to the control group that received the usual amount of carbohydates) did not change. Perhaps due to the fact that during the test exercises a group on dry water with red keto with electrolytes and a control-carbohydrate group of drinks.
The combination of weightlifting and keto-dietas helps effectively eliminate fat while maintaining sports indicators (research), and is logical not suitable for recruiting muscle mass.
Total:
- The keto diet increases VO2 Max, it is excellent for the training season with resistance focus when low intensity long -term training prevails.
- Large training volumes in combination with a keto-dieta reduce the amount of fat, weight and muscle damage after loads (since lactate is not formed from ketone bodies).
- On the other hand, a decrease in glycogen reserves and the low activity of enzymes that are divided worsen the results of speed work.
Ketogenic diet and various diseases
When the keto-diet only appeared (and it was 1920, then people did not suffer obesity, they rejoiced for it), it gained popularity as an effective means to relieve the state in epilepsy. Now it is also used as additional drug treatment of epilepsy cases that are difficult for drug therapy, although it works at the molecular level, it cannot be completely understood.
In patients with diabetes of the second type (which does not depend on insulin), the keto diet turned out to be effective (better than the usual low -calorie diet) and a very safe way to reduce weight and control the blood glucose level.
The keto diet also helps with polycystic ovary syndrome, reducing psychological and physiological symptoms.
Side effects
The keto diet is not the most physiological diet, largely modifies metabolism, which forces it to function in the "reserve" mode, which, with ordinary nutrition, is extremely rare.
Therefore, different unpleasant sensations are often found, especially when changing to a keto diet and vice versa. The most common are the headache, nausea, vomiting, stool disorders, back pain.
Mineral and fat metabolism, the formation of renal calculations, metabolic acidosis (a change in the pH in the blood on the acid side) are less possible. In children and people with impairment of insulin sensitivity, acidosis can reach critical meanings, which leads to a coma.
To prevent these side effects, during keto-dietas, you must take vitamins, minerals, proteins, drink a lot of water and there are many vegetables. It is possible to include drugs in the diet.
Who is contraindicated in Ceto-Dieta
First, people with congenital fat metabolism disorders. If you have this, most likely know. But checking it will not hurt.
The keto-diet is also prohibited to people with porfiria and a Pyrowat-Carboxylase deficiency (forgiveness for such words here, but, again, if a person has any of these diagnoses, he will see it and will not risk health in a keto-di-dIET).
For people with second type diabetes, taking sodium-glucose coter type 2 Type 2. They must change treatment or also avoid a keto-dieta.
Total: What, to whom and how to eat and if you need it at all?
The keto diet is really more effective than a simple calorie restriction helps reduce the weight of fat in the body without muscle loss. It also helps with some endocrine pathologies.
The low carbohydrate power stimulates the way to obtain energy from fats, so the body is easier to rebuild in this version of metabolism with prolonged loads of low intensity. The results do not change, and sometimes they even get worse. In Sprint, they always get worse. The keto diet should be practiced in the middle of the training season, when the important beginnings are far, the volumes are large and the speeds are low.
Before changing the type of power, you must make sure you have everything in order with the exchange of fats. The entrance to the diet and the exit must be gradual, with careful monitoring of the good. During a diet, it is important to drink a lot of water, there are vegetables, vitamins and trace elements.
It is better to treat Ceto-Dieta not as a diet, but as a medical event that requires a constant laboratory and medical control preferably.
As a safer option with nearby results, we offer a low diet diet a diet (in which approximately 10% of the daily diet are carbohydrates) with periodic inclusion in the diet of useful carbohydrate products such as whole grains. She has fewer side effects, and the results are close.
And as an experiment, try to eliminate rapid carbohydrates from the diet. There is much damage to them, there is no benefit (except the joy of the tasty cake that is eaten), the weight will decrease, at the same time will discover what it is with the restriction of carbohydrates, a successful experiment of all sides!
Run a lot, eat tasty and be healthy!