Strictly speaking, only the one that causes an increase in the level of the blood ketones can be called an ketogenic diet.But since this level is extremely rarely controlled by research participants and simply supporters of this type of nutrition, in this article, Keto-Diet will be called all power options with the amount of carbohydrates less than 10% of the daily calorie content. Here we also assigned a low carbohydrate content of a diet, which is often distinguished as a separate type of diet.Most sources of calorie border for these two types of diet are as follows:Keto-diet-up in 5% carbohydrates per dayLow carbohydrate-5-10%.
PhysiologyWithout it, there is no way here. Thus, with a different different carbohydrate diet, covering up to 60% of daily energy, the body receives almost all the energy from glucose - the final product of carbohydrate breakdown.The energy systems of the cells of all organs are adapted to work on glucose fuel. Energy from it easily and quickly becomes affordable cells. Glucose penetrates all the physical obstacles of the body (for example, there are such a brain) and some organs can only get energy from it - for example, red blood cells of the liver and blood. But what if the blood glucose level falls - for example, you haven't eaten for a long time? Or did the owner of this blood go to KATO diet? Then the same fat enters the stage. It collapses into bodies of ketone (from where the name of the diet) -Forts of fatty molecules, which include beta-oxyxyl acid, acetooxytic acid and acetone. As you can see, two of the three ketone bodies - acids. Remember for the future.Further, the bodies are distributed throughout the body, thanks to their small size, penetrate well through barriers to the organs, absorbed by cells (other than liver cells, do not know how to) and give even more energy per unit of mass than glucose.What are catches?First: ketone bodies - acids. And increasing their blood concentration shifts the balance of acid.
Yes, in healthy adults, blood pH will not change in critical indicators. And in children or, for example, diabetics, this is a fairly common phenomenon.Maybe you heard about "increased acetone" in young children? Where, in order to return to the normal state, should you drip glucose or, if the condition allows you to steal a sweet compote in a teaspoon (because large tumors cause vomiting) for several days? ThisKettack- Increased content of ketones with blood oxidation, which we try to call artificially with a diet.Second: The acquisition of energy from ketone bodies to chemicals is completely different compared to glucose. With normal nutrition, this route is rarely involved, the necessary enzymes are few.
Therefore, the transition between ordinary and Keto-Diita can be heavy. But this too attracts athletes-athletes trains the trail of fats energy, and then the body is easier to rebuild.Ketogenic diet and overweightEverything here seems very optimistic. In this study, for one year in KETA-DITA, people with obesity fell 19, 9kg and people with the same obesity, but simply reduced the calories-7 kg. In addition, the weight after transitioning with the keto back to ordinary power continued to decrease.In a similar study, which lasted two years in Keto-Dita, participants fell 12, 5 kg mainly due to fat, their waist volume decreased and lost only 4, 4 kg in a regular diet at the same time.In Keto-Dita, in combination with education, participants lost weight due to fat. At the same time, the control group with regular nutrition and the same training gained weight. The calorie content of the diet in both groups was not limited.A review of publications on the effectiveness of an ketogenic diet in obesity confirms its effectiveness and makes several important warnings:Be sure to check the kidney work. The neat, gradual transition to Keto-Diita and back to the traditional diet is important.The duration can range from two weeks to one year or more (usually a rigid restriction on carbohydrate proof - less than 5% of Caloring Day - prescribed for limited period, softer options - for several months or more).The Keto diet is the treatment of obesity and its attitude should be like any other medicine, with the control of the state and the supervision of a doctor.
Keto Diet and Sports ResultsBased on the characteristics of glucose metabolism and ketones, it can be considered that a traditional diet with a large amount of carbohydrates better provides the needs of the body during small high intensity loads.And Keto-Diet trains the ability to get energy from fat, improve tolerance and lead to high loads of low intensity. Well, at the same time, the kilograms are clearly facilitated by kilograms. Studies confirm this partly.For example, in a group of athletes involved in sports, after three weeks from KETO-DIITA, VO2max increased, but the results deteriorated, as more oxygen is needed to oxidize ketones. In a group of diet with magazines or continuously accessible carbohydrates with the same training, the results have improved. As we expected, even the short -term (4 days) Keto Diet exacerbates the results in high -intensity anaerobic exercises.After 12 weeks, athletes involved in endurance athletes, the mass of 5, 9 kg decreased, the amount of subcutaneous fat has decreased, the level of ketones increased 5 times, but the results in the training (compared to the control group that received the usual amount of carbohydrates) did not change. Perhaps due to the fact that during the tests, a group of KETO-red dried water with electrolytes and a carbohydrate group drink.The combination of Powerlifting and Keto-Diet helps to effectively remove fat while maintaining sports indicators (research) and is logical that is not suitable for muscle mass intake.Total:The Keto diet increases VO2 max, is ideal for the training period with endurance focus when long -term low intensity training is prevalent.
Large tumors of training combined with Keto-Diites reduce the amount of fat, weight and muscle damage after loads (since the lactate is not formed by the bodies).
On the other hand, the reduction of glycogen reserves and the low activity of the enzymes that divide worsen the effects of speed work.
Κετογόνο δίαιτα και διάφορες ασθένειεςWhen Keto-Diet appeared only (and it was in 1920, then people did not suffer from obesity, enjoyed it), it gained popularity as an effective means of relieving the state in epilepsy. It is now used as an additional treatment of epilepsy drugs that are difficult to treat, although it works at the molecular level - it remains not completely understandable. In patients with second type diabetes (not dependent on insulin), the Keto diet proved to be effective (better than the usual low calorie diet) and a fairly safe way to reduce weight and control blood glucose level.The Keto diet also helps in polycystic ovary syndrome, reducing both psychological and normal symptoms.Side effectsThe Keto diet is not the most normal diet, it largely modifies metabolism, forcing to work in the "Reserve" function, which, with ordinary diet, is extremely rare.Therefore, often different unpleasant sensations are often found, especially when moving to a diet and vice versa. The most common is headache, nausea, vomiting, stool disorders, back pain.Metabolism of minerals and fats, kidney stones formation, metabolic acidosis (change of blood on the acidic side) are less possible. In children and people with reduced insulin sensitivity, acidosis can reach critical concepts, leading to coma. To prevent these side effects, during KETO-Foods, you need to 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 Keto-DietFirst of all, people with congenital fat metabolism disorders. If you have this, you probably know it. But to check it will not hurt.Keto-Diet is also forbidden to people with purple and fire-carboxylase deficiency (I am sorry for such words here, but again, if one has any of these diagnoses-they will see him and will not risk health in a Keto-Division).For people with diabetes of the second type, taking sodium-type 2-type glycose. They should change treatment or also avoid a KETO-Diite.Total: What, to whom and how to eat and if you need it at allThe 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.Low carbohydrate power stimulates the route to get fats energy so that the body is easier to rebuild this version of metabolism with prolonged low intensity loads. The results do not change, and sometimes even worsen. In Sprint, they always worsen. The Keto diet should be exercised in the middle of the training period, when the significant starts are too long, the tumors are high and the speeds are low. Before changing the type of power, you need to make sure you have everything in order with the exchanging fat. Entrance to the diet and exit from it should be gradual, with careful monitoring of well -being. During a diet, it is important to drink a lot of water, there are vegetables, take vitamins and trace elements.It is best to treat Keto-Diet not as a diet, but as a medical event that requires a continuous laboratory and preferably medical examination.As a safer selection with close results, we offer a low carbohydrate diet (in which about 10% of daily diet are carbohydrates) with periodic integration into the diet of useful carbohydrates, such as whole granules. It has fewer side effects and the results are near.And as an experiment, try to remove quick carbohydrates from the diet. There is a great deal of damage to them, there is no benefit (except for the joy of delicious cake eaten), the weight will be reduced, at the same time you will find out what is with carbohydrate limiting - a successful experiment on all sides!Run a lot, eat delicious and be healthy!
