Strictly, only what causes an increase in the level of blood ketone bodies can be called a ketogenic diet.
But since this level is rarely controlled by research participants and simply fans of this type of food, in this article, ketocytes will be called all energy options with the amount of carbohydrates less than 10% of the daily calorie content. Here we also assigned low-fuel-fuel a diet, which is often distinguished as a kind of special food.
Most calorie limit sources for these two types of diet are:
Physiology
Without it, there is no way here. So, with a different diet of carbohydrates, covering up to 60% of the daily need of energy, the body receives almost all energy from glucose - the final product of carbohydrate separation.
Cell energy systems of all organs are adapted to work on glucose fuel. Energy from it easily and quickly becomes affordable cells. Glucose penetrates all natural barriers of the body (for example, there are such brains), and some organs can only get energy from it - for example, the liver and blood cells.
What if your blood glucose level drops - for example, you haven't eaten for a long time? Or did the owner of this blood go to the diet? Then the same fat enters the stage. It breaks down to ketone bodies (from where the name of the diet) -Fragments of fatty molecules, which include beta-oxilic acid, acetouxytic acid and acetone. As you can see, two of the three ketone bodies - acids. Don't forget about the future.
Further, Keton's bodies are distributed throughout the body, thanks to their small size, they penetrate well through barriers to organ vessels, immersed by cells (except liver cells, they do not know how to) and give even more energy for unit mass than glucose.
What is capture?
First: Keton's bodies - acids. And an increase in their concentration in the blood shifts its acid-base balance.
Yes, in healthy adults, blood pH will not change in critical indicators. And in children or, for example, diabetics, this is a very common phenomenon.
Maybe have you heard of "increased acetone" in young children? Which, to return to normal state, should you drip glucose or, if the condition allows you to screw a sweet compost into a teaspoon (because any large volume causes vomiting) for a few days? itKetoacidosis- Increasing the contents of Katon's bodies with blood oxidation, which we are trying to call artificially with a diet.
Second: Taking energy from ketone bodies in chemically is completely different compared to glucose. With normal nutrition, this road is rarely involved, the necessary enzymes are scarce.
Therefore, the passage between the usual and the ketocytes can be heavy. But-and that attracts athletes-such-diet trains the path of energy from fats, and then the body is easier to rebuild.
Ketogenic diet and excess weight
Everything here looks very optimistic. In this study, for one year in Keto-Dita, overweight people fell 19. 9 kg, and people with the same overweight, but simply reduced calories-7 kg. Moreover, the weight after going through these again to the usual power continued to decline.
In a similar study, which lasted for two years, in keto-diet, participants fell 12. 5 kg mainly due to fat, their waist volume decreased, and during the same time, people lost only 4. 4 kg in a normal diet.
In keto-duty, combined with training, participants lost weight due to fat. During 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 summary of publications on the effectiveness of a ketogenic diet in overweight confirms its effectiveness and makes some important warnings:
Diet these and sports results
Based on the features of glucose metabolism and ketone bodies, it can be assumed that a traditional diet with a large amount of carbohydrates better provides the body's needs during high -intensity short loads.
And Keto-diet trains the ability to get energy from fat, improving tolerance and results in long low-intensity loads. Well, at the same time, pounds are clearly facilitated by pounds. Studies partially confirm this.
For example, in a group of sportsmen engaged in sports walking, after three weeks of ketocytes, VO2max grew, but the results deteriorated, as more oxygen is needed to oxidize Keton's bodies. In a group on a diet of periodic or constantly accessible carbohydrates with the same training, the results improved.
As we expected, even the short -term diet (4 days) exacerbates the results in high intensity anaerobic exercises.
After 12 weeks, athletes involved in durability athletes, the mass of 5. 9 kg decreased, the amount of subcutaneous fat decreased, the level of Keton's bodies increased 5 times, but the results in hardened training (compared to the control group that received the usual amount of carbohydrates) did not change. Probably due to the fact that during the test exercises a group in dried water these red with electrolytes, and a group of control-carbohydrates.
The combination of energy raising and ketocytes helps effectively remove fat while maintaining sports indicators (research), and is logical not suitable for recruiting muscle mass.
Total:
Ketogenic diet and various diseases
When only Keto-Diet appeared (and it was 1920, then people did not suffer with overweight, they rejoiced with it), it gained popularity as an effective tool to facilitate the state in epilepsy. It is also used as an additional treatment of drugs of epilepsy cases that are difficult for drug therapy, though it works at the molecular level - remains not fully understandable.
In patients with second type diabetes (not insulin dependent), the diet these turned out to be effective (better than the usual low calorie diet) and a very safe way to reduce weight and control of blood glucose.
The diet also helps with polycistic ovary syndrome, reducing psychological and physiological symptoms.
Side effects
The diet these is not the most physiological diet, it greatly modifies metabolism, forcing it to work in the "spare" mode, which, with ordinary food, is extremely rare.
Therefore, they feel different unpleasant sensations, especially when switching to a diet and vice versa, are often found. The most common are headaches, nausea, vomiting, excrement disorders, back pain.
Mineral and fat metabolism, kidney stones formation, metabolic acidosis (a change in pH of the blood on the acid side) are less likely. In children and people with impaired insulin sensitivity, acidosis can reach critical meanings, leading to coma.
To prevent these side effects, during keto-diats, you need to take vitamins, minerals, proteins, drink plenty of water and have a lot of vegetables. Posibles possible to include diet medication.
Who is contraindicated in keto-diet
First of all, people with congenital disorders of fat metabolism. If you have this, most likely you know about it. But to check it will not hurt.
Keto-diet is also forbidden for people with porphya and lack of pyowat-carboxylase (excuse me for such words here, but, again, if a person has any of these diagnoses-will see it and will not endanger health in a keto-diet).
For people with second type diabetes, taking sodium-glucose type 2 type 2. They need to change treatment or also avoid a keto-diet.
Total: what, to whom and how to eat and if you need it at all
The diet is really more effective than a simple calorie restriction helps to reduce the weight of fat in the body without loss of muscles. It also helps with some endocrine pathologies.
Low -fuel power stimulates the way to get energy from fats so that the body is easier to rebuild this version of metabolism with long -intensity extended loads. The results do not change, and sometimes even deteriorate. In Sprint, they always deteriorate. The diet should be practiced in the middle of the training season, when important beginnings are far away, the volumes are high, and the speed is low.
Before changing the type of power, you need to make sure you have everything right with the exchange of fats. Entering the diet and exiting it should be gradual, with careful monitoring of well -being. During a diet, it is important to drink plenty of water, have vegetables, get vitamins and trace elements.
It is best to treat these not as a diet, but as a medical event that requires a continuous laboratory and possibly medical examination.
As a safer option with narrow results, we offer low fuel princes a diet (in which approximately 10% of the daily diet is carbohydrates) with periodic inclusions in the diet of useful carbohydrate products such as whole grains. It has fewer side effects, and the results are close.
And as an experiment, try to remove quick carbohydrates from the diet. There is a lot of damage to them, there is no benefit (except the enjoyment of delicious cake eaten), the weight will decrease, at the same time you will find out what is with carbohydrate restriction - a successful experiment from all sides!
Run a lot, eat delicious and be healthy!