Strictly speaking, only what causes an increase in the level of blood ketone bodies can be called the ketogenic diet.
But as this level is extremely rarely controlled by research participants and simply adherents of this type of nutrition, in this article, Ceto-Diet will be called all energy options with the amount of carbohydrates less than 10% of daily calories content. Here we also attribute a diet with little carbohydrate, which is often distinguished as a separate type of nutrition.
Most calorie border sources for these two types of diet are as follows:
- Keto-up-up for 5% carbohydrates per day
- Diet with little carb-princeps-5-10%.
Physiology
Without it, there is no way here. Thus, with a different different diet with carbohydrates, covering up to 60% of the daily energy need, the body receives almost all glucose energy - the final product of carbohydrate division.
The cell energy systems of all organs are adapted to work with glucosum fuel. His energy becomes easily and quickly accessible cells. Glucose penetrates all the natural barriers of the body (for example, there are this in the brain), and some organs can only receive energy - for example red blood and blood blood cells.
But what if the blood glucose level drops - for example, don't you eat a long time ago? Or did the owner of this blood go to the diet? So the same fat enters the stage. It decomposes to the ketone bodies (from which and the name of the diet)-Freight-coverage fragments, which include beta-oxypilic acid, acepouxitic acid and acetone. As you can see, two of the three ketone bodies - acids. Remember the future.
In addition, ketone bodies are distributed throughout the body, thanks to their small size, they penetrate well through barriers in organ vessels, absorbed by cells (except for liver cells, do not know how) and provide even more energy per unit of mass than glucose.
What is the problem?
First: ketone bodies - acids. And an increase in blood concentration changes its acid-base balance.
Yes, in healthy adults, blood pH will not change to critical indicators. And in children or, for example, diabetics, this is a very frequent phenomenon.
Maybe you heard about "increased acetone" in young children? That, to return to the normal state, you need to drip the glucose or, if the condition allows to steal a sweet jam on a teaspoon (why any large volume causes vomiting) for several days? ThatKetatosis- Increased ketone bodies content with blood oxidation, which we are trying to call it artificially with a diet.
Second: Getting 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 common and ceto-diet can be heavy. But and this attracts-Ceto-Diets the path of fat energy and later the body is easier to rebuild.
Ketogenic and overweight diet
Everything here seems very optimistic. In this study, for a year in Ceto-Dita, people with obesity fell 19, 9 kg and people with the same obesity, but simply reduced the calories-7 kg. In addition, the weight after changing with Ceto back to common power continued to decrease.
In a similar study, which lasted two years, in Ceto-Dita, participants fell 12, 5 kg mainly due to fat, the volume of the waist decreased and, for the same time, people lost only 4, 4 kg in a normal diet.
In Keto-Dita, combined with training, participants lost weight due to fat. For the same time, the regular nutrition control group and the same training gained weight. The caloric content of the diet in both groups was not limited.
A review of publications about the effectiveness of a ketogenic diet in obesity confirms its effectiveness and makes several important warnings:
- Be sure to control the work of the kidneys;
- The pure and gradual transition to the diet cetto and back to traditional nutrition is important;
- The duration can range from two weeks to a year or more (usually a strict restriction on carbohydrate receipt - less than 5% of front heat - is prescribed for a limited period, softer options - for several months or more);
- Keto diet is the treatment of obesity and attitude in it should be like any other medicine, with state control and the supervision of a doctor.
Keto Diet and Sports Results
Based on the characteristics 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 the dietary ceto the ability to receive energy from fat, improving 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 involved in sports walks, after three weeks of Ceto-Diet, VO2MAX increased, but the results got worse, as more oxygen is necessary to oxidize ketone bodies. In a group in a carbohydrate diet periodically or constantly accessible with the same training, the results have improved.
As we expected, even the short -term ceto diet (4 days) worsens the results in high intensity anaerobic exercises.
After 12 weeks, athletes involved in resistance athletes, the 5, 9 kg mass has decreased, the amount of subcutaneous fat decreased, the ketone bodies level increased 5 times, but the results in training stiffness (compared to the control group that received the usual amount of carbohydrates) has not changed. Perhaps due to the fact that during the test exercises a group in red dried water with electrolytes and a carbohydrate group drink.
The combination of force and ceto-diets survey helps effectively remove fat, maintaining sports indicators (research) and is logical non-adequate for muscle mass recruitment.
Total:
- The keto diet increases VO2 Max, is great for the resistance -focused training season when long -term low -intensity training prevails.
- Large volumes of training in combination with a diet cetto 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 the enzymes that divide it worsens the results of speed work.
Ketogenic diet and various diseases
When Ceto-Diet appeared only (and it was from 1920, then people did not suffer from obesity, they rejoiced with him), he gained popularity as an effective means of relieving the state in epilepsy. It is now also used as an additional treatment of epilepsy cases that are difficult for drug therapy, although it works at the molecular level - it remains completely understandable.
In patients with second -type diabetes (not dependent 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 blood glucose level.
The keto diet also helps in polycystic ovary syndrome, reducing psychological and physiological symptoms.
Side effects
The keto diet is not the most physiological diet, but it modifies metabolism a lot, forcing it to function in the "reserve" mode, which, with common nutrition, is extremely rare.
Therefore, different unpleasant sensations, especially when moving to a keto diet and vice versa, are often found. The most common are headache, nausea, vomiting, stool disorders, back pain.
Mineral and fat metabolism, kidney stones formation, metabolic acidosis (a change in blood pH on the acid side) is less commonly possible. In children and people with impaired insulin sensitivity, acidosis can achieve critical meanings, leading to a coma.
To avoid these side effects during ceto-diets, you need to drink vitamins, minerals, proteins, drink plenty of water and there are many vegetables. It is possible to include drugs in the diet.
Who is contraindicated in ceto-diet
First of all, people with congenital disorders of fat metabolism. If you have it, you probably know that. But checking this will not hurt.
Ceto-Diet is also forbidden to people with Porfiria and a pyrowat-carboxylase deficiency (sorry for these words here, but again, if a person has any of these diagnoses, he will see him and not risk health in a dietary ceto).
For people with second-type diabetes, taking a co-collose coo of type 2. They should change treatment or avoid a diet ceto.
Total: What, for whom and how to eat and if you need
The keto diet is really more effective than a simple calorie restriction helps to reduce the weight of fat in the body without muscle loss. It also helps with some endocrine pathologies.
Low carbohydrate power stimulates the way to obtain fat energy, so that the body is easier to rebuild in this version of metabolism with low -intensity prolonged loads. The results do not change and sometimes get worse. In Sprint, they always get worse. The keto diet should be practiced in the middle of the training season, when the important start is far away, the volumes are large and the speeds are low.
Before changing the type of power, you need to have everything in order with the exchange of fats. The entrance to the diet and its departure should be gradual, with careful monitoring of well -being. During a diet, it is important to drink a lot of water, there are vegetables, drink vitamins and elements.
It is better to treat the diet cetto not as a diet, but as a medical event that requires a constant laboratory and preferably medical control.
As a safer option, with close results, we offer a diet with little carbohydrate (in which approximately 10% of the daily diet are periodic inclusion in the diet of useful carbohydrates 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 are many damage to them, there is no benefit (except the joy of the tasty cake consumed), the weight will decrease; At the same time, you will find out what is with carbohydrate restriction - a successful experiment on all sides!
Run a lot, eat tasty and healthy!