Strictly speaking, only one thing that causes an increase in the level of blood ketone body can be called ketogen diet.
But because this level is extremely rarely controlled by researchers and simply compliance with this type of nutrition, in this article, Keto-Diet will be called all energy options with carbohydrates less than 10% of calories daily. Here, we also specify a low carb diet, often distinguished as a separate nutrition.
Most of the sources of the calories for these two diets are as follows:
Keto-diet-up to 5% carbohydrate per day
Little-Carb-PrinceS-5-10%diet.
PhysiologyWithout it, there's no way here. Therefore, with a diverse diet with carbohydrates, accounting for 60% of daily energy demand, the body receives almost all energy from glucose - the final product of carbohydrate separation.
The energy system of the cells of all organs is adjusted to operate on glucosum fuel. The energy from it easily and quickly becomes affordable cells. Glucose penetrates all the natural barriers of the body (for example, in the brain) and some organs can only receive energy from it - for example, liver and blood cells.
But what happens if the level of glucose in the blood falls - for example, you didn't eat for a long time? Or the owner of this blood goes to keto diet? Then, the same fat entered the stage. It breaks the ketone bodies (from the place and name of the diet)-Fat molecules, including beta-oxyxylic acid, acetouxytic acid and acetone. As you can see, two of the three bodies of Ketone - Acid. Remember the future.
Moreover, Ketone bodies are distributed throughout the body, thanks to their small size, they penetrate well through barriers in the circuits of the organs, absorbed by cells (except for liver cells, they do not know how) and provide more energy per unit of mass compared to glucose.
What is catching?
First: Ketone - Acid body. And the increase in their concentration in the blood changes its acid-base balance.Yes, in healthy adults, blood pH will not change to important indicators. And in children or, for example, diabetics, this is a fairly frequent phenomenon.
Perhaps you heard about "increase acetone" in young children? Well, to return to normal state, you need to drip glucose or, if the condition allows you to steal a sweet composer on a teaspoon (because any large volume causes vomiting) for a few days? ThisKetoacidosis- Increasing the content of Ketone's body with blood oxidation, which we are trying to make artificially calling with diet.
Second: Taking energy from ketone bodies in chemistry is completely different from glucose. With normal nutrition, this path is rarely related, the necessary enzymes are very few.Therefore, the conversion between usual and keto-diet may be heavy. But-this attracts athletes-keto-diet to train the energy path from fat, and then the body is easier to rebuild.
Ketogen diet and excess weightEverything here looks very optimistic. In this study, in a year on Keto-Dita, people who were obese fell 19, 9 kg and those who had the same obesity, but simply reduced the amount of calories-7 kg. Moreover, the weight after conversion with Keto returns to normal strength continues to decrease.
In a similar study, lasting for two years, on Keto-Dita, participants decreased by 12, 5 kg mainly due to fat, their waist volume decreased, and at the same time, people only lost 4, 4 kg in normal diet.
On Keto-Dita, combined with training, participants have lost weight due to fat. At the same time, the group controls with regular nutrition and the same weight gain training course. The calorie content of the diet in both groups is not limited.
A review of the publications of the effectiveness of ketogen diet in obesity confirms its effectiveness and issues some important warnings:
Be sure to control the work of the kidneys;
The transition neat, gradually to Keto-diet and returning to traditional nutrition is very important;
The duration may vary from two weeks to a year or more (usually the rigidity of the carbohydrate receipt - less than 5% of the calories - prescribed in a limited period of time, softer options - in several months or more);
Keto diet is an obesity treatment and an attitude towards it like any other drug, with the control of the state and the doctor's supervision.
Keto diet and sports resultsBased on the characteristics of glucose metabolism and ketone body, it can be assumed that a traditional diet with a large amount of carbohydrates provides better body needs in high loads.
And Keto-diet trains the ability to receive energy from fat, improve tolerance and lead to long loads of low intensity. Yes, at the same time, kilogam is clearly facilitated by kilogam. Studies confirm part of this.
For example, in a group of athletes participating in sports, after three weeks of Keto-diet, VO2max increased, but the result became worse, because it takes more oxygen to oxidize the Ketone's body. In a group in a regular carbohydrate diet or constantly accessing with the same training course, the results are improved.
As we expect, even the short -term Keto (4 -day) diet worsens the results in anaerobic high intensity exercises.
After 12 weeks, the athletes participated in durable athletes, the volume of 5, 9 kg decreased, the amount of fat under the skin decreased, the level of Ketone's body increased by 5 times, but the result in strengthening exercise (compared to the conventional carbohydrate control group) did not change. Perhaps due to the fact that in testing exercises, a group on keto-red dried water with electrolytes, and a control-carbohydrate drink.
The combination of PowerLifting and Keto-Diets helps to eliminate fat effectively while maintaining sports indicators (research) and reasonable inappropriate to recruit muscle mass.
Total:
Keto diet increases Vo2 Max, which is great for the training season with the heart of endurance when training in long -term intensity dominates.
Large training volume combined with keto-diet reduces the amount of fat, weight and muscles after loading (because lactate is not formed from Ketone bodies).
On the other hand, the reduction of glycogen reserves and the low activity of the enzymes separating it worsen the results of the speed work.
Ketogen diet and various diseasesWhen Keto-diet only appeared (and that was 1920, people were not obese, they were happy with him), it became popular as an effective means to reduce the state in epilepsy. Now it is also used as the addition of additional drugs in cases where epilepsy is difficult to treat with drugs, although it works at a molecular level - it still does not fully understand.
In patients with the second type of diabetes (regardless of insulin), the keto diet turned out to be effective (better than a regular calorie diet) and quite safe to lose weight and control blood glucose level of blood.
Keto diet also helps with polycystic ovary syndrome, reducing both psychological and physiological symptoms.
Side effectsKeto diet is not the most physiological diet, it is very modified the metabolism, forcing it to act in an online reserve, with conventional nutrition, which is extremely rare.
Therefore, different discomfort, especially when switching to keto diet and vice versa, is often found. The most common are headache, nausea, vomiting, stool disorders, back pain.
Mineral and fat metabolism, the formation of kidney stones, metabolic acidosis (changing blood pH in the acid side) is less common. In children and people with impaired insulin sensitivity, acidosis can achieve important implications, leading to coma.
To prevent these side effects, in keto-diets, you need to use vitamins, minerals, proteins, drink plenty of water and have many vegetables. May 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 about it. But to check it will not hurt.
Keto-diet is also banned for people with Porphyria and a deficiency of pyrowat-carboxylase (sorry for such words here, but, once again, if a person has any diagnosis-he will meet him and will not risk health on Keto-Diet).
For people with the second type of diabetes, using sodium-glucose coter type 2 type 2. They should change treatment or also avoid keto-diet.
Total: What, with and whether you eat and whether you need itKeto diet is really more effective than simple calorie restrictions that help reduce the weight of fat in the body without muscle loss. It also helps with some endocrine diseases.
Low Carb power stimulates the path to gain energy from fat, so the body easily rebuilds on this metabolic version with prolonged low intensity load. The results do not change, and sometimes even worsen. In Sprint, they are always worse. Keto diet should be practiced in the middle of the training season, when the starting starts are very far away, large volumes and low speeds.
Before changing the type of energy, you need to make sure you have everything in order with fat exchange. The entrance to the diet and escape it should gradually, with careful supervision of good deeds. In a diet, it is important to drink plenty of water, vegetables, vitamins and trace elements.
It is better to treat Keto-Diet not a diet, but a medical event that requires a continuous laboratory and preferably medical control.
As a safer option with close results, we provide a low -carb diet (of which about 10% of daily diet is carbohydrates) with the periodic entry into the diet of useful carbohydrates like whole grains. She has fewer side effects, and the results are very close.
And as an experiment, try to remove carbohydrates quickly from your diet. There are many harms from them, no benefits (except for the joy of the delicious cake), the weight will decrease, and you will find out what it is with the limitations of carbohydrates - a successful experiment from all sides!
Run a lot, eat delicious and healthy!
