Strictly speaking, only the one that causes an increase in the level of the ketone bodies of the blood can be called a ketogenic diet.
But since this level is extremely rarely controlled by participants in research and simply supporters of this type of diet, in this article, the Keto-diet will be called all options for power with the amount of carbohydrates less than 10% of the content of daily calories. Here we also appointed a low carbohydrate diet, which is often distinguished as a separate type of diet.
Most calorie border sources for these two types of diet are as follows:
- Keto-Diet up to 5% carbohydrates per day
- A low carbohydrate diet-5-10%.
Physiology
Without it, there is no way here. So, with a different diverse diet with carbohydrates, covering up to 60% of the daily energy need, the body receives almost all the energy from glucose - the end product of the separation of carbohydrates.
The energy systems of the cells of all organs are adapted to work on glucosum fuel. The energy from it easily and quickly becomes accessible cells. Glucose penetrates all natural barriers of the body (for example, there are such brains), and some organs can only receive energy from it - for example, liver and blood blood cells.
But what if the blood glucose level falls - for example, you haven't eaten in a long time? Or the owner of this blood went to the keto diet? Then the same fat comes on stage. It breaks down to the ketone bodies (where the name of the diet) -Short fragments of fat molecules that include beta -oxyliylic acid, acetoxic 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 into the vessels of organs absorbed by cells (except for liver cells, they do not know how to) and give even more energy per unit than glucose.
What is the catch?
First: ketone bodies - acids. And increasing their concentration in the blood displaces the balance of its acid-base.
Yes, in healthy adult blood pH, it will not change the critical indicators. In children or for example, diabetics are quite common.
You may have heard of "enhanced acetone" in young children? Which, in order to return to the normal state, you have to drip glucose or, if the condition allows you to steal the sweet compote of a teaspoon (because any large volumes cause vomiting) for several days? ThisKetoacidosis- Increased content of ketone bodies with blood oxidation, which we try to call artificially with a diet.
Second: Obtaining energy from ketone bodies in chemically is completely different compared to glucose. In normal nutrition this time rarely participates, the necessary enzymes are few.
Therefore, the transition between ordinary and keto diet can be heavy. But this also attracts athletes-keta-diet, training the path of energy from fat, and then the body is easier to recover.
Ketogenic diet and excess weight
Everything here looks very optimistic. In this study, for one year of Keto Dita, people with obesity fell 19, 9 kg, and people with the same obesity, but simply reduce calories-7 kg. In addition, the weight after passing the ket back to ordinary power continued to decrease.
In a similar study, which lasted for two years, the keto dita, the participants dropped by 12, 5 kg mainly due to fat, their waist volume decreased and at the same time people lost only 4, 4 kg on a normal diet.
On the Keto Dita combined with training, participants weaken due to fat. At the same time, the control group with regular meals and the same workouts gain weight. The calorie content of the diet in both groups is not limited.
A review of publications on the effectiveness of a ketogenic diet in obesity confirms its effectiveness and makes several important warnings:
- Be sure to control your kidneys;
- The gradual transition to the keto diet and back to traditional nutrition is important;
- The duration may range from two weeks to a year or more (usually a strict restriction on a carbohydrate receipt - less than 5% from the day of caloring - prescribed for a limited period, softer options - for several months or more);
- Keto diet is the treatment of obesity and its attitude should be like any other medicine, such as the control of the state and the supervision of a doctor.
Keto diet and sports results
Based on the characteristics of the metabolism of glucose and ketone bodies, it can be assumed that a traditional diet with a large amount of carbohydrates better provides the needs of the body during short loads of high intensity.
And the keto-diet teaches the ability to receive fat from fat, improving tolerance and leads to long loads of low intensity. Well, at the same time, the pounds are clearly facilitated by pounds. Studies partially confirm this.
For example, in a group of athletes involved in sports walking, after three weeks of keto-diet, VO2max increases, but the results are worsened as more oxygen is required to oxidize ketone bodies. In a group of diet with periodic or constantly available carbohydrates with the same training, the results are improved.
As we expected, even the short -term (4 days) Keto diet worsen the results in high -intensity aero exercises.
After 12 weeks of athletes involved in durability athletes, the mass of 5, 9 kg decreases, the amount of subcutaneous fat decreases, the level of ketone bodies increases 5 times, but the results of workouts for hardening (compared to the control group that has received the usual amount of carbohydrates) does not change. Perhaps due to the fact that during the test, it exercises a group on dried water from ket-red water with electrolytes and drinks for a carbohydrate control group.
The combination of powerlifting and keto-diet helps to eliminate fat effectively while maintaining sports indicators (studies) and logical, is not suitable for muscle weight gain.
Generally:
- Keto Diet increases the VO2 Max, it is great for a training season with a focus on endurance when long -term low -intensity workouts prevail.
- Large volumes of training in combination with keto diet reduce the amount of fat, weight and muscle damage after loading (since lactate is not formed by ketone bodies).
- On the other hand, the reduction of glycogen reserves and the low activity of the enzymes separating the results of speed work.
Ketogenic diet and various diseases
When only the Keto Diet appeared (and it was 1920, then people did not suffer from obesity, they enjoyed it), it gained popularity as an effective means of facilitating the state in epilepsy. It is now also used as an additional treatment of medicines from epilepsy cases that are difficult to medicine, although it works at the molecular level - it does not remain completely understandable.
In patients with diabetes of the second type (does not depend on insulin), the keto diet has proven to be effective (better than the usual diet with low-calorie) and a fairly safe way to reduce weight and control blood glucose levels.
Keto Diet also helps with polycystic ovaries syndrome, reducing both psychological and physiological symptoms.
Side effects
Keto diet is not the most physiological diet;
Therefore, there are often various unpleasant sensations, especially when switching to the keto diet and vice versa. The most common are headaches, nausea, vomiting, stool disorders, back pain.
The metabolism of mineral and fat, the formation of kidney stones, metabolic acidosis (a change in the pH of the blood in the acidic side) are more rarely possible. In children and people with impaired sensitivity to insulin, acidosis can reach critical meanings, leading to coma.
To prevent these side effects during keto-diet, you should take vitamins, minerals, proteins, drink plenty of water and have many vegetables. Medicines may be included in the diet.
Which is contraindicated in keto-diet
First, people with congenital disorders of fat metabolism. If you have this, you probably know about it. But to check will not hurt.
The keto-diet is also forbidden to people with porphyria and a deficiency of pyrevat-carboxylase (sorry for such words here, but again, if one has any of these diagnoses, he will see him and he will not risk the health of the keto diet).
For people with diabetes of the second type, taking sodium glucose cat 2 type 2. They should change treatment or also avoid keto diet.
Total: What, to whom and how to eat and whether you need it at all
Keto diet is really more effective than simple calorie limitation helps to reduce the weight of fat in the body without loss of muscle. It also helps with some endocrine pathologies.
Low carbohydrate power stimulates the path to producing energy from fat so that the body is easier to recover in this version of metabolism with prolonged low-intensity loads. The results do not change and sometimes even get worse. In Sprint, they always get worse. Keto diet should be practiced in the middle of the training season, when the important starts are far, the volumes are large and the speeds are low.
Before changing the type of power, you need to make sure that you have everything in order of fat exchange. The entrance to the diet and its exit should be gradual, with careful monitoring of well -being. During a diet, it is important to drink plenty of water, have vegetables, take vitamins and track elements.
It is better to treat the ket-diet not as a diet, but as a medical event that requires a permanent laboratory and preferably medical control.
As a safer option with close results, we offer a low carbohydrate diet (in which approximately 10% of the daily diet is carbohydrates) with periodic inclusion in the diet of useful carbohydrates products such as whole grains. It has less side effects and the results are close.
And as an experiment, try to remove fast carbohydrates from the diet. There are many damage from them, there is no benefit (except for the joy of the delicious cake eaten), the weight will decrease, at the same time you will find out what is to restriction of carbohydrates - a successful experiment from all sides!
Run a lot, eat delicious and be healthy!