Ketogenic Diet (KETO) is a very low -carb diet that helps to burn fat. There are many advantages to lose weight and improve your health, at the same time some side effects.
- Advantages of Keto Diet
- KETO is forbidden in diet
- How to find what you are in KETOSS?
- Side effects of a diet and how to protect them
Ketogenic diet is similar to other serious low carbari diets such as Atkins or LCHF diet. These diets often end with accidentally less or less ketogenics. The main difference between the hard LCHF and KETO diet is limited to protein in the latter.
The body with ketoz produces small fuel molecules called "Ketones". This is an alternative fuel for the body.
Ketons are produced very little carbohydrates and if you eat a moderate amount of protein (protein can become excessive blood sugar).
Ketons occur in the liver of oils. Then used as a body throughout the body, including the brain. The brain is an organ that consumes many energy every day and cannot work directly on fat. Can only work on glucose. . . or ketones.
In a cetogenic diet, your whole body burns fuel supplies with carbohydrates and almost works on fat. Insulin levels are very low and the fat burns are dramatically. It is easy to access your own fat resources to burn the body.
The advantages of a cetogenic diet are like any rigid low -carb diet. However, the effects of protein can be even higher. Such a diet increases the level of ketones and reduces insulin levels.
- In the keto diet, the fat burning significantly falls due to the insulin. This creates the ideal conditions that weight loss can occur without hunger.
- About 20 scientific research shows that the lower carb and Keto diet compared to other diets and lead to a more effective weight loss.
- Ketosis causes a brain-resistant fuel intake (ketones). You will avoid great fluctuations in blood sugar in a cetogenic diet. This often leads to increasing attention and concentration.
- Many people use the Keto diet specifically to increase mental performance. After a few days (for a week), a person can experience several difficulties with a concentration, headache, irritation, irritation, irritation and brain and can easily work in ketones.
- Many people live more energy in the case of ketosis.
- Ketogenic diet can also significantly increase your physical stamina, which allows energy-reserved access to oil resources.
- The supply of carbohydrates of the body (glycogen) supply is only a few hours of intensive training or less. Whenever your oil will give you enough energy for long and intensive classes of your oils.
Most importantly, to achieve ketosis, you should prevent the use of carbohydrates, reduce the consumption below 20 grams. Fewer carbohydrates are more effective.
Ketosis can be measured by getting urine, blood or breath. But there are clear signs. Symptoms of ketosis: dry mouth, thirst, frequent urine.
Dry mouth and thirst. If you drink enough and have enough electrolyte, you can feel dry mouth. Try to drink a cup broth or drink twice a day, drink as much water as you need.
Increased urines is another sign of ketosis.
As keto drying-keton objects, the scent of acetone seems to be by mouth, the smell can be like the smell of "fruit" or varnish fluid. This smell sometimes feels sweat, all this will take a while and will pass after a hood.
Other, less specific, but more positive signs include:
To reduce hunger - many people live a decline in hunger. This is due to the increase in nutrition with the fatty resources of the body. Many people feel very good, eat once or twice a day, you can turn the periodic fast. This saves time and money and accelerates the weight loss.
Energy increase - After a few days, you will feel fatigue and feel an increase in energy and performance.
- Limit the carboques up to 20 grams a day.
- Squirrel restriction to average. One kg body weight needs to stay at 1 gram protein level in one day. This is about 70 grams of protein a day if you are weighing 70 kilograms.
- There is enough amount of fat to fill.
- Avoid snacks if it is not hungry. Unnecessary snacks slows weight loss and reduces cantosis.
If necessary, you must add periodic hunger, for example, 8 hours 8 hours for hunger and meal consumption, such as 16: 8 - 16 hours. It is very effective for the increase in ketones.
Side effects can occur in the initial stage of the transition to KETO regime - it is called KETO -Gripp. Fatigue, nausea, headache, cramps, etc. Symptoms appear. What you need to do to prevent or relieve these symptoms:
- Drink water with salt and lemon - you need to drink a cup broth every day.
- Gradually reduce carbohydrate consumption - a sharp decline causes stronger symptoms
You lose water in the early stage of a cetogenic diet and therefore electrolytees. This happens because of the delay in the body of water and salt in the body, so your body loses this water when you stop eating carbohydrates.
When carbohydrates suddenly removed from the diet, it takes time before learning to use keton bodies for energy instead of sugar. This means that if you reduce hydrocarlets, you can get symptoms such as fatigue, nausea and headaches. Reduce the consumption of carbohydrates for a week or more, the body will be used to burn fat and ketones instead of glucose and the transition will happen without making it easier and symptoms.