Strictly of terms, only the one that causes an increase in the level of blood ketone bodies can be called ketogenic diet.
But since this level is extremely controlled by the research participants and simply adhering to this type of nutrition, in this article, the diet will be called all power options with the amount of carbohydrates less than 10% of the daily caloric content. Here we also assigned a low carbohydrate diet, which often stands out as a type of separate nutrition.
Most of the sources of the calorie edge for these two types of diet are as follows:
- Keto-Diet at 5% of carbohydrates per day
- Low carbohydrate diet-5-10%.
Physiology
Without it, there is no way here. So, with a different diet with carbohydrates, which covers up to 60% of daily energy needs, the body receives almost all the energy from glucose, the final product of the carbohydrate division.
The energy systems of cells of all organs are adapted to function on the glucose fuel. Energy from it easily and quickly becomes convenient cells. Glucose penetrates through all the natural barriers of the body (for example, there are such in the brain) and some organs can only receive energy from it, for example hepatic and red blood cells.
But what happens if the level of glucose in the blood falls - for example, have you not eaten for a long time? Or did the owner of this blood go to the Keto diet? So the same Grasso enters the stage. It breaks to the ketone bodies (from where and from the name of the diet)-shelters of scruples of the fat molecules, which include beta-oxy acid, acetouxic acid and acetone. As you can see, two of the three ketone - acid bodies. Remember for the future.
In addition, the ketone bodies are distributed throughout the body, thanks to their small size, they penetrate well through the barriers in the organ vessels, absorbed by the cells (with the exception of liver cells, they do not know how) and give even more energy per unit of mass of glucose.
What is the capture?
First: ketone - acid bodies. And an increase in their concentration in the blood moves its acid-base balance.
Yes, in healthy adults, the pH of the blood will not change in critical indicators. And in children or, for example, in diabetics, this is a fairly frequent phenomenon.
Maybe have you heard of "increase in acetone" in young children? That, to return to the normal state, it is necessary to drip glucose or, if the condition allows you to steal a sweet compote on a teaspoon (why do any large volumes cause vomiting) for several days? ThisKetoacidosis- Increase in the content of the ketone bodies with blood oxidation, which we are trying to artificially call with a diet.
Second: obtaining energy from ketone bodies in chemically is completely different than glucose. With normal nutrition, this path is rarely involved, the necessary enzymes are few.
Therefore, the transition between ordinary and keto-diet can be heavy. And this attracts the athletes-CETO-Diet trains the energy path with fats and subsequently the body is easier to reconstruct.
Ketogenic diet and excess weight
Everything here seems very optimistic. In this study, for a year on Keto-Dita, people with obesity dropped 19, 9 kg and people with the same obesity, but simply reduced calories-7 kg. In addition, the weight after the passage with Keto to ordinary power continued to decrease.
In a similar study, which lasted two years, on Keto-Dita, the participants lost 12, 5 kg mainly due to fat, their volume of life decreased and, in the same period, people lost only 4, 4 kg with a normal diet.
On Keto-Dita, combined with training, the participants lost weight due to fat. In the same period, the control group with regular power supply and the same training gained weight. The caloric content of the diet in both groups was not limited.
A review of the publications on the effectiveness of a ketogenic diet in obesity confirms its effectiveness and makes different important warnings:
- Make sure to control the kidneys work;
- The orderly and gradual transition to the diet and return to traditional nutrition is important;
- The duration can vary from two weeks to one year or more (usually a rigid restriction of the carbohydrate receipt - less than 5% of the day of heat - is prescribed for a limited period, softer options - for several months or more);
- The keto diet is the treatment of obesity and the attitude towards it should be like any other medicine, with the control of the state and the supervision of a doctor.
Keto diet and sporting 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 provides better the needs of the body during short -intensity short loads.
And Keto-Diet trains the ability to receive energy from fat, improving tolerance and causes long loads of low intensity. Well, at the same time, the kilograms are clearly facilitated by kilograms. Studies partially confirm this.
For example, in a group of athletes engaged in sports walk, after three weeks of Keto-Diet, VO2Max increased, but the results worsened, since more oxygen is needed to oxidize the ketone bodies. In a group with a diet with carbohydrates periodically or constantly accessible with the same training, the results improved.
As we expected, the short -term diet (4 days) also worsens the results in high intensity anaerobic exercises.
After 12 weeks, the athletes involved in the resistance athletes, the mass of 5, 9 kg has decreased, the amount of subcutaneous fat has decreased, the level of the ketone bodies has increased 5 times, but the results in stiffening training (compared to the control group that received the normal amount of carbohydrates) have not changed. Perhaps because of the fact that during the test exercises a group on dried water with Keto-Rosso with electrolytes and control beverages of the group group.
The combination of Powerlifting and Keto-Diet helps to effectively remove fat by maintaining sports indicators (research) and is logical not suitable for recruiting muscle mass.
Total:
- The Keto diet increases VO2 Max, it is excellent for the training season with the concentration of resistance when they prevail for low -term low intensity.
- The large volumes of training in combination with a keto diet reduce the quantity of fat, weight and muscle damage after loads (since the lactate does not form by the ketone bodies).
- On the other hand, a decrease in glycogen reserves and the low activity of enzymes dividing the results of the speed work worse.
Ketogenic diet and various diseases
When only the Keto diet appeared (and it was 1920, then people did not suffer from obesity, they rejoiced from him), obtained popularity as an effective means of relieving the state in epilepsy. Now it is also used as an additional treatment of epilepsy drugs that are difficult for drug therapy, although it works at a molecular level - it does not remain entirely understandable.
In patients with second type diabetes (not dependent on insulin), the keto diet proved to be effective (better than the usual low calorie diet) and a fairly safe way to reduce weight and control the level of blood glucose.
The keto diet also helps with polycystic ovary syndrome, reducing both psychological and physiological symptoms.
Side effects
The keto diet is not the most physiological diet, it changes the metabolism very much, forcing it to work in "reserve" mode, which, with an ordinary diet, is extremely rare.
Therefore, there are several different unpleasant sensations, especially when we move on to a diet with the keto and vice versa. The most common are headache, nausea, vomiting, stool disorders, back pain.
Mineral and fat metabolism, the formation of renal calculations, metabolic acidosis (a change in the pH of the blood on the acid side) are less commonly possible. In children and people with compromise of insulin sensitivity, acidosis can reach critical meanings, leading to a coma.
To prevent these side effects, during the diets kesto, it is necessary to take vitamins, minerals, proteins, drink lots of water and there are many vegetables. It is possible to include drugs in the diet.
Who is contraindicated in Keto-Diet
First of all, people with congenital fats of fat metabolism. If you have this, you know it most likely. But to verify it it won't hurt.
Keto-Diet is also forbidden to people with porphyria and a deficiency of Carboxilasi Pyrowat (we apologize for these words here, but, once again, if a person has one of these diagnoses, he will see it and will not risk health on a Keto-Diet).
For people with second type diabetes, taking the type 2 type 2 sodium-glucose cote. They should change the treatment or even avoid a cheto diet.
Total: what, to whom and how to eat and you need it
The keto diet is truly more effective than a simple caloric restriction helps to reduce the weight of fat in the body without loss of muscles. It also helps with some endocrine pathologies.
The low carbohydrate power stimulates the path to obtain energy from fats, so that the body is easier to reconstruct on this version of the metabolism with low -intensity prolonged loads. The results do not change and sometimes even worsen. In sprint, they always get worse. The keto diet should be practiced in the middle of the training season, when important start they are far away, the volumes are large and the speeds are low.
Before changing the type of power, you have to make sure you have everything in order with the exchange of fats. The entrance to the diet and the exit from it should be gradual, with careful monitoring of well -being. During a diet, it is important to drink a lot of water, there are vegetables, they take vitamins and trace elements.
It is better to treat the Keto-Diet not as a diet, but as a medical event that requires a constant laboratory and preferably a medical supervision.
As a safer option with tight results, we offer a low carbohydrate diet (in which about 10% of the daily diet is carbohydrates) with periodic inclusion in the diet of useful carbohydrate 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 a lot of damage from them, there is no advantage (except for the joy of the tasty cake eaten), the weight will decrease, at the same time you will discover what it is with the restriction of carbohydrates - a successful experiment from all sides!
Run a lot, eat tasty and be healthy!