Ketogenic diet (these) is a very little fuel diet that helps burn fat. There are many advantages for weight loss and improved health, but also some side effects.
Ketogenic diet is similar to other strict low fuel diets such as Atkins or Lchf diet. These diets often end with ketogenic more or less by chance. The main difference between the strict Lchf diet and these is that the protein is limited to the latter.
With ketosis, the body produces small fuel molecules called "ketone". This is alternative fuel for the body.
Ketons are produced if you eat very few carbohydrates (which are quickly divided into blood sugar) and a moderate amount of protein (protein surplus can also be turned into blood sugar).
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Ketons are formed in the liver of fats. Then they are used as fuel throughout the body, including the brain. The brain is an organ that consumes a lot of energy every day, and cannot function directly in fat. He can only work in glucose. . . or ketone.
In a ketogenic diet, your whole body passes from carbohydrate fuel supply and works almost completely in fat. Insulin levels become very low, and fat burning increases significantly. The body is easy to access your fat reserves to burn them.
The pluses of the diet these
The advantages of a ketogenic diet are similar to any strict low fuel diet. However, the effect can be even higher, as the protein is limited. Such a diet increases the level of ketone and reduces the insulin level.
Which is forbidden in the diet these
The most important thing is that in order to reach the ketosis you should avoid using carbohydrates, ideally reduce consumption under 20 grams. The less carbohydrates, the more effective.
How to find out what you are in Ketoss?
Ketosis can be measured by testing urine, blood or breathing. But there are clear signs. Symptoms of ketosis: dry mouth, thirst, frequent urination.
Dry mouth and increased thirst. If you drink enough and have enough electrolytes, you can feel dry mouth. Try drinking a cup of soup or two a day, plus drink as much water as you need.
Increased urination is another symptom of ketosis.
Keto-thunder-due in ketone bodies, the smell of acetone appears from the mouth, the smell can also be "fruit", or resemble the smell of varnish juice. This smell is sometimes felt by sweat, all this will pass for a short time and after an adaptation these will pass.
Other signs, less specific but more positive include:
Hunger reduction - many people experience a marked decrease in hunger. This can be caused by the body's increased ability to feed on its fat reserves. Many people feel great, only eat once or twice a day, you can do periodic fasting. This saves time and money, and also accelerates weight loss.
An increase in energy - after a few days, a feeling of fatigue will pass and you will feel an increase in energy and performance.
How to achieve steady ketosis
If necessary, you should add periodic hunger, for example, 16: 8 - 16 hours of hunger and 8 hours for food consumption. This is very effective for growing ketones.
Side effects of a diet and how to avoid them
In the initial phase of transition to these mode, side effects can occur - this is called Keto -Gripp. Symptoms such as fatigue, nausea, headache, cramps, etc. appear. What should be done to prevent or relieve these symptoms:
In the initial phase of a ketogenic diet, you lose water and, consequently, electrolytes. This is because carbohydrates delay water and salt in the body, so when you stop eating carbohydrates, your body loses this water.
When carbohydrates were suddenly removed from the diet, the brain takes time before learning to use bodies for energy instead of sugar. This means that if you reduce carbohydrates severely, you can get symptoms, such as fatigue, nausea and headaches. Reduce carbohydrate consumption for a week or more, the body will be taught to burn fat and ketones instead of glucose and, the transition will occur more easily and without symptoms.