Ketogen diet (keto) is a very low --Carbs to help burn fat. It has many advantages for weight loss and health improvement, but there are also some side effects.
The plus points of the keto diet
Banned in keto diet
How to find out what you are in Ketoss?
Side effects of the diet and how to avoid them
Ketogen diet is similar to other strict carb diets like Atkin or LCHF. These diets often end with Ketogen more or less due to accidents. The main difference between the strict diet of LCHF and Keto is that the protein is limited later.
With Ketosis, the body produces small fuel molecules called Ketones. This is an alternative fuel for the body.
Ketons is manufactured if you eat very little carbohydrates (quickly divided into blood sugar) and a moderate amount of protein (excess protein can also be converted into blood sugar).
How to lose weight in children's food?Ketons is formed in the liver of fat. After that, they are used as fuel across the body, including the brain. The brain is a daily energy consumption organs and it cannot work directly on fat. He can only work on glucose. . . or Ketones.
In ketogen diet, your entire body moves from the fuel of carbohydrates and works almost completely on fat. The level of insulin becomes very low and burns fat. The body easily accesses your fat reserves to burn them.
The plus points of the keto dietThe advantages of ketogen diet are similar to any strict low diet. However, the effect can be even higher, because the protein is limited. Such a diet increases the level of ketone and reduces insulin levels.
Burning fat in keto diet increases significantly, because insulin decreases. This creates the ideal conditions that weight loss may occur without hunger.
About 20 scientific studies show that, compared to other diets, low carb and keto diets lead to more effective weight loss.
Ketosis leads to sustainable fuel (ketone) into the brain. And in the ketogen diet, you will avoid great fluctuations in blood sugar. This often leads to an increase in attention and increased concentration.
Many people especially use keto diet to increase mental performance. After a few days (maximum a week), the adjustment of keto, in which a person may have some difficulties with concentration, headache, discomfort-body and brain will be converted and can be easily worked on Ketone.
In ketosis, more people experience more energy.
Ketogen diet can also significantly increase your physical endurance, allowing you to access continuous energy from your fat reserves.
Providing body with carbohydrate (glycogen) is only enough for a few intensive training hours, or less. When, because your fat reserves will provide enough energy for long and intensive classes.
Banned in keto dietThe most important thing is to achieve ketosis, you need to avoid using carbohydrates, ideally reducing the consumption of less than 20 grams. The less carbohydrate, the more effective.
How to find out what you are in Ketoss?Ketosis can be measured by checking urine, blood or breathing. But there are clear signs. Ketosis symptoms: dry mouth, thirst, frequent urination.
Dry mouth and increase thirst. If you drink enough and you have enough electrolytes, you may feel dry mouth. Try drinking a cup of broth or two days, plus drinking plenty of water as you need.
Increasing urination is another symptom of ketosis.
Keto Drying-due to ketone, acetone smell appears from the mouth, the smell can also be fruits, or similar to the smell of varnish liquid. This smell is sometimes felt from sweat, all this will pass in a short time and after a keto adaptation will pass.
Other, less specific, but more positive signs include:
Reducing hunger - Many people undergo a noticeable hunger reduction. This can be caused by the body's increased ability provided by its fat reserves. Many people feel great, only eat once or twice a day, you can fast fast. This saves time and money, and also accelerates weight loss.
The increase in energy - after a few days, the feeling of fatigue will pass and you will feel energy and performance.
How to achieve sustainable ketosisLimit carbohydrates up to 20 grams a day.
Limit squirrels in moderate level. It is necessary to maintain at or less than 1 gram of protein per kilogram of body weight. This is about 70 grams of protein daily if you weigh 70 kg.
There is a sufficient amount of fat to feel full.
Avoid snacks when not hungry. Necessary snacks slow down weight loss and Ketosis.
If necessary, you need to be more hungry periodically, for example, 16: 8 - 16 hours and 8 hours to consume food. This is very effective to increase Ketone.
Side effects of the diet and how to avoid themAt the initial stage of the transition process to keto mode, the side effects may occur - this is called keto -gripp. Symptoms such as fatigue, nausea, headache, cramps, etc. appear. What needs to be done to prevent or reduce these symptoms:
Drink water with salt and lemon - you also need to drink a cup of broth daily.
Gradually reduce carbohydrate consumption - a sharp decrease leading to stronger symptoms
At the initial stage of ketogen diet, you lose water and thus electrolytes. This happens because carbohydrates delay water and salt in the body, so when you stop eating carbohydrates, your body will lose this water.
When carbohydrates are suddenly removed from the diet, the brain takes time before learning how to use the Ketone body to get energy instead of sugar. This means that if you have a sharp decrease in carbohydrates, you can get symptoms, such as fatigue, nausea and headache. Reducing carbohydrate consumption in a week or more, the body will get used to burning fat and ketone instead of glucose and, the conversion process will occur more easily and have no symptoms.
