Strictly speaking, only the one who causes an increase in keton exchanges to a ketogenic diet.
However, since this level is extremely controlled by research participants and simply supporters of this diet, the keto-dit in this article is called all performance options with the amount of carbohydrates of less than 10% of the daily calorie content. Here we also assigned low carbohydrate print a diet that is often differentiated as a separate type of nutrition.
Most of the sources of the calorie limit for these two types of nutrition are the following:
- Keto-diet-up up to 5% carbohydrates per day
- Low carbohydrate diet-diet-5-10%.
physiology
Without them there is no way here. With another diverse diet with carbohydrates that cover up to 60% of the daily energy requirement, the body receives almost all of the energy from glucose - the end product of the carbohydrate splitting.
Energy systems of cells of all organs are adjusted so that they work on glucosumer fuel. Energy easily and quickly to affordable cells. Glucose penetrates through all natural barriers of the body (for example there are those in the brain), and some organs can only get energy from it - for example, liver and blood -red blood cells.
But what if the glucose mirror falls in the blood - for example, they haven't eaten for a long time? Or did the owner of this blood go to the keto diet? Then the same fat steps into the stage. It breaks into keton bodies (from where and the name of the nutrition) shorts fragments of fat molecules, which include beta-oxyxylic acid, acetouxyxy acid and acetone. As you can see, two out of three ketone bodies - acids. Remember for the future.
In addition, ketone bodies are distributed throughout the body, thanks to their small size, they penetrate well through barriers in the vessels of organs that do not know (with the exception of liver cells that they do not know how to do them) and give even more energy per mass of unity than glucose.
What is the catch?
First: ketone body - acids. And an increase in their concentration in the blood shifts the acid-based balance.
Yes, in healthy adults the pH of the blood does not change to critical indicators. And for children or diabetics, for example, this is a fairly common phenomenon.
Maybe you heard of "increased acetone" in small children? What to go back to normal condition, drip glucose or, if the condition enables you to steal a sweet compote on a teaspoon (because large volumes cause vomiting) for several days? TheKetoacidosis- Increased keton bodies with blood oxidation, which we want to artificially call with a diet.
Second, the preservation of energy from keton bodies in chemically differs in comparison to glucose. This path is rarely involved in normal nutrition, the necessary enzymes are only a few.
Therefore, the transition between common and keto diet can be difficult. But and this attracts athletes keto-diet instructor the energy path of fats, and then the body is easier to rebuild.
Ketogenic nutrition and overweight
Everything looks very optimistic here. In this study, people with obesity fell on Keto-Dita around 19, 9 kg and people with the same obesity, but simply reduced the calories of 7 kg. In addition, after switching with keto, the weight took back to the ordinary performance.
In a similar study that lasted two years, the participants on Keto-Dita fell around 12, 5 kg, mainly due to fat, their waist volume took off from and during the same time, people lost only 4 or 4 kg during a normal diet.
On Keto-Dita, combined with the training, the participants lost weight due to fat. During the same time, the control group accepted regular nutrition and the same training. The calorie 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 several important warnings:
- Make sure you control the work of the kidneys.
- The decent, gradual transition to keto-dit and back to traditional nutrition is important.
- The duration can vary between two weeks and one year or more (usually a strict restriction of the carbohydrate input - less than 5% of the day calorging - for a limited period of time, softer options - for several months or more).
- The keto diet is the treatment of obesity and the attitude to this should be like any other medicine, with the control of the state and the supervision of a doctor.
Keto diet and sport results
Based on the characteristics of the glucose metabolism and ketone body, it can be assumed that a traditional diet with a large amount of carbohydrates delivers the needs of the body better with short loads with high intensity.
And Keto-Diet trains the ability to maintain energy from fat and improve tolerance and lead to long loads with little intensity. At the same time, kilograms are clearly made easier by kilograms. Studies partially confirm this.
VO2MAX increased in a group of athletes who worked after three weeks of keto-diet sports, but the results deteriorated because more oxygen is required to oxidize ketone bodies. The results improved in a group with a diet with regular or constantly accessible carbohydrates with the same training.
As we expected, the short-term (4 days) keto diet also worsens the results of anaerobic exercises with high intensity.
After 12 weeks, the athletes, who were involved in endurance athletes, took the mass of 5, 9 kg, the amount of subcutaneous fat, the level of the ketone body, but the results in reinforcement training (compared to the control group that received the usual amount of carbohydrates) did not change. Perhaps due to the fact that a group on ketorotic dried water with electrolytes and a control group carbohydrate drinks during the test exercises.
The combination of powerlifting and keto-diet helps to remove fat effectively while sports indicators (research) is maintained and is not logical for recruiting muscle mass.
In total:
- The keto diet increases VO2 max. It is great for the training time with endurance focus if there is long-term training with low intensity.
- Large training volumes in combination with a keto diet reduce the amount of fat, weight and muscle damage to loads (since lactate does not form from ketone bodies).
- On the other hand, a decrease in glycogen reserves and the low activity of the enzymes worsen the results of the speed work.
Ketogenic diet and various diseases
When the keto-diet only appeared (and it was in 1920, people did not suffer from obesity, she was happy about him), it became a effective means of relieving the state in epilepsy. Now it is also used as an additional treatment of pharmaceuticals of epilepsy cases that are difficult for drug therapy, even though it works on a molecular level - it does not remain fully understandable.
In patients with diabetes of the second type (not dependent on insulin), it turned out that the keto diet is effective (better than the usual low-calorie diet) and a fairly safe way to reduce weight and control the blood level.
The keto diet also helps with polycystic ovarian syndrome and reduces both psychological and physiological symptoms.
Side effects
Keto diet is not the most physiological diet, it changes the metabolism and forces it to work in the "reserve" mode, which is extremely rare with ordinary nutrition.
Therefore, different unpleasant sensations are often found, especially when switching to a keto diet and vice versa. The most common are headaches, nausea, vomiting, stool disorders, back pain.
The mineral and fat metabolism, the formation of kidney stones, metabolic acidosis (a change in the blood pH in the sour side) are less often possible. In children and people with impaired sensitivity to insulin, acidosis can achieve critical meanings, which leads to a coma.
To prevent these side effects, you have to drink a lot of water during keto-diet vitamins, minerals, protein, and there are many vegetables. It is possible to include drugs in the diet.
Who is contraindicated in keto-dit
First of all, people with innate disorders for fat metabolism. If you have this, you will most likely know about it. But to check it, it won't hurt.
Keto-Diet is also forbidden people with porphyria and a pyrowat carboxylase deficiency (sorry for such words here, but if a person has one of these diagnoses, he will see him and not risk health on a keto diet).
For people with diabetes of the second type, take sodium glucose coer type 2 type 2 type 2. You should change the treatment or avoid a keto diet.
Total: what, for whom and how you eat and whether you need it at all
Keto diet is very more effective than a simple calorie restriction to reduce the fat weight in the body without losing muscle. It also helps with some endocrine pathologies.
With low carbohydrate performance, the path stimulates to get energy from fats so that the body is easier to rebuild on this version of the metabolism with longer loads with low intensity. The results do not change and sometimes even worsen. They always worsen in the sprint. The keto diet should be practiced in the middle of the training period when important starts are far away, the volumes are large and the speeds are low.
Before you change the type of performance, you must make sure that you have everything with the exchange of fats. The entrance to nutrition and exit should gradually be, with careful monitoring of the fountain. During a diet, it is important to drink a lot of water, drink vegetables, take vitamins and trace elements.
It is better not to treat keto diet as a diet, but as a medical event that requires a constant laboratory and preferably medical control.
As a safer option with tight results, we offer low -carbohydrate a diet (in which approximately 10% of the daily diet are carbohydrates) with regular inclusion in the diet of useful carbohydrate products such as whole grain products. It has fewer side effects and the results are tight.
And as an experiment, they try to remove fast carbohydrates from nutrition. There is a lot of damage from you, there is no benefit (except the joy of delicious cake), the weight decreases. At the same time, you will find out what it is with the restriction of carbohydrates - a successful experiment from all sides!
Run a lot, eat delicious and be healthy!