What is the ketogenic diet? What are the Benefits and Harms of Ketogenic Nutrition?

1. Ketogenic diet

The ketogenic diet is a low-carb and high-fat diet with numerous health benefits.The ketogenic diet forces the body to use fat as its main source of energy instead of carbohydrates.Dietitians eat a lot of fat, low protein and low carbs in their meals.The body can get used to this different way of generating energy, but before you do this you need to understand how the body initially uses energy.

Typical when you eat a diet high in carbohydrates, your body converts carbohydrates into glucose energy glucose (or sugar) and it makes insulin a carrier of glucose that carries it into the bloodstream.Glucose for the body "inexpensive" is a source of energy, so if there is glucose, the body must first uses it to generate energy.

Ketogenic when the body's carbohydrate intake is limited due to a diet, the body no longer does not have enough carbohydrates to produce energy.That's why the body it enters ketosis, which is the basis of a ketogenic diet.

2. Benefits of the ketogenic diet

Ketogenic there are many health benefits associated with a diet.Today, a ketogenic there is a lot of research on the benefits of the diet.Below some highlighted benefits are listed ( more information about this ):

Increased energy.
Skin problems Healing.
After training speed up recovery.
Decreased in the body inflammatory conditions.
Your blood circulation is more works efficiently and your blood pressure drops.
The feeling of hunger is better (blood sugar).
The brain is more active (memory and concentration).
Fat for body energy as it uses its stores, fat burning accelerates, significant weight without hunger Loss.
Cholesterol and triglyceride levels improve.
Promotes hormone regulation.
Medically proven, such as epilepsy neurological symptoms can be reduced.

3. What does ketosis mean?

Ketosis, a body uses energy instead of carbohydrates to produce energy is the case.The liver then removes fatty acids for the body's energy ketones.That is, fat is the main energy source for the body the body gets used to it and is "adapted to keto" or any other that is, it becomes a more efficient fat burner.

Ketosis the process is usually the survival mechanism of the body, which means that the body helps him get used to a situation where there is no food.Ketogenic diet, While it focuses well on "starving" the body with carbohydrates, facilitating ketosis and burning fat, it provides the body with excellent nutrients.

3.1. ketosis

Body The main source of energy for is usually glucose.Brain function and athletic performance by the body for all normal functions such as Used.Glucose in the body is typically obtained with carbohydrates.

Carbohydrates immediately converted to glucose or stored as glycogen in the body; it's more then it can be used by the body as glucose.In any case, sometimes the body does not have enough glucose, and this is due to very little carbohydrate intake may be caused by.If the body does not have enough glucose, alternative sources of energy, begins to use oil stores.The body receives fat from fat stores and the liver divides glucose into these.And when that happens, ketones are a byproduct occurs as .

3.2.What are ketones?

Ketones side of the body that uses fat to produce energy when carbohydrate intake is low products.There are three different types of ketones:

Acetone
Acetoacetate (AcAc)
Beta-hydroxybuthyrate (BHB)

Body when entering ketosis, the three types mentioned above are called ketones molecules begin to form.Acetoacetate and beta-hydroxybuthyrate are the it plays a role in its transport from the liver to other tissues.During ketogenesis AcAc is the first ketone formed by the breakdown of fatty acids.BHB, from AcAc Occurs.It consists of AcAc, then BHB and Acetone.The acetones are acac's. self-produced from decomposition and the simplest and most volatile of them all ketones.It spreads to the lungs and with urine or breath (ketone respiration) it is excreted from the body.

BHB, it is necessary for the use of fat as the energy source of the body.Liver to produce BHB from long and medium fatty acids released from adipose tissue Starts.BHB is a carbohydrate-free body is a compound.BHB affects ketosis metabolism (or metabolism) He's the first agent.BHB passes through the blood and the cells from which the energy is produced enters the mitochondria (Adenosine triphosphate = ATP).

4. Health benefits of a ketogenic diet

Healthy in addition to promoting weight distribution, ketosis as a condition it is useful in many ways, both physically and mentally.

Low carbohydrate diet, proven to lose weight compared to many other options is an effective way.Weight, blood pressure and cholesterol in a short period of time a good for obese people who want to lose their level option.The ketogenic diet also contributes to insulin resistance and low glucose levels.

Ketogenic Diet can help you:

Related to blood sugar (type 2 diabetes) prevention of diseases.
Risk factors for heart disease Reduce:
- HDL cholesterol
- triglycerides
- LDL cholesterol (vascular plaque)
Reduces skin infections and acne relieves your symptoms.
Fat content of dense and dense composition keeps you saturated for a long time, because there is less hunger.
It prevents epilepsy, especially in children.

Glucose although it is the body's most used energy source, most of our brain Ketones for energy for mental performance (up to 2/3) can use it.The body also has glucose during ketosis (gluconeogenesis) uses proteins to produce.Ketosis, carbohydrate neurotoxicity to prevent seizures in patients with epilepsy by preventing Used.Ketosis Parkinson's and Alzheimer's disease and type II it has also been shown to be useful in the treatment of diabetes.

5. Creating a Ketogenic Diet

General As a ketogenic diet body looks like this:

Fat intake is kept high
Protein intake regulated
Carbohydrate intake is kept low

Ketogenic it is important to note that the diet is not high in protein.A classification of diet as ketogenic daily protein and carbohydrates depends on the reception.Carbohydrates, proteins and fats (macronutrients also called energy nutrients glucogenic or it's ketogenic.Glucogenic energy nutrients to achieve ketosis should be restricted in nutrition.For example, during a ketogenic diet distribution of macrobesins (quantities slightly depending on the individual's goals may vary:

Calories from carbohydrates: 5-10% / day
Calories from protein: 15 - 25 / day
Calories from fat: 70-80% / day

Otherwise for example:

Taken from carbohydrates calories: 20-60 g / day (0.5-0.8 g / kg body weight)
Calories from protein: 80-150 g / day (1-2 g / kg body weight)
Calories from fat: 100-200 g / day (2 g / kg body weight)

5.1.Carbohydrates (5-10%)

Ketogenic for most people following a diet, the appropriate amount of carbohydrates per day is from 20 to It's 60 grams.While others are still in ketosis, their carbohydrate intake is 100 per day gram.Since it is already formed by the liver, the body's glucose it does not need carbohydrates to obtain it.

Low carbohydrates with a glycemic index, insulin and blood sugar should be preferred because they do not increase in the way that they do not increase.Ketogenic diet during, for example, vegetables, fruits and fruits are a source of carbohydrates can be used as a .More if your metabolism is fast enough you can eat carbohydrates (this should be monitored).Since it doesn't emit insulin green vegetables such as celery, spinach, asparagus, broccoli, cabbage or salad is recommended to use.Green vegetables also remove waste products from the body and uses minerals and vitamins.All dietary fats it will pass through the liver and bloodstream, so it is high that carries the fat forward it is also advisable to consume fibrous vegetables.

Carbohydrates binds a lot of water - 1 gram of carbohydrates binds to about 3.7 grams of water, this can lead to rapid weight loss in the early stages of a ketogenic diet and then releases your carbohydrate stores.Normally, stores it is found in muscles and cells.This is the first time that minerals pass through the body rapidly. means that there is not enough water in the body to bind them (potassium, sodium and magnesium).

5.2.Proteins (20-25%)

More the protein is converted into glucose and therefore insulin in the body, and from ketosis Released.Appropriate amount of protein, individual level testing Should be.For example, very few can give a feeling of fatigue.Ketogenic adequate amino acid intake is also important when following a diet.

When the body gets enough protein, nitrogen balance in the body is high.Excessive protein levels, protein cause alkalinete to increase in the body through metabolism Can.A positive nitrogen balance means that muscle cells in the body enough to prevent disintegration and allow muscle mass to grow it means it's protein.A negative nitrogen balance, the body's protein and the cells begin to disintegrate.Well, then. let's aim for a neutral nitrogen balance for the body.

Various variables of daily protein requirement is determined by:

Age
Gender
Length
Lean muscle mass
Target body weight
Metabolic rate
Amount of stress
Level of training and activity

More as mentioned first, excessive protein intake access to ketosis prevent it.To prevent proteins from separating into glucose instead of fat recommend keeping the amount of protein about 1-2 grams per kilogram of pure weight Is.For example, an overweight person already has a sufficient amount in the body it does not need protein - there are enough nutrients.

5.3.Oils (70-80%)

Required when proteins and carbohydrates are reached in quantities - the amount of fat Remains.Oil filtration is unique.For example, a meal is individually 20 it can contain from 60 grams of fat, some more.

Normal as a ketogenic diet does not require calorie reduction (because a high-fat, satisfactory diet rarely leads to overeating), but daily make sure your nutritional values are proportional to each other Want.Large changes, especially the amount of calories in your fats can have a big impact on your calorie intake.

Ketogenic to take into account the quality of the fats you consume during the diet Value.Among other things, inflammation, usually in large quantities contains a high amount of Omega-6 fatty acids be careful to consume fat.In general, omega-3 (antilinolic) and omega-6 (linoleic) fatty acids can be obtained in a ratio of 1:10, for example, that is, omega-6 fat acids can be easily obtained.If you imagine the rate of 1:25 fatty acids, your body is in a very inflamed state.Therefore, fatty acids at an appropriate rate.In general, omega-6 fatty acids obtained from vegetable oils such as vegetable, soybeans, corn and sunflower oil Is.Omega-3 fatty acids e.g. fish, walnuts, flaxseeds and hemp oils.Omega-3 is an anti-inflammatory fatty acid.

Essential lack of fatty acids, skin problems, hair loss, immunity deficiency, memory and cognitive decline and mood.In addition we need fats as an energy source for the brain, nerves and eyes Have.

The end highly unsaturated and saturated fats and only low sources of polyunsaturated fats it's a good idea to choose.Common sources of fat for the ketogenic diet includes:

Coconut oil, MCT oil and capricious acid (easily converted into ketones)
Butter (grass-fed)
Olive oil
Fatty meat (grass-fed)
Eggs
High oleic sunflower and aspir oil
Full-fat cheese and dairy products
Completely vegetable-based oils such as avocados

6. Food Selection

Ketogenic in a diet, it is necessary to pay a lot of attention to food, because, for example, many foods, surprisingly high carbohydrate levels in which the body produces glucose and, as a result, the body releases ketosis.

6.1.Recommended foods

Meat: beef, chicken and turkey and other poultry, pork, game, mutton, goat meat and Veal.
Fish: salmon, sardines And tuna.
Solid and oils: hard nuts (whole or butter), olive oil, sesame oil, coconut oil (MCT oil and capricious acid), high oleic sunflower and aspir oil and grass butter to feed on.
Eggs (preferably free).
Dairy products: cheese, butter, cream, greek yogurt, yogurt and cottage cheese.
Low-carb vegetables: spinach, cabbage, broccoli, Brussels cabbage, asparagus, peppers and onions.
Low Carb Fruits and Berries: Blueberries, Strawberries, Raspberries And avocado.
Herbs and Spices: Additional No sugar.
lemon | Lime
Herbs
Flavored Coffee tea
Avocado
Moss
Seafood
Coconut milk
Dark chocolate cocoa
Olive
Coconut flour, flakes, butter
Shirataki noodles

6.2.Unsuitable foods

Beans and Legumes: Beans, beans, lentils and peas.
Cereals: Oats, whole grain made from cereals such as wheat, barley, rice, rye and corn grains and breads and pastas.
Fruits and Fruits : Minor.
Starch: potatoes, sweet potatoes, wild carrots and carrots.
Packaged and processed low-fat products .
Products added sugar: laughs face, soda, juice, ice cream, biscuits, cakes and sugar.
Unhealthy liquid or fats (in general): mayonnaise and processed vegetable Oils.
Alcohol containing carbohydrates .
Sweeteners blood sugar levels.
Spices with added sugar and unhealthy fats .

BC Fluid need

Oil during burning, the liver begins to devote fats to energy.In your body if there is not enough fluid, your kidneys do not receive proper fluids may not work, which means kidney performance is starting to decline Comes.Function of the liver compensates for renal failure to do so.Thus, the liver now also functions as a kidney, because the kidneys cannot function properly due to lack of fluids.Now, your liver it has two functions instead of, which divides energy consumption, which means that the liver means that it cannot burn fat at capacity.In practice, even dehydration slows down liver function.

% Even 2 dehydration can lead to a reduction of up to 30% in cognitive performance.A the possibility that a person is literally overweight when dehydrated It was investigated as being 1.59 times more.

8. What do you know about ketosis?

Ketosis status may be a gray area, as it changes gradually.Ketosis 1 to It can be obtained in as little as 3 days, but this is usually the body's and requires him to get used to the low-carb diet.Initially, ketosis it will take about 2 to 4 weeks to reach.In any case, the best way keep a close eye on your diet and regularly monitor your ketone levels, there are several methods to do this.Age, digestion, stress, metabolism and exercise intensity are among the factors affecting access to ketosis.

8.1.Ketosis in the body

Ketosis, blood ketone levels at least 0.5 to 3.0 mmol / l (millimol per liter) can be expressed as a situation in which it is.

Ketosis starts at ketone concentration: 0.5 mmol / l
Optimal ketone range: 1.0 - 3.0 mmol /l Ket
ones can be approximate after training: 3.0 mmol / l Overdos
ing is overcome with ketones:> 3.0 - 4.0 mmol / l I
n case of poisoning, the ketone concentration exceeds the following:> 5.7 mmol / L

8.2.Measuring ketones

Ketogenic when following a diet, ketones are produced, but all by the body Used.Ketones are transported to various areas of the body and therefore can also be measured by various methods.

Urine: Bladder (* Ketostix).The method is inexpensive, however, it is not always reliable.After the body is adapted to ketosis get used to ketones, especially acetoacetate, so that the strips are actually may show lower ketone levels.Liquefaction level and electrolyte other variables, such as quantity, can also affect the result.
Blood: Blood glucose levels, to measure BHB levels in blood ketones Available.Due to very limited results after the method, ketone is an accurate way to measure levels.Blood measurements are a little more is expensive.
Breathing through: * Ketonix device is currently available in the breath acetone or AcAc levels.Method, urine or blood test gives the best result when combined.The advantage of this method is that you can purchase the device to measure ketone levels as much as necessary after receiving.
Emotions : Feeling of hunger, after meals feeling of satiety, no cravings for food (especially carbohydrates), low inflammation, stable state of mind and energy.

Each the method has its own benefits, but ketone levels can be is most effective to measure.Measuring with urine is often wrong, but on the other hand, it is the cheapest and easiest way to monitor ketone levels.

8.3.When should ketone levels be measured?

Flu, rhinitis or any other disease When.
When you're stressed, for example at school, at work, or Holiday.
When urine sugar levels rise (2% or more on consecutive days).
You have high blood sugar (above 13.3 mmol / L or 240 mg / dL) or blood if your sugar is above the specifications of your doctor or therapist.
Regularly during pregnancy.

9. 3 types of ketogenic diet

Three there is a type of ketogenic diet.Not all of them are acceptable to the majority of people. and in practice they differ only in the amount of carbohydrates they consume.

1. Basic Ketogenic Diet Standard Ketogenic Diet (SKD)

Carbohydrates the most common and popular of the ketogenic diet, which keeps its intake at 20-50 grams per day Variation.Diet controls protein intake while keeping fat intake high focuses on keeping it underneath.This model is also most scientific has been the subject of research.

2. Targeted ketogenic diet Targeted Ketogenic Diet (TKD)

From practice After 30-60 minutes, consume 25-50 grams or less of carbohydrates.

3. Circular ketogenic diet Circular Ketogenic Diet (CKD)

Several more carbohydrate periods following a ketogenic diet throughout the day, then contains several days with higher carbohydrates.

10. High Carb Diet

Fats misinformation about the bad and dangerous aspects, nutrition for the last 30 years on their own in the field.Many people have fats, especially is afraid to consume saturated fats.Therefore, high and low carbohydrates diets are the most popular diet and weight loss tools.

Ketogenic the diet flies in the face of a previously learned philosophy and for various reasons reverses:

Carbohydrates, especially processed and a high diet containing processed carbohydrates and regular low-fat products, can increase insulin and blood sugar levels, as well as can contribute to inflammation.
A low carbohydrate diet, helps reduce inflammatory conditions much better than a low-fat diet Can.
Saturated fats, on a low-fat diet has not been shown to be harmful because hdl cholesterol levels are reduces triglyceride levels and these two factors they are the most studied when describing heart disease.
Health and cholesterol of the ketogenic diet it has been proven to be more effective in terms of levels than a low-fat diet.
High carbs and high fat diet is an even worse option, since it is high in eating carbohydrates, which instantly produces glucose and leaves excess fat in the body.

11. Low Carb Diet

Usually a ketogenic and low-carb diet is mixed, but consider there are differences that need to be taken.Many low-carb diets, it is not a diet for ketogenes and largely carbohydrates in the diet quantity.

Low a carbohydrate diet significantly reduces the amount of carbohydrates, but If he wants to get into ketosis, it's not necessarily enough.For example, the Atkins diet, a gradual increase in carbohydrates requiring the body to exit ketosis may include.

Ketogenic another difference between a low-carb diet and a low-carb diet is protein quantity.When following a ketogenic diet, the body (gluconeogenesis) can produce protein and therefore excessive protein intake since it prevents ketosis, the amount of protein should be regulated.Your body is for energy if it starts to use protein, it can raise blood sugar and insulin levels - high levels can affect ketone formation.

Ketogenic the purpose of the diet is to regulate protein intake, so that muscle mass is maintained and the body oil can be converted into energy.

12. Ketogenic Diet and Exercise

Since the ketogenic diet tries to adapt to the transition from body carb-based fat to metabolism, it probably does not limit performance, not in the early stages of the diet.Studies have shown that aerobic endurance does not decrease by following a ketogenic diet .The ketogenic diet helps especially in endurance sports, since when glycogen stores are depleted, the body still needs energy to digest proteins or fats.At this point, the ketosis state of the body contributes to performance.

Body developers and serious athletes, if their goal is to improve performance, they can try a targeted or sikliated ketogenic diet.

Ketogenic in the early stages of a diet, the body will burn glucose faster exercise should be kept intense.HIIT and muscle even if you feel heavy it is a good idea to do exercises.This gives you faster access to ketosis and makes it easier to feel after the adaptation step.

12.1.Protein levels and muscle growth

Purpose if it is to increase muscle mass, the most effective way to increase muscle mass is to increase it's about following strength training.For muscle growth, kg lean weight consume at least 1 to 1.5 grams of protein per head Recommended.After a ketogenic diet, from the presence of carbohydrates it is worth noting that there is less fat accumulation.That's why your muscle it may not seem to grow - but don't worry, because a ketogenic diet it is completely possible to apply it.The ketogenic diet is especially solidifying and it can be a good option when you want to maintain muscle mass at the time.

Ketogenic diet may not be the best option for optimal muscle mass gain, but Although carbohydrate levels are limited by ketogenic diet, the power levels may still be the same.During training, most The important thing is that during training, you can to think.Especially in the early stages of adaptation, the body energy levels may be low when you're just getting used to your machines.

More as mentioned first, a targeted and activated ketogenic diet, it can work well for lean muscle lubricant, because carbohydrates exercise can be scheduled around.After all, everyone knows what works for them. and draw its own conclusions and solutions.

12.2.Ketogenic diet and weight loss and fat burning

Ketogenic The diet is probably the most talked about diet about weight loss.As a matter of fact The ketogenic diet is designed to achieve ketosis.Actually, the body. When it reaches ketosis, it has many different benefits in terms of weight loss:

Fat digestion: Low the carbohydrate diet is often used to lose weight, because the body helps him use his own oil tanks for energy production.
Feeling of hunger: In ketosis, the feeling of hunger decreases and a ketogenic the diet makes it easier to follow, so to lose calories to lose weight you don't have to start.To believe and listen to your own body for hunger There's a reason.
Blood Sugar Controls : Regular diets usually cause more hunger and more sugar blood sugar levels, which are known to be stored as "sudden processed carbohydrates and sugars that cause "elevation" Contains.Ketosis in your body, from good sources and healthy vegetables to lower your blood sugar levels by consuming fat and protein without starving yourself Helps.

13. Ketogenic Diet and Adaptation Step

Especially in the early stages of ketosis, glucose, the main energy source throughout life various side effects as it is to convert the machine into an oil ketone body (1-2 weeks) may occur.As the body learns to burn fat, hunger because oil is always available.The body is such a big he may not be ready to make the change very easily and he'll fight.The energy consumption patterns of all tissues are more it needs to change too much.To get rid of your carbohydrates, click you have to go through some kind of war because carbohydrates are addictive.

Your symptoms only the body and brain control the sudden withdrawal of carbohydrates from the diet will show up when you do.Your body works with lower carbohydrates symptoms should disappear completely.In addition it is also quite easy to relieve symptoms when you can handle them correctly.

Ketosis adaptation time (adaptation) depends on the person.Your body is sometimes low if you're used to getting used to a carbohydrate diet or have been in ketosis before adaptation times are significantly shorter.On average, adjusting lasts about 2 to 4 weeks.After the adaptation stage, the body learns to use ketones better in and, as a result, full keto may take months to adapt.However, in the first 2 to 4 weeks, to recognize the effects of ketosis, for example, on energy and hunger You're going to start.The research typically found that three stages of keto-adaptation Definitions:

Short-term adaptation (7-14 days)
Medium adaptation (14-35 days)
Long-term adaptation (2-12 months or more)

More as discussed at first, in the early stages of adaptation, the body lipid produces ketones as a byproduct of metabolism.However At first, the body is unable to use them effectively and when it is used to Gets.So even if ketosis hasn't been fully ketoadaped yet can be reached.When the ketogenic diet is followed long enough, the body learns to use ketones better - the use of ketones in energy production and most of them are used.

Diet well planned from the beginning and especially in the early stages ketone levels should be monitored.To repeat, ketosis is the body's minimum of 0.5 mmol/l is a condition in which it has ketone levels.

13.1. side effects

Ketogenic after all the benefits of a diet, especially in the early stages a ketogenic it is also good to talk about the diet and the possible side effects that ketosis can bring.

1. Need to urinate again

Body burn glucose stored in the ketogenic diet through the liver and muscle when it begins, during the first few days, a large amount from the body during the procedure the liquid is removed.At the same time, as circulating insulin levels decrease the kidneys begin to release more sodium.

Application the need to urinate during the day increases.But don't worry, in ketosis, since the body adapts in this case and no longer burn too much glycogen he'll take care of himself.

2. Dizziness

Body minerals such as potassium, magnesium and sodium as you release excess fluid And they clean it up.This can cause dizziness, weakness and fatigue.

Anyway side effects can be avoided with good planning in advance.Eg You should focus on eating foods containing potassium:

Leafy vegetables
Broccoli
dairy products
Meat, poultry and fish
Avocado

To food add salt or use a salted broth.Increase salt, salt intake can also be dissolved in drinking water.Adding salt to your food and drinks it may be new, because it limits salt intake to most people it's been said.In any case, less than 60 grams per day during the ketogenic diet if you eat carbohydrates, add salt as it is excreted from the body Must.Drugs with high blood pressure should be administered to their doctors before they take medication. consulted.

In addition supplement your diet with 400 mg of magnesium citrate every night You can ask for it.

NOTE: Magnesium is an supplement for many side effects is recommended as .If you have kidney problems, you should you should consult your doctor before adding.

3. Low blood sugar (Hypoglycemia)

Low blood sugar, when starting the diet, especially a high amount of carbohydrates per day side effects of a ketogenic diet for people accustomed to using is one of them.When the body is used to taking more carbohydrates, process sugar to create a certain amount of insulin for .

So when sugar intake decreases significantly during a ketogenic diet, it is possible to experience low blood sugar levels in the term.The body is new as you get used to the diet, it can cause fatigue, hunger or tremors.

4. Sugar cravings

Ketogenic one of the biggest benefits of a diet, sweet for other unhealthy foods reduces requests and requests.However, the adaptation phase during, the desire for carbohydrates can be intense.Desire a few days from two days it could take up to a week.It's worth staying strong!In the end, the passions are great patience is rewarded when it decreases significantly.

5. Constipation

Digestive as the system adapts to changes, the ketogenic diet is a new acquaintance constipation occurs in the early stages and changes are large it can come out.This is usually the high fluid at the beginning of the ketogenic diet due to its release, it is caused by dehydration.

Constipation helps high fiber intake.To eat starchy vegetables, eat enough salt worth enjoying and drinking plenty of fluids daily. throughout the liquid can moisturize the contents of the colon.These changes are not exactly if it does not help, try to reduce the consumption of nuts and dairy products.Magnesium citrate also helps.

6. Diarrhea

Other on the other hand, side effects of constipation can be diarrhea.It's basically macrobesins. may be the result of major changes in the ratio.Dietary fats excessive restriction of carbohydrates, excessive protein intake and diarrhea it is also possible to cause a road.

This don't miss the grease!Enough fat for your carbohydrates instead of protein make sure that it is.

BC Muscle cramps

Mineral loss of muscle, especially in the early stages of a ketogenic diet for the feet cramps.As mentioned in previous side effects, drink plenty of water and salt, which partially prevents muscle cramps and mineral loss you must consume it.

8. Ketoflu

Ketogenic In the first few days of the diet, flu symptoms may appear.Side effect It is known as "ketosis flu" because the symptoms it mimics are common mimics the symptoms of a flu.Partially revealed during the adaptation phase due to the lack of electrolytes, brain ketones are not exactly symptoms often disappear when you get used to using it:

Headache
Fatigue
Lack of motivation
napping
Mess
Dander

This although the symptoms disappear completely within a few days, hydration and it can also be completely prevented if food intake is provided.So be sure to eat enough salt and fat, among other things.

9. Union problems

Some may have difficulty sleeping in the early stages of the ketogenic diet.It's insulin. and serotonin levels are low.

Bed first, you can use a snacking protein and insulin levels to increase enjoy a beautiful dose of tryptophan, a precursor to serotonin (+ melatonin) you can remove it.

Sleep another possible cause of the disorder is anxiety and insomnia in some people it may be the addition of histamine-containing foods to the diet that may cause it.This cheese, avocado, bacon and eggs high in histamine can be eliminated by reducing the intake.Replacing them with vegetables You should try it.

10. Foul-smelling breathing

Some notice the smell of acetone in their breath when carbohydrates are low Can.Sweat and urine can also smell acetone.Acetone ketones one occurs during ketosis and is typical with a nuance similar to nail polish has a fruity smell.This indicates that the body is in ketosis and that ketones is a sign that it is converting into energy.That's good news!

This those who notice the smell in their breath or body, as the body becomes accustomed to ketosis reports that the smell disappears within 1-2 weeks.However, the smell is completely if it does not disappear, there are several ways to fix it.

Good oral hygiene: Keep your teeth brush at least twice a day (I hope you already do).
Fluid intake Increase: Body releases water in low carbohydrates bad resulting from dry mouth and low saliva secretion when left breathing may be caused.Drinking plenty of fluids will prevent this.
Mouthwash or Perfume Use: Although this drug does not remove the odor, While he's waiting for it to disappear, he covers it up.
Low on Your Diet Add carbs: After breathing for a few weeks then if you notice a fruity smell, you can choose to add carbohydrates to your diet Consider.For example, from 50 to 70 grams per day.In addition, an unfertilized to preserve the benefits of ketosis in the body, without side effects of odor 8 it can be combined with intermittent fasting, such as eating in an hourly window.

11. Heart palpitations

First a slight increase in your heart rate for several weeks you can see it.This is more common than high blood pressure.This is usually insufficient salt and fluid intake, which reduces the amount of fluid in the bloodstream is caused by.This causes the heart to pump a little faster and harder Can.Drink, drink, drink and use salt!You can use this step for a week or two you should jump in , but if there is a need after this time, your carbohydrates may increase a little.In addition, during the adaptation phase your diet (zinc, magnesium and selenium) to replace lost nutrients consider adding a multivitamin.

Diabetics: Diabetics beware Must be.Patients with diabetes have been told that a significant reduction in carbohydrates reduce the need for sugar-reducing drugs.This therefore, if you use the same amount of insulin as before, low carbohydrates it is possible that your blood sugar is very low during the diet.Heart palpitations are a symptom of this.About the changes you need Talk to your doctor first and check your blood sugar regularly.

High blood pressure: As with diabetes, people with high blood pressure are common when starting a low-carb diet may notice that the dose of the drug has become very strong, since the diet it can heal.Heart palpitations are a sign of that.Ago you should consult your doctor and at the same time measure your blood pressure at home.

12. Poor performance

Ketogenic when you start following a diet and reducing your carbohydrate intake your performance is likely to change significantly.Carbohydrates because the body is adapting to use fat for energy salt deficiency, which affects performance, often causes dehydration.

Sometimes weeks or even months before the body gets used to fats instead of glucose Can.You just have to wait at this point, but the training adaptation phase.

Athletes especially in long-distance sports such as running or cycling, long exercise more experiments with the benefits of a low-carb diet during their period they began to do it, especially in these sports, a ketogenic diet, the body it can have real performance benefits when adapted to ketosis.

13. Rash

Liver removes many nutrients used over time, such as fat and sodium.

14. Kidney stones

Probably due to potassium deficiency.

15 .Finger and coldness in the toes

Diets probably very low in calories, vitamin B (deficiency) and neutral animal oils can help.

14. Does a Ketogenic Diet Increase Cholesterol?

Cholesterol build almost everything in the body, including cells and hormones is an oily compound that helps.Cholesterol is vital, therefore the body has to make it itself, but it can not do all of it.

Liver makes lipoproteins called lipids in the body.Lipoproteins it is carried by blood, and the protein parts are water-soluble water molecules Pulls.Fat-soluble parts or lipids, in the center of lipoprotein and depends, for example, on enzymes in the blood and specific proteins in cells is released or adhered to the cells.In practice, lipoprotein is the carrier of cholesterol, because cholesterol alone is everywhere Moved.When lipids are removed from the diet, they are digested by the body and they are carried within the intestinal cells, allowing them to be absorbed.

Triglycerides (TG), phospholipids and lipoproteins called cholesterol, by cells, e.g. as energy stores and cell membrane constructors Used.They can also have a catalytic function, that is, the enzyme (chemical reactions) speeding it up).Lipoproteins, based on the amount of protein they contain Classified.

14.1.HDL and LDL cholesterol

LDL (Low Density Lipoproteins ): Function, is to carry cholesterol from the liver to the cells.LDL is new to recovery cholesterol from the liver to the cells.The cell has a specific has a receptor.Endocytosis, where cholesterol is transported to the cell and the receptor it occurs through receptor cells, where cholesterol falls into the cell, then the receptor returns to the cell surface and then it's ready.
HDL (high density lipoproteins): The function is to collect cholesterol from the tissues of the body and is to move it to the liver where it occurs.HDL recycled cholesterol Moves.HDL from the liver to a cell with recyclable cholesterol Moved.HDL reintroduces cholesterol into the liver, which means that converts cholesterol into a usable form or expedes it along with oxygen.

Cells function is to regulate LDL levels in the blood.How much cholesterol to decide whether it is absorbed and how long it remains in the bloodstream Depends.New cholesterol new hormones, cells and nerves Creates.

Receptor endocytosis of cells, blood when LDL cholesterol is high in the bloodstream it also occurs in the veins.Receptors stick together to the blood may cause LDL blockage in circulation, which in itself is a problem Not.However, it is an abnormal condition in the body, and the body responds with an immune response, causing inflammation and swelling I'll do it.Swelling occurs around the LDL structure in the arteries and it occurs with atherosclerosis.The key to the development of atherosclerosis is too much it is not cholesterol, but the way it carries cholesterol (LDL or HDL).

General as, HDL cholesterol is "good" and LDL cholesterol is "bad" is considered to be .If they're both on the same level, the problem None.

Triglycerides or circulating fats carry extra carbohydrates throughout the body.Triglycerides if your levels rise, your body will have a lot of sugar, because insulin as a conversion hormone raises triglyceride levels (<150).2000 mg of triglycerides in the liver and 1000 mg in cells, 75 are produced by the body, and about 20% are from the diet is taken.Triglycerides with HDL in cardiovascular disease Comparable.

Result as a ketogenic diet with exercise and a healthy lifestyle when combined, you can increase your total cholesterol, triglyceride levels and LDL help you lose weight, which is likely to lower your cholesterol Can.Weight loss itself almost always improves blood levels Improves.In any case, worry about your own cholesterol levels you should always consult your doctor and learn.Blood tests, for example, before trying a ketogenic diet and after a trial period (months) can be done - this is about how the ketogenic diet affects values it'll give you a better idea.

15. Ketosis-related misconceptions

Ketosis mistakenly indicate that it can be placed in the same category as hunger important, which gives the impression that it is unhealthy and bad for the body Gives.However, there are big differences between the two.

Hunger the body takes its energy from the muscles and thus loses.In the past, the Atkins diet (20 grams of carbohydrates per day) was as low as carbohydrate diets, therefore due to their low carbohydrate intake has been criticized.

Ketosis during, carbohydrate intake, slightly higher than 20 to 50 grams per day well defined at levels and moderate protein intake Required.The protein is glycogen, that is, if consumed too much, the liver converts to glycogen, which occurs during hunger.

This ketones, for example, are required from vegetables while keeping carbohydrate intake low can obtain nutrients and fibers.In practice, in ketosis, the body both work mentally properly, but carbohydrate levels in the diet low and low calorie intake.

This for a long time without glucose, when our bodies and ancestors were not adequately fed it is a great feature that allows it to succeed.Today, you can use this feature we can continue to use it to increase fat burning and promote health.

15.1.Against ketoacidosis against ketosis

Diabetic patients, who do not take enough insulin, which is a life-threatening condition, diabetics who get sick, injure themselves or drink enough fluids is aware of diabetic ketoacidosis (acid poisoning), which can be risky for Must be.Other causes that lead to ketoacidation are alcoholism, overactive it can be thyroid gland or real hunger.

In ketoacidosis, ketone levels, extremely high levels that can acidify blood he can.When there is an excess of ketones in the body, the acidity in the body and the acids are extremely present.Symptoms include diarrhoea and headaches Contains.Ketoacidosis, malnourished but still not in ketosis is a disease for .Ketoacidosis is a state of fatigue and ketone levels can then rise above 20 mmol/L.This situation is as safe as healthy ketosis that can be obtained by following a ketogenic diet Not.

Visible many health benefits and nutritional benefits of a ketogenic diet Has.However, when following a ketogenic diet, the person's body follow carefully designed guidelines to ensure listening and success he needs to remember to.

16. What is the ketogenic diet suitable for?

Population most of them are well tolerated with a low-carb diet.Oh, yes, yes there is also an extraordinary situation in which a ketogenic diet is not recommended - diabetics, e.g. naturally thin people, various absorption or eating patients with disorders and liver and kidney problems.

Pain the underlying diseases you can suffer and the medications you may have you should be aware of it.Before you go on a ketogenic diet, there's some ground work and prepare and about any dietary changes you should consult your doctor.As previously highlighted, the benefits are a ketogenic diet needs to be rescheduled to maximize it.

17. My experience with the ketogenic diet

Several year ago I started to enter the world of ketogenic diets - "Keto-boom" Before I rose here in Finland.I'm just trying to. I was interested because it completely fought my own world of thought.A a lot of questions have been raised: " % of energy 80 of them made of oil?"," Can this work?"," Is that healthy?" - Your ketogenic diet I wanted to know if it could really be followed, but before that the subject I did a thorough background study on it.Before we take this step and my diet to the old high-carb diet (over 60% of carbohydrates energy) to make sure I'm where I'm going to be before I make it completely oil-heavy I wanted to be.After months of individual work, about 10,000 word and a 65-page Word file and a lot of "ahaa experience" Had...

This courage to take the first step and make my diet completely ketogenic for the first time I.I've planned everything carefully from start to finish, all the things I've eaten I counted calories and weighed every food and food I ate.Follow the plan and monitored daily ketone levels.

Result this first empirical study on the ketogenic diet lasted about 5 months, During the course of time, I learned a lot about myself and my diet.For example, sometimes I try to increase my daily protein intake experimentally, but above as discussed, excess protein deprived me of ketosis.From then on there would have been many stories since, but they are lagging behind due to the length of the text.

This so I don't follow a ketogenic diet all the time.Periodically in my life I use, for example, to tighten my body composition a little or to "temporarily to simplify.The ketogenic diet provides many benefits, but in the long run, it limits life in some ways - personally, nutrition I don't want to live in a limited world view all the time.Sometimes partying and small moments in the restaurant without thinking about what you can and can't eat it'd be great to enjoy it.

Ketogenic A diet can give you a lot at best.For example, both physical and physical you learn more about yourself mentally and your body also gets used to using fat more efficiently.However, this if you're going to make the most of it, you need to take it seriously. is a diet.Combining it with your lifestyle takes time and effort, but I think it's worth it.

In any case, be familiar with the ketogenic diet before you try it, for example what it needs from you and whether you are ready for the time needed.Prepare well and consult your doctor if necessary.If you are not familiar with the diet, choosing the right foods and calculating macronutrients, I recommend getting help from a knowledgeable professional to design and implement a ketogenic diet.

You can see articles on slimming on our site by clicking here.

Resources

Sonraki Vegan Hamilelik Beslenme Önerileri ve Vejetaryen Gebelik »