Ketogenic diet to lose weight fast: benefits and contraindications
The ketogenic diet is a diet that induces in the organism the formation of acidic substances called “ketone bodies” such as beta-hydroxybutyrate, the acid acetacetico and acetone. The production of ketone bodies takes place when we assume a very low amount or no sugar, for example, in the case of fasting or diet very rich in fats. In this case, the body and the brain, in particular, use ketone bodies as a source of energy.
The observation dating back to the years ’20 of the Twentieth century that fasting can quell the seizures has led the development of a particular type of ketogenic diet that is used in epilepsy. In recent years, the ketogenic diet is the only treatment known until now, to the syndrome of deficiency of the Glut 1.
The ketogenic is a diet the most discussed ever. Very poor in carbohydrates and rich in proteins, is based on a biochemical reaction in the body called ketosis.
At the base of the mechanism of action of the ketogenic diet in epilepsy there seem to be just the “ketone bodies” that are produced by the liver to compensate for the lack of sugar (glucose) and become the primary fuel that the brain uses to accomplish its tasks. Through the power in fact is induced ketosis, a mechanism that pushes the body to burn fat escort, after having consumed all the sugar available.
To perform its daily activities our body metabolizes glucides, such as carbohydrates and sugar, which are found in the blood. When these are exhausted, the body is forced to rely on its stocks present in the form of fat.
To first achieve and then maintain the state of ketosis is not so simple. To do this you need to banish it from your daily diet many foods. Cereals and tubers (pasta, rice, barley, spelt, pizza, bread, and potatoes) are eliminated altogether or reduced to a minimum in the full version.
In order to avoid the sugars hidden in many foods may not be consumed. The fruit, for example, is given three times per week (up to persimmons, bananas, mango, apples, pineapple). The dry fruit is given in small amounts. The vegetables, though not all, can be consumed. Allowed lettuce, spinach, beet, chard, turnip greens, cauliflower, broccoli, cabbage, zucchini and pumpkin flowers, fennel, green peppers, radicchio, radishes, celery. To consume with moderation, red peppers, tomatoes, yellow squash, onions, asparagus, leeks, artichokes, green beans and eggplant.
Instead you can eat all the animal protein, such as meat, fish and eggs.
In the ketogenic diet are allowed only meat, eggs, and fish, taken together with other food supplements based on vitamin and Omega-3. Finally, it is important to drink plenty of water: at least two liters per day.
The composition of the ketogenic diet is expressed by a ratio in weight between the fat and the amount of proteins and sugars, expressed in grams
R (ratio of the ketognic) = g lipids / (g protein + g sugar)
Intake of energy
In the phase of elaboration of the ketogenic diet, it pays particular attention to those that are the specific needs of the patient for age, sex and weight. It is crucial to ensure the patient an adequate energy intake to avoid using protein as fuel, thus affecting the muscle mass. To this end, the energy needs of children must be determined by using a food diary that is filled out for 7-14 days to be able to estimate the usual intake of energy.
The protein provided in the diet ketogenic are almost exclusively of animal origin and therefore of high quality. The calculation of energy and protein needs is carried out in respect of the levels of safety and committed to support the muscle mass.
For the maintenance of ketosis is essential to a low intake of sugars. The low content of foods rich in starch and vegetable, makes the ketogenic diet is extremely poor in fibers, and this can aggravate the constipation. This is why it is important, in case of need, take supplements and drink a lot.
In the ketogenic diet classical lipids represent the 87% to 90% of energy (compared to 30% of a diet that is balanced), and are both of animal and vegetable origin. L strong presence of gas induces us to ask many questions. The mind immediately goes to the risk of cholesterol. The endogenous cholesterol is the cholesterol that is synthesized by our body without the need to take it through diet. But the endogenous cholesterol is bad? The endogenous cholesterol can be very dangerous for the health if not kept under control. The ketogenic diet would be able to trasformre the LDL particles from small to large, and at the same time decrease their number. It is, however, of the cholesterol taken in through the diet and, also in this case, it is fundamental to the control of a physician.
Since this is a diet that is severely restrictive, it is not suitable for everyone and often has been accused by the experts of the cause malfunctions and problems in the body. That is why it is important that you not only receive the the diet by highly qualified staff, but also to be followed during the whole process.
If followed in the correct way, and always under the supervision of a physician, the ketogenic diet may be useful to eliminate the extra pounds without affecting lean muscle mass. They also can help you to reach optimal goals in a short time, being able to obtain results even in people with other diets failed to lose weight.
Foods recommended in the ketogenic:
Foods not recommended in the ketogenic:
It becomes essential to associate feeding an appropriate integration. Recommended for those following the ketogenic are, for example, the Omega-3. But what are the benefits of an adequate intake of Omega-3?
It is to supplements rich in fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Supplements of omega-3 may be particularly useful for people who follow ketogenic diets because they can help to keep a relationship healthy omega-3 to omega-6 when they follow a high-fat diet.
In addition, the supplements of omega-3 can maximize the impact of the ketogenic diet on general health. One study showed that people who followed a ketogenic diet that is supplemented with omega-3 experienced a greater decrease in triglycerides, insulin and inflammatory markers than those who did not.
The ketogenic is a diet that should always be prescribed and monitored all the way from specialist doctor. He will assess the benefits and contraindications in each individual case. The Italian guidelines, and international consider the ketogenic diet a non-pharmacological treatment effective:
It is the only therapy currently available for diseases in which there is an alteration in the utilization of carbohydrates (sugars), and then a deficit in the availability of energy in the brain (disease deficiency of the glucose transporter in the brain) The ketogenic, in fact, allows the brain to have an alternative fuel to sugar.
It is used as a food therapy of certain metabolic diseases such as hyperglycemia and hypertriglyceridemia.
In general, the ketogenic diet is well tolerated by majority of patients. However, it is not uncommon to run into a few side effects that are due precisely to the continuation of ketosis. They can occur after a short time from the beginning or after a few months. It is vital that the patient keep the monitored health status and signals promptly to the physician any noise that appears after the start of the diet.
How to measure your ketosis?
The level of ketosis, that is, the amount of ketone bodies in the blood can be measured:
These measurements are used to verify the achievement of therapeutic levels and to avoid side effects due to excessive increase of the values. It is recommended to perform the measurement in the blood every 12 hours until stabilization of the values. Subsequently, it will be enough controls for the laboratory. The extent in the urine should be made two times per day in the initial phase of treatment. Later measurements may be more sporadic.
The ketogenic diet is a diet that is therapeutic and therefore not apply the rules on which they are based, the more classic with a balanced diet. In the ketogenic diet fat account for 87-90 % of calories and sugars to less than 5%, for which the content is reduced up to a minimum of 10 grams per day.
But what are the side effects of the ketogenic diet? Make evil too much protein in a diet? Questions are more than legitimate, that is well put in the early stages of your dietary treatment. This diet can cause hypoglycemia, acidosis, drowsiness, but also kidney stones and constipation. It can hardly be a diet made up independently, but must always be set and controlled by the dietitian and physician specialist in food Science.
The ketogenic diet may cause complications: