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Going on Keto Diet: Some Tips and What to Expect


  • Going on Keto Diet: Some Tips and What to Expect

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    On the keto diet, people eat 1-2 times a day. And this happens quite physiologically, you just do not want to eat. The reason is simple, we do not eat carbohydrates and do not provoke an increase in insulin, which occurs after each meal, especially if this increase is expressed in the basis of the diet were carbohydrates, it does not matter whether it was short carbohydrates (sugar, fruit, confectionery), or long (cereals, vegetables).

    Increasing insulin is the body's response to an increase in blood glucose, its task is to drag glucose through the cells as quickly as possible. If the glucose has already been distributed inside the cells, and the insulin remains high, then you begin to feel a state of hunger, and you want to use some product again. There are other hormones that have the opposite effect to insulin and are responsible for the formation of a state of saturation, for example, leptin and ghrelin.

    Leptin is synthesized by adipose tissue cells, a high level of leptin reduces appetite, and in women, it is involved in the regulation of the menstrual cycle. There are two problems associated with leptin - a decrease in its content in the blood in anorexia and loss of sensitivity to leptin in obesity. The second condition is called leptin resistance, the lack of" brakes " in saturation leads to excessive consumption of calories and further weight gain.

    Leptin resistance develops in the presence of inflammatory reactions, stress, prolonged overeating and a large number of carbohydrates in the diet.
    Clinical signs of leptin resistance are known as decrease in libido, the development of asthenia, depression, irritability.

    When we switch to the keto diet, we solve several problems at the same time. In the absence of carbohydrates, we stop stimulating insulin, we have almost no fluctuations in blood glucose, as a result, appetite decreases and the need for regular meals disappears.

    The ketogenic diet is an ideal solution to leptin resistance problems. In the absence of gluten, the sensitivity of the brain regions responsible for regulating appetite increases, and the level of inflammation in the body decreases. Against this background, leptin resistance is reduced, its level is normalized, while mood improves and mental and physical activity increases.
    Keto is a physiological, comfortable diet for the body.
    Keto can be enhanced by interval fasting. Some follow the 6-18 pattern, which means that 2 meals are taken in the 6-hour interval, usually at 12 o'clock in the afternoon and 6 o'clock in the evening, this is most correct given the daily fluctuations in our hormones.

    On keto, you may not attach much importance to the nutrition regime, at the transition stage it can be 3 times a day, but it is important not to have snacks and not to violate the diet. If you have leptin resistance, it makes sense to monitor the daily number of calories using a special calculator. As long as the body reconfigures, time passes, if you continue to overeat, it will take more time until you get the obvious result.

    Drinking regime

    On the ketogenic diet, you should drink a lot. The more, the better.
    The best drink on the ketogenic diet is water. In the hard version of the paleo keto diet, you should not drink other beverages than water.

    On keto, you can drink coffee and tea. You can add cream to your coffee. Tea is better to drink black or green, it does not matter in principle, the main thing is moderation. Anyway, the main type of liquid consumed is water.

    In some European countries, you can see a bottle of drinking water brought before serving dishes, and some losing weight people drink 2 glasses of water before each meal. Don't do this.

    All parts of the digestive tract have their own chemical environment. Saliva is alkaline, gastric juice is acidic, and the environment of the small intestine is also alkaline. All parts of the digestive tract produce enzymes that are involved in the digestion of food. In order for them to work properly, it is necessary that they are in sufficient concentration.

    When consuming water before eating, we dilute the secret of the digestive glands and normal digestion of food becomes difficult.

    Losing weight

    The process of losing weight on keto is the most comfortable of all the methods possible.

    Keto is a biochemical diet, that is, nothing depends on your willpower. Our appearance is a manifestation of our biochemical characteristics. And the biochemistry of the body is a very complex system in which everything plays a role. What we eat determines the direction of both pathological and positive processes that occur in our bodies.

    If we want to be in good shape, it is necessary to reduce, or better to stop all the pathological processes that occur within us and activate, restart the positive processes of tissue renewal and energy generation. With this system approach, there is only one type of diet - keto and its previously described variants.

    Weight loss on keto

    It's important to note that on the keto diet, we lose fat, but we don't lose muscle mass. If you lose weight on a low-calorie (hypocaloric) diet, then we can melt fat only after we use up the glycogen reserves (there are not many of them in the body, they will be used up in two days). Then the priority is your own protein. And only then the body will begin to melt the fat. At the same time, almost all the time we will be in a state of lack of energy, and this will affect the overall health.

    With a hypocaloric diet, ration lacks protein and fat, and it is on them that the hormonal balance is maintained. Long-term excessive hypocaloric stress leads to stress of the hormonal system, and then to its depletion, which causes subsequent breakdowns and rollbacks to the previous weight.

    Keto is norm-caloric, therefore, when it is followed, other mechanisms work: we do not starve, we have enough protein, and the basis of the diet is fats.

    The ketogenic diet changes the intestinal microflora, reduces all inflammatory processes in the body, and most importantly, it affects insulin and carbohydrate metabolism.

    By eliminating carbohydrates from our diet, we reduce the level of insulin, and the body, getting rid of excess insulin, begins to recover. And the weight quickly begins to decline.

    The first thing you notice, the body will start to leave the water. The starting jump will be very impressive: 2-4 kg of weight will go with the water during the week.

    The biochemical principle here is this: increased insulin blocks the excretion of sodium from the body, and sodium retains water. These extra volumes of water overflow the bloodstream and increase the load on the heart, from the blood vessels the water goes to the tissues.

    Clinically, in overweight patients, this is manifested in the form of facial and limb edema, vascular asterisks, and headaches. All these symptoms go away when switching to keto.
    After the water removal phase, the lipolysis phase will begin. Lipolysis is activated if ketones are higher than 1 mmol / l.

    On the ketogenic diet, you consume fat and protein. It is important to observe the correct proportion: there should be a lot of fat and enough protein. If we need lipolysis, the rule is that fat melts fat. Own fat reserves will melt only when fat prevails in the diet. Yes, we eat fat to lose weight.

    And this will only work under one condition - our diet should not contain carbohydrates. If you allow yourself to eat carbohydrates, then ketosis and lipolysis will stop, carbohydrates will provoke ketogenesis and everything will go in the opposite direction - excess carbohydrates will turn into fat and fat coming from food will also turn into fat.

    A lot of people on keto lost 30 kg in 6 months, their starting weight was 120-130 kg. What is most pleasant - when using fat, it is fat that is burned, the muscle mass does not change, the body contours become relief. And finally, many years later, you will see your ribs in the mirror.
    Adipose tissue is very hygroscopic, that is, it absorbs water well, so overweight people are prone to greater puffiness.

    Carbohydrates and insulin retain water. When you find yourself in ketosis, the water will come out without any diuretics, the swelling will disappear, the face will become fresher. Changes will quickly become visible to others.

    Constipation on the keto diet

    We pay special attention to the work of the gastrointestinal tract during the ketogenic diet. When a large amount of fat is consumed, the microbiota is rearranged. At first, this can lead to constipation.

    The stool may become hard. Defecation is difficult. If constipation occurs, we recommend drinking a large amount of water, preferably mineral and containing magnesium. It is possible to use organic magnesium salts as a food additive. In some cases, to speed up the normalization of the stool, we use prebiotics - plant fiber in supplements, it stimulates the growth of normal microflora.

    When you switch to the keto diet, a lot will change in your life, including in such a delicate matter as visiting the toilet. You will need to get used to the fact that the volume of your stool will become smaller. And it will be physiological.

    Normally, the volume of excreted feces should correspond to the size of the rectum ampoule, and the defecation itself takes up to 30 seconds. On a carbohydrate diet, the food lump became much larger in size, the length of the bowel filled before defecation began to reach 20 cm, defecation began to be performed in several stages, the defecation time increased significantly.

    When we lose weight, we hope that we will allocate as much feces as possible and this will help reduce our weight.

    On keto, the total weight and volume of food consumed will decrease. We will eat less. And it will also be physiological.

    An empty stomach of an adult has a volume of 0.5 liters. In the stretched position, it reaches a volume of 1 liter. When we have prepared food, saliva begins to be produced at the sight of food, it contains enzymes that begin to digest food.

    Moistened and charged with enzymes, the food lump descends into the stomach, where it begins to act on hydrochloric acid and pepsin, which contribute to the breakdown of protein.

    Before entering the duodenum, the acidic food lump is neutralized, and the enzymes produced by the pancreas begin to act on it in the duodenum. After receiving a signal that a food lump has entered the small intestine, the gall bladder contracts. Bile participates in the emulsification and splitting of fat, it also disinfects the intestines after moving the food lump down.

    This is the correct, physiological, sequence of digestion. If we increase the volume of the food lump, then it is difficult for us to develop enough enzymes for this amount of food, the lack of fat inhibits the release of bile, bile stagnates in the gall bladder, this leads to stone formation.
    Since the signal for emptying the gallbladder comes after a food lump enters the duodenum, the bile is not thrown into the end of the lump, but into its middle. As a result, disinfection does not occur after the passage of food, the processes of rotting and fermentation begin in the intestine, and pathogenic microflora multiplies.

    The reason for the increase in the amount of food consumed is a violation of the mechanism of saturation control, which is implemented through the synthesis of the hormones insulin, leptin, ghrelin, and others.

    Of course, it is beneficial for food producers that you buy more food, eat more, they go to different tricks-they put flavorings in stores, set up bakeries so that the smell of bread wakes up your hunger and in this state, you buy more.

    They think about the layout of products, the shape, and the type of labels. The challenge for manufacturers and sellers is to force you to buy more. They add flavorings and preservatives, and you can use it endlessly, passing it down the toilet, and all its waste accumulate in your body. You can stop it. Do not be fooled and just give keto a try.

    Keto diet and caries

    When switching to the ketogenic diet, many people note that they have become less likely to visit the dentist, that they do not form new foci of caries and they have significantly reduced the formation of plaque on their teeth.

    After 30 years, usually, people began to notice that every planned visit to the dentist they have to put new fillings. All hygienic requirements do not protect from the appearance of new damage to the enamel.

    On keto, the situation will change. Many say there were no new foci of caries for more than 3-5 years.

    Caries has several main causes. This is a violation of the microbiota and a violation of mineral metabolism. Oral hygiene is not of paramount importance in the development of caries. But the absorption of trace elements occurs in the intestine with the participation of the correct microbiota.

    Therefore, caries should also be considered as a metabolic and inflammatory disease. As it is now clear, the ketogenic diet is the best diet for restoring the intestines and normalizing the microbiota, an indicator of these changes will be the state of the oral microbiota.

    It is the microbiota of the oral cavity that produces the plaque that we periodically feel on our teeth. We can clean off the plaque with a brush, we can do this several times a day, but removing the plaque we do not change the microbiota, we only remove the products of its vital activity. Therefore, later the microbiota will produce a new plaque.

    Nutritional supplements and the keto diet

    Another frequent question is that there is no fruit on the keto diet, then where do you get vitamins from? And do I need to take vitamins in supplements?

    Vitamins are actually found in plants, but they are not less in animal products, while in animal form they are in a more correct and easier to digest form for us.

    Don't overestimate the role of vegetables in digestion. The fact is that the structure of the intestines of herbivores and predators differs. In herbivores, the process of fiber digestion occurs in the large intestine, in the caecum, the intestines of herbivores are very long. In humans, the main digestive process occurs in the small intestine. Protein food is more "compact" with the same number of calories, it is easier for the intestines to move such a food lump.

    Moreover, the use of carbohydrates for their metabolism requires more vitamin C.
    In addition to vitamins, vegetables contain many more mitotoxic, that is, natural poisons. Fruits and berries have only one part that is suitable for consumption - it is a mature fruit. In addition to carbohydrates, vegetables and fruits contain lectins and pectins.

    Lectins are glycoproteins that have a pronounced property of damaging mitochondria and cell membranes. The plant protects itself with lectins from premature eating.
    Pectins are polysaccharides that prevent the absorption of trace elements in the intestine, disrupt the exchange of fats and proteins.

    We can remember that our ancestors were collectors and periodically ate berries and fruits. But this was only the use of them in the season, and they were wild and small, that is, it was not possible to eat a lot of them anyway.

    In total, the harm from eating fruit is disproportionately greater than the potential benefit. Many keto followers recommend excluding vegetables and fruits from the diet completely, in a compromise version, their minimum short-term use is possible.

    From food supplements, you could monitor the level of vitamin D, if you do not eat enough liver, and it contains vitamins D and K, it is desirable to make up for their deficiency with tablets or a solution.

    By switching to the keto diet, you increase your intake of Omega, which is correct, but the results depend on the proportion of omega3-omega6 in your diet.

    If you have switched to a balanced keto ration, if you give enough space to offal and liver, then the use of supplements in the keto lifestyle mode will not be mandatory. If you have to solve problems with any disease, you may need to use medications or food additives in addition to the diet.

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