Calculating calories in the keto system
Obesity is one of the most common health problems looming recently, not only in Arab countries, but also in Europe. And because obesity is considered a risk factor for many serious diseases such as type 2 diabetes, and heart disease, to name a few. So the dietitian must provide radical and practical solutions to solve this problem. One of the most famous and important of these is the keto system. The keto system is not a relatively recent system as it was first introduced to the world for nearly several decades, but it was originally used to treat epilepsy patients, then it soon proved effective in solving the problem of obesity and getting rid of stored fat in the body. Dear reader, you may wonder how this transformation occurred? What is the keto system? And what does it depend? And why he gained this wide popularity and this great reputation. In this article I will provide sufficient and complete explanation of all the special concepts of the keto system, and how to calculate daily calories.
The keto system was first known in the 1920s when it was commonly used as a treatment for epilepsy, as it was introduced as an alternative to fasting as it was used as a treatment for epilepsy. However, the keto system was forgotten after a period of time as a result of doctors being able to develop antiepileptic drugs. Although epilepsy drugs were able to prove their effectiveness in treating a large percentage of epilepsy cases, the drug did not work with a percentage of patients that reached 20% and the majority were children. So the keto system was again offered as an alternative treatment for epilepsy.
The keto system is what?
The keto system is one of the diets that rely mainly on fats and proteins and reduces the proportion of carbohydrates very much. This enters the body into a new condition of burning called ketosis. To know this ketosis we must clarify some concepts of how the body works.
Dear reader, the body works extremely impressive, and from the next lines we will really see the greatness of the Creator in us. The body consists of millions of cells that collect to form internal organs, and each organ has its own specific function. In order for these organs to work, they must have fuel, and of course, we get this fuel from the food we eat daily. For most people, food consists of carbohydrates, proteins and fats. In the normal state of the body, the digestive system digests and absorbs these substances to produce energy. Because carbohydrates are the easiest to digest, the body relies on them mainly for the energy they need. So carbohydrates, carbohydrates, or sugar are all the same name. They are the main source of energy production.
In the keto system, we reduce the percentage of carbohydrates and starches so that the body will not find the amount of carbohydrates that are sufficient to produce enough energy to perform its functions, so it changes the biological system specialized in the metabolism in the body so that it relies mainly on fats to produce energy instead of carbohydrates. Until the body then enters the ketosis case. What are ketosis? Now I can tell you, ketosis is the process of burning fat and producing substances called ketones that are the main energy source for the body if you follow the keto system. Also, ketosis can occur in pregnancy, fasting, and in early childhood.
In order to start entering the body in the case of ketosis , the percentage of carbohydrates consumed daily should be reduced to only 50 grams, and sometimes it should not exceed 20 grams. This calls for the abandonment of many foods completely, such as legumes, sweets, and juices. Also, fruits and many vegetables should be completely abandoned.
As a result of the keto system, the body turns into a so-called fat burner. The body starts losing extra weight as a result of burning the extra fat stored in the body. Hence the benefit of the keto system in losing weight as long as the foods that are eaten daily are within the limits of daily calories.
Types of keto systems:
The keto system has several types:
Standard ketogenic diet.
Food proportions include: 75% fat, 15-20% proteins, 5-10% carbohydrates.
This system is mainly based on preparing all meals in the day to contain fat. It does not mean any type of fat here, but this system and the keto system in general depend on healthy fats.
There are many examples that contain healthy fats such as:
- olive oil.
The number of grams of fats to be consumed per day is 150 grams, while the number of carbohydrates consumed per day is reduced to 50 grams. This means giving up many fruits and vegetables, sticking to eating low-starch leafy vegetables, and eating low-calorie fruits like strawberries, and cranberries of all kinds. Finally, the number of daily grams can be determined in this type of ketogenic system as follows:
- 150 grams of fat.
- 50 g carbohydrates.
- 90 grams protein.
Targeted keto diet.
This type of system allows you to add more carbohydrates while exercising.
Nutritional percentages in these types include the following: 65% _70% fats, 20% proteins, and 10% _ 15% carbohydrates.
This system is popular among athletes who follow the keto system, but it requires a greater amount of carbohydrates to increase strength during exercise. Thus, this system allows adding from 20 to 30 grams of carbohydrates, either immediately before exercise or after exercise to help the body recover after exerting effort during exercises.
The best options are fruits, dairy products, or sports nutritional supplements. The carbohydrates in this system are from 70 to 80 grams. This amount is burned immediately, and is not stored as fat in the body.
Cyclical keto diet.
This diet includes a period of high carbohydrates. This can be accomplished by dividing the week into two periods, a normal 5-day keto diet, and a two-day high-carb diet.
Dietary proportions include the following: 75% fats, 15% _ 20% protein, 5% _10% carbohydrates on keto days. 25% fats, 25% proteins, 50% carbohydrates for the remaining two days.
Some people resort to this type of system so that they can eat a more balanced diet that contains the right amount of useful starches. It is recommended to rely on fruits and vegetables to obtain carbohydrates, and to be completely away from sugars and ready-made foods.
High protein ketogenic system.
This type is similar to the basic ketogenic system, but with a higher protein ratio.
The daily dietary ratios are as follows: 60-65% fat, 30% protein, 5-10% carbohydrates.
This system contains 120 grams of protein eaten daily, and 130 grams of fat, but the specific carbohydrates remain only 10%. Many people find this system very easy to follow, as it allows the patient to eat the amount of protein he wants and reduces the percentage of fats consumed every day.
The primary ketogenic system and the high protein system are the only well studied systems.
Benefits of the keto diet:
Keto system and weight loss.
It is one of the latest systems used in losing weight, as it helps to lose weight easily, due to the fact that this system helps to feel full for long periods of time so that there will be no need to calculate the calories consumed daily. But why?
The reason for the lack of appetite associated with the ketogenic system is that the hormone responsible for satiety in the body, called the leptin hormone, easily reaches the brain. In the regular system, which mainly contains carbohydrates, the presence of the hormone insulin at high levels in the blood prevents the access of the hormone satiety to the brain, leading to eating more food.
Suggests a study conducted on groups follow the keto system, and other tracking system few calories, and the results indicate that the group followed the system keto lost weight at a rate of 2.2 more than one group followed a few of the system of carbohydrates. Doctors also noted a marked improvement in triglycerides.
Mechanisms of losing weight with the keto system:
The ketogenic system stimulates weight loss by:
Increase the percentage of protein in the system.
As the protein increases the metabolism rate in the body and reduces appetite.
The body burns protein and fat daily to get energy. This process aims to burn more calories throughout the day.
Reducing food intake categories.
By following the keto diet, a person should avoid many foods, such as carbohydrates, etc., and this process reduces the food choices that can be eaten daily.
The keto system has a good effect on satiety hormones in the body. Thus, the amount of foods eaten decreases daily.
Improved insulin sensitivity.
Insulin resistance treatment is one of the greatest benefits for this system. As cutting all types of carbohydrates in the ketogenic system low insulin secretion rate, which improves its work and efficiency as well. Thus, when improving insulin sensitivity, the body can better burn and lose weight.
Reducing the percentage of stored fat.
Some research indicates the effect of the ketogenic system on the process of forming and building fats from sugar, as they work to reduce them.
Increased fat burning.
The ketogenic system increases the rate of body fat burning during rest, as well as during daily activities.
Ketogenic system and metabolic diseases.
Metabolic syndrome describes five risk factors that can cause obesity, type 2 diabetes, and heart disease:
- Local obesity in the abdominal area.
- High blood sugar.
- Harmful cholesterol level increased.
- Low percentage of beneficial fats.
Most if not all of these factors can be overcome with a healthy diet.
The hormone insulin plays an important role in most of these diseases. Therefore, with a ketogenic system that reduces insulin levels in the blood, the health of many diabetics can be improved.
- Heart diseases.
The ketogenic system can reduce the risk factors that cause heart diseases such as cholesterol, fatty objects, high blood pressure, as well as blood sugar.
- Alzheimer’s disease.
The keto system can reduce the symptoms of Alzheimer’s disease, as well as slow its progression.
PCOS arises primarily from insulin resistance. Polycystic ovaries affect the hormones and menstruation of girls, and the reproductive health of married women as it reduces the chances of pregnancy. By following the ketogenic system, the level of insulin in the blood decreases, which leads to an appropriate improvement in the condition.
How to count calories in the keto system:
The percentage of calories that the body needs depends on several factors, the most important of which is the degree of daily activity. However, the ratio can be considered between 1500 to 2000 prices daily. In order to lose weight, you must reduce from 300 to 500 calories daily. Work to lose weight quickly should be avoided, or diseases will start to arise.
There are also many applications that can be used to calculate the prices of each meal separately.
To calculate your required calories inside the Quito Diet system, you can use the calculator on the following page, which helps you to calculate your calories specifically: