Hi everyone!A keto diet with a low carb content will force you to reduce carbohydrates to 10% of your daily BJU.At the same time, the amount of fat and protein increases.There is a state of ketosis in which fat deposits are burned.Storage of this type of food should last 2 to 4 weeks.We understand the difficulties.The ketosis occurs after the exclusion of carbohydrates which produce glucose from food and their replacement by "ketone bodies".With a lack of glucose, the liver turns fat into ketones, which become the main source of energy.The level of insulin in the body is reduced, the rapid combustion of fat in the subcutaneous deposits occurs.The transition to the state of ketosis occurs after 7 to 14 days.Its symptoms are the lack of feeling of hunger and acetone smell of perspiration, urine and mouth, a common need to urinate and dry your mouth.So that the liver can produce ketones, the following conditions must be met:
- Increases fat in fat, as they act as "fuel" for the body.
- Reduce the amount of carbohydrates to 30-100 g.In one day - at least 10% of the BJSC standard.
- Drink a lot of water?2-4 l.Day to avoid dehydration.
- Include protein products in the diet: 1.5-2 g / 1 kg of weight.
- Refuse snacks or reduce their number to 1-2 per day.Sport is an easy walk and a long walk.
Keto diet: duration, steps, adaptation
From time to time, you may think that Keto-Diet is an ordinary diet with a low carbohydrate content.In fact, this is not at all the case.According to the principles of the influence of the body, this system recalls the Atkins regime, which is very popular, very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis, and time is suitable.Therefore, to obtain fruit, it is necessary to observe an ketogenic program for 2 to 3 weeks.In addition, you should not expect a significant loss of fat in the body during the first week, because at that time, the body has not yet passed to a new diet and continues to treat the remaining carbohydrates.The body's body phases are as follows:
- First of all. It lasts 12 hours after the last consumption of carbohydrates.Right now, the body completely depletes existing glucose reserves;
- Second.It lasts 24 to 48 hours.Currently, the body uses glycogen reserves contained in the liver and muscles;
- Third. The start of metabolism perestroika.The body is looking for carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth. Start the 7th day.The body adapts to a lack of carbohydrates and is restored in the ketogenic state, releasing proteins as a source of energy.
In addition to the previous steps, there is one more: an output of a diet.You cannot immediately go to a real diet containing carbohydrates.The body must be adapted again, but this time it must adapt to glycolysis.For this reason, carbohydrates should be administered uniformly, increasing their amount by a maximum of 30 g per day.
Advantages and disadvantages of the keto diet
Great efficiency. With precise compliance with all the rules of keto-diets and constant physical exercises in sports, you lose not only an excess weight, but you also get attractive relief.There is no hunger.Since all protein and fat products are very nutritious, their digestion takes a long time.The appetite does not have time to play.Excess weight does not come back.Often, after a hungry diet, the kilograms cast return to their double degree carriers.Since the food intake is frequent and very nutritious, criticism of Keto-Dita on the effect of weight loss indicate only a long result.Negative sides. A significant tendency to protein can cause digestive obstruction.To avoid this, you can bring sound or fiber inside, washed with a huge amount of pure water.The low carbohydrate content causes sensory instability and bad work.After a while, these symptoms disappear because the body is reorganized in the lipolysis process.Due to the reduction in the energy source - carbohydrates disperse the lack of vitamins and minerals.It is necessary to drink a complex of vitamins during an ketosis diet.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- cardiovascular disease;
- Diseases of the digestive system, liver and kidneys;
- Lipid metabolism diseases.
The variety of the keto diet
The Keto diet is the most excellent way to burn fat in women.The power circuit does not fight the body, trying to stock up on fat cells.The ketogenic diet simply reconstructs metabolic processes.There are three types of this diet, they are all different, but a little different.Thanks to variety, each woman can choose the right option for herself.Ketot's standard diet is a more affordable and efficient option.Throughout the diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women at the gymnasium.A motivating diet is a diet that still requires an increase in carbohydrates after sport.The goal increase Carbohydrate standards are the supply of the exhausted glucose body, which guarantees greater training efficiency.Its essence is to reconstruct the body with carbohydrates when it is more depleted.With the introduction of carbohydrates, each woman decides separately, because each has her own body.Women who just want to lose weight should start with a standard keto diet.In a week, you can assess the general conditions and the efficiency of the training.If your well aggravates and simply does not have the strength of the lessons, then the body needs carbohydrates.In this production method, it is important to regulate a diet.
Who shouldn't go to such a diet?
Based on available data, you should not go to Keto-Food if:
- There are products for the treatment of diabetes and blood pressure;
- You are currently breastfeeding.
Refusal of responsibility: It is not recommended to switch to an ketogenic diet without discussing your decision with a qualified doctor.From time to time, it is necessary to replace certain pharmaceutical products in accordance with the type of life of the Keto diet.
What products are included in the Diet menu?
Keto Diet - A list of authorized items is necessary on the table.You must activate:
- Pork, beef, chicken, fish;
- Sea fruit;
- Eggs;
- Fresh vegetables;
- Fatty dairy products;
- Nuts (they contain a huge amount of protein and fat);
- Berries
In addition to clean gas without gas, you can drink green tea or sugar coffee.The list of prohibited Keto products includes:
- Starch ingredients (bread, rice, potatoes);
- Sugar (cakes, cakes, ice cream, jams);
- soft fruits;
- cereals and pasta;
- Sugar drinks, fruit juices, soft drinks.
It is not recommended to go beyond the authorized protein standard: its excess occurs with glucose and interrupts the transition to ketosis, removing the fat burning process.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (even natural), fresh water gases and mineral water with gas.Drinking alcohol is not recommended.The exception is only dry reddish wines, unsuccessful cocktails and strong drinks (gin, rum, vodka, whiskey) in moderate quantities.The base of the diet must be: pure water;All types of tea;Plant decoctions to your liking;Cocoa, Stevia;Natural coffee (appreciated if you drink it with the addition of cream).
Menu for a week
A detailed weekly menu for Keto-Diet, which is suitable for weight loss for men and women:
| Time of day / week | Monday | Tuesday | Wednesday | THURSDAY | Friday | SATURDAY | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 hard eggs, 30 gr. Cheese, 50 gr protein cocktail. coffee |
Omlet of 3 eggs, Beet salad 150 gr., Coffee |
1 egg, Half of the lawyer, 150 gr. Baked salmon with vegetables |
Omlet of two eggs with fried bacon and cheese, coffee |
Yaichitsa of two eggs with mushrooms and cheese, coffee |
Three eggs with cheese, green salad, coffee |
Smoked salmon with tomatoes cooked in the oven 250 gr. 1 porridge egg |
| Snack | 30 g of almonds, apple |
Smoothies with nuts, milk and cheese cottage (30 g of nuts, 200 ml of milk, 50 g. Cottage cheese) | Cheese balls with yogurt (150 ml of yogurt, 30 g. Parties) | 40 gr protein cocktail. grapefruit |
Vegetable sticks (3-5 pcs.) | 30 gr. Pistachios | Smoothies with milk, nuts and cottage cheese (50 g. Cottage cheese, 30 g Orekhov, 200 ml of milk) |
| Dinner | 170 grams of cooked chicken breasts, 150 gr. Salad |
200 gr. Fried beef, Cooked zucchini 150 gr. |
200 gr. Baked peat with cheese and herbs | 200 gr. Cooked meat, 150 gr salad. |
200 gr pork steak. Vegetables cooked 100 gr. |
170 gr. Cooked beef, Bouilli broccoli 150 gr. |
150 gr. Fried pork with vegetables |
| Dinner | 150 gr. Salmon, Cucumbers 1-2 pcs. |
150 gr. Tuna, Boiled asparagus 50 gr. |
Sea fruit salad (40 g of shrimp, 40 g of calmars, 10 gr. Olivkovo oil, cucumber, cheese 20 g., 1 egg of the box) | 200 gr. Grilled shrimp, Spinach salad with 100 g cheese. |
Fleur baked with vegetables and 200 gr cheese. | Salmon style with 200 gr vegetables and cheese. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| The second dinner | 150 gr. White cheese | Caséine 30 grams | 150 grams of cottage cheese | CASSÉINE 50 gr. 100 gr.Cottage cheese |
A glass of kefir, 100 gr.Cottage cheese |
200 gr cottage cheese. | CASSÉINE 50 gr. 100 gr.Cottage cheese |
Relaxation in the diet is not authorized, generally due to various food restrictions, during the transition to ketosis.Chitmil in the form of daily use of fast food or candy will interrupt metabolic changes and will reduce the efficiency of weight loss.Diet Keto: menu for a week, list of Keto diet products: menu for a week, product list.
Open ketogenic notes
In the restaurant menu, it is quite easy to find dishes suitable for a ketogenic diet.Most restaurants offer certain types of meat and fish.Order and replace at least certain products with a high carbohydrate content with an additional part of vegetables.Egg dishes are also a good option, such as an egg bolt on the dish or fried eggs with bacon.Another option is hamburgers without sandwiches.Instead, you can drop a sandwich and go to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least certain types of meat with additional cheese, guacamole, salsa or sure cream.For dessert, ask for cheese or double cream with berries.Conclusion: During consumption, choose meat, fish or egg dishes.Order additional vegetables to replace carbohydrates and starch, take cheese for dessert.
Possible consequences and side effects
An ketogenic diet believes that you will follow all the advice: reduce the consumption of carbohydrates, increase the supply of fat and make sure to drink about 4 liters.Adverse effects often appear in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good nutritious trace elements.Secondary reactions may include appearance:
- Convulsions are a sign of a lack of magnesium.Convulsions often win at night or in the morning.To get rid of their specialists, it is advisable to reconstruct the balance of water salt and take additives with omega-3 acids.
- Constipation. A current circumstance of its occurrence is dehydration.Resolve obstacles to the surface: increase water consumption.If you have not helped, you should use probiotics or increase fiber consumption.
- Accelerated heart rate. Start taking polyvitamins with calcium and magnesium, food additives with creatine monohydrate.The presence of dyspepsia causes abdominal pain, embittered belching, stomach burns.If such symptoms appear, it is a bit trying to limit the use of fat.
- Itching, scabies. They occur due to skin irritation with acetone, which leaves the body with it later.Try to take a shower often, choose clothes that are not suitable for your body.
The results of an ketone diet
Within 2 weeks of Catholic nutrition, according to studies to reduce weight, the following characteristics were observed:
- loss of appetite;
- Weight loss of 3 to 7 kg;
- Increase in performance;
- Improvement of attention volume;
- Elimination of sleep disorder.
Side effects of a protein fat diet:
- constipation,
- Nausea on the first day,
- Muscle fatigue.
The diet of the keto diet for weight loss was excellent, but experts do not recommend keeping it for a huge month.It is only harmless for short -term use, and when going to a constant diet, can lead to the development of ketoacidosis, dehydration and systems.Thank you for your attention!