Hello everyone!A keto diet with low carbohydrates requires that you reduce carbohydrates to 10% of your daily BJU.At the same time, the amount of fat and protein increases.There is a ketosis state in which fat deposits are burned.The storage of this type of food should take 2 to 4 weeks.We understand the difficulties.After the exclusion of carbohydrates, ketosis occurs, which produce glucose from food and their replacement by "ketone body".With a lack of glucose, the liver transforms fat into ketones, which become the main source of territory.The insulin level in the body has been reduced, which quickly burn fat in subcutaneous deposits.The transition to the ketosis state takes place after 7 to 14 days.His symptoms are the lack of a hunger and smell of acetone of sweat, urine and mouth, a common need to urinate and dry their mouths.In order for the liver to produce ketones, the following conditions must be met:
- Increases the fat intake because they act as a "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 prevent dehydration.
- Include protein products in the diet: 1.5-2 g / 1 kg weight.
- Refuse the snacks or reduce your number to 1-2 per day.Sport is a simple walk and a long walk.
Keto diet: duration, steps, adjustment
From time to time you can feel that keto-dit is an ordinary carbohydrate diet.In fact, this is not the case at all.According to the principles of influence the body, this system is very reminiscent of the Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis and time is suitable.To get fruits, it is therefore necessary to observe a ketogenic program for 2-3 weeks.In addition, you should not expect a significant loss of fat in the body in the first week, since the body has not yet switched to a new regime and the remaining carbohydrate reserves further processes.The phases of the body look as follows:
- First. It takes 12 hours after the last intake of carbohydrate food.At that moment the body fully exhausts the existing glucose reserves;
- Second.It takes 24-48 hours.At this point, the body uses glycogen reserves contained in the liver and muscles.
- Third. The beginning of the perestroika of the metabolism.The body is looking for carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth. Start the 7th day.The body fits a lack of carbohydrates and is restored in a ketogenic state, which will free proteins as an energy source.
In addition to the previous steps, there is another: a safe exit from a diet.You cannot immediately switch to a real diet with carbohydrates.The body should be adjusted again, but this time it should adapt to glycolysis.For this reason, carbohydrates should be administered evenly, which increases their amount a maximum of 30 g per day.
Advantages and disadvantages of the keto diet
Great efficiency. With a precise compliance with all rules of keto-diet and constant physical exercises in sports, you not only lose excess weight, but also seductive relief.There is no hunger.Since all protein and fat products are very nutritious, their digestion takes a lot of time.The appetite has no time to play.Obesity does not return.Often after a hungry diet, kilograms re -established return to their carriers to a double extent.Since food intake is common and very nutritious, reviews about keto-tita about the effect of weight loss show only a long result.Negative pages. A significant tendency towards proteins can cause digestive care.To avoid this, you can bring bran or fiber that are washed with a large 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 process of lipolysis.Due to the reduction of the energy source, carbohydrates are absorbed by vitamins and minerals.It is necessary to drink a vitamin complex during a diet for ketosis.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- Cardiovascular diseases;
- Disabled diseases of the digestive system, the liver and kidneys;
- Lipid metabolic diseases.
The variety of keto diet
Keto diet is the most excellent way to burn fat in women.The circuit does not burden the body and tries to cover fat cells.Ketogenic diet simply builds up metabolic processes.There are three types of this diet, they are all different, but a little different.Thanks to the variety, every woman can choose the right option for herself.Standard ketot diet is a cheaper and more effective option.It is necessary to minimize the amount of carbohydrates during the entire diet.This diet is ideal for women in the gym.A motivating diet is a diet that always requires an increase in carbohydrates after sport.The goal increased The carbohydrate forms are the supply of the body with exhausted glucose, which ensures greater efficiency of the training.Its essence is to fill the body with carbohydrates when it is more impoverished.With the introduction of products based on carbohydrates, every woman decides separately because everyone has their own body.Women who just want to lose weight should begin with a standard keto diet.In a week you can evaluate the general conditions and the effectiveness of the training.If your borehole deteriorates and simply does not have the strength for the lessons, the body needs carbohydrates.In this embodiment, it is important to regulate a diet.
Who shouldn't switch to such a diet?
Based on the available data, you should not switch to keto-food if:
- There are products for the treatment of diabetes and blood pressure;
- They are currently breastfeeding.
Refusal to responsibility: It is not recommended to switch to a ketogenic diet without discussing your decision with a qualified doctor.From time to time it is necessary to replace some pharmaceutical products in accordance with the type of life of keto's diet.
Which products are included in the diet menu?
Keto diet - A list of permissible items is required on the table.You have to switch on:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Greasy dairy products;
- Nuts (they contain a large amount of proteins and fats);
- Berries
In addition to clean water without gas, you can drink green tea or sugar coffee.The list of forbidden keto products includes:
- Strong ingredients (bread, rice, potatoes);
- Sugar (cake, cake, ice cream, jams);
- Sweet fruits;
- Muesli and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permissible protein standard: the excess occurs in glucose and interrupts the transition to ketosis and suppresses the process of burning fat.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (even natural), fresh water gas and mineral water with gas.Drinking alcohol is not recommended.The exception is only dry reddish wines, unsweetened cocktails and strong drinks (gin, rum, vodka, whiskey) in moderate quantities.The basis of the diet should be: pure water;All types of tea;Herbal cups according to their taste;Kocao, Stevia;Natural coffee (estimated when you drink it with cream).
Menu for a week
A detailed weekly menu for keto-dit that is suitable for men and women for weight loss:
| Daily/week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 cooked eggs, 30 gr. Cheese, Protein cocktail 50 gr. Coffee |
Omlet of 3 eggs, Beetroot salad 150 gr., Coffee |
1 egg, egg, Half of the avocado, 150 gr. Baked salmon with vegetables |
Omle 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 baked tomatoes 250 gr. 1 cooked egg |
| snack | 30 g almonds, Apple |
Smoothies with nuts, milk and cottage cheese (30 g. Nuts, 200 ml milk, 50 g of cottage cheese) | Cheese balls with yogurt (150 ml yogurt, 30 g. | Protein cocktail 40 gr. grapefruit |
Vegetable rods (3-5 stcs.) | 30 gr. Pistachios | Smoothies with milk, nuts and cottage cheese (50 g. House cheese, 30 g. Oreekhov, 200 ml milk) |
| Dinner | 170 grams of steamed chicken breast, 150 gr. Salad |
200 gr. Brathefind, beef, Stewed zucchini 150 gr. |
200 gr. Baked lawn with cheese and herbs | 200 gr. Baked meat, Salad 150 gr. |
Pig steak 200 gr. steamed vegetables 100 gr. |
170 gr. Steamed beef, Cooked broccoli 150 gr. |
150 gr. Fried pork with vegetables |
| Dinner | 150 gr. Salmon, Cucumbers 1-2 PCs. |
150 gr. Thuna, Boiled asparagus 50 gr. |
Seafare salad (40 g. Garra seeds, 40 g. Inkfish, 10 gr. Olivkovo oil, cucumber, cheese 20 g, 1 cooked egg) | 200 gr. Grill shrimp, Spinate salad with cheese 100 g. |
Baked flounder with vegetables and cheese 200 gr. | Style made of salmon with vegetables and cheese 200 gr. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| The second dinner | 150 gr. Hut cheese | Masein 30 grams | 150 grams of cottage cheese | Masein 50 gr. 100 gr. Hut cheese |
A glass of kefir, 100 gr. Hut cheese |
House cheese 200 gr. | Masein 50 gr. 100 gr. Hut cheese |
Relaxation in nutrition is not permitted, usually due to various nutritional restrictions when switching to ketosis.Chitmil in the form of daily use of fast food or sweets interrupts the metabolic changes and reduces the effectiveness of the weight loss.Keto diet: menu for a week, list of keto diet products: menu for a week, list of products.
Open ketogenic notes
In the restaurant menu, it is very easy to find dishes that are suitable for a ketogenic diet.Most restaurants offer some types of meat and fish.Order and replace at least a few products with a high carbohydrate content with an additional portion of vegetables.Egg shells are also a good option, such as a fried egg cabinet or fried eggs with bacon.Another option are hamburgers without sandwiches.Instead, you can drop a sandwich and switch to vegetables.Add avocado, cheese, bacon or eggs.Enjoy at least a few types of meat with additional cheese, guacamole, salsa or sour cream in Mexican restaurants.Ask for the dessert for cheese or double cream with berries.Conclusion: Choose meat, fish or egg dishes during meal.Order additional vegetables to replace carbohydrates and strength and take the cheese to the dessert.
Possible consequences and side effects
A ketogenic diet is of the opinion that you follow all tips: reduce carbohydrate consumption, increase the fat recording and drink about 4 liters.Unwanted reactions often occur in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good nutrient tracks.Page reactions can include the appearance:
- Cramps are a sign of a lack of magnesium.Cramps often win at night or in the morning.In order to get rid of your specialists, it is advisable to fill up the water-salt balance and add additives with omega-3 acids.
- Constipation. The dehydration is a frequent circumstance of its occurrence.Solve obstacles to the surface: increase water consumption.If you have not helped, you have to use probiotics or increase fiber consumption.
- Accelerated heartbeat. Take polyvitamins with calcium and magnesium, food additives with creatine monohydrate.The presence of dyspepsia causes abdominal pain, acid bale and heartburn.If such symptoms occur, it is worth a small attempt to limit the use of fat.
- Itching, scabies. They occur due to skin irritation with acetone, causing the body to remain with the body later.Try to shower often, choose clothes that are not suitable for your body.
The results of a ketone diet
According to studies, the following characteristics were observed within 2 weeks of Catholic nutrition:
- Loss of appetite;
- Weight loss 3-7 kg;
- increased performance;
- Improved volume of attention;
- Elimination of the 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 it for a huge month.It is only harmless for short -term use and can lead to a constant nutrition to develop ketoacidosis, dehydration and systems when switching.Thank you for your attention!