Hi All!A low carb keto diet requires reduction in carbohydrates to 10% daily.At the same time, the amount of fat and protein increases.There is a condition of ketosis in which fat deposits burn.You should keep this type of food for 2-4 weeks.We understand the difficulties.Ketosis occurs after excluding carbohydrates that produce glucose from food and replace them with "ketone bodies".With the lack of glucose, the liver is converted into ketones, which become the main source of energy.The level of insulin in the body is reduced, and in subcutaneous deposits, fat is rapidly burned.The transition to ketosis occurs after 7-14 days.Symptoms are the lack of hunger and acetone scent from sweat, urine and mouth, a general need for urination and dryness of the mouth.In order to produce liver ketones, the following conditions must be met:
- It increases fat intake as the body acts as "fuel".
- 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.
- Contains protein products into the diet: 1.5-2 g / 1 kg.
- Fold back the snacks or reduce your number to 1-2 daily.Sport is an easy walk and a long walk.
Keto diet: duration, steps, adaptation
From time to time, you can feel that the keto diet is a usual low -carbohydrate diet.In fact, this is not the case at all.According to the principles of body influence, this system is very reminiscent of the Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycoolysis to lipolysis and time is appropriate.Therefore, you need to observe a ketogenic program for 2-3 weeks to obtain fruits.In addition, the first week should not wait for significant fat loss in the body, as the body has not yet switched to a new system and will continue to process the remaining carbohydrate reserves.The phases of the body body look as follows:
- First. It lasts 12 hours after the last intake of carbohydrate foods.At this moment, the body completely exhausts existing glucose reserves;
- Second.It takes 24-48 hours.At this time, the body uses glycogen reserves in the liver and muscles;
- Third. The beginning of metabolism perestroika.The body is looking for carbohydrates in fatty acids and proteins, including muscle mass;
- Fourth. Start on day 7.The body adapts to the lack of carbohydrates and restores it in ketogenic state from proteins as a source of energy.
In addition to the previous steps, there is another: a safe exit from the diet.You cannot immediately switch to a real diet that contains carbohydrates.The body needs to be adapted again, but this time you need to adapt to glycolysis.Therefore, carbohydrates should be administered evenly and increased their quantities by up to 30 g.
The benefits and disadvantages of the keto diet
High efficiency. By accurately complying with all the rules of keto-diet and constant physical exercises, not only lose weight, it also gets tempting relief.No hunger.Because all protein and greasy products are very nutritious, they take a lot of time to digest.The appetite has no time to play.Overweight does not return.Often, after a hungry diet, discarded kilograms return to their carriers at a double degree.Because food intake is frequent and very nutritious, opinions on keto-dita on the effect of weight loss only indicate a long result.Negative pages. A significant tendency for proteins can cause digestive obstruction.To avoid this, it can be brought in the bran or fiber and wash with a huge amount of clean water.Low carbohydrate content causes sensory instability and poor work.After a while, these symptoms disappear as the body is reorganized in the Lipolysis process.Due to reducing the energy source, carbohydrates dispel the lack of vitamins and minerals.You should drink a vitamin complex during a ketotic diet.Contraindications:
- Pregnancy and breastfeeding;
- sweet diabetes;
- cardiovascular disease;
- Disease of the digestive system, liver and kidneys;
- Lipid metabolism.
The diet of keto diet
The keto diet is the most outstanding way of fat burning women.The energy circuit does not stretch the body and try the fat cells.The ketogenic diet simply rebuilds the metabolic processes.There are three types of this diet, each different, but slightly different.Thanks to the variety, each woman can choose the right option.Standard ketot diet is a more affordable and efficient option.The amount of carbohydrates should be minimized during the diet.This diet is ideal for women in the gym.Motivation of a diet is a diet that is always needed after sports for carbohydrates.The target increased The norms of carbohydrates are the exhausted glucose supply of the body, which ensures greater efficiency of the workout.The essence of this is to fill the body with carbohydrates when it is more impoverished.Each woman decides separately by introducing carbohydrates, as each has their own body.Women who just want to lose weight should start their way with a usual keto diet.You can assess the general conditions and efficiency of the training within a week.If your well deteriorates and you simply have no strength for lessons, the body needs carbohydrates.In this embodiment, regulation of diet is important.
Who can't redeem such a diet?
Do not switch to keto-food based on available data if:
- There are products for the treatment of diabetes and blood pressure;
- You are breastfeeding right now.
Refusal of Responsibility: It is not advisable to go through a ketogenic diet without discussing the decision with a qualified doctor.From time to time some pharmaceutical products should be replaced according to the type of Keto diet.
What products do they contain in the diet menu?
Keto Diet - A list of items allowed on the board is required.You need to turn on:
- Pork, beef, chicken, fish;
- Seafood;
- Egg;
- Fresh vegetables;
- Fatty dairy products;
- Nuts (contain huge amounts of protein and fat);
- Berries
In addition to clean water, drink gas without gas or sugar.The list of forbidden keto products contains the following:
- starch ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jams);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juices, carbonated drinks.
We do not recommend that you exceed the allowable protein standard: the excess occurs with glucose and interrupts the transition to ketosis, suppressing the fat burning process.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (still natural), freshwater gases and drink mineral water with gas.Alcohol consumption is not recommended.Exceptions are only in moderate quantities of dry reddish wines, unsweetened cocktails and strong drinks (gin, rum, vodka, whiskey).Diet is based: clean water;All types of tea;herbal decoctions for your taste;cocoa, Stevia;Natural coffee (appreciated when you drink cream).
Menu for a week
A detailed weekly menu for keto-diet that is suitable for losing men and women:
| Time of day/week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Morning | 2 boiled eggs, 30 gr.cheese, Protein cocktail 50 gr. coffee |
3 eggs omelet, Beetroot 150 gr., Coffee |
1 egg, Half of the avocado, 150 gr.Fried salmon with vegetables |
Two eggs omelet with fried bacon and cheese, coffee |
Yachitsa with two eggs with mushrooms and cheese, coffee |
Three eggs with cheese, green salad, coffee |
Smoked salmon with fried tomatoes 250 gr. 1 boiled egg |
| Snack | 30 g almonds, apple |
Smoothies with nuts, milk and cottage cheese (30 g. Walnut, 200 ml milk, 50 g. | Cheese balls with yogurt (150 ml yogurt, 30 g. Sharices) | Protein cocktail 40 gr. grapefruit |
Plant sticks (3-5 pcs.) | 30 gr.pistachio | Smoothies with milk, nuts and cottage cheese (50 g. |
| Dinner | 170 grams of steamed chicken breast, 150 gr.salad |
200 gr.roast beef, Steamed zucchini 150 gr. |
200 gr.Fried grasslands with cheese and herbs | 200 gr.fried meat, Salad 150 gr. |
Pigs 200 gr. Steamed vegetables 100 gr. |
170 gr.steamed beef, Cooked broccoli 150 gr. |
150 gr.Fried pork with vegetables |
| Dinner | 150 gr.salmon, Cucumber 1-2 pcs. |
150 gr.tuna, Cooked asparagus 50 gr. |
Seafood salad (40 g shrimp, 40 g squid, 10 gr. Olivkovo oil, cucumber, cheese 20 g., 1 boiled egg) | 200 gr.Grill shrimp, Spinach salad with cheese 100 g. |
Fried mesh with vegetables and cheese 200 gr. | Style of salmon with vegetables and cheese 200 gr. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| The second dinner | 150 gr.Cottage cheese | Casein 30 grams | 150 grams of curd | Cazein 50 gr. 100 gr.Cottage cheese |
A glass of kefir, 100 gr.Cottage cheese |
Curd 200 gr. | Cazein 50 gr. 100 gr.Cottage cheese |
Relaxation is not allowed in the diet, usually due to various dietary restrictions when it switches to ketosis.Chitmil daily interrupts metabolic changes in the form of fast food or sweets and reduces the efficiency of weight loss.Keto Diet: One Week Menu, List of Keto Diet Products: Menu One week, Product List.
Open ketogenous notes
In the restaurant menu, it is quite easy to find food for the ketogenic diet.Most restaurants offer certain types of meat and fish.Order and replace at least a few products for high carbohydrate content with an additional dose of vegetables.Egg foods are also a good choice, such as a fried egg screw or bacon egg.Another option is hamburgers without sandwich.Instead, you can drop a sandwich and switch to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least some types of meat with additional cheese, guacamole, salsa or sour cream.For dessert, seek cheese or double cream with berries.Bottom line: Choose meat, fish or eggs during meals.Order additional vegetables to replace your carbohydrates and starch and take the cheese for the dessert.
Possible consequences and side effects
The ketogenic diet believes it follows all tips: reduce carbohydrate consumption, increase fat intake, and definitely take approx.4 liters to drink.Side effects often begin in beginners and primarily lead to dehydration or lack of vitamins.Be sure to drink a lot and eat good nutrient elements.Side reactions may include appearance:
- Cramps are a sign of lack of magnesium.Cramps often win at night or morning.In order to get rid of professionals, it is advisable to fill the balance of the water and the additives with the Omega-3 acids.
- Constipation. The general circumstance of the occurrence is dehydration.Solution of the surface obstacles: Increase water consumption.If you do not help, you should use probiotics or increase fiber consumption.
- Accelerated heart beat. Start taking polyvytamines with calcium and magnesium, food additives with creatine monohydrate.The presence of dyspepsia causes abdominal pain, sour clamp, heartburn.If such symptoms occur, it is worth limiting the use of fat.
- Itching, cancer. These occur due to skin irritation with acetone, which later leaves the body.Try to shower often, choose clothes that are not suitable for your body.
The results of ketone diet
Within 2 weeks of Catholic nutrition, weight loss studies show the following features:
- loss of appetite;
- weight loss 3-7 kg;
- increased power;
- Improved attention;
- Eliminate sleep disorders.
Side effects of protein-fat diet:
- constipation,
- Nausea on the first day,
- Muscle fatigue.
The Keto diet diet was excellent due to weight loss, but experts do not recommend that you keep a huge month.This is harmless only for short -term use, and when switching to a permanent diet can lead to ketoacidosis, dehydration and systems.Thank you for your attention!