Hello everyone!The low keto diet will require you to reduce carbohydrates to 10% of your daily BJU.At the same time, the amount of fat and protein increases.There is a ketosis in which the fat is burned.Storing this food will last from 2 to 4 weeks.We understand the difficulties.Ketosis occurs after eliminating carbohydrates that produce glucose from food and their replacement with Ketone's body.With glucose deficiency, the liver transforms the fat into ketone, becoming the main source of energy.The level of insulin in the body is reduced, the burning of fat quickly occurs in toxins under the skin.The conversion to ketosis occurs after 7-14 days.Its symptoms are lack of hunger and acetone smell from sweat, urine and mouth, a common need to urinate and dry out the mouth.For the liver to produce ketone, the following conditions must be met:
- Increase the amount of fat, because they work like fuel for the body.
- Reduce the amount of carbohydrate to 30-100 g.In one day - at least 10% of BJSC's standards.
- Drink plenty of water?2-4 l.The day to prevent dehydration.
- Including protein products in the diet: 1.5-2 g / 1 kg weight.
- Refuse snacks or reduce their quantity to 1-2 daily.Sports is an easy and long walk.
Keto diet: time, steps, adaptation
Occasionally, you may feel that Keto diet is a regular carb diet.In fact, this is not all cases.According to the principles affecting the body, this system is very reminiscent of Atkins diet, very popular.Tectonic nutrition restores the body from normal glycolysis to Lipolysis, and time is appropriate.Therefore, to get fruit, a Ketogen program is needed for 2-3 weeks.In addition, you should not expect significant fat loss in the body for the first week, because at that time the body has not changed to a new mode and continue to handle the remaining carbohydrate reserve.The stages of the body of the body look as follows:
- Firstly. It lasted 12 hours after drinking the last carbohydrate food.At this time, the body completely exhausted the existing glucose reserve;
- Monday.It lasts 24-48 hours.At this time, the body uses glycogen reserves in the liver and muscle;
- Tuesday. The beginning of perestroika of metabolism.The body is looking for carbohydrates in fatty acids and proteins, including those in the muscle mass;
- Wednesday. Starting on Saturday. The body adapted to carbohydrate deficiency and is restored to ketogen state, released from protein as a source of energy.
In addition to the previous steps, there is one more step: a safe exit from the diet.You cannot immediately switch to a actual diet containing carbohydrates.The body should be adjusted again, but this time it should be adapted to Glycolysis.For this reason, carbohydrates should be managed evenly, increasing their money to a maximum of 30 g per day.
Advantages and disadvantages of keto diet
Great effect. With the exact compliance with all rules of Keto exercises and continuously in sports, you not only lose excess weight but also be glamorous.No hunger.Because all protein and fat products are very nutritious, their digestion takes a lot of time.The appetite has no time to play.Excess weight does not return.Typically, after a hunger diet, the removal of kilogam returns to their carriers at a double level.Because the amount of food is frequent and very nutritious, the assessment of keto-dita on the effects of weight loss indicate a long result.Negative face. A significant trend for protein can cause digestive obstruction.To avoid this, you can carry bran or fibers inside, washed with a large amount of pure water.Low carbohydrate content causes sensory instability and poor work.After a while, these symptoms disappear, as the body was reorganized during Lipolysis.Due to reduced energy source - carbohydrate dispersed vitamin and mineral deficiency.It is necessary to drink a vitamin complex in ketosis.Contraindications:
- Pregnancy and lactation;
- Sweet diabetes;
- cardiovascular disease;
- Diseases of the digestive system, liver and kidney;
- Lipid metabolism.
The diversity of keto diet
Keto diet is the best way to burn fat in women.The circuit does not tighten the body, trying to store fat cells.Ketogen diet is simply rebuilding metabolic processes.There are three types of diets, all different, but a little different.Thanks to the variety, all women can choose the right option for themselves.The standard Ketot diet is a more affordable and effective option.During the diet, it is necessary to minimize carbohydrates.This diet is ideal for women in the gym.A diet is a diet that requires an increase in carbohydrates after sports.Target increase Carbohydrate standards are the supply of the body with exhausted glucose, ensuring higher training efficiency.Its nature is to replenish the body with carbohydrates when it is poorer.With the introduction of carbohydrate -based products, each woman decides its own separate, because each person has its own body.Women just want to lose weight should start with the standard keto diet.In a week, you can evaluate the general conditions and effectiveness of training.If your health becomes worse and simply has no strength for lessons, the body needs carbohydrates.In this plan, it is important to adjust the diet.
Who should not switch to such a diet?
Based on the available data, you should not switch to keto-food if:
- There are products to treat diabetes and blood pressure;
- You are currently breastfeeding.
Refuse responsibility: Do not switch to ketogen diet without discussing your decision with a qualified doctor.Occasionally, some pharmaceutical products need to be replaced by the type of life of keto's diet.
Which products are included in the diet menu?
Keto diet - List of items allowed to be necessary on the table.You must turn on:
- Pork, beef, chicken, fish;
- Seafood;
- Egg;
- Fresh vegetables;
- Greasy dairy products;
- Nuts (they contain large amounts of protein and fat);
- Berries
In addition to clean water without gasoline, you can drink green tea or sugar coffee.The list of banned keto products includes:
- Starch composition (bread, rice, potatoes);
- Sugar (cake, cake, cream, jam);
- Sweet fruit;
- cereals and pasta;
- Sweet drinks, fruit juice, carbonated drinks.
Do not exceed the allowable protein standard: its excess occurs with glucose and interrupt the process of converting to ketosis, preventing fat burning.
Drinks and wine
It is completely banned to drink fruit juice (even natural), fresh water and mineral water with gas.Drinking alcohol is not recommended.The exception is just dry red wine, sugar -free cocktail and strong drinks (gin, rum, vodka, whiskey) in moderate quantities.The basis of the diet should be: Pure water;All types of teas;Herbal medicine according to your preferences;Cocoa, stevia;Natural coffee (appreciated if you drink it with additional cream supplements).
Menu for a week
A weekly menu for keto-diet, suitable for weight loss for men and women:
| Time of day/week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs, 30 gr.cheese, 50 gr protein. coffee |
Omlet includes 3 eggs, Radish salad 150 gr., Coffee |
1 egg, Half of avocado, 150 gr.Grilled salmon with vegetables |
Omlet of two eggs with bacon and cheese, coffee |
Yaichitsa of two eggs with mushrooms and cheese, coffee |
Three eggs with cheese, Green salad, coffee |
Smoked salmon with grilled tomatoes 250 gr. 1 boiled egg |
| Snack | 30g almonds, apple |
Smoothie with nuts, milk and cheese (30 g. | Cheese shadow with yogurt (150 ml of yogurt, 30 g. | Cocktail 40 gr protein. grapefruit |
Botanical sticks (3-5 pcs.) | 30 gr.Pistachios | Smoothie with milk, nuts and cheese (50 g. Cheese, 30 g. Orkhov, 200 ml. |
| Dinner | 170 grams of stewed chicken breast, 150 gr.far |
200 gr.Fried beef, Zucchini stew 150 gr. |
200 gr.Grilled grass with cheese and herbs | 200 gr.grilled meat, Salad 150 gr. |
Pork steak of 200 gr. Stewed vegetables 100 gr. |
170 gr.beef stew, Boiled broccoli 150 gr. |
150 gr.fried pork with vegetables |
| Dinner | 150 gr.salmon, Cucumber 1-2 PC. |
150 gr.tuna, Boiled asparagus 50 gr. |
Seafood salad (40 g. Shrimp, 40 g. | 200 gr.Grilled shrimp, Spinach salad with 100 g cheese. |
Baked Flounder with vegetables and cheese 200 gr. | Style from salmon with vegetables and cheese 200 gr. | Hot salad with olive, eggs and smoked salmon 200 gr. |
| Monday dinner | 150 gr.Cheese | Casein 30 grams | 150 grams of cottage cheese | Casein 50 gr. 100 gr.Cheese |
A glass of kefir, 100 gr.Cheese |
Cottage 200 gr cheese. | Casein 50 gr. 100 gr.Cheese |
It is not allowed to relax in a diet, usually due to limitations in different diet, when switching to ketosis.Chitmil in the form of daily use of fast food or sweets will interrupt the metabolic changes and reduce the effectiveness of weight loss.Keto diet: menu for a week, a list of keto diet products: menu for a week, a list of products.
Open ketogen notes
In the restaurant menu, it is completely easy to find the right dish for ketogen diet.Most restaurants provide some types of meat and fish.Order and replace at least some products with high carbohydrate content with a part of vegetables.Eggs are also a good choice, like a fried egg or fried egg with bacon.Another option is that Hamburger does not have a sandwich.Instead, you can drop a sandwich and move to vegetables.Add butter, cheese, bacon or eggs.In Mexican restaurants, enjoy at least some types of meat with cheese, guacamole, salsa or additional sour cream.For desserts, ask cheese or double cream with berries.The key point: While eating, choosing meat, fish or egg dish.Put more vegetables to replace carbohydrates and starch, take cheese for desserts.
Possible consequences and side effects
A ketogen diet believes that you will follow all the tips: reducing carbohydrate consumption, increasing fat and sure to drink about 4 liters.The adverse reactions often appear in beginners and are mainly related to dehydration or vitamin deficiency.Make sure you drink a lot and eat good nutritional traces.Side reactions may include the appearance:
- Convulsions are a sign of the lack of magnesium.The convulsions often win at night or in the morning.To eliminate their experts, it is recommended to balance salt and take additives with omega-3 acid.
- Constipation. A common case of its appearance is dehydration.Solving obstacles on the surface: Increasing water consumption.If you do not help, you must use probiotics or increase fiber consumption.
- Acceleration heart rate. Start using polyvitamine with calcium and magnesium, food additives with creatine monohydrate.The presence of indigestion causes abdominal pain, burping, heartburn.If such symptoms appear, it is worth trying to limit the use of fat.
- Itching, scabies. They occur due to skin irritation to acetone, causing the body to have later.Try to take a bath regularly, choosing clothes that are not suitable for your body.
The results of the ketone diet
Within 2 weeks of Catholic Nutrition, according to studies to lose weight, the following characteristics have been observed:
- losing appetite;
- Losing weight 3-7 kg;
- increase performance;
- Improve attention volume;
- Eliminate sleep disorders.
Side effects of protein fat diet:
- Constipation,
- Nausea on the first day,
- Muscle fatigue.
Keto diet to lose weight is great, but experts do not recommend keeping it in a very large month.It is only harmless to short -term use, and when switching to a continuous diet can lead to the development of ketoacidosis, dehydration and system.Thank you for your interest!