Hi everyone!A low -carbon diet requires 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 where fat deposits are burned.Storage of this type of food must last from 2 to 4 weeks.We understand the difficulties.Ketosis occurs after the exclusion of carbohydrates that produce glucose from food, and their replacement with "ketone bodies".With a lack of glucose, the liver is transformed fat into ketones that become the most important source of energy.The level of insulin in the body is reduced, the rapid combustion of fat in subcutaneous deposits occurs.The transition to the state of ketosis occurs after 7-14 days.Its symptoms are the lack of a feeling of hunger and smell of acetone from sweat, urine and mouth, a common need to urinate and dry your mouth.In order for the liver to produce ketones, the following conditions must be met:
- Increases fat intake 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 prevent dehydration.
- Include protein products in the diet: 1.5-2 g / 1 kg weight.
- Need snacks or reduce their number to 1-2 perDay.Sport is an easy walk and a long walk.
Keto Diet: Duration, Step, Customizing
From time to time, you may feel that the keto diet is a regular low -colhydrate diet.In fact, this is not the case at all.According to the principles of affecting the body, this system is very similar to Atkins Diet, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis and time is suitable.Therefore, in order to achieve fruit, it is necessary to observe a ketogent program for 2-3 weeks.In addition, you should not expect a significant loss of fat in the body in the first week, as the body has not yet switched to a new regime and continues to treat the remaining carbohydrate reserves.The phases of the body of the body look as follows:
- First. It lasts 12 hours after the last intake of carbohydrate food.At this moment, the body completely depletes the existing glucose reserves;
- Other.It lasts 24-48 hours.At this point, the body uses glycogen reserves contained in the liver and muscles;
- Third. The beginning of perestroika of metabolism.The body searches for carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth. Start on the 7th day.The body adapts to a lack of carbohydrates and is restored in a ketogenic state and is released from proteins as an energy source.
In addition to the previous steps, there is one more: a safe exit from a diet.You cannot immediately switch to a real diet that contains carbohydrates.The body needs to be adjusted again, but this time it must adapt to glycolysis.For this reason, carbohydrates must be administered evenly, which increases their amounts by a maximum of 30 g per day.Day.
The advantages and disadvantages of keto diet
Great efficiency. With accurate compliance with all the rules of keto-diet and constant physical exercises in sports, you not only lose excess weight, but also get seductive relief.There is no hunger.Since all protein and fatty products are very nutritious, their digestion takes a lot of time.The appetite doesn't have time to play out.Excess weight is not returning.Often, after a hungry diet, boxed kilograms return to their carriers double.Since food intake is frequent and very nutritious, reviews of keto-dita indicate the effect of weight loss only a long result.Negative sides. A significant tendency for proteins can cause digestive obstruction.To avoid this, you can bring bran or fiber inside, washed with a huge amount of clean water.The low carbohydrate content causes sensory instability and poor work.After some time, these symptoms disappear as the body is reorganized in the process of lipolysis.Due to the reduction of the energy source - carbohydrates spread the lack of vitamins and minerals.It is necessary to drink a vitamin complex under a dietary diet.Contraindications:
- Pregnancy and breastfeeding;
- sweet diabetes;
- Heart -kar -Sle disease;
- Diseases of the digestive system, liver and kidneys;
- Lipid metabolism diseases.
The diversity of keto -diet
The Keto Diet is the most excellent way to burn fat in women.The power circuit does not strain the body and try to fill fat cells.Ketogenic diet simply rebuilds metabolic processes.There are three types of this diet, they are all different, but slightly different.Thanks to the variety, any woman can choose the right option for herself.Standard Ketot Diet is a more affordable and effective option.Throughout the diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women in the gym.A motivational diet is a diet that always requires an increase in carbohydrates after sports.The target Increased The norms of carbohydrates are the supply of the body with exhausted glucose, which ensures greater efficiency of exercise.Its essence is to refill the body with carbohydrates when it is more poor.With the introduction of products based on carbohydrates, every woman decides separately as each has her own body.Women who just want to lose weight should start their way with a standard keto diet.In a week you can evaluate the general conditions and the effectiveness of training.If your well -development is aggravated and simply does not have the strength of 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, don't switch to keto-food if:
- There are products for the treatment of diabetes and blood pressure;
- You are currently breastfeeding.
Rejection of 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 Keto's diet.
What products are included in the diet menu?
Keto Diet - A list of allowed items is needed on the table.You have to turn on:
- Pork, beef, chicken, fish;
- Fish and seafood;
- Egg;
- Fresh vegetables;
- Greasy dairy products;
- Nuts (they contain a huge amount of proteins and fat);
- Berry
In addition to clean water without gas, you can drink green tea or sugar coffee.The list of banned keto products includes:
- Starchy ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jam);
- sweet fruits;
- grain and pasta;
- Sweet drinks, fruit juice, carbonated drinks.
It is not recommended to exceed the permitted protein standard: Its excess occurs with glucose and interrupts the transition to ketosis and suppresses the process of burning fat.
Drinks and alcohol
It is strictly forbidden to drink fruit juice (even natural), freshwater 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 amounts.The basis of the diet must be: clean water;All types of tea;Herbal 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 the 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 boiled eggs, 30 gr. Cheese, ProteinCocktail 50 gr. coffee |
Omlet of 3 eggs, Beetroot salad 150 gr., Coffee |
1 egg, Half of the avocado, 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 baked tomatoes 250 gr. 1 boiled egg |
| Snack | 30 g almonds, apple |
Smoothies with nuts, milk and cottage cheese (30 g. Nuts, 200 ml milk, 50 g. Cottage) | East balls with yogurt (150 ml yogurt, 30 g. Sharices) | ProteinCocktail 40 gr. grapefruit |
Vegetable sticks (3-5 pcs) | 30 gr pistachios | Smoothies with milk, nuts and cottage cheese (50 g of cottage cheese, 30 g. OREKHOV, 200 ml of milk) |
| Noon | 170 grams of steamed chicken breast, 150 gr. Salad |
200 gr. Fried beef, Stilled Zucchini 150 Gr. |
200 gr. Baked peat with cheese and herbs | 200 gr. Baked meat, Salad 150 gr. |
Pork 200 gr. Studged vegetables 100 gr. |
170 gr. Stowed beef, Cooked broccoli 150 gr. |
150 gr fried pork with vegetables |
| Noon | 150 gr Salmon, Cucumbers 1-2 pcs. |
150 gr tuna, Cooked asparagus 50 gr. |
Fish and 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. |
Baked flounder with vegetables and cheese 200 gr. | Style from salmon with vegetables and cheese 200 gr. | Heat salad with olives, eggs and smoked salmon 200 gr. |
| The other noon | 150 gr. Cottage Cheese | Casein 30 grams | 150 grams cottage cheese | Casein 50 gr. 100 gr. Cottage Cheese |
A glass of kefir, 100 gr. Cottage Cheese |
Cottage Cheese 200 Gr. | Casein 50 gr. 100 gr. Cottage Cheese |
Relaxation in the diet is not allowed, usually due to different dietary limits when switching to ketosis.Chitmil in the form of daily use of fast food or sweets interrupts metabolic changes and reduces the effectiveness of weight loss.Keto -diet: Menu for a week, list of keto -diet products: MENU for a week, list of products.
Open ketogen notes
In the restaurant menu it is easy to find dishes suitable for a ketogenic diet.Most restaurants offer some types of meat and fish.Order and replace at least some products with a high carbohydrate content with an extra part of vegetables.Eggs are also a good option, like a fried egg bolt or fried egg with bacon.Another option is hamburgers without sandwiches.Instead, you can drop a sandwich and switch to vegetables.Add avocado, cheese, bacon or eggs.At Mexican restaurants you can enjoy at least some types of meat with additional cheese, guacamole, salsa or cream fraiche.For dessert, ask for cheese or double cream with berries.Bottom line: Choose meat or egg dishes during eating.Order additional vegetables to replace carbohydrates and starch, take the cheese for dessert.
Possible consequences and side effects
A ketogenic diet believes you will follow all tips: Reduce carbohydrate consumption, increase fat intake and be sure to drink about 4 liters.Side effects often occur in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good nutrient tracking elements.Page Actions may include the look:
- Conventions are a sign of lack of magnesium.Conventions often win at night or in the morning.To get rid of their specialists, it is advisable to refill the water salt balance and take additives with omega-3 acids.
- Constipation. A common circumstance of its occurrence is dehydration.Solving obstacles to the surface: Increase water consumption.If you have not helped, use probiotics or increase fiber consumption.
- Accelerated heartbeat. Start taking polyvitamins with calcium and magnesium, food additives with creatine monohydrate.The presence of dyspepsia causes abdominal pain, sour bending, heartburn.If such symptoms appear, it is worth trying to limit the use of fat.
- Itching, scabies. They occur due to skin irritation with acetone, leaving the body later.Try to take a shower frequently, choose clothes that are not suitable for your body.
The results of a ketone -diet
Within 2 weeks of Catholic nutrition, according to studies to reduce the weight, the following properties were observed:
- loss of appetite;
- Weight loss 3-7 kg;
- Increased benefit;
- Improved attention quantity;
- Eliminating sleep disorder.
Side effects of a protein-fat diet:
- constipation,
- Nausea the first day,
- Muscle fatigue.
Keto diet for weight loss was excellent, but experts do not recommend keeping it for a huge month.It is harmless only with short use, and when switching to a constant diet, it can lead to the development of ketoacidosis, dehydration and systems.Thanks for your attention!