Hi everyone!A low keto diet will require you to reduce carbohydrates by up to 10% of your daily BJU.At the same time, the amount of fat and protein increases.There is a condition of ketosis in which fat deposits are burned.This type of food storage should last from 2 to 4 weeks.We understand the difficulty.Ketosis occurs after the exception of carbohydrates that produce glucose from food, and their replacement with "ketone body".With glucose deficiency, the liver turns fat into a ketone, which is a major source of energy.Insulin levels in the body are reduced, rapid fat burning in subcutaneous deposits occurs.The transition to the condition of ketosis occurs after 7-14 days.Symptoms -their lack of hunger and acetone odor from sweat, urine and mouth, general need to urinate and dry your mouth.In order for the heart 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 avoid dehydration.
- Includes protein products in the diet: 1.5-2 g / 1 kg of heavy.
- Reject snacks or reduce the amount to 1-2 a day.Sports is a simple walk and a walk.
Keto Diet: Duration, Steps, Adaptation
From time to time, you may feel that the keto diet is a low carbohydrate diet.In fact, this is not at all.According to the principles of affecting the body, the system reminds the Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis, and time is appropriate.Therefore, in order to get fruit, it is necessary to observe the ketogenic program for 2-3 weeks.In addition, you should not expect great fat loss in the body in the first week, since the time the body has not moved to the new regime and continues to process the remaining carbohydrate reserves.The body's phase looks as follows:
- First. It lasts for 12 hours after taking the last carbohydrate food.Currently, the body is completely exhausted with glucose reserves;
- Second.It lasts 24-48 hours.Currently, the body uses glycogen reserves contained in the liver and muscles;
- Third. The beginning of perestroika metabolism.The body seeks carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth. Start the 7th day.The body adapts to the lack of carbohydrates and is restored in ketogenic conditions, releasing protein as a source of energy.
In addition to the previous steps, there is another: Get out safe from the diet.You cannot immediately switch to a real diet containing carbohydrates.The body should be adjusted, but this time it has to adapt to glycolysis.For this reason, carbohydrates should be administered evenly, increasing its volume by a maximum of 30 g per day.
Advantages and disadvantages of keto diet
Great efficiency. With accurate compliance with all the rules of keto-diet and continuous physical training in sports, you not only lose excess weight, but also get tempting relief.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.Excessive weight does not return.Often, after a hungry diet, kilograms are removed back to their airline twice.Because food intake is frequent and very nutritious, reviews on keto-dita on the effects of weight loss show only long results.Negative side. Significant tendency to protein can cause digestive obstruction.To avoid this, you can bring bran or fiber into, washed with a large amount of pure water.Low carbohydrate content causes weak sensory instability and work.After some time, these symptoms disappear, as the body is rearranged in the lipolysis process.Due to reduction in energy sources - carbohydrates spread vitamin and mineral deficiency.It should take a complex vitamin during a diet for ketosis.Contraindications:
- Pregnancy and breastfeeding;
- sweet diabetes;
- cardiovascular disease;
- diseases of the digestive system, liver and kidneys;
- Lipid metabolism disease.
A variety of keto diets
Keto diet is the best way to burn fat in women.The power circuit does not cause the body, trying to store fat cells.Ketogenic diets only rebuild the metabolic process.There are three types of diets, all different, but slightly different.Thanks to the variety, every woman can choose the right choice 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 perfect for women at the gym.A motivational diet is a diet that always requires increased carbohydrates after sports.Goal increase Carbohydrate norms are body supply with depleted glucose, which ensures greater training efficiency.The point is to increase the body with carbohydrates when it is poorer.With carbohydrate -based products, each woman decides separately, as each has her own body.Women who just want to lose weight should start the journey with a standard keto diet.Within a week, you can evaluate the general situation and effectiveness of the training.If your well -being is worse and just has no strength for the lesson, then the body needs carbohydrates.In this embodiment, it is important to control the diet.
Who can't switch to such a diet?
Based on the available data, you cannot switch to keto food if:
- There are products for the treatment of diabetes and blood pressure;
- You are breastfeeding.
Responsibility rejection: 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 according to the type of keto diet life.
What products are included in the diet menu?
Keto Diet - A list of allowed items is required on the table.You must turn on:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Oily dairy products;
- Peanuts (they contain large amounts of protein and fat);
- Berry
In addition to clean water without gas, you can drink green tea or sugar coffee.A list of prohibited keto products includes:
- starch ingredients (bread, rice, potatoes);
- sugar (cake, cake, ice cream, congestion);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the allowed protein standard: its advantages occur with glucose and disrupt the transition to ketosis, suppressing the fat burning process.
Drinks and alcohol
It is strictly forbidden to drink fruit juice (though natural), fresh water gas and mineral water with gas.Drinking alcohol is not recommended.The exception is only dry red wine, sugar -free cocktails and strong drinks (gin, rum, vodka, whiskey) in moderate quantities.The basis of diet should be: pure water;All types of tea;Herbal decoctions for your taste;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, suitable for weight loss for men and women:
| The time of the day/week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs, 30 gr.cheese Cocktail protein 50 gr. coffee |
Omlet 3 eggs, The beet salad 150 gr., Coffee |
1 egg, Half of the avocado, 150 gr.Salmon baked with vegetables |
Omlet two eggs with fried meat and cheese, coffee |
Yaichitsa two eggs with mushrooms and cheese, coffee |
Three eggs with cheese, Green salad, coffee |
Salmon smoke with tomato baked 250 gr. 1 boiled egg |
| Snack | 30g almonds, apple |
Smoothies with beans, milk and cottage cheese (30 g beans, 200 ml milk, 50 g of cottage cheese) | Cheese ball with yogurt (150 ml yogurt, 30 g. | Cocktail protein 40 gr. grapefruit |
Vegetable sticks (3-5 pcs.) | 30 gr.Pistachios | Smoothie with milk, nuts and cottage cheese (50 g of cottage cheese, 30 g. Orekhov, 200 ml. Milk) |
| Dinner | 170 grams of boiled chicken breast, 150 gr.Lettuce |
200 gr.fried beef, Stewed zucchini 150 gr. |
200 gr.grass burned with cheese and herbs | 200 gr.toast, Salad 150 gr. |
Pig steak 200 gr. Vegetables -boiled 100 gr. |
170 gr.beef, Broccoli boiled 150 gr. |
150 gr.fried pork with vegetables |
| Dinner | 150 gr.Salmon, Cucumber 1-2 pcs. |
150 gr.Tuna, Boil asparagus 50 gr. |
Seafood salad (40 g shrimp, 40 g. Squids, 10 gr. Olivkovo oil, cucumber, cheese 20 g., 1 boiled egg) | 200 gr.Grill shrimp, Spinach salad with 100 g cheese. |
Bake with vegetables and cheese 200 gr. | Style of salmon with vegetables and 200 gray cheese. | Hot salads with olives, eggs and salmon smoke 200 gr. |
| The second dinner | 150 gr.Cottage cheese | Casein 30 grams | 150 grams of 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 diet is not allowed, usually due to various dietary restrictions, when switching to ketosis.Chitmil in the form of daily consumption of fast foods or sugars -will interfere with metabolic changes and reduce the effectiveness of weight loss.Keto Diet: One week menu, Keto Diet Product List: Menu for a Weekly, Product List.
Open a ketogenic note
On the restaurant menu, it's easy to find the perfect dish for ketogenic diets.Most restaurants offer several types of meat and fish.Order and replace at least a few products with high carbohydrate content with additional vegetables.Egg dishes are also a good choice, such as fried eggs or fried eggs with bacon.Another option is a hamburger without a sandwich.Instead, you can drop sandwiches and switch to vegetables.Add avocado, cheese, bacon or eggs.At the Mexican restaurant, enjoy at least some kind of meat with extra cheese, Guacamole, salsa or sour cream.For dessert, ask for a double cheese or cream with berries.Bottom Line: When eating, choose meat, fish or egg dish.Vegetable Message -Extraordinary to replace carbohydrates and starch, take cheese for dessert.
Possible consequences and side effects
Ketogenic diets believe that you will follow all the tips: reduce carbohydrate consumption, increase fat intake and make sure you drink about 4 liters.Bad reactions often appear in beginners and are mainly associated with dehydration or vitamin deficiency.Make sure you drink a lot and eat good nutrient trace elements.Side reactions may include appearance:
- Convulations are a sign of magnesium deficiency.Events often win at night or in the morning.To get rid of their specialists, it is advisable to increase the salt balance and take additional ingredients with omega-3 acids.
- Constipation. The general condition of the incident is dehydration.Solve obstacles to the surface: Increase water usage.If you do not help, you must use probiotics or increase the use of fiber.
- The heart rate is accelerated. Start taking polyvitamin with calcium and magnesium, a dietary supplement with creatine monohydrate.The presence of dispepsia causes stomach aches, sour belching, heartburn.If the symptoms appear, it is worth limiting the use of fat.
- Itching, sores. It is due to skin irritation with acetone, which leaves the body later.Try bathing often, choose clothes that are not suitable for your body.
Ketone diet results
Within 2 weeks of Catholic nutrition, according to studies to lose weight, the following features are observed:
- loss of appetite;
- weight loss 3-7 kg;
- improvement in performance;
- a better amount of attention;
- Elimination of sleep disorders.
Side effects of protein-fat diet:
- constipation,
- Nausea on the first day,
- Muscle fatigue.
Keto diet for weight loss is excellent, but experts do not recommend holding it for a large month.It is not dangerous only for short use, and when switching to a persistent diet can lead to the development of ketoacidosis, dehydration and the system.Thank you for your attention!