Hello everyone!A low carbon keto diet will need to reduce carbohydrates 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 the fat deposits are burning.Storing this type of food should be extended from 2 to 4 weeks.We understand the difficulties.Ketosis occurs after the exclusion of carbohydrates that produce glucose foods and their replacement with "ketone bodies".With the lack of glucose, the liver turns fat into ketones, which is the main source of energy.Insulin levels decrease in the body, with rapid burning of fat in subcutaneous deposits.Ketosis is transmitted after 7-14 days.Its symptoms are the feeling of hunger, urine and acetone from the mouth, the need for urination and drying of the mouth.In order to produce liver ketones, the following conditions must meet:
- Increases fat intake because they act "fuel" for the body.
- Reduce the amount of carbohydrates to 30-100 g.In one day - at least 10%of the BJSC standard.
- Did you drink a lot of water?2-4 l.To prevent dehydration.
- Enter protein products in the diet: 1.5-2 g / 1 kg weight.
- Refresh food or reduce their number 1-2 per day.Sport is a easy walk and a long walk.
Keto Diet: Duration, Steps, Adaptation
From time to time you may feel that the diet of Keto is a normal low carbon diet.In fact, this is not at all.According to the principles of body influence, this system is very reminded of the Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis, and time is suitable.Therefore, for fruit, it is necessary to observe the ketogenic program for 2-3 weeks.In addition, you should not expect significant fat loss in the body in the first week, as the body has not yet moved to the new regimen and continues to process the remaining carbohydrate reserves.The phases of the body's body are as follows:
- First. This lasts 12 hours after the last intake of carbohydrates.At the moment, the body completely exhausts the existing reserves of glucose;
- Second.It lasts 24-48 hours.At this time, the body uses glycogen reserves containing the liver and muscles;
- Third. Beginning of perestroika of metabolism.The body searches carbohydrates in fatty acids and proteins, including muscle mass;
- Fourth. Start the 7th day.The body is adapted to the lack of carbohydrates and is restored in a ketogenic state, released from proteins as a source of energy.
In addition to the previous steps, there is another: a safe exit from the diet.You can immediately switch to a real carbohydrate -containing diet.The body must still be adapted, but this time it should adapt to glycolysis.For this reason, carbohydrates should be taken evenly, increasing their amount to a maximum of 30 g per day.
The pros and cons of Keto diet
Great efficiency. With the exact adherence to Keto-Diet's rules and the exact physical exercise in sports, you not only lose weight but also acquire seductive terrain.There is no hunger.Because of the fact thatThat all protein and fatty products are very nutritious, they need a long time to digest.The appetite does not have time to leave.Excess weight does not return.Often, after a hungry diet, the canceled pounds return to their carriers in double quality.Because food intake is frequent and very nutritious, reviews about Keto-Dita on weight loss effect are just a long result.Disadvantages. A significant tendency to proteins can lead to digestive obstruction.To avoid this, you can bring bran or fiber inside, washed with huge water.Low carbohydrate content causes sensory instability and poor work.After some time, these symptoms disappear because the body is reorganized during the lipolysis process.Due to the reduction of energy source - carbohydrates releases a lack of vitamins and minerals.It is necessary to drink a vitamin complex for ketosis in a diet.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- Cardiovascular disease;
- Diseases of the digestive system, liver and kidney;
- Diseases of lipid metabolism.
Diversity of Keto diet
Keto diet is the most excellent way to put fat in women.The power circle does not expel the body, trying to stock of fat cells.A ketogenic diet simply restores metabolic processes.There are three types of this diet, they are all different, but a little different.Thanks to diversity, every woman can choose the right option for themselves.The standard ketot diet is a more affordable and effective option.Diets need to reduce the amount of carbohydrates.This diet is ideal for women in the gym.A motivational diet is a diet that always requires carbohydrate growth after sports.Purpose Increase Carbohydrate norms are the body's supplies with exhausted glucose, which ensures more efficiency of training.Its essence is to fill the body with carbohydrates when it is more impoverished.By introducing carbohydrate -based products, each woman decides separately because each has her own body.Women who want to lose weight should start a way to a standard keto diet.In a week you can evaluate the general conditions and efficiency of the training.If your wells deteriorate and simply do not have the power to be lessons, then the body needs carbohydrates.Diet regulation is important in this embodiment.
Who should not move on to such a diet?
According to the available data, you should not switch to Keto-food if:
- There are products for the treatment of diabetes and blood pressure;
- You are currently breastfeeding.
Responsibility: It is not recommended to go to a ketogenic diet without a qualified doctor without discussing your decision.From time to time it is necessary to change some pharmaceutical products according to the types of keto diet life.
What products are included in the diet menu?
Keto Diet - A list of permissible items is required on the table.You have to turn on:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Fatty dairy products;
- Nuts (they contain a huge amount of proteins and fats);
- Berry
In addition to pure water without gas, you can drink green tea or sugar coffee.The list of prohibited Keto products includes:
- Starch ingredients (bread, rice, potatoes);
- Sugar (cakes, cakes, ice cream, jam);
- Sweet fruit;
- Cereals and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permissible standard of protein: it becomes excessive with glucose and stops moving to ketosis, suppressing the fat burning process.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (even natural), pure water gas and mineral water gas.Drinking alcohol is not recommended.The exception is only dry reddish wines, involuntary cocktails and strong drinks (gin, rum, vodka, whiskey) in moderate amounts.The basis of the diet should be: pure water;All kinds of tea;Herbal decorations for your taste;Cocoa, Stevia;Natural coffee (appreciated if you drink it with extra cream).
Menu for a week
A detailed weekly menu for Keto-diet that is suitable for weight loss for men and women:
| Day/Week time | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Week |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs, 30 gr.Cheese Protein cocktail 50 g. Coffee |
3 egg omlet, Beets 150 gr., Coffee |
1 egg, Half an avocado, 150 gr.Baked with salmon with vegetables |
Two egg omlet with roasted bacon and cheese, Coffee |
Yaichitsa with two egg mushrooms and cheese, Coffee |
Three eggs with cheese, Green salad, Coffee |
Smoked salmon baked tomatoes 250 g. 1 boiled egg |
| Breakfast | 30 g of almond, Apple |
Smoothies nuts, milk and cottage cheese (30 g. Nuts, 200 ml of milk, 50 g of cottage cheese) | Cheese balls with yogurt (150 ml yogurt, 30 g. Sunny) | Protein cocktail 40 g. Grapefruit |
Vegetable sticks (3-5 pieces.) | 30 gr.Pistols | With smooth milk, nuts and curds (50 g of cottage cheese, 30 g. Orekhov, 200 ml of milk) |
| Supper | 170 grams of stewed chicken breast, 150 gr.Salad |
200 gr.Fried beef, Stewed zucchini 150 gr. |
200 gr.Baked turfs with cheese and herbs | 200 gr.Baked meat, Salad 150 gr. |
Pork steak 200 gr. Stewed vegetables 100 g. |
170 gr.Stewed beef, Boiled broccoli 150 g. |
150 gr.With fried pork vegetables |
| Supper | 150 gr.Salmon Cucumbers 1-2 computers. |
150 gr.tuna, Boiled asparagus 50 gr. |
Seafood salad (40 g. Shrimp, 40 g. Squids, 10 g olivkov oil, cucumber, cheese 20 g, 1 boiled egg) | 200 gr.Grill shrimp, Spinach salad with cheese 100 g. |
Baked flort with vegetables and cheese 200 g. | Style from salmon with vegetables and cheese 200 g. | Hot salad with olives, eggs and smoked salmon 200 g. |
| The second dinner | 150 gr.Curd | Casein 30 grams | 150 grams of curd | Casein 50 gr. 100 gr.Curd |
A cup of kefir, 100 gr.Curd |
Curd 200 gr. | Casein 50 gr. 100 gr.Curd |
Resting in the diet is inadmissible, usually due to various dietary restrictions on ketosis.Chitil stops metabolic changes in the form of fast food or sweets daily and reduce the effectiveness of weight loss.Keto Diet: Menu for a week, list of keto diet products: menu for a week, product list.
Open Ketogenic notes
In the restaurant menu, it is easy to find dishes that are suitable for a ketogenic diet.Most restaurants offer meat and fish.Order and replace at least a few products with high carbohydrate content, with an extra portion of vegetables.Egg dishes are also a good option, such as fried egg bolts or fried eggs with bacon.Another option is hamburgers without sandwiches.Instead, you can drop the sandwich and go to the vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least a few types of meat, extra cheese, guacamol, salsa or sour cream.For dessert, ask for cheese or double cream with berries.Bottom line: When eating, select meat, fish or egg dishes.Order extra vegetables to replace carbohydrates and starch, take cheese for dessert.
Possible consequences and side effects
A ketogenic diet thinks you follow all the tips: reduce carbohydrate consumption, increase fat consumption, and make sure you drink about 4 liters.Adverse reactions often occur for beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good nutrient trace elements.Side reactions may include appearance:
- Cramps are a sign of magnesium deficiency.Cramps often win at night or in the morning.To avoid their specialists, it is advisable to fill the water salt balance and take supplements with omega -3 acids.
- Constipation. Its common circumstance is dehydration.Solving obstacles to the surface: Increase water consumption.If you haven't helped, you should 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, acidic zarbazan, heartburn.If such symptoms appear, it is worth trying to limit the use of fat.
- Itching, scabies. They are found due to acetone irritation, which leaves the body later.Try to take a shower often, select clothes that are not suitable for your body.
The results of a ketone diet
Within 2 weeks of Catholic food, according to weight reduction studies, the following features were observed:
- Loss of appetite;
- Weight loss 3-7 kg;
- Increased performance;
- Improved attention volume;
- Eliminate sleep disorder.
Side effects of protein fat diet:
- Constipation,
- Nausea on the first day of,
- Muscle fatigue.
Keto's diet was excellent for weight loss, but experts do not recommend it for a huge month.This is harmless only for short -term use, and when switching to a constant diet, it can lead to the development of ketoacidosis, dehydration and systems.Thank you for your attention!