Hi everyone!A low carbohydrate diet will require to reduce carbohydrates to 10% of the daily bju.At the same time, the quantity of fat and proteins increases.There is a state of ketosis in which fat deposits are burned.The storage of this type of food should 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 transforms fat into ketones, which become the main source of energy.The level of insulin in the body is reduced, the rapid combustion of fat occurs in subcutaneous deposits.The transition to the state of ketosis occurs after 7-14 days.His symptoms are the lack of a feeling of hunger and smell of sweat, urine and mouth, a common need to urinate and dry the mouth.In order for the liver to produce ketoni, the following conditions must be satisfied:
- It increases the intake of fats, as they act as a "fuel" for the body.
- Reduce the amount of carbohydrates to 30-100 g.In one day - at least 10% of the BJSC standard.
- Do you drink a lot of water?2-4 l.Day to prevent dehydration.
- Include protein products in the diet: 1.5-2 g / 1 kg of weight.
- Refuse snacks or reduce their number to 1-2 per day.Sport is an easy walk and a long walk.
Keto diet: duration, steps, adaptation
From time to time, you may feel that the keto diet is a normal diet with low carbohydrate content.In reality, this is not the case at all.According to the principles of the influence of the body, this system is very reminiscent of the Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis and time is suitable.Therefore, to obtain fruits, it is necessary to observe a ketogenic program for 2-3 weeks.Furthermore, you should not expect a significant loss of fat in the body in the first week, since at that time the body has not yet passed to a new regime and continues to process the remaining carbohydrate reserves.The phases of the body of the body seem following:
- First. It lasts 12 hours after the last intake of carbohydrate foods.At this moment, the body completely exhausts existing glucose reserves;
- Second.It lasts 24-48 hours.At the moment, the body uses glycogen reserves contained in the liver and muscles;
- Third. The beginning of the perestroika of the metabolism.The body seeks carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth. It starts on the 7th day.The body adapts to a lack of carbohydrates and is restored in a ketogenic state, freeing from proteins as a source of energy.
In addition to the previous steps, there is another: a safe exit from a diet.It is not possible to immediately move on to a real diet containing carbohydrates.The body should be adapted again, but this time it should adapt to glycolysis.For this reason, carbohydrates should be administered uniformly, increasing their amount of a maximum of 30 g per day.
Pros and cons of the Keto diet
Great efficiency. With accurate respect with all the rules of the diet and constant physical exercises in sport, not only you lose excess weight, but a seductive relief is also obtained.There is no hunger.Since all protein and fat products are very nutritious, their digestion takes a long time.The appetite does not have time to play.The excess weight does not return.Often, after a hungry diet, the discarded kilograms return to their double degree carriers.Since food intake is frequent and very nourishing, reviews on the Keto-Si on the effect of weight loss indicate only a long result.Negative sides. A significant tendency to proteins can cause digestive obstruction.To avoid this, you can bring the bran or fiber inside, washed with a huge amount of pure water.The low carbohydrate content causes sensory instability and poor work.After some time, these symptoms disappear, since the body is reorganized in the lipolysis process.Due to the reduction of the energy source, carbohydrates disperse the lack of vitamins and minerals.It is necessary to drink a vitamin complex during a diet for ketosis.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- cardiovascular disease;
- Dimensions of the digestive system, liver and kidneys;
- Lipid metabolism diseases.
The variety of diet cheto
The keto diet is the most excellent way to burn fat in women.The power circuit does not strive the body, trying to stock up on fat cells.The ketogenic diet simply reconstructs metabolic processes.There are three types of this diet, they are all different, but a little different.Thanks to the variety, every woman can choose the right option for herself.The Standard Ketot diet is a more convenient and effective option.During the diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women in the gym.A motivating diet is a diet that always requires an increase in carbohydrates after sport.The goal increased The rules of carbohydrates are the supply of the body with exhausted glucose, which guarantees greater training efficiency.Its essence is to reintegrate the body with carbohydrates when it is more depleted.With the introduction of carbohydrate -based products, each woman decides separately, since everyone has their own body.Women who only want to lose weight should start with a standard cheto diet.In a week it is possible to evaluate the general conditions and the effectiveness of the training.If your well -being worsens and simply does not have the strength for lessons, the body needs carbohydrates.In this form of realization, it is important to adjust a diet.
Who shouldn't move on to this diet?
Based on the available data, you should not go to the Food Keto if:
- There are products for the treatment of diabetes and blood pressure;
- Currently you are breastfeeding.
Refusal of responsibility: it is not advisable to move on 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 life of the Keto diet.
Which products are included in the diet menu?
Keto Diet - A list of allowed articles is required on the table.You have to activate:
- Pork, beef, chicken, fish;
- Seafood;
- Egg;
- Fresh vegetables;
- Lactiero products -fatty -old fat;
- Walnuts (they contain a huge amount of proteins and fats);
- Berries
In addition to clean water without gas, you can drink green tea or sugar coffee.The list of prohibited Keto products includes:
- amidaceous ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jams);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not advisable to overcome the allowed protein standard: its excess occurs with glucose and interrupts the transition to ketosis, suppressing the combustion process of fats.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (also natural), fresh water 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 quantities.The base of the diet should be: pure water;All types of tea;Decoys of herbs to your tastes;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:
| Time of day/week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 hard eggs, 30 gr.cheese, Protein cocktail 50 gr. coffee |
Omlet of 3 eggs, Beet 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 of almonds, apple |
Blended with nuts, milk and ricotta (30 g. Noci, 200 ml. Milk, 50 g. Cottage) | Cheese pears with yogurt (150 ml of yogurt, 30 g. Sharifes) | Protein cocktail 40 gr. grapefruit |
Vegetable stick (3-5 pieces.) | 30 gr.pistachios | Blended with milk, walnuts and cottage (50 g. Cheese Cottage, 30 g. Orekhov, 200 ml. Milk) |
| Dinner | 170 grams of stewed chicken breast, 150 gr.salad |
200 gr.fried meat, Stewed zucchini 150 gr. |
200 gr.Purci in the oven with cheese and herbs | 200 gr.cooked meat, Salad 150 gr. |
Pork steak 200 gr. Stewed vegetables 100 gr. |
170 gr.stewed beef, Bolded broccoli 150 gr. |
150 gr.Fried pork with vegetables |
| Dinner | 150 gr.salmon, Cucumbers 1-2 pieces. |
150 gr.tuna, Boiled asparagus 50 gr. |
Sea fruits salad (40 g. Shrimp, 40 g. Essays, 10 gr. Olivkovo oil, cucumber, cheese 20 g., 1 boiled egg) | 200 gr.Grill shrimp, Spinach salad with cheese 100 g. |
Foul cooked with vegetables and cheese 200 gr. | Salmon style 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 cottage | Casein 50 gr. 100 gr.Cottage cheese |
A glass of kefir, 100 gr.Cottage cheese |
Cheese cottage 200 gr. | Casein 50 gr. 100 gr.Cottage cheese |
Relaxation in the diet is not allowed, usually due to various dietary restrictions, when going to ketosis.Chitmil in the form of daily fast food or sweet use will interrupt metabolic changes and will reduce the effectiveness of weight loss.Keto diet: menu for a week, list of dietary products: menu for a week, list of products.
Open ketogenic notes
In the restaurant menu, it is completely easy to find suitable dishes 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 a further portion of vegetables.Egg dishes are also a good option, such as a fried bolt or fried eggs with bacon.Another option is the hamburgers without sandwiches.Instead, you can leave 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, sauce or sour cream.For dessert, ask for cheese or double cream with berries.In conclusion: during eating, choose meat, fish or egg dishes.Order additional vegetables to replace carbohydrates and starch, take cheese for dessert.
Possible consequences and side effects
A ketogenic diet believes that you will follow all the suggestions: reduce carbohydrate consumption, increase the intake of fats and make sure you drink about 4 liters.Adverse reactions often appear in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good elements of traces of nutrients.Lateral reactions can include the appearance:
- Convulsions are a sign of a lack of magnesium.Convulsions often win at night or in the morning.To get rid of their specialists, it is advisable to fill the balance of water salt and take additives with omega-3 acids.
- Constipation. A common circumstance of its occurrence is dehydration.Resolution of obstacles to the surface: increase water consumption.If you have not helped, you have to use probiotics or increase fiber consumption.
- Accelerated heartbeat. Start taking multivitaminics with calcium and magnesium, food additives with monohydrate creatine.The presence of dyspepsia causes abdominal pain, acid erupture, burning of stomach.If these symptoms appear, it is worth trying a little bit of limiting the use of fat.
- Itching, scabies. They occur due to the irritation of the skin with acetone, which leaves the body later.Try to take a shower often, choose clothes that are not suitable for your body.
The results of a ketone diet
Within 2 weeks from Catholic nutrition, according to studies to reduce weight, the following characteristics have been observed:
- loss of appetite;
- weight loss 3-7 kg;
- increase in performance;
- improved volume of attention;
- Elimination of sleep disorder.
Side effects of a protein fat diet:
- constipation,
- Nausea on the first day,
- Muscle fatigue.
The diet of the cheto diet for weight loss was excellent, but experts do not recommend keeping it for a huge month.It is harmless only for short -term use and when we move on to a constant diet it can lead to the development of ketoacidosis, dehydration and systems.Thanks for your attention!