Hi all!A low -carb 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 state of ketosis in which fat deposits are burned.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 turns fat into ketones, which become the main source of energy.The level of insulin in the body is reduced, the rapid burning 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, since 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 of weight.
- Refuse the snacks or reduce their number to 1-2 per day.Sports is an easy walk and a long walk.
Keto diet: duration, steps, adaptation
From time to time, you may feel that Keto diet is an ordinary low-carb diet.In fact, this is not at all the case.According to the principles of influencing the body, this system is very reminiscent of 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.In addition, 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 switched to a new regime and continues to process 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 exhausts the existing glucose reserves;
- Second.It lasts 24-48 hours.At this time, the body uses glycogen reserves contained in the liver and muscles;
- Third. The beginning of the perestroika of metabolism.The body searches for carbohydrates in fatty acids and proteins, including those contained in the muscle mass;
- Fourth. Start 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 one more: a safe exit from a diet.You cannot immediately switch 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 evenly, increasing their amount by a maximum of 30 g per day.
Pros and cons 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 gain seductive relief.There is no hunger.Since all protein and fatty products are very nutritious, their digestion takes a lot of time.The appetite does not have time to play out.Excess weight does not return.Often, after a hungry diet, discarded kilograms return to their carriers in double degree.Since food intake is frequent and very nutritious, reviews about Keto-Dita about 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 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 process of lipolysis.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;
- diseases of the digestive system, liver and kidneys;
- Lipid metabolism diseases.
The variety of Keto diet
Keto diet is the most excellent way to burn fat in women.The power circuit does not strain the body, trying to stock up on fat cells.Ketogenic diet simply rebuilds 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.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 motivating diet is a diet that always requires an increase in carbohydrates after sports.The goal increased The norms of carbohydrates are the supply of the body with exhausted glucose, which ensures greater efficiency of training.Its essence is to replenish the body with carbohydrates when it is more impoverished.With the introduction of products based on carbohydrates, each woman decides separately, since each has its 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 effectiveness of training.If your well -being worsens and simply does not have the strength for lessons, then the body needs carbohydrates.In this embodiment, it is important to regulate a 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 for the treatment of diabetes and blood pressure;
- You are currently breastfeeding.
Refusal 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 life of Keto's diet.
What products are included in the diet menu?
Keto Diet - a list of permitted items is needed on the table.You must turn on:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Greasy dairy products;
- Nuts (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:
- starchy ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jams);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permissible protein standard: its excess occurs with glucose and interrupts the transition to ketosis, suppressing the process of burning fat.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (even natural), fresh water-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 quantities.The basis of the diet should be: pure water;all types of tea;herbal decoctions to 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, 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, Protein cocktail 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 | 30g of almonds, apple |
Smoothies with nuts, milk and cottage cheese (30 g. Nuts, 200 ml. Milk, 50 g. Cottage cheese) | Cheese balls with yogurt (150 ml of yogurt, 30 g. Sharices) | Protein cocktail 40 gr. grapefruit |
Vegetable sticks (3-5 pcs.) | 30 gr.pistachios | Smoothies with milk, nuts and cottage cheese (50 g. Cottage cheese, 30 g. Orekhov, 200 ml. Milk) |
| Dinner | 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 gr. |
170 gr.stewed beef, Boiled broccoli 150 gr. |
150 gr.fried pork with vegetables |
| Dinner | 150 gr.salmon, Cucumbers 1-2 pcs. |
150 gr.tuna, Boiled 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 cheese 100 g. |
Baked flounder with vegetables and cheese 200 gr. | Style from salmon 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 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 various dietary restrictions, when switching to ketosis.Chitmil in the form of daily use of fast food or sweets will interrupt metabolic changes and reduce the effectiveness of weight loss.Keto Diet: Menu for a week, List of Keto Diet products: Menu for a week, list of products.
Open ketogenic notes
In the restaurant menu, it is completely 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 additional portion of vegetables.Egg dishes are also a good option, like an fried egg-bolt or fried eggs with bacon.Another option is hamburgers without sandwiches.Instead, you can drop 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, salsa or sour cream.For dessert, ask for cheese or double cream with berries.Bottom line: during eating, choose meat, fish or egg dishes.Order additional vegetables to replace carbohydrates and starch, take the cheese for dessert.
Possible consequences and side effects
A ketogenic diet believes that you will follow all the tips: reduce carbohydrate consumption, increase fat intake and be sure to 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 nutrient trace elements.Side reactions may 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 replenish 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, you must 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 belching, heartburn.If such symptoms appear, it is worth a little try to limit the use of fat.
- Itching, scabies. They occur due to skin irritation with acetone, which leaves the body with 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 of Catholic nutrition, according to studies to reduce weight, the following characteristics were observed:
- loss of appetite;
- weight loss 3-7 kg;
- increased 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 Keto diet for weight loss was excellent, but experts do not recommend holding it for a huge month.It is harmless only for short -term use, and when switching to a constant diet can lead to the development of ketoacidosis, dehydration and systems.Thank you for your attention!