Hello everybody!A low carbohydrate 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 occurs in subcutaneous deposits.The transition to the state of ketosis occurs after 7 to 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 the mouth.For the liver to produce ketones, the following conditions must be met:
- Increases fat intake as they act as "fuel" to the body.
- Reduce the amount of carbohydrates to 30-100 g.In one day - at least 10% of the BJSC standard.
- Drink lots of water?2-4 L.Day to avoid dehydration.
- Include protein products in the diet: 1.5-2 g / 1 kg weight.
- Refuse snacks or reduce your 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 diet is a common diet with little carbohydrate.In fact, this is not any case.According to the principles of influencing the body, this system is very reminiscent of the diet of Atkins, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis and time is suitable.Therefore, for fruits, it is necessary to observe a ketogenic program for 2-3 weeks.Also, you should not expect a significant loss of fat in the body in the first week, as at that moment the body has not yet changed to a new regime and continues to process the remaining carbohydrate reserves.The body's body phases look like this:
- First. It lasts 12 hours after the last intake of carbohydrate foods.At this point, the body completely exhausts 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 seeks carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Room. Start the 7th day.The body adapts to lack of carbohydrates and is restored in a ketogenic state, releasing proteins as a source of energy.
In addition to the previous steps, there is one more: a safe output of a diet.You cannot immediately move to a real diet containing carbohydrates.The body must be adapted again, but this time it should adapt to glycolysis.For this reason, carbohydrates should be administered evenly, increasing their value by a maximum of 30 g per day.
Pros and cons from the diet
Great efficiency. With the accurate compliance of all the rules of diet cetto and constant exercise in sports, you not only lose overweight but also gain seductive relief.There is no hunger.Since all protein and fatty products are very nutritious, your digestion takes a long time.The appetite has no time to unfold.The overweight does not return.Often, after a hungry diet, the discarded kilograms return to their double -degree carriers.Since food intake is frequent and very nutritious, revisions on the dictate on the effect of weight loss indicates only a long result.Negative sides. A significant tendency to proteins can cause digestive obstruction.To avoid this, you can be bran or fiber inward, washed with a huge amount of pure water.Low carbohydrate content causes sensory instability and bad work.After a while, these symptoms disappear, as the body is reorganized in the lipolysis process.Due to the reduction of the energy source - carbohydrates disperses the lack of vitamins and minerals.It is necessary to drink a vitamin complex during a ketosis diet.Against -indications:
- Pregnancy and breastfeeding;
- Sweet Diabetes;
- cardiovascular disease;
- Digestive, liver and kidney system diseases;
- Lipid metabolism diseases.
The variety of keto diet
The keto diet is the most excellent way to burn fat in women.The power circuit does not strain the body, trying to stock adipose cells.The ketogenic diet simply reconstructs metabolic processes.There are three types of this diet, all are different, but slightly different.Thanks to the variety, every woman can choose the right option for herself.The standard ketot diet is a more accessible and effective option.Throughout the diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women at the gym.A motivating diet is a diet that always requires an increase in carbohydrates after the sport.The goal increased Carbohydrate standards are the body supply with exhausted glucose, which ensures greater training efficiency.Its essence is to replenish the body with carbohydrates when it is more impoverished.With the introduction of carbohydrate -based products, each woman decides separately, as each has his own body.Women who just want to lose weight should start with a standard ceto diet.In a week you can evaluate the general conditions and effectiveness of training.If your well -being worsened and simply has no strength for classes, the body needs carbohydrates.In this mode, it is important to regulate a diet.
Who should not change to this diet?
Based on the available data, you should not change to ketus accommodation if:
- There are products for diabetes and blood pressure treatment;
- You are currently breastfeeding.
Refusal of responsibility: It is not recommended to change 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 items allowed on the table is required.You must call:
- Pork, meat, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Fatty dairy products;
- Walnuts (they contain a huge amount of protein and fat);
- Fruits
In addition to clean water without gas, you can drink green tea or sugar.The Prohibited Keto Products List includes:
- starchy ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jam);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permitted protein pattern: its excess occurs with glucose and interrupts the transition to ketosis, suppressing the fat burning process.
Drinks and Alcohol
It is strictly forbidden to drink fruit juices (even natural), freshwater water and mineral water with gas.Drinking alcohol is not recommended.The exception is only dry reddish wines, sugar -free cocktails and strong drinks (gin, rum, vodka, whiskey) in moderate amounts.The base 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, 50 gr protein cocktail. coffee |
3 egg omlist, Beets salad 150 gr., Coffee |
1 egg, Half of the avocado, 150 gr.Baked salmon with vegetables |
Omlet of two eggs with bacon and fried cheese, coffee |
Two eggs yaichits with mushrooms and cheese, coffee |
Three eggs with cheese, green salad, coffee |
Smoked salmon with roasted tomatoes 250 gr. 1 boiled egg |
| Snack | 30g of almonds, litter |
Smoothies with nuts, milk and cottage cheese (30 g. Walnuts, 200 ml. Milk, 50 g. Cottage Cheese) | Cheese balls with yogurt (150 ml yogurt, 30 g. Sharices) | 40 gr protein cocktail. grapefruit |
Vegetable sticks (3-5 pcs.) | 30 gr.pistachio | Smoothies with milk, walnuts and cottage cheese (50 g. Cottage cheese, 30 g. Orekhov, 200 ml. Milk) |
| To have lunch | 170 grams of boiled chicken breast, 150 gr.salad |
200 gr.fried meat, cooked zucchini 150 gr. |
200 gr.Baked turfs with cheese and herbs | 200 gr.roast beef, Salad 150 gr. |
Steak 200 gr. Cooked vegetables 100 gr. |
170 gr.cooked meat, Cooked broccoli 150 gr. |
150 gr.fried pork meat with vegetables |
| To have lunch | 150 gr.salmon, Cucumbers 1-2 pcs. |
150 gr.tuna, Boiled asparagus 50 gr. |
Seafood Salad (40 g. Shrimp, 40 g. Squakes, 10 gr. Olivkovo oil, cucumber, 20 g cheese, 1 boiled egg) | 200 gr.Barbecue shrimp, Spinach salad with 100 g cheese. |
Roasted floundator with vegetables and 200 gr cheese. | Salmon style with vegetables and 200 gr cheese. | 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 200 gr cheese. | Casein 50 gr. 100 gr.Cottage cheese |
Dietary relaxation is not allowed, usually due to various dietary restrictions, when changing to ketosis.Chitmil in the form of daily fast food or sweets will interrupt metabolic changes and reduce weight loss effectiveness.Keto Diet: Menu for a week, List of Keto Dietary Products: Menu for a week, product list.
Open ketogenic notes
In the restaurant menu, it is completely easy to find adequate 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 an additional portion of vegetables.Egg dishes are also a good option, such as a fried egg screw or fried bacon eggs.Another option is the hamburgers without sandwiches.Instead, you can release a sandwich and change to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least some types of meat with additional cheese, guacamole, parsley or sour cream.For dessert, order cheese or double cream with berries.Conclusion: During food, choose meat, fish or egg dishes.Ask additional vegetables to replace carbohydrates and starch, take the cheese to dessert.
Possible consequences and side effects
A ketogenic diet believes you will follow all tips: reduce carbohydrate consumption, increase fat intake and drink about 4 liters.Adverse reactions usually appear in beginners and are mainly associated with dehydration or lack of vitamins.Be sure to drink a lot and eat good nutrient tracking elements.Side reactions may include appearance:
- The seizures are a sign of lack of magnesium.The seizures usually win at night or in the morning.To get rid of your experts, it is advisable to replenish the balance of salt and take additives with omega-3 acids.
- Constipation. A common circumstance of its occurrence is dehydration.Solving surface obstacles: Increase water consumption.If you have not helped, you should use probiotics or increase fiber consumption.
- Accelerated heartbeat. Start taking polythyms with calcium and magnesium, food additives with creatine monohydrate.The presence of dyspepsia causes abdominal pain, sour belt, heartburn.If such symptoms appear, it is a little worth to limit the use of fat.
- Itching, scabies. They occur due to acetone skin irritation, 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 two weeks after Catholic nutrition, according to studies to reduce weight, the following characteristics were observed:
- Loss of appetite;
- 3-7 kg weight loss;
- increased performance;
- better attention volume;
- Elimination of sleep disorder.
Side effects of a protein fat diet:
- constipation,
- Nausea on the first day,
- muscle fatigue.
The keto diet 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 moving to a constant diet, can lead to the development of cetoacidosis, dehydration and systems.Thank you for your attention!