The mass crazyness of social networks, with a terrible, lean figure, with pumped muscles, leads to creating a new ideal of beauty. In order to get the body of a dream, the girls are tired of training at the gym and find new energy systems and do not understand why they cannot achieve the desired result. One of these methods is the ketose diet.
The essence of keto-diet
A ketogenic diet is a nutrition in which the body becomes a machine for fat burning.
The principle of nutrition is to consume a small amount of carbohydrates in which glucose and fast energy are displayed. By taking carbohydrates, the body is the production of alternative fuel cakes.
Thus, the creation of energy is replaced by lipolysis (sharing fats) for any vital activity for any vital activity.
The essence of keto -diet is that the condition called the body hydratic deficiency is called ketosis in the circumstances. For weight loss, this is a chance to reduce the fat layer and find a beautiful embossed body.
Do not mix ketosis and ketoacidosis - a pathological condition that leads to shifts of acid -base balance and the threat of the patient's life. In case of ketosis, the ketone bodies appear in sufficient amounts to fill the energy, not exceeding the norm.
Contraindication of ketogenic diet
Changing the physiological processes of the body and the keto diet cannot be considered as a proper nutrition.
Follow him contraindicated:
- Pregnant;
- women in breastfeeding;
- Children under 18 years of age;
- Diseases of digestive, cardiovascular, urinary tract systems;
- Patients with diabetes.
Before using a ketogenic diet to lose weight, you need to make sure your health and consult with a specialist:
- Starting ketosis in the body can lead to ketoacidosis in systems and organ diseases, which may include irreversible changes and even death;
- Changing the food input system without preliminary examination with a pathology previously unknown to the patient can cause deterioration of the condition (such as unfortunate diabetes).
The plus of keto-diet
The undoubted benefits of ketogenic nutrition are as follows:
- Fast weight loss. Depending on the individual characteristics of weight loss, a keto-diet can fall from 2 to 5 kg within a week.
- Low muscle loss. Weight loss is due to fat burning: it is consumed for energy creation.
- Lack of hunger: nutrition is not low calories, but does not contain fast carbohydrates that only increase appetite.
- Inflow of constant strength. Ketosis ensures the creation of energy from the accumulated fats without force the body to spend on carbohydrate processing.
The disadvantages of keto-diets
Despite the significant benefits of the ketose diet, you cannot deny the damage you can cause thinner:
- The occurrence of ketoacidosis with all consequences (coma, death).
- Constipation (and therefore intoxication by decomposition products) as a result of the use of small amounts of fiber.
- Far heart beat, a sudden decrease in blood pressure.
- The skin and its derivatives are due to the lack of vitamins B (hair loss, rash, skin itching).
- Nausea, vomiting, discomfort in the abdomen, in the presence of stones in the gallbladder.
- Reducing physical activity when familiar nutrition is predominantly fast carbohydrates.
- The incidence of muscle attacks due to glycogen, electrolytes and water loss.
The keto diet requires:
- checking the choice of appropriate products for the diet;
- The teeth with a permanent brush that allows acetone scent from the mouth of the weight loss when the ketones produce.
Keto dietary rules
The basic principle of ketose diet is to comply with the following rules:
- Specifically enter the energy system with carbohydrate load. On the first day and two weeks, carbohydrates should be introduced into the diet, 1 g / kg of body weight. Cereals, fruits, vegetables may be consumed, but they should be consumed for 12-18 hours and then restored a low-carbohydrate diet.
- It is at least five times a day; Enter the last meal no later than three hours before going to bed to avoid filling the digestive system with work.
- Reduce salt consumption.
- Increase the amount of fluid to 4 liters daily. Do not insist on a certain figure: drink it as required, but a little more.
- Reduce carbohydrate intake to 50 g daily and leave the amount of proteins and fats in terms of weight and exercise.
- It excludes sweets, fruits, legumes, flour and cereals.
The calorie content of the diet should be changed according to the content of the BSU. The diet for keto weight loss provides reduction of calories by 500 kcal.
During the decline of 1 g fats, the energy is released, 9, 3 kcal and 1 g of carbohydrate - 4, 1 kcal. Accordingly, increasing the amount of fat in the diet, one person increases the calorie content of the food.
Signs of ketosis
How accurately it meets the rules of ketogenic diet - the result and weight loss result are so effective.
Understanding that the process of starting fats (lipolis) has begun to help with the (physiological) knowledge of ketosis:
- weight loss;
- "Fruit" smell from the mouth;
- Increased blood cakes;
- decrease in appetite;
- Improving memory and concentration;
- insomnia.
During the first week of keto-dita, you can pay attention to the reduction of overall performance, fatigue and digestive disorder.
The transition to ketosis occurs within 1-2 weeks. As the body gets used to lipolasis, the symptoms disappear without a trace.
Tips before starting a ketogenic diet
With the ketose diet, it is possible to lose weight quickly if the number of macro elements required correctly calculates it.
At the beginning of the structure of the diet, leave the ratio of proteins and fats in a ratio of 1: 1, then - 3: 1.
Example: The calorie content of the diet for a losing woman - 1650 kcal. Calculation of BJU with a sedentary lifestyle: 75 g, 138 g, 20 g.
You want to add oil, nuts to Rairion, and reduce the daily high -ranking of protein products to increase your calorie content.
Chithmil in the keto-dita
In the diet, relaxations that know the various restrictions of nutrition are not allowed when switching to ketosis.
Chitmil violates metabolic shifts in the form of one -day fast food or sweets and reduces the efficiency of weight loss.
Classification
There are three types of ketogenic diet:
- It is essential in which carbohydrate load is not introduced with moderate protein content and high levels of fat. We recommend that you lose weight without training and lead an active lifestyle.
- It is aimed at the time of the distribution of carbohydrates for better consumption: the time of the training window, before and after physical effort. Thus, weight loss does not suffer from energy islands with sports.
- Cyclic, including alternating low and large amounts of carbohydrates. The type of energy includes a fasting day a week in which the amount of fat decreases. This allows you to replace glycogen in the liver and maintain the form of sport.
List of products
The full list of products that can be consumed in keto-diet is as follows:
- Meat. Unprocessed animal products, preferably organic, grown without hormones. When choosing the meat, it should be remembered that carbohydrates are added to sausages, sausages, slices (they should not be more than 5%).
- Egg. In the form of cooked, fried, pashot, omelette - an ideal combination of fats and proteins.
- Dairy products: hard cheese, fat curd, sour cream, milk, fermented fried milk.
- Fish, seafood. Fatty sea products are well suited for a ketose diet, but the scan should be avoided when preparing.
- Vegetable fats: sunflower, olive, coconut, rapeseed, linseed oils and sauce.
- Nuts and seeds promote the necessary percentage of fats in the diet.
- High fiber vegetables are predominantly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruits
What to drink
There will be ideal drinks for keto-diets:
- clean water;
- green or black tea;
- Coffee without sugar.
Keto drinks can be attributed to the latte without sweeteners, wine, coconut water.
Sweeteners with a ketogenic diet
Direct sugar substitutes do not affect blood glucose levels, but they can negatively affect weight and maintain the desire for sweet foods.
One of the most harmful sweeteners:
- Agawa syrup;
- fructose;
- honey;
- concentrated juice;
- maple syrup.
They have high calorie content and are the same as white sugar (increased body weight, risk of insulin resistance, effect on liver and kidneys).
If you need a sweet from time to time, you have to choose Stevia or Erythral. These materials are:
- non -toxic;
- Do not contain carbohydrates;
- Safe for health.
At the same time, like all sweeteners, it increases appetite, increases gas formation in the intestine and has an unusual taste.
That you can't eat with a ketogenic diet
The list of forbidden keto products contains the following:
- Starch -containing ingredients (bread, rice, potatoes);
- sugar (sweets, cakes, ice cream, jam);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juices, soda.
It is not advisable to exceed the allowable protein ratio: the excess is glucose and violates the transition, not the ketosis, inhibits the fat burning process.
Menu for a week
The plan for the approximate menu of the 7-day menu for the basic keto feature allows you to understand the principle of nutrition. In the coming weeks, you can replace the products with similar products or repeat the previous diet every time.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | Morning | Omelet with cheese | Cottage cheese | Cottage | 2 boiled eggs, green salad | with wholegrain frying fish and eggs | Cooked breast, avocado | 2 eggs soft, fried apples | Dinner | Chicken soup with broccoli | steamed chicken cheese, Chinese cabbage salad | Styros steam with peas and broccoli | cod with toast butter | Vegetables, steak | Suffer the chicken with vegetables | pork, asparagus and spinach | Dinner | yogurt | Fish slice | Mushrooms asparagus and sour cream | Proper nut | Cottage cheese ash and apples | Omlet with broccoli and mushrooms | Cottage cheese |
The results of the keto-diet
According to the research, the diluents noted the following characteristics for 2 weeks of adherence to the keto nourishing:
- loss of appetite;
- weight loss with 3-7 kg;
- increased power;
- Improving concentration;
- Sleep disease.
The most experienced side effects of protein-fat foods are: constipation, nausea in the first days, muscle fatigue.
The keto weight loss diet has proven to be effective, but experts do not recommend that you adhere to more than one month. It can only be safe for short -term use, and when it comes to constant nutrition, it can lead to ketoacidosis, dehydration and violation of organs and systems.