Hi everyone!A low -kuto 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 burn 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 blocking carbohydrates that produce glucose from food and replace them with "ketone bodies".With a lack of glucose, the liver converts fat into ketones, which become the main source of energy.The level of insulin in the body decreases, 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 sense of hunger and acetone smell from sweat, urine and mouth, a common need to scream and dry your mouth.In order for the liver to produce ketones, the following conditions must be met:
- It increases fat intake, as 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 weight.
- Deny 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 KETE diet is a common diet of low carbohydrates.In fact, this is not the case at all.According to the principles of body effect, this system is very reminiscent of the Atkins diet, which is very popular.The tectonic diet restores the body from normal glycolysis to lipolysis and time is appropriate.Therefore, in order to obtain fruits, it is necessary to observe a ketogenic program for 2-3 weeks.In addition, you should not expect significant fat loss to the body in the first week, since at that time the body has not yet become a new regime and continues to process other carbohydrate reserves.The body's body phases look as follows:
- First. It lasts 12 hours after the last intake of carbohydrates.At the moment, the body completely exhausts existing glucose reserves.
- Second.It takes 24-48 hours.At the moment, 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 muscle mass.
- Fourth. Start the 7th day.The body adapts to a lack of carbohydrates and is restored to a ketogenic state, releasing 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 go to a real carbohydrate diet.The body should be adjusted again, but this time it should be adapted to glycolysis.For this reason, carbohydrates must be administered evenly, increasing their amount by maximum of 30 g per day.
Advantages and disadvantages of the KETO Diet
Great performance. With precise compliance with all the rules of KETO-Nutrition and Stable Natural Exercises in Sport, you not only lose overweight but also gain seductive relief.There is no hunger.Since all protein and fat products are very nutritious, digestion takes a long time.The appetite has no time to play out.Overweight does not return.Often, after a hungry diet, the rejected kilograms return to their carriers to a double degree.Since food intake is frequent and very nutritious, reviews for Keto-Dita on the effect of weight loss show only a long result.Negative sides. A significant tendency for protein can cause digestive obstacles.To avoid this, you can bring bran or fibers in, washed with a huge amount of clean 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 complex of vitamins during a diet for ketosis.Contraindications:
- Pregnancy and breastfeeding;
- sweet diabetes
- cardiovascular disease.
- Diseases of the digestive system, liver and kidneys.
- Diseases of lipid metabolism.
The variety of KETO diet
The Keto diet is the most excellent way to burn fat in women.The power circuit does not deal with the body, trying to store adipose cells.The ketogenic diet merely 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 choice for herself.The typical Ketot diet is a more affordable and effective choice.Throughout the diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women in the gym.A diet mobilization is a diet that always requires an increase in carbohydrates after sports.The target growing The rules 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 poorer.With the introduction of carbohydrates -based products, each woman decides separately, since everyone has their own body.Women who just want to lose weight should start their way with a typical KETO diet.In a week you can evaluate the general conditions and the effectiveness of training.If your prosperity is deteriorating and simply does not have the power for lessons, then the body needs carbohydrates.In this integration, it is important to adjust a diet.
Who should not go to such a diet?
Based on the data available, you should not go to KETO-Frame if:
- There are products for the treatment of diabetes and blood pressure.
- Today you are breastfeeding.
Refusing Responsibility: It is not recommended to go to a ketogenic diet without discussing your decision with a qualified doctor.From time to time, it is necessary to replace certain medicinal products according to the kind of Keto's diet.
Which products are included in the food menu?
Keto Diet - a list of permissible items is required in the table.You must turn on:
- Pork, beef, chicken, fish.
- Seafood;
- Eggs;
- Fresh vegetables.
- Graphic dairy products.
- (Contain a huge amount of protein and fat).
- Berries
In addition to clean water without gas, you can drink green tea or brown sugar.The List of Prohibited Keto Products Includes:
- starchy ingredients (bread, rice, potatoes).
- Sugar (cakes, cakes, ice cream, jams).
- sweet fruit
- Cereals and pasta.
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permitted protein model: its excess is 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), fresh water and mineral water with gas.Alcohol consumption is not recommended.The exception is only dry reddish wines, cocktails and strong drinks (jeans, rum, vodka, whiskey) in moderate quantities.The base of the diet should be: clean water.All types of tea.herbal decoction to your taste.Cocoa, Stevia.Natural coffee (estimated if you drink it by adding 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 3 eggs, Beetroot salad 150 gr., Coffee |
1 egg, Half of the avocado, 150 gr.Roasted 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 roasted tomatoes 250 gr. 1 boiled egg |
| Snack | 30g of almonds, apple |
Smoothies with nuts, milk and cottage cheese (30 grams of walnuts, 200 ml of 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.pistachio | Smoothies with milk, nuts and cottage cheese (50 g. Cottage cheese, 30 g. Orekhov, 200 ml. |
| Dinner | 170 grams of chicken breasts, 150 gr.salad |
200 gr.fried beef, Stewed zucchini 150 gr. |
200 gr.baked lawn with cheese and herbs | 200 gr.roasted meat, Salad 150 gr. |
200 gr pork. Stewed vegetables 100 gr. |
170 gr.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 grams of squid, 10 g Olivkovo oil, cucumber, 20 g cheese, 1 boiled egg) | 200 gr.Grilled barbecue, Spinach salad with 100 g cheese. |
Baked gooseberry with vegetables and 200 gr. | Salmon style with vegetables and 200 gr. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| The second dinner | 150 gr.Cheese | Casein 30 grams | 150 grams of cottage cheese | Casein 50 gr. 100 gr.Cheese |
A glass of text, 100 gr.Cheese |
Cottage Cheese 200 gr. | Casein 50 gr. 100 gr.Cheese |
Relaxation in the diet is not allowed, usually due to various dietary restrictions, when transitioning to ketosis.Chitmil in the form of daily use of fast food or sweets will stop metabolic changes and reduce the effectiveness of weight loss.Keto Diet: Menu for a week, Keto Diet Products list: Menu for a week, product list.
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 certain products with a high carbohydrate content with an additional vegetable section.Egg dishes are also a good choice, such as a fried egg or fried eggs with bacon.Another option is sandwiches without sandwiches.Instead, you can throw a sandwich and go to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least a few types of meat with extra cheese, guacamole, salsa or sour cream.For dessert, ask for cheese or double cream with berries.Bottom line: During consumption, select meat, fish or egg dishes.Order extra vegetables to replace carbohydrates and starch, take the cheese for dessert.
Possible consequences and side effects
A ketogenic diet believes you will follow all the tips: to reduce carbohydrate consumption, increase fat intake and be sure to drink about 4 liters.Side reactions often occur in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good nutrients.Side reactions may include appearance:
- Convulsions are an indication of magnesium lack.Spasms often win the night or morning.To get rid of their experts, it is advisable to replenish the water-salt balance and get additives with omega-3 acids.
- Constipation. A common occasion of its appearance is dehydration.Solutions on the surface: Increase water consumption.If you haven't helped, you should use probiotics or increase fiber consumption.
- Accelerated heart rate. Start taking multivitamins with calcium and magnesium, food additives with monohydrate creatine.The presence of indigestion causes abdominal pain, sour will, heartburn.If such symptoms occur, it is a bit worth trying to limit the use of fat.
- Itching, scabies. They occur due to irritation of the skin with acetone, which leaves the body later.Try to shower often, choose clothes that are not suitable for your body.
The results of a ketone diet
Within 2 weeks of universal diet, according to studies on weight reduction, the following characteristics were observed:
- loss of appetite;
- Weight loss 3-7 kg.
- increased performance;
- improved attention volume;
- Eliminate sleep disorder.
Side effects of a protein diet-lip:
- constipation,
- Nausea on the first day,
- Muscle fatigue.
The diet of the KETO diet for weight loss was excellent, but the experts do not recommend that it keep it for a huge month.It is only harmless for short -term use and when transitioning to a stable diet can lead to the development of ketgower, dehydration and systems.Thank you for your attention!