Massage of population of social networks on skinny numbers arising with muscles pumped leads to the creation of ideal beauty. In order to get a dream, girls are tired of training at the gym and finding a new power system, not understanding why they cannot achieve their desired results. One of these methods is the diet.
The essence of keto-diet
Ketogenic diet is a nutritional diet where the body turns into a machine for burning fat.
The principle of nutrition is the use of little carbohydrates, in which glucose deficiency and rapid energy arise. Taking carbohydrate starvation, the body begins to produce alternative fuel - ketones.
Therefore, the creation of energy for any kind of important activity is replaced by glycolysis (carbohydrate damage) with lipolysis (fat separation).
The essence of keto -Diet: Body achievement is called ketosis, the meaning of evolution that will survive in a state of carbohydrate deficiency. For weight loss, this is an opportunity to reduce fat layers, dry and find a beautiful body.
Do not confuse ketosis and ketoacidosis - a pathological condition that leads to a shift in acid balance and the life of the patient's life. With ketosis, ketone body appears in sufficient amount to increase energy, not exceeding the norm.
Contraindications for ketogenic diet
Changing the physiological processes in the body, dietary diet cannot be considered proper nutrition.
Follow him is a contraindication:
- Pregnant;
- women on breastfeeding;
- children under the age of 18;
- patients with diseases of the digestive system, cardiovascular, urine;
- Patients with diabetes.
Before using a ketogenic diet for weight loss, you need to ensure your health and consult a specialist:
- The launch of ketosis in the body in condition of system disease and organs can cause ketoacidosis, which involves irreversible changes and death;
- Changing the diet system without early examination with pathology unknown to the patient can cause deterioration in a condition (for example, with unfortunate diabetes).
Plus of keto-diet
The unpaid advantages of the type of ketogenic nutrition include:
- Rapid weight loss. Depending on the characteristics of an individual who loses weight, in a week in the keto-diet you can fall from 2 to 5 kg.
- Low muscle loss. Weight loss is due to fat burning: it is used to produce energy.
- Lack of hunger: Nutrition is not low -Kalorie, but does not include fast carbohydrates that only increase appetite.
- Continuous strength of strength. Ketosis provides the creation of energy from accumulated fat, without forcing the body to spend it on carbohydrate processing.
Lack of keto-diet
Although there are significant advantages in the diet, one cannot deny the dangers he can do to the thinner:
- The occurrence of ketoacidosis with all the consequences (coma, death).
- Constipation (and therefore intoxication by damage product) as a result of the use of little fiber.
- Far a heart rate, a sudden decrease in blood pressure.
- Problems with the skin and its derivatives are due to vitamin B deficiency (hair loss, rash, itching -skin).
- Nausea, vomiting, stomach discomfort in front of the stone in the gall bladder.
- Reducing physical activity in cases of regular nutrition is carbohydrates that are mostly fast.
- The occurrence of muscle seizures due to loss of glycogen, electrolytes and water.
Keto diet calls:
- Control the choice of product suitable for diet;
- Brush your teeth, which allows you to get rid of the odor of acetone from the weight of the weight when the production of ketones.
Keto Diet Rules
The basic principle of dietary diet is compliance with the following rules:
- Efficiently enter the power system using carbohydrate loading. On the first day and every two weeks, it is necessary to introduce carbohydrates into a diet in the amount of 1 g per kg of weight loss. It can be cereals, fruits, vegetables, but they should be consumed for 12-18 hours, and then restore a low carbohydrate diet.
- There are at least 5 times a day; Insert the last meal no later than three hours before bedtime, so as not to load the digestive tract by work.
- Reduces salt consumption.
- Increase the amount of fluid to 4 liters per day. Do not comply with certain numbers: you need to drink as much as need, but a little more.
- Reduce carbohydrate intake of up to 50 g a day, and let the amount of protein and fat in normal quantities for weight and physical activity.
- Exclude sugar -gula, fruits, legumes, flour and cereals.
In accordance with BSU content, it is necessary to change the calorie content of the diet. Keto diet for weight loss provides to reduce calories by 500 kcal.
During 1 g of fat, the energy is released, equal to 9. 3 kcal, and 1 g of carbohydrates - 4. 1 kcal. Therefore, increasing the amount of fat in the diet, one increases the calorie content of the dish.
A sign of ketosis
How accurate you are to adhere to the rules of ketogenic diet - the results and the process of losing weight will be very effective.
To understand whether the fat separation process (lipolis) has been launched will help you with the knowledge of the main signs of ketosis (physiology):
- weight loss;
- the smell of "fruit" from the mouth;
- increased blood ketones;
- decreased appetite;
- increase memory and concentration;
- Insomnia.
In the first week of Keto-Dita, you can pay attention to overall performance, fatigue and digestive disorders.
The transition to the condition of the ketosis occurs within 1-2 weeks. When the body is accustomed to lipolysis, symptoms disappear without trace.
Tips before the start of a ketogenic diet
Losing weight quickly with dietary diet is possible if the number of macro elements required is calculated correctly.
At the beginning of the nutrition restructuring, let the protein and fat ratio at 1: 1, and then - 3: 1.
Example: Diet calorie content for weight loss - 1650 kcal. With an inactive lifestyle, the calculation of BJU is: 75 g, 138g, 20g, each.
Want to increase your calorie content, you need to add oil, nuts to Rairion, and to reduce daily -to get rid of protein -containing products.
Chitmil in Keto-Dita
Relaxation in the diet, commonly with various restrictions in nutrition, is not allowed in the process of switching to ketosis.
Chitmil in the form of one day of fast food or sugar -Gula will violate the metabolic transition and reduce the effectiveness of weight loss.
Classification
There are three types of ketogenic diets:
- The basis, where the carbohydrate load is not introduced, with moderate protein content and high levels of fat. It is recommended to lose weight without training and lead an active lifestyle.
- Targeted, the basics are the principle of carbohydrate distribution for the clock for better use: the duration of the training window, before and after the physical work. Therefore, the weight loss with the help of sports will not experience energy deficits.
- Ciklik, including low and high carbohydrate alternatives. The type of power includes one day of fasting a week, where the amount of fat is reduced. This allows you to create glycogen levels in the liver and maintain a form for sports.
A list of products
The complete list of edible products on keto-diet is as follows:
- Meat. Unprocessed animal products, preferably organic, are grown without hormones. When choosing meat, keep in mind that carbohydrates are added to sausages, sausages, cuts (they should not exceed 5%).
- Egg. Boil, fried, pashot, in the form of omelets - is a combination of fat and protein.
- Dairy products: hard cheese, fat cheese, sour cream, milk, roasted milk.
- Fish, seafood. Fat Marine products are great for dietary diet, but when preparing it, you should avoid panning.
- Plant fats: sunflower, olive, coconut, rapeseed, hemp oil and sauce based on them.
- Peanuts and seeds will help get the percentage of fat needed in the diet.
- Vegetables with high fiber content are mostly green (nuts, cabbage, zucchini, asparagus).
- Fruits -ugly green
What can you drink
For keto-diet, the ideal drink will:
- pure water;
- green or black tea;
- Coffee without sugar.
Keto drinks can be associated with lattes without sweetening, wine, coconut water.
Sweetener with a ketogenic diet
Direct sugar substitutes do not affect blood sugar, but can affect weight and maintain a desire for sweet foods.
One of the most dangerous sweeteners is:
- Sirap Agawa;
- fructose;
- Honey;
- concentrated fruit juice;
- Maple syrup.
They have high calorie content and are similar to white sugar in harmful properties (weight gain, risk of insulin resistance, liver and kidney effects).
If you need sweetness from time to time, you should choose stevia or erythral. These ingredients:
- not toxic;
- Do not contain carbohydrates;
- Safe for health.
However, like all sweeteners, increase appetite, increase gas formation in the intestines and have an incredible taste.
That you can't eat with a ketogenic diet
A list of prohibited keto products includes:
- ingredients containing starch (bread, rice, potatoes);
- sugar (sugar -gula, pastries, ice cream, marmalade);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juice, soda.
It is not recommended to exceed the allowed protein rate: its advantages pass through glucose and violate non -ketosis transitions, inhibiting the fat burning process.
Menu for a week
The 7-day estimated menu plan for basic keto-diet will allow for the understanding of nutrition. Next week, you can replace the product with the same or repeat the previous diet every time.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| Breakfast | Omlet with cheese | Cottage cheese with sour cream | Casserole cheese cottage | 2 boiled eggs, green salads | grain toast with fish and eggs | Boiled breasts, avocado | 2 soft eggs, roasted apples |
| Dinner | Chicken soup with broccoli | Boiled chicken with cheese, Chinese cabbage salad | Styros for steam with beans and broccoli | cod, toast with butter | Casserole vegetable, steak | Suffle from chicken with vegetables | pork cutting, asparagus and spinach |
| Dinner | yogurt | Fish cutlets | Mushrooms with asparagus and sour cream | Adequate nuta | Cottage cheese with ash and apples | Omlet with broccoli and mushrooms | Cottage cheese with sour cream |
Keto-diet results
During the 2 weeks of compliance with keto nutrition, according to research, the cheater recorded the following features:
- loss of appetite;
- Weight loss of 3-7 kg;
- improvement in performance;
- increased concentration;
- Sleep disorders.
The most experienced side effects of protein-fatty foods: constipation, nausea in the first days, muscle fatigue.
Keto diet for weight loss is effective, but experts do not recommend adhering to more than a month. It is only safe for short use, and when switching to a continuous type of nutrition, it can lead to the development of ketoacidosis, dehydration, and violations of organ and system work.