The mass madness of the residents of social networks of the embossed lean figure with pumped muscles leads to the creation of a new ideal of beauty. In an attempt to get the body of a dream, girls are tired of training in the gym and finding new power systems without understanding why they cannot achieve the desired result. One of these methods is a keto diet.
The essence of keto-diet
A ketogenic diet is a type of diet in which the body becomes a fat burning machine.
The principle of nutrition is to consume a small amount of carbohydrates, with a deficiency of glucose and rapid energy. Taking carbohydrate hunger, the body begins to produce an alternative type of fuel - ketones.
Thus, the creation of energy for any type of vital activity is replaced by glycolysis (collapse of carbohydrates) with lipolysis (fat division).
The essence of Keto Diet: Achieving the body of a condition called ketosis, whose evolutionary importance is to survive in conditions of carbohydrate deficiency. For weight loss, this is a chance to reduce the fat layer, dry and find a beautiful embossed body.
Do not confuse ketosis and ketoacidosis - a pathological condition that leads to a shift in the balance of acid and threatening the patient's life. In ketosis, ketone bodies appear in sufficient quantity to replenish energy not exceeding the norm.
Contraindications to a ketogenic diet
Changing the physiological processes in the body, the keto diet cannot be considered proper nutrition.
Follow it is contraindicated:
- Pregnant;
- breastfeeding women;
- children under 18;
- patients with diseases of digestive, cardiovascular, urinary systems;
- Patients with diabetes.
Before using a ketogenic weight loss diet, you should see your health and consult a specialist:
- Starting ketosis in the body in conditions of diseases of systems and organs can lead to ketoacidosis, which leads to irreversible changes and even death;
- Changing the food intake system without pre -examination with an unknown early pathology of the patient can cause worsening in the condition (such as unfortunate diabetes).
The pluses of ket-diet
The undeniable benefits of ketogenic type of diet include:
- Fast weight loss. Depending on the individual weight loss characteristics, you can fall from 2 to 5 kg after a week of keto-diet.
- Low muscle loss. Weight loss occurs due to fat burning: it is consumed to create energy.
- Lack of hunger: Nutrition is not low calorie, but does not include fast carbohydrates that only increase appetite.
- Constant influx of force. Ketosis ensures the creation of energy from the accumulated fat without forcing the body to spend it on carbohydrate treatment.
Cons of Keto-Dietiti
Despite the significant advantages of a ketosis diet, the harm it can make to the smaller:
- The onset of ketoacidosis with all subsequent consequences (coma, death).
- Constipation (and therefore intoxication from decaying products) as a result of the use of a small amount of fiber.
- Far heart rhythm, a sharp decrease in blood pressure.
- Skin problems and its derivatives due to a deficiency of vitamins of group B (hair loss, rash, itching of the skin).
- Nausea, vomiting, abdominal discomfort in the presence of gallbladder stones.
- Reducing physical activity in the case of known nutrition is mostly fast carbohydrates.
- The appearance of muscle seizures as a result of the loss of glycogen, electrolytes and water.
Keto diet calls for:
- Control of the choice of diet products;
- Constant tooth brushing, which allows you to get rid of the smell of acetone from the mouth of weight loss in the production of ketones.
Keto Diet Rules
The basic principle of ketosis diet is compliance with the following rules:
- Competently enter the power system by charging carbohydrates. On the first day and every two weeks it is necessary to introduce carbohydrates into the diet of 1 g per kg body weight weight loss. This 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; Enter the last meal no later than three hours before bedtime, so as not to load the digestive tract with work.
- Reduce salt consumption.
- Increase fluid volume to 4 liters per day. Do not stick to a particular figure: you should drink as needed, but a little more.
- Reduce carbohydrate intake to 50 g per day and leave the amount of protein and fat in normal weight and physical activity.
- Turn off sweets, fruits, legumes, flour and cereals.
In accordance with the BSU content, it is necessary to change the calorie content of the diet. The ket weight loss diet provides a reduction in calories by 500 kcal.
During the breakdown of 1 g of fat, energy equivalent to 9, 3 kcal and 1 g of carbohydrates is released - 4, 1 kcal. Accordingly, increasing the amount of fat in the diet, one increases the calorie content of the dishes.
Signs of ketosis
How exactly you follow the rules of a ketogenic diet - the result and the weight loss process will be so effective.
To find out if the process of dividing fat (lipolis) is started, it will help you know the basic signs of ketosis (physiological):
- weight loss;
- "Fruit" mouth odor;
- increased blood ketones;
- decreased appetite;
- improving memory and concentration;
- Insomnia.
During the first week of Keto-Dita, you can pay attention to reducing overall effectiveness, fatigue and digestive disorder.
The transition to ketosis state occurs after 1-2 weeks. As the body gets used to lipolysis, the symptoms disappear without a trace.
Tips before the start of a ketogenic diet
Weight loss quickly with a ketosis diet is possible if the required number of macro elements are properly calculated.
At the beginning of the restructuring of the meal, leave the ratio of protein and fat in a proportion of 1: 1 and then 3: 1.
Example: Calorie content in a diet for a woman weight loss - 1650 kcal. With a sedentary lifestyle, the calculation of BJU is: 75 g respectively, 138g, 20g.
When you want to increase the calorie content, you need to add oil, nuts to the rarene and reduce your daily high quality products -to remove protein -containing products.
Chitmil in Keto-Dita
Relaxation in the diet known to various dietary restrictions are not eligible in the process of switching to ketosis.
Chitmil in the form of one -day consumption of fast food or sweets will disrupt the metabolic shift and reduce the effectiveness of weight loss.
Classification
There are three types of ketogenic diet:
- Basically, no carbohydrate load is introduced, with a moderate protein content and a high level of fat. It is recommended that you lose weight without exercise and lead an active lifestyle.
- Purposeful, the basis of which is the principle of distribution of carbohydrates for the clock for better consumption: the period of the training window, before and after exercise. In this way, weight loss with the help of sports will not suffer from an energy deficit.
- Cyclic, including alternating low and high amounts of carbohydrates. The type of power includes one day of an empty stomach week, in which the amount of fat is reduced. This allows you to compensate for the level of glycogen in the liver and maintain a sports form.
List of products
A complete list of products that can be eaten on the keto diet is this:
- Meat. Rubborn animal products, preferably organic, hormone -grown. When choosing meat, it should be remembered that carbohydrates are added to sausages, sausages, cutlets (they should be no more than 5%).
- Eggs. Boiled, fried, pash, in the form of an omelette - are an ideal combination of fats and proteins.
- Dairy products: hard cheese, fat you cheese, sour cream, milk, fermented roasted milk.
- Fish, seafood. Thick marine products are great for a keto diet, but when preparing it, you should avoid panorama.
- Vegetable fats: sunflower, olives, coconuts, rapeseed, linen oils and sauces based on them.
- Nuts and seeds will help to obtain the required percentage of fat in the diet.
- Vegetables with high fiber content are mostly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruits
What can you drink
For keto diet, ideal drinks will be:
- clean water;
- green or black tea;
- Sugar -free coffee.
Keto drinks can be attributed to latte without sweeteners, wine, coconut water.
Sweeteners with a ketogenic diet
Direct sugar substitutes do not affect blood sugar, but can negatively affect weight and maintain longing for sugary foods.
One of the most harmful sweeteners is:
- Awa syrup;
- fructose;
- copper;
- concentrated fruit juice;
- maple syrup.
They are high in calories and are identical to white sugar in harmful properties (weight gain, risk of insulin resistance, effect on the liver and kidneys).
If you occasionally need a sweet, you should choose stevia or erytral. These substances:
- not toxic;
- Do not contain carbohydrates;
- Safe for health.
However, like all sweeteners, increase your appetite, increase gas formation in the intestine and have an unusual taste.
That you cannot eat with a ketogenic diet
The list of prohibited keto products includes:
- Composed starch -containing ingredients (bread, rice, potatoes);
- sugar (sweets, sweets, ice cream, marmalade);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juices, soda.
It is not recommended to exceed the allowable protein rate: its excess passes into glucose and disrupts the transition, not ketosis, inhibiting the fat burning process.
A menu for a week
The plan of the approximate menu for 7 days for the main keto drade will allow you to understand the principle of nutrition. In the coming weeks, you can replace the products with the like or repeat the previous diet each time.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| Breakfast | Cheese | Cream with sour cream | Cottage cheese cheese casserole | 2 boiled eggs, lettuce | Whole grain toast with fish and egg | Boiled breast, avocado | 2 eggs soft, roasted apple |
| Dinner | Broccoli chicken soup | Stewed chicken with cheese, Chinese cabbage salad | Steam Styros with peas and broccoli | fever, bake with butter | Vegetable Guvech, steak | Suffle of chicken with vegetables | pork cut, asparagus and spinach |
| Dinner | yogurt | Chops | Mushrooms with asparagus and sour cream | Adequate Nuta | Curds with ash and apple | Omelet with broccoli and mushrooms | Cream with sour cream |
The results of the ket-diet
For 2 weeks observing Keto-Food, according to studies, the dilunts note the following characteristics:
- loss of appetite;
- weight loss by 3-7 kg;
- increased efficiency;
- improving concentration;
- Sleep disorder.
The most experienced side effects of protein fat foods: constipation, nausea during the first days, muscle fatigue.
Keto weight loss diet has proven to be effective, but experts do not recommend that they stick to it for more than a month. It is safe only for short -term use and when switching to a permanent type of nutrition can lead to the development of ketoacidosis, dehydration and impaired organ and systems.