The massive insanity of social network residents on relief lean characters with ticking muscles leads to the creation of new beautiful ideals. To achieve their dreams, the girls are tired of training in the gym and finding new power systems instead of understanding why they can’t achieve the results they need. One of these methods is the keto diet.
The nature of Keto-Diet
The ketogenic diet is a nutritional and the body turns into a fat-burning machine.
The nutritional principle is to consume a small amount of carbohydrates, which are deficient in glucose and rapid energy. The starvation that swallows carbohydrates, the body begins to produce an alternative type of fuel-Ketone.
Therefore, the energy of any type of important activity is replaced by lipolysis (lipid division) glycolysis (attenuation of carbohydrates).
The essence of keto-diet: a physical achievement in a state called ketosis whose evolutionary meaning is to survive under conditions of carbohydrate deficiency. For weight loss, this is the opportunity to reduce the fat layer, dry and find a beautiful embossing body.
Don't confuse ketosis and ketoacidosis - a pathological condition that causes acid-base balance and threatens the patient's life. With ketosis, the appearance of ketone bodies is sufficient to replenish energy without exceeding the norm.
Contraindications of ketogenic diet
Changing the physiological processes in the body, the keto diet cannot be regarded as appropriate nutrition.
Following her is taboo:
- Pregnancy;
- Breastfeeding women;
- Children under 18 years of age;
- Patients with digestive, cardiovascular, and urinary diseases;
- Diabetic patients.
Before using a ketogenic diet to lose weight, you need to ensure health and consult with an expert:
- In systemic and organ disease conditions, the firing of ketosis in the body can lead to ketoacidosis, which can lead to irreversible changes and even death.
- Changing the food intake system without a preliminary examination can lead to worsening of the condition (e. g. , unfortunate diabetes).
Advantages of Keto-Diet
The unquestionable advantages of ketogenic nutrition include:
- Lose weight quickly. Depending on the personal characteristics of weight loss, you can drop from 2 kg to 5 kg in a week.
- Low muscle loss. Weight loss occurs due to the burning of fat: energy production.
- Lack of hunger: Nutrition is not a low scale, but does not include fast carbohydrates that only increase appetite.
- Constant influx of intensity. Ketosis provides the energy created by accumulating fat without forcing the body to spend it on carbohydrate processing.
Cons of Keto-Diets
Despite the significant advantages of the keto diet, it is impossible to deny her damage to thinness:
- The occurrence of ketoacidosis and all the consequences that follow (coma, death).
- Constipation (and therefore poisoning in the product of decay) is caused by the use of small amounts of fiber.
- The heartbeats far and the blood pressure drops sharply.
- Due to insufficient B vitamins (hair loss, rash, itchy skin), problems with the skin and its derivatives.
- In the presence of stones in the gallbladder, nausea, vomiting, discomfort in the abdomen.
- With familiarity with nutrition, reducing physical activity is mainly about fast carbohydrates.
- The occurrence of muscle seizures due to the loss of glycogen, electrolytes and water.
Keto Diet Requirements:
- Control the choice of diet-friendly products;
- The teeth are constantly brushing, which allows you to get rid of the smell of acetone from your weight loss mouth when ketones are produced.
Keto diet rules
The basic principle of the keto diet is to follow the following rules:
- Use carbohydrate loads to get into the power system. On the first day, it is necessary to introduce carbohydrates into your diet every two weeks, with a weight loss of 1 g per kilogram of weight. It can be cereals, fruits, vegetables, but it needs to be consumed for 12-18 hours and then resumes a low-carb diet.
- At least 5 times a day; enter your last meal within three hours before going to bed to avoid loading your digestive tract.
- Reduce salt consumption.
- Increase the fluid volume to 4 liters per day. Don't obey a number: You need to drink as much as you want, but a little more.
- Reduce carbohydrate intake to 50 grams per day and leave the amount of protein and fat normally at weight and physical activity.
- Exclude candies, fruits, beans, flour and cereals.
Depending on the BSU content, it is necessary to change the calorie content of your diet. A keto diet for weight loss reduces calories by 500 kcal.
During the decay of 1 gram of fat, energy release is equivalent to 9. 3 kcal and 1 g of carbohydrate-4. 1 kcal. Therefore, increasing the amount of fat in the diet, a person increases the calorie content of the dish.
Signs of ketosis
How do you follow the rules of the ketogenic diet accurately – the results and weight loss process will be so effective.
To understand whether the process of dividing fat (Lipolis) has been initiated will help you understand the main signs of ketosis (physiology):
- lose weight;
- The smell of "fruit" in the mouth;
- Increase blood ketones;
- Decreased appetite;
- Improve memory and concentration;
- Insomnia.
During the first week of Keto-Dita, you can pay attention to overall performance, fatigue and reductions in digestive disorders.
The transition to a ketosis state occurs within 1-2 weeks. As the body gets used to lipolysis, the symptoms disappear without any trace.
Tips before starting a ketogenic diet
If you correctly calculate the number of macro elements you need, you can quickly lose weight with a keto diet.
At the beginning of nutritional recombination, the ratio of protein to fat is divided into 1: 1 and then in a -3: 1 ratio.
Example: Dietary calorie content for women with weight loss -1650 kcal. With the sedentary lifestyle, the calculations of BJU are: 75 g, 138 g, and 20 g respectively.
To increase calorie content, you need to add oil, nuts and reduce daily highs - strips - to remove protein-containing products.
Chitmil in Keto-Dita
During the switch to ketosis, the relaxation of various nutritional restrictions in the diet is not allowed.
Chitmil in the form of fast food or candy in one day violates metabolic transfer and reduces the effectiveness of weight loss.
Classification
There are three types of ketogenic diet:
- Basically, in which no carbohydrate load is introduced, has a moderate protein content and high fat. It is recommended to lose weight without training and live an active lifestyle.
- Targeted, its basis is the principle of carbohydrate distribution in order to better consume: periods of training windows, before and after physical fatigue. Therefore, losing weight with the help of exercise will not suffer from insufficient energy.
- Circulation, including alternating low and large amounts of carbohydrates. Power types include one fasting day per week, where fat mass is reduced. This allows you to make up for the glycogen levels in your liver and maintain the form of exercise.
Product List
A complete list of products that can be eaten on Keto-Diet is as follows:
- Meat. Unprocessed animal products, preferably organic products, are grown without hormones. When choosing meat, remember to add carbohydrates to sausages, sausages and schnitzels (they must not exceed 5%).
- egg. Boiled and fried in the form of an omelet, pashot is an ideal combination of fat and protein.
- Dairy products: hard cheese, fat cheese, sour cream, milk, fermented roasted milk.
- Fish, seafood. Fat marine products are great for keto diets, but you should avoid them when preparing.
- Plant Fats: Based on their sunflowers, olives, coconuts, canola oil, flaxseed oil and seasonings.
- Nuts and seeds will help to get the percentage of necessary fats in your diet.
- Vegetables with higher fiber content are mainly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruit
What can you drink
For Keto-Diets, the ideal drink would be:
- Pure water;
- Green or black tea;
- Coffee has no sugar.
Keto drinks can be attributed to lattes without sweeteners, wine, coconut water.
Dietary and diet sweeteners
A direct sugar substitute does not affect blood sugar, but can negatively affect weight and maintain a sweet craving.
One of the most harmful sweeteners is:
- Agawa syrup;
- fructose;
- Honey;
- juice concentrate;
- Maple syrup.
They are high in calorie content and are the same as white sugar with harmful properties (weight gain, risk of insulin resistance, effects on the liver and kidneys).
If you need sweets from time to time, you should choose stevia or erythema. These substances:
- Non-toxic;
- carb free;
- Safe and healthy.
But, like all sweeteners, increase appetite, increase gas formation in the gut and have an abnormal taste.
You can't eat it on a ketogenic diet
The list of prohibited ketone products includes:
- Starch - contains bread, rice, potatoes);
- sugar (candy, pastry, ice cream, jam);
- Sweet fruit;
- Cereals and pasta;
- Sweet drinks, juices, soda.
It is not recommended to exceed the allowed protein rate: its excess glucose is converted to glucose, violating the transition rather than ketosis, thereby inhibiting the fat burning process.
Menu week
The basic Keto-Diet's approximately 7-day menu plan will give you an idea of nutritional principles. You can replace the product with similar products in the next few weeks, or repeat the previous diet each time.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| breakfast | Cheese and cheese | Cheese and sour cream | Cheese casserole | 2 boiled eggs, green salad | Whole grain toast with fish and eggs | Cooked breasts, avocado | 2 eggs soft roasted apples |
| dinner | Chicken soup with broccoli | Stewed chicken with cheese, Chinese cabbage salad | Steam of peas and broccoli | Cod, butter toast | Vegetable casserole, steak | Eat vegetables from chicken | Chop pork, asparagus and spinach |
| dinner | yogurt | Fish steak | Mushrooms with asparagus and sour cream | Enough jam | Ash cheese and ash and apples | omlet with broccoli and mushrooms | Cheese and sour cream |
Keto-Diet results
According to the study, the following characteristics were pointed out, in the case of keto feeding for 2 weeks,
- Loss of appetite;
- Weight loss of 3-7 kg;
- Improve performance;
- Improvement of concentration;
- Sleep disorders.
The most experienced side effects of protein-fat foods: constipation, nausea in the first few days, muscle fatigue.
A keto diet for weight loss proves effective, but experts do not recommend complying for more than a month. It is only suitable for short-term use, and when switching to a constant nutritional type, it can lead to ketoacidosis, dehydration and development of organ and system violations.