Hi all!A low carbon 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 condition of ketosis in which fat is burned.The storage of this type of food should last from 2 to 4 weeks.We understand the difficulties.Ketosis occurs after the exclusion of carbohydrates that produce glucose from food and their replacement with "ketone bodies".In the absence of glucose, the liver converts fat into ketones, which become a major source of energy.The level of insulin in the body decreases, and the rapid burning of fats in subcutaneous deposits occurs.The transition to the condition of the ketosis takes place after 7-14 days.Its symptoms are the lack of a feeling of hunger and odor of acetone of sweat, urine and mouth, a common need for urination and drying of your mouth.In order for the liver to produce ketones, the following conditions must be met:
- Increases fat intake as they act as a "fuel" for the body.
- Reduce the amount of carbohydrates to 30-100 g.In one day - at least 10% of the BJSC standard.
- Drink lots of water?2-4 l.A day to prevent dehydration.
- Include protein products in the diet: 1.5-2 g / 1 kg weight.
- Refuse 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 a keto diet is a simple low -carbohydrate diet.In fact, this is not the case at all.According to the principles of influencing the body, this system is very reminiscent of the Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis and time is appropriate.Therefore, in order to produce fruit, it is necessary to monitor a ketogenic program for 2-3 weeks.In addition, you should not expect significant body fat loss during the first week, as at that time the body has not yet switched to a new regimen and continues to process other carbohydrate reserves.The body phases of the body look as follows:
- First. It lasts 12 hours after the last carbohydrate intake.At this point, the body completely exhausts existing glucose reserves;
- Secondly.It lasts 24-48 hours.At this time, the body uses glycogen stores contained in the liver and muscles;
- Third. The beginning of the metabolism per restoration.The body is looking for carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth. Start the 7th day.The body adapts to the lack of carbohydrates and is restored to a ketogenic state, released from proteins as a source of energy.
In addition to the previous steps, there is another: safe exit from a diet.You cannot immediately switch to a real diet containing carbohydrates.The body should be adjusted again, but this time it should be adapted to glycolysis.For this reason, carbohydrates should be applied evenly, increasing their amount by a maximum of 30 g per day.
Pros and Cons of Keto Diet
Great efficiency. With the accurate observance of all the rules of the Keto-Diet and constant exercise in sports, you not only lose excess weight, but also get seductive relief.No hunger.Since all proteins and fatty products are very nutritious, digestion takes a long time.The appetite does not have time to play.Excess weight does not return.Often, after a hungry diet, the dumped pounds return to their dual -degree carriers.Since food intake is honored and very nutritious, reviews of the Keto Dita about the effect of weight loss show only a long result.Negative sides. A significant tendency to protein can cause a digestive obstacle.To avoid this, you can bring bran or fiber inside, washed with a huge amount of clean water.Low carbohydrate content causes sensory instability and bad work.After a while, these symptoms disappear as the body is reorganized in the process of lipolysis.Due to the reduction of the energy source - carbohydrates spread the lack of vitamins and minerals.It is necessary to drink a vitamin complex during a ketosis diet.Contraindications:
- Pregnancy and lactation;
- sweet diabetes;
- cardiovascular diseases;
- diseases of the digestive system, liver and kidneys;
- Diseases of lipid metabolism.
The variety of keto diet
Keto Diet is the most distinctive way to burn fat in women.The power chain does not strain the body, trying to stock up on fat cells.The ketogenic diet simply restores metabolic processes.There are three types of this diet, they are all different, but a little different.Thanks to the variety, any woman can choose the right option for herself.The standard Ketot diet is a more affordable and effective option.During the diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women in the gym.A motivating diet is a diet that always requires an increase in carbohydrates after sports.Purpose enlarged Carbohydrate norms are the supply of the body with exhausted glucose, which guarantees more efficiency of training.Its essence is to replenish the body with carbohydrates when it is more gone.With the introduction of carbohydrate -based products, each woman decides separately, since each has her own body.Women who just want to lose weight should start a way with a standard keto diet.In a week, you can evaluate the Terms and Conditions and Effectiveness of the Training.If your well -being worsens and there is simply no power for lessons, then the body needs carbohydrates.In this performance, it is important to regulate a diet.
Who should not go to such a diet?
Based on available data, you should not switch to ket-food if:
- There are products for the treatment of diabetes and blood pressure;
- You are breastfeeding right now.
Cancellation: It is not recommended to switch to a ketogenic diet without discussing your decision with a qualified doctor.From time to time it is necessary to replace some pharmaceutical products in accordance with the type of life of the Keto diet.
What products are included in the diet menu?
Keto Diet - A list of authorized items is required on the table.You must get involved:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Oily dairy products;
- Nuts (they contain a huge amount of protein and fat);
- Fruit
In addition to clean water without gas, you can drink green tea or sugar coffee.The list of prohibited keto products includes:
- starch ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jams);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permissible standard of the protein: its excess occurs with glucose and interrupts the transition to ketosis, suppressing the process of fat burning.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (even natural), fresh water gas and mineral water with gas.Drinking alcohol is not recommended.Only dry reddish wines, unsweetened cocktails and strong drinks (gin, rum, vodka, whiskey) in moderation.The basis of the diet should be: clean water;All types of tea;herbal decoction to your liking;cocoa, stevia;Natural coffee (rated if you drink it with the addition of cream).
Menu for a week
A detailed weekly keto diet menu, 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 |
Omelet of 3 eggs, Beet salad 150 g, coffee |
1 egg, Half of the avocado, 150 g roasted salmon with vegetables |
Omelet of two eggs with fried bacon and cheese, coffee |
Yaichitsa of two eggs with mushrooms and cheese, coffee |
Three eggs with cheese, Lettuce, coffee |
Smoked salmon with roasted tomatoes 250 g. 1 boiled egg |
| Breakfast | 30 g almonds, Apple |
Smoothies with nuts, milk and cottage cheese (30 g nuts, 200 ml of milk, 50 g. | Balls for cheese with yogurt (150 ml yogurt, 30 g. Sherisi) | Protein cocktail 40 gr. grapefruit |
Vegetable sticks (3-5 pcs.) | 30 gr.pistol | Smoothies with milk, nuts and cottage cheese (50 g. |
| Dinner | 170 grams of stewed chicken breasts, 150 g salad |
200 g fried beef, Stewed zucchini 150 g. |
200 g of roasted herbs with cheese and herbs | 200 g roasted meat, Salad 150 g. |
Pork steak 200 g. Stewed vegetables 100 g. |
170 g of stewed beef, Boiled broccoli 150 g. |
150 g fried pork with vegetables |
| Dinner | 150 g salmon, Cucumbers 1-2 pcs. |
150 g tuna, Boiled asparagus 50 g. |
Seafood salad (40 g shrimp, 40 g. Squid, 10 g olive olekovo, cucumber, cheese 20 g., 1 boiled egg) | 200 g grilled shrimp, Spinach salad with 100 g cheese. |
Roasted porridge with vegetables and cheese 200 g. | Salmon style with vegetables and cheese 200 g. | Hot salad with olives, eggs and smoked salmon 200 g. |
| The second dinner | 150 g cottage cheese | Casein 30 grams | 150 grams of cottage cheese | Casein 50 g. 100 g cottage cheese |
A glass of kefir, 100 g cottage cheese |
Cottage cheese 200 g. | Casein 50 g. 100 g cottage cheese |
Relaxation in the diet is not allowed, usually due to various dietary restrictions, when switching to ketosis.Chitmil in the form of daily use of fast food or sweets will interrupt the metabolic changes and reduce weight loss efficiency.Keto Diet: Menu for Week, Keto Diet List: Menu for Week, Product List.
Open ketogenic notes
In the restaurant's menu, it is quite easy to find dishes suitable for a ketogenic diet.Most restaurants offer some types of meat and fish.Order and replace at least some products with a high carbohydrate content with an extra portion of vegetables.Egg dishes are also a good option, such as fried egg bolt or fried eggs with bacon.Another option is hamburgers without sandwiches.Instead, you can play a sandwich and move on to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least some types of meat with extra cheese, guacamole, salsa or sour cream.For dessert, ask for cheese or double cream with berries.Lower row: Choose meat, fish or eggs while eating.Order additional vegetables to replace carbohydrates and starch, take the dessert cheese.
Possible consequences and side effects
A ketogenic diet believes that you will follow all the tips: reduce carbohydrate consumption, increase fat intake, and be sure to drink about 4 liters.Side effects often occur in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good elements of traces of nutrients.Side reactions may include appearance:
- Convulsions are a sign of lack of magnesium.Convulsions often win at night or morning.To get rid of their specialists, it is advisable to fill the water balance and take supplements with omega-3 acids.
- Constipation. A general circumstance of its occurrence is dehydration.Deciding obstacles to the surface: Increasing water consumption.If you have not helped, you should use probiotics or increase fiber consumption.
- Accelerated palpitations. Start taking polyvitamines with calcium and magnesium, nutritional supplements with creatine monohydrate.The presence of dyspepsia causes abdominal pain, acidic mess, acids.If such symptoms occur, it is worth trying to limit the use of fat.
- Itching, scabies. They appear due to irritation of the skin with acetone, which leaves the body later.Try to take yourself frequently, choose clothes that are not right for your body.
The results of a ketone diet
The following characteristics are observed within 2 weeks after the forested meal, according to your weight loss studies:
- loss of appetite;
- weight loss 3-7 kg;
- increased efficiency;
- Improved volume of attention;
- Elimination of sleep disorder.
Side effects of a fat protein diet:
- constipation,
- Nausea on the first day,
- Muscle fatigue.
The diet of a keto diet for weight loss was excellent, but experts do not recommend holding it for a huge month.It is harmless only for short -term use and when switching to a permanent diet can lead to the development of ketoacidosis, dehydration and systems.Thank you for your attention!