hello!For a low -carb ceto diet you will need to reduce carbohydrates up 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 deposits are burnt.The storage of this type of food should be from 2 to 4 weeks.We understand the difficulties.Ketosis occurs after a boycott of carbohydrates that produce glucose from food, and their replacement with "ketone bodies".With glucose deficiency, fat changes in liver ketones, which becomes the main source of energy.Insulin levels in the body are reduced, fat is rapidly irritated in the subcutaneous deposits.The infection in ketosis is after 7–14 days.Its symptoms are a common need for sweat, urine and a feeling of acetone from the mouth and smell, your mouth is a common need to urinate and dry.For the liver to produce ketones, the following conditions must be met:
- Consumption of fat increases, as they act as "fuel" for the body.
- Reduce the amount of carbohydrates to 30-100 grams.In a 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.
- Refuse snacks or reduce their number to 1-2 per day.The game is an easy walk and a long walk.
Keto diet: duration, phase, adaptation
From time to time, you can feel that keto diet is a simple low carb diet.In fact, this is not in all case.According to the principles of affecting the body, this system is very reminiscent of Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycolisis to lipolysis, and time is appropriate.Therefore, to get fruits, it is necessary to observe the ketogenic program for 2-3 weeks.In addition, you should not expect a significant damage to body fat in the first week, as the body has not yet turned into a new regime and continues to process the remaining carbohydrate reserves.The body's body stages look as follows:
- First. This carbohydrate lasts 12 hours after the final intake of food.At this time, the body completely eliminates the existing glucose reserves;
- Second.It lasts for 24-48 hours.At this time, the body uses glycogen reserves contained in the liver and muscles;
- third. The onset of Paresstroika of metabolism.The body discovers carbohydrates in fatty acids and proteins, including the muscles contained in the muscles;
- Fourth. Start the 7th day.The body is conducive to the deficiency of carbohydrates and is restored in a ketogenic state, which is free from protein as a source of energy.
In addition to the previous stages, there is another: a safe exit from a diet.You cannot immediately switch to the actual diet with carbohydrates.The body should be re -adapted, but this time it should be compatible with glycolitis.For this reason, carbohydrates should be administered evenly, causing their amount to be increased to a maximum of 30 grams per day.
Keto diet professionals and opposition
Great efficiency. With accurate compliance with all the rules of keto-diet and constant physical exercise in the game, you not only lose extra weight, but alsoThey also get seductive relief.There is no hunger.Since all protein and fatty products are very nutritious, their digestion takes a lot of time.Hunger does not have time to play.The extra weight does not return.Often, after a hungry diet, the double degree returns to its carrier.Since food intake is continuously and very nutritious, the review about keto-right about the effects of weight loss indicates only a long result.negative side. An important tendency for protein can cause digestive barriers.To avoid this, you can bring the bran or fiber in, washed with a large amount of pure water.Low carbohydrate material causes sensory instability and poor function.After some time, these symptoms disappear, as the body is reorganized in the process of lipolisis.Due to lack of energy source - carbohydrates remove vitamins and mineral deficiency.It is necessary for ketosis to drink vitamin complex during diet.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- cardiovascular disease;
- Digestive system, liver and kidney diseases;
- Lipid metabolism.
Keto dietary variety
Keto diet is the most spectacular way of burning fat in women.The power circuit does not stress the body, trying to stock up fat cells.Catogenic diet only rebuilds metabolic processes.There are three types of this diet, they are all different, but slightly different.Thanks to the variety, every woman can choose the right option for herself.Standard Ketot diet is a more inexpensive and effective option.During the diet, it is necessary to reduce the amount of carbohydrates.This diet is ideal for women in the gym.A motivational diet is a diet that always requires an increase in carbohydrates after sports.Target increased Carbohydrate criteria are body supply with tired glucose, which ensures greater efficiency of training.Its essence is to fill the body with carbohydrates when it becomes worse.With the introduction of products based on carbohydrates, each woman makes separate decisions, as each has her own body.Women who just want to lose weight should start their way with standard keto diet.In a week you can evaluate the general conditions and effectiveness of training.If you deteriorate well and simply do not have strength for lessons, the body requires carbohydrates.In this avatar, it is important to regulate the diet.
Who should not switch to such a diet?
Depending on the available data, you should not switch to keto-food:
- There are products for the treatment of diabetes and blood pressure;
- You are currently breastfeeding.
Responsibility denial: It is not recommended to switch to a ketogenic diet without discussing his decision with a qualified doctor.From time to time, it is necessary to replace some drug products according to the type of life of Keto's diet.
Which products include the diet menu?
Keto diet - A list of items permits in the table requires.You have to turn on:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- fresh vegetables;
- Smooth dairy products;
- Nuts (they contain a large amount of protein and fat);
- Jamun
In addition to clean water without gas, you can drink green tea or sugar coffee.Prohibited keto products are included in the list of products:
- Starch material (roti, rice, potato);
- Chinese (cake, cake, ice cream, jam);
- Sweet fruits;
- Cereals and pasta;
- Sweet drinks, fruit juice, carbonated drinks.
It is not recommended to overcome the permissible protein standard: it is accompanied by additional glucose and disrupts infection in ketosis, suppressing the process of burning fat.
Drinks and wine
Fruit juice (even natural), fresh water-gas and gas with gas are strictly forbidden to drink mineral water.Drinking alcohol is not recommended.The exception is only moderate amount of dry red wine, unheard cocktails and strong drinks (gin, rum, vodka, whiskey).Diet should be the basis: pure water;All types of tea;Herbal decoction for its taste;Coco, Stevia;Natural coffee (if you drink it in addition to cream, appreciated).
Menu for a week
A wide weekly menu for Keto-Diet, which is suitable for weight loss for men and women:
| Day/week time | monday | Tuesday | Wednesday | Thursday | Friday | Saturday | sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs, 30 GR.Cheese, Protein Cocktail 50 GR. Coffee |
3 egg omelette, Beet salad 150 GR., Coffee |
1 egg, Half of avocado, 150 GR.Baked salmon with vegetables |
Two eggs with fried bacon and cheese, Coffee |
Yichits of two eggs with mushrooms and cheese, Coffee |
Three eggs with cheese, green salad, Coffee |
Baked tomato smoked salmon with 250 GR. 1 boiled egg |
| Breakfast | 30 grams of almonds, Apple |
Smooth with nuts, milk and cheese | Paneer balls with yogurt (150 ml of curd, 30 grams. Sharis) | Protein Cocktail 40 GR. Grape |
Vegetable rods (3-5 pcs.) | 30 GR.Pistachios | Smooth with milk, nuts and cheese |
| dinner | 170 grams student chicken breast, 150 GR.Salad |
200 GR.Fried beef, Stew Zoochini 150 GR. |
200 GR.Ripe turf with cheese and herbs | 200 GR.Ripe meat, Salad 150 GR. |
Pork Stek 200 GR. Stued Vegetables 100 GR. |
170 GR.Beef, Boiled broccoli 150 GR. |
150 GR.Fried pork |
| dinner | 150 GR.salmon, Cucumber 1-2 pcs. |
150 GR.Tuna, Boiled asparagus 50 GR. |
Seafood salad (40 grams. Shrimp, 40 grams. Squed, 10 GR. | 200 GR.Grill shrimp, Spinach salad with cheese 100 grams. |
Baked flounder with vegetables and cheese 200 GR. | Style from salmon with vegetables and cheese 200 GR. | Hot salads with olives, eggs and smoked salmon 200 GR. |
| Second dinner | 150 GR.cottage cheese | Casein 30 grams | 150 grams cottage cheese | Casein 50 GR. 100 GR.cottage cheese |
A glass of kefir, 100 GR.cottage cheese |
Cottage Paneer 200 GR. | Casein 50 GR. 100 GR.cottage cheese |
Relaxation in the diet is not allowed, usually due to various dietary restrictions, when switching on kitosis.Chitumil will disrupt metabolic changes as a daily use of fast food or sweets and reduce the effectiveness of weight loss.Keto Diet: Menu for one week, list of keto diet products: menu for a week, list of products.
Open ketogenic notes
In the restaurant menu, it is completely easy to find dishes suitable for ketogenic diet.Most restaurants provide certain types of meat and fish.Order and replace at least some products with high carbohydrate content with additional portion of vegetables.Egg dishes are also a good option, such as fried eggs with fried egg-bacon or bacon.Another option is hamburger without sandwich.Instead, you can leave a sandwich and switch to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least some types of meat with extra cheese, guacol, salsa or sour cream.For sweets, ask for cheese or double cream with berries.Low Line: During eating, choose meat, fish or egg dishes.Order additional vegetables to replace carbohydrates and starch, take cheese for sweets.
Possible results and side effects
A ketogenic diet believes that you will follow all tips: Reduce carbohydrate consumption, increase fat intake and make sure to drink about 4 liters.Adverse reactions often appear in the initial and are mainly associated with dehydration or vitamin deficiency.Make sure you drink a lot and detect good nutrients.Side reactions may include appearance:
- The convulsion is a sign of magnesium deficiency.Objections often win night or morning.To get rid of your experts, it is advisable to replenish water -salt balance and take additives with omega -3 acids.
- constipation. A common situation of its occurrence is dehydration.Solving obstacles on the surface: increased water consumption.If you have not helped, you have to use probiotics or increase fiber consumption.
- Heartbeat quick. Start taking polyvitamins with calcium and magnesium, food additives with creatin monohydrates.The presence of dyspepsia causes abdominal pain, sour belching, resentment.If such symptoms appear, it is a little worth trying to limit fat use.
- Itching, itching. They are caused by skin irritation with acetone, which later leaves the body.Often try to take a shower, choose clothes that are not suitable for your body.
Cattone diet results
Within 2 weeks of Catholic nutrition, according to the study to lose weight, the following characteristics were seen:
- loss of appetite;
- Weight loss 3-7 kg;
- Increase in performance;
- Improvement in the amount of attention;
- Elimination of sleep disorder.
Side effects of a protein-fat diet:
- constipation,
- Nausea on the first day,
- muscle fatigue.
Keto diet diet was excellent for weight loss, but experts do not recommend keeping it for a huge month.It is only harmless for short -utilization, and when switching to a constant diet can lead to the development of ketoosidosis, dehydration, and systems.Thank you for your attention!