The mass madness of the inhabitants of social networks in a minted meager figure with pumped muscles leads to the creation of a new ideal of beauty. In order to get the body of a dream, girls are fed up with training in the gym and finding new strength systems without understanding why they cannot achieve the desired result. One of these methods is ketosis diet.
The essence of the keto diet
A ketogenic diet is a kind of nutrition in which the body turns into a machine for burning fat.
The nutritional principle is the consumption of a small amount of carbohydrates in which a lack of glucose and fast energy appears. The body occupies carbohydrates and creates an alternative fuel type.
Therefore, the generation of energy for any kind of vital activity by glycolysis (decay of carbohydrates) is replaced by lipolysis (division of fats).
The essence of the keto: the body performance of a state called ketosis, the evolutionary importance of which is supposed to survive under the conditions of a carbohydrate lack. For losing weight, this is an opportunity to reduce the fat layer, dry and find a beautiful shaped body.
Do not confuse ketosis and ketoacidosis - a pathological disease that leads to a shift in the acid base equilibrium and endangers the patient's life. In the case of ketosis, ketone bodies appear in a sufficient amount of the energy and do not exceed the standard.
Contraindications for a ketogenic diet
If you change the physiological processes in the body, the keto diet cannot be seen as an appropriate nutrition.
Follow your is contraindicated:
- Pregnant;
- Women breastfeeding;
- Children under the age of 18;
- Patients with diseases of digestion, cardiovascular -urine systems;
- Patients with diabetes.
Before you use a ketogenic diet to reduce weight, you must ensure your health and contact a specialist:
- The start of ketosis in the body under conditions of system and organs diseases can lead to ketoacidosis, which brings irreversible changes and even death.
- Changing the food intake system without preliminary examination with a previously unknown pathology can cause deterioration in the condition (e. g. with unhappy diabetes).
The plus positions of keto-diet
The undoubtedly non -undoubtedly advantages of a ketogenic diet include:
- Fast weight loss. Depending on the individual properties of losing weight, you can fall on a keto dit from 2 to 5 kg in a week.
- Low muscle loss. Weight loss occurs through fat burning: it is consumed to create energy.
- Lack of hunger: nutrition is not a low calorie, but does not contain any quick carbohydrates that only increase appetite.
- Constant influx of strength. Ketosis ensures the creation of energy from accumulated fat without forcing the body to issue it for carbohydrate processing.
Disadvantages of keto diagnases
Despite the considerable advantages of ketosis diet, the damage she can do to the thinner cannot be denied:
- The occurrence of ketoacidosis with all the resulting consequences (coma, death).
- Constipation (and thus the poisoning by decay products) as a result of the use of a small amount of fiber.
- Far heartbeat, a strong decrease in blood pressure.
- Problems with the skin and its derivatives due to the lack of B vitamins (hair loss, rash, skin itching).
- Nausea, vomiting, discomfort in the stomach in the presence of stones in the gallbladder.
- Reducing physical activity in the event of a familiar diet is mostly fast carbohydrates.
- The occurrence of muscle attacks as a result of the loss of glycogen, electrolytes and water.
Keto diet demands:
- Control of the products suitable for nutrition;
- Constant brushing of the teeth so that you can get rid of the smell of acetone from the mouth of losing weight when the ketones produce.
Keto diet rules
The basic principle of a ketosis diet is compliance with the following rules:
- Enter the electricity supply system with carbohydrate loading. On the first day and every two weeks, it is necessary to introduce carbohydrates in the diet in the amount of 1 g per kg body weight of the loss weight. Grain, fruit, vegetables can be, but they have to be consumed for 12 to 18 hours and then restore a low -carbohydrate diet.
- There are at least 5 times a day; Enter the last meal at least three hours before going to bed at the latest so as not to charge the digestive tract with work.
- Reduce salt consumption.
- Increase the liquid volume to 4 liters per day. Do not stick to a certain figure: you have to drink as needed, but a little more.
- Reduce the carbohydrate intake to 50 g a day and leave the amount of proteins and fats for weight and physical activity in normal quantity.
- Exclude sweets, fruits, legumes, flour and muesli.
In accordance with the BSU content, it is necessary to change the calorie content of the diet. The keto diet for weight loss ensures that the calories are reduced by 500 kcal.
During the decay of 1 g fat, energy is released, corresponds to 9, 3 kcal and 1 g of carbohydrate - 4, 1 kcal. Accordingly, one person increases the calorie content of dishes.
Signs of ketosis
How exactly you adhere to the rules of a ketogenic diet - the result and the process of weight will lose effect.
In order to understand whether the process of division of fats (lipolis) was introduced, you will help you know the main signs of ketosis (physiologically):
- Weight loss;
- "Fruits" smell out of the mouth;
- Increased blood ketones;
- Acceptance of the appetite;
- Improve memory and concentration;
- Insomnia.
In the first week in Keto-Dita, you can pay attention to a withdrawal of the overall performance, fatigue and digestive disorder.
The transition to a ketosis state takes place in 1-2 weeks. When the body is used to the lipolysis, the symptoms disappear without trace.
Tips before starting a ketogenic diet
Rapid weight loss with a ketosis diet is possible if the required number of macro elements is calculated correctly.
At the beginning of the restructuring of nutrition, let the ratio of proteins and fats in a part of 1: 1 and then - 3: 1.
Example: Calorie content of diet for a woman lost - 1650 kcal. With a seated lifestyle, the calculation of BJU is: 75 g, 138 g, 20g.
If you want to increase the calorie content, you need to add oil and nuts to Rairion and reduce the daily high range -to remove protein -containing products.
Chitmil at Keto-Dita
Relaxation in nutrition, which are familiar with various nutritional restrictions, are not permitted when switching to ketosis.
Chitmil in the form of a day consumption of fast food or sweets violates the metabolic shift and reduces the effectiveness of the weight.
classification
There are three types of ketogenic nutrition:
- Basic, in which no carbohydrate load is introduced with a moderate protein content and a high fat content. It is recommended to lose weight and lead an active lifestyle.
- Targeted, the basis of which is the principle of distributing carbohydrates for the clock for better consumption: the period of the training window before and after physical exertion. Therefore, losing weight will not suffer from energy deficit with the help of sport.
- Cyclisch, including changing low and high amounts of carbohydrates. The type of performance includes a fasting day a week on which the amount of fat is reduced. In this way you can compensate for the level of glycogen in the liver and maintain a form for sport.
List of products
A complete list of products that can be eaten on a keto-dit is as follows:
- Meat. Unpassed animal products, preferably organic, grown without hormones. When choosing meat, it should be remembered that carbohydrates are added to sausages, sausages, schnitzel (they shouldn't be more than 5%).
- Eggs. Cook, fried, paschot in the form of omelet - are an ideal combination of fats and proteins.
- Dairy products: hard cheese, fat hut, sour cream, milk, fermented back milk.
- Fish, seafood. Fett Marine products are ideal for ketosis diet, but you should avoid swinging when preparing.
- Plant fats: sunflower, olives, coconut, rapeseed, linseed and sauce based on them.
- Nuts and seeds help to gain the necessary percentage of fats in the diet.
- Vegetables with a high fiber content are predominantly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruits
What can you drink?
Ideal drinks will be for keto diales:
- pure water;
- Green or black tea;
- Coffee without sugar.
Ketoge drinks can be assigned latte without sweeteners, wine, coconut water.
Sweet fabrics with a ketogenic diet
Direct sugar replacement products do not influence blood sugar, but can negatively influence the weight and maintain the desire for sweet food.
One of the most harmful sweeteners are:
- Agawa syrup;
- Fructose;
- Honey;
- concentrated fruit juice;
- Ahorn syrup.
They have a high calorie content and are identical in harmful properties with white sugar (increase in body weight, the risk of insulin resistance, the impact on the liver and kidneys).
If you need a sweetness from time to time, you should choose Stevia or Erythral. These substances:
- not poisonous;
- Carbohydrates not included;
- Safe for health.
Like all sweeteners, they increase appetite, but increase gas formation in the intestine and have an unusual taste.
That you cannot eat with a ketogenic diet
The list of forbidden keto products includes:
- Strength -containing ingredients (bread, rice, potatoes);
- Sugar (sweets, pastries, ice cream, jam);
- Sweet fruits;
- Muesli and pasta;
- Sweet drinks, juices, soda.
It is not recommended to exceed the permissible protein rate: the surplus passes into glucose and violates the transition, not against ketosis, which inhibits the fat burning process.
Menu for a week
The plan of the approximate menu for 7 days for the basic keto-dit enables the nutrition principle to be understood. In the next few weeks you can replace the products with similar or repeat the previous diet every time.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| Breakfast | Omle with cheese | Hut cheese with sour cream | Cottage cheese casserole | 2 cooked eggs, green salad | Whole grain toast with fish and egg | Cooked chest, avocado | 2 eggs soft, baked apple |
| Dinner | Chicken soup with broccoli | steamed chicken with cheese, chinese cabbage salad | Styros for steam with peas and broccoli | Cod, toast with butter | Vegetable casserole, steak | Fulfilled from chicken with vegetables | Pork chopping, asparagus and spinach |
| Dinner | yogurt | Fishing | Mushrooms with asparagus and sour cream | Adequate nut | House cheese with ash and apple | Omlet with broccoli and mushrooms | Hut cheese with sour cream |
The results of the keto diet
For 2 weeks of compliance with the keto feeding, the thinners found the following characteristics:
- Loss of appetite;
- Weight loss due to 3-7 kg;
- increased performance;
- Improvement of concentration;
- Sleep disorder.
Most experienced side effects of protein fat foods: constipation, nausea in the first few days, muscle fatigue.
The keto diet for weight loss proved to be effective, but experts do not recommend more than a month. It is only safe for short -term use and when switching to a constant type of nutrition, it can lead to the development of ketoacidosis, dehydration and violation of the work of organs and systems.