Hello everyone!A low-carb diet will require you to reduce carbs to 10% of your daily BJU.At the same time, the amount of fat and protein increases.The ketosis state burns fat deposits in it.This type of food should store for 2 to 4 weeks.We understand the difficulties.Ketosis occurs after excluding carbohydrates that produce glucose from food and substituting them with "ketone bodies".Due to lack of glucose, the liver turns fat into ketones, becoming the main energy source.Insulin levels in the body decrease and rapid burning of fat in subcutaneous sediments occurs.The transition to a ketosis state occurs 7-14 days later.Its symptoms are lack of sweat, hunger and smell of acetone in urine and mouth, which is a common need for urination and drying of the mouth.In order for the liver to produce ketones, the following conditions must be met:
- Increase fat intake because they are the body's "fuel".
- Reduce the amount of carbohydrates to 30-100 g.In one day - at least 10% of the BJSC standard.
- Drink a lot of water?2-4 L.Prevent dehydration for a day.
- Include protein products in your diet: 1.5-2 g/1 kg body weight.
- Reject snacks or reduce their quantity to 1-2 per day.Exercise is a simple walk and a long walk.
Keto Diet: Duration, Steps, Adaptation
From time to time you may feel that the keto diet is a regular low-carb diet.In fact, this is not the case.Based on the principles that affect the body, the system is very reminiscent of Atkins Diet, which is very popular.Constructing nutrition from normal glycolysis to lipolysis will restore the body, and time is appropriate.Therefore, to obtain fruit, it is necessary to observe the ketogenic procedure for 2-3 weeks.Also, you should not expect a lot of fat loss in the body in the first week, as the body has not switched to the new regime at that time and continues to deal with the remaining carbohydrate reserves.The stages of the body look like this:
- First.It lasted 12 hours after the last carbohydrate intake.At present, the human body completely depletes its existing glucose reserves.
- second.It lasts 24-48 hours.Currently, the human body uses glycogen storage contained in the liver and muscles.
- third.The metabolism of Prestroca begins.The body looks for carbohydrates in fatty acids and proteins, including those in muscle mass.
- fourth.The seventh day begins.The body adapts to the lack of carbohydrates and recovers in a ketogenic state, thus avoiding proteins as energy sources.
In addition to the previous step, there is another one: Safe exit from diet.You cannot switch to an authentic diet that contains carbohydrates right away.The body should adapt again, but this time it should adapt to glycolysis.Therefore, carbohydrates should be applied evenly, with a maximum increase of 30 grams per day.
Pros and cons of the keto diet
Very efficient.By accurately following all the rules in exercise and continuing physical exercise in exercise, you will not only lose too much weight, but also provide tempting relief.No hunger.Since all protein and fat products are very nutritious, they take a lot of time to digest.The appetite has no time to work.Excessive weight won't return.Usually, after a hungry diet, discarded kilograms are returned to their carrier in double weight.Since food intake is frequent and nutritious, comments about ketodita about the effects of weight loss only represent long results.Negative.An important trend in protein can cause digestive obstruction.To avoid this, you can bring bran or fiber into it and wash it with plenty of pure water.Low carb content can lead to sensory instability and poor work.After a while, these symptoms disappear because the body is reorganized during lipolysis.Carbohydrates disperse the lack of vitamins and minerals due to the reduction in energy.It is necessary to drink vitamin complexes in ketosis in the diet.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- Cardiovascular disease;
- Diseases of the digestive system, liver and kidneys;
- Lipid metabolism disease.
Keto diet types
The keto diet is the best way for women to burn fat.The power circuit does not work and tries to store it on fat cells.A ketogenic diet is just a rebuilding metabolic process.There are three types of this diet, all of which are different, but some are different.Thanks to diversity, every woman can choose the right choice for herself.The standard ketot diet is a more affordable and effective option.Throughout the diet, it is necessary to minimize the amount of carbohydrates.This diet is perfect for women in the gym.Motivational diet is a diet that always requires an increase in carbohydrates after exercise.TargetIncreaseThe specification of carbohydrates is to supply the body with depleted glucose, thereby ensuring higher efficiency in training.Its essence is to replenish the body with carbohydrates when it is poorer.With the introduction of carbohydrate-based products, each woman will decide separately because each woman has her own body.Women who just want to lose weight should start with a standard keto diet.Within one week, you can evaluate the general conditions and effectiveness of the training.If your health worsens and you don’t have the strength to attend classes at all, then your body needs carbohydrates.In this embodiment, it is important to regulate diet.
Who shouldn't use this diet instead?
Based on the available data, you should not switch to keto foods if the following method is as follows.
- There are products for the treatment of diabetes and blood pressure.
- You are currently breastfeeding.
Reject Responsibility: It is not recommended to switch to a ketogenic diet without discussing your decision with a qualified doctor.It is necessary to replace certain medicines based on the lifespan of Keto's diet.
What products are included in the diet menu?
Keto Diet - List of items that need to be allowed on the table.You must open:
- Pork, beef, chicken, fish;
- seafood;
- egg;
- Fresh vegetables;
- greasy dairy products;
- Nuts (they contain a lot of protein and fat);
- berry
In addition to clean water without gas, you can also drink green tea or sugar coffee.The list of prohibited ketone products includes:
- Starchy ingredients (bread, rice, potato);
- Sugar (cake, cake, ice cream, jam);
- Sweet fruit;
- Cereals and pasta;
- Sweet drinks, juices, carbonated drinks.
It is not recommended to exceed the allowed protein standards: its excess occurs in glucose and interrupts the transition of ketosis, thereby inhibiting the process of burning fat.
Drinks and alcohol
Drinking juice (even natural), fresh water and mineral water is strictly prohibited.Drinking is not recommended.The exceptions are dry red wine, unsweetened cocktails and strong drinks (gin, rum, vodka, whiskey).The basis of the diet should be: pure water; all types of tea; herbal recipes are concentrated to your taste; stevia cocoa; natural coffee (please enjoy it if you add cream).
Menu week
A detailed weekly keto diet menu for both men and women to lose weight:
| Day/week time | on Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| breakfast | 2 boiled eggs, 30 gr.cheese, Protein cocktail 50 gr. coffee |
OMLET 3 eggs, Beetroot salad 150 gr.,coffee |
1 egg, Half avocado, 150 gr.Grilled salmon with vegetables |
Omlet of two eggs and fried bacon and cheese, coffee |
Two eggs from Yaichitsa with mushrooms and cheese. coffee |
Three eggs with cheese, Green salad, coffee |
Smoked salmon with grilled tomatoes 250 gr. 1 boiled egg |
| snack | 30 grams of almonds, apple |
Smoothie with nuts, milk and cheese (30g nuts, 200ml. Milk, 50g cheese) | Cheese balls with yogurt (150 ml yogurt, 30 g. | Protein cocktail 40 gr. Grapefruit |
Vegetable Sticks (3-5 PCs). | 30 gr.pistachio | Smoothie with milk, nuts and cheese (50 g. cheese, 30 g Orekhov, 200 ml milk) |
| dinner | 170g stewed chicken breast, 150 gr.salad |
200 gr.Fried beef, Stewed zucchini 150 gr. |
200 gr.Grilled turf with cheese and herbs | 200 gr.Barbecue, Salad 150 gr. |
Pork steak 200 gr. Stewed vegetables 100 gr. |
170 gr.Beef stew, Boiled broccoli 150g. |
150 gr.Fried pork and vegetables |
| dinner | 150 gr.salmon, 1-2 cucumbers. |
150 gr.tuna, Boiled asparagus 50 gr. |
Seafood salad (40g shrimp, 40g squid, 10gr. Olivkovo oil, cucumber, cheese 20g., 1 cooked egg) | 200 gr.Grilled shrimp, Spinach salad and cheese 100g. |
Baked halibut with vegetables and cheese 200g. | Salmon with vegetables and cheese in 200g pattern. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| The second dinner | 150 gr.cottage cheese | Casein 30g | 150g cheese | Casein 50 gr. 100 gr.cottage cheese |
A cup of kefir, 100 gr.cottage cheese |
Cheese 200 gr. | Casein 50 gr. 100 gr.cottage cheese |
When switching to ketosis, diet relaxation is usually not allowed due to various dietary restrictions.Daily use of chitmil in the form of fast food or candy interrupts metabolic changes and reduces the effectiveness of weight loss.Keto Diet: Menu for the Week, Keto Diet Product List: Menu for the Week, Product List.
Open ketogenic annotation
It’s easy to find dishes suitable for a ketogenic diet in the restaurant menu.Most restaurants offer certain types of meat and fish.Order with extra vegetables and replace at least some products with high carbohydrate content.Egg plates are also a good choice, such as fried chicken bolts or fried eggs with bacon.Another option is a hamburger without sandwiches.Instead, you can put down the sandwich and switch to vegetables.Add avocado, cheese, bacon or eggs.At Mexican restaurants, enjoy at least some types of meat, including other cheeses, avocado sauce, salsa or sour cream.For desserts, ask for double cream for cheese or berries.Bottom line: During the meal, choose meat, fish or egg dishes.Order other vegetables to replace carbohydrates and starch and replace cheese with dessert.
Possible consequences and side effects
The Ketogenic Diet thinks you will follow all the tips: reduce carb consumption, increase fat intake and make sure to drink about 4 liters.Adverse reactions usually occur in beginners and are mainly associated with dehydration or vitamin deficiency.Make sure you drink a lot and eat nutritious trace elements.Side reactions may include appearance:
- Twitching is a sign of lack of magnesium.Twitches usually win in the evening or in the morning.To get rid of their experts, it is recommended to supplement water and salt balance and use omega-3 acid to add additives.
- constipate.One common situation that it occurs is dehydration.Solve surface barriers: Increase water use.If you don't help, you must use probiotics or increase fiber consumption.
- Accelerate the heartbeat.Start taking polyvit protein taken with food additives of calcium and magnesium, creatine monohydrate.The presence of indigestion can cause abdominal pain, sore hair, and heartburn.If this symptoms occur, it is worth a little bit of trying to limit fat use.
- Itching, knot av.They occur due to skin irritation of acetone, which leaves the body behind.Try taking a shower regularly and choosing clothes that are not suitable for your body.
Results of the keto diet
According to studies on weight loss, the following characteristics were observed within 2 weeks of Catholic nutrition:
- Loss of appetite;
- Lose weight 3-7 kg;
- Improve performance;
- Increase the amount of attention;
- Eliminate sleep disorders.
Side effects of protein diet:
- constipate,
- The nausea of the first day,
- Muscle fatigue.
The keto diet is very good for weight loss, but experts do not recommend holding it within a month.It is only suitable for short-term use, and when switching to a constant diet, it can lead to ketoacidosis, dehydration and system development.Thank you for your attention!