Hello everyone!A low -load keto diet will require that it reduces carbohydrates at 10% of your daily Bju.At the same time, the amount of fat and protein increases.There is a state of ketosis in which fat deposits are burned.The storage of this type of food must last from 2 to 4 weeks.We understand the difficulties.Cetosis occurs after the exclusion of carbohydrates that produce glucose from food and its replacement with "ketone bodies".With a lack of glucose, the liver converts fat into ketones, which becomes the main source of energy.Insulin level is reduced in the body, fast fat burning in subcutaneous deposits is produced.The transition to the state of ketosis occurs after 7-14 days.Its symptoms are the lack of a feeling of hunger and the smell of acetone of sweat, urine and mouth, a common need to urinate and dry the mouth.For the liver to produce ketones, the following conditions must be met:
- Increase fat intake, since they act as "fuel" for the body.
- Reduce the amount of carbohydrates at 30-100 g.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 of weight.
- Rek the snacks or reduce your 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 can feel that Ceto-Dieta is an ordinary low carbohydrate diet.In fact, this is not at all the case.According to the principles of influencing the body, this system reminds the Atkins diet, which is very popular.Tectonic nutrition restores the body from normal glycolysis to lipolysis, and time is adequate.Therefore, to obtain fruits, it is necessary to observe a ketogenic program for 2-3 weeks.In addition, it should not expect a significant loss of fat in the body in the first week, since at that time the body has not yet changed to a new regime and continues to process the remaining carbohydrate reserves.The body's body phases are seen as follows:
- First. It lasts 12 hours after the last food intake in carbohydrates.At this time, the body completely exhausts existing glucose reserves;
- Second.It lasts 24-48 hours.At this time, the body uses glycogen reserves contained in the liver and muscles;
- Third. The beginning of the Perestroika of metabolism.The body seeks carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Four. Start the seventh day.The body adapts to the lack of carbohydrates and is restored in a ketogenic state, freed from proteins as a source of energy.
In addition to the previous steps, there is one more: a safe output of a diet.You cannot immediately change a real diet that contains carbohydrates.The body must adapt again, but this time it must adapt to glycolysis.For this reason, carbohydrates must be administered uniformly, increasing their amount by a maximum of 30 g per day.
Pros and cons of the keto diet
Great efficiency. With precise compliance with all the rules of Ceto-Dieta and constant physical exercises in sports, it not only loses excess weight, but also obtains seductive relief.There is no hunger.Since all proteins and fatty products are very nutritious, their digestion takes a long time.The appetite has no time to play.Excess weight does not return.Often, after a hungry diet, the discarded kilograms return to their double -degree carriers.Since food intake is frequent and very nutritious, ceto-dita reviews on the effect of weight loss indicate only a long result.Negative sides. A significant tendency to proteins can cause digestive obstruction.To avoid this, it can bring bran or fiber inside, washing with a large amount of pure water.The low carbohydrate content causes sensory instability and bad work.After a while, these symptoms disappear, since the body is reorganized in the lipolysis process.Due to the reduction of the energy source, carbohydrates disperse the lack of vitamins and minerals.It is necessary to drink a vitamin complex during a diet for ketosis.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- cardiovascular disease;
- Diseases of the digestive system, liver and kidneys;
- Lipid metabolism diseases.
The keto diet variety
The keto diet is the most excellent way to burn fat in women.The power circuit does not forge the body, trying to stock up on fat cells.The ketogenic diet simply reconstructs metabolic processes.There are three types of this diet, they are all different, but a bit different.Thanks to the variety, each woman can choose the right option for itself.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 ideal for women in the gym.A motivating diet is a diet that always requires an increase in carbohydrates after sports.Goal increase Carbohydrate rules are body supply with exhausted glucose, which guarantees greater training efficiency.Its essence is to replace the body with carbohydrates when it is more impoverished.With the introduction of carbohydrate -based products, each woman decides separately, since each one has their own body.Women who just want to lose weight should start with a standard keto diet.In a week you can evaluate the general conditions and the effectiveness of training.If your good gets worse and simply does not have the strength for the lessons, then the body needs carbohydrates.In this realization, it is important to regulate a diet.
Who should not change to such diet?
According to the available data, you should not change to Keto-Comida if:
- There are products for the treatment of diabetes and blood pressure;
- You are currently breastfeeding.
Rejection of responsibility: It is not recommended to change to a ketogenic diet without discussing your decision with a qualified doctor.From time to time, it is necessary to replace some pharmaceutical products according to the type of life of the Keto diet.
What products are included in the diet menu?
Ceto diet: A list of allowed articles on the table is needed.You should turn on:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Fatty dairy products;
- Nuts (contain a large amount of proteins and fats);
- Berries
In addition to clean water without gas, you can drink green tea or sugar coffee.The list of prohibited keto products includes:
- Ingredients with starch (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 allowed protein standard: its excess occurs with glucose and interrupts the transition to ketosis, suppressing the fat burning process.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (even natural), fresh water gas and mineral water with gas.It is not recommended to drink alcohol.The exception is only dry reddish wines, sugarless cocktails and strong drinks (Geneva, Ron, Vodka, Whiskey) in moderate quantities.The diet base must be: pure water;All types of tea;Herbal decoctions to your liking;Cocoa, Stevia;Natural coffee (appreciated if you drink it with the addition of cream).
Menu for a week
A detailed weekly menu for Ceto-Dieta, 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 |
3 eggs, Beet salad 150 gr., Coffee |
1 egg, Half of the avocado, 150 gr.Baked salmon with vegetables |
I go with two eggs with fried bacon and cheese, coffee |
Yaichita with two eggs with mushrooms and cheese, coffee |
Three eggs with cheese green salad, coffee |
Smoked salmon with baked tomatoes 250 gr. 1 boiled egg |
| Sandwich | 30 g of almonds, apple |
Walts with nuts, milk and cottage cheese | Cheese balls with yogurt (150 ml of yogurt, 30 g. Shared) | Protein cocktail 40 gr. grapefruit |
Vegetable sticks (3-5 PCs). | 30 gr.Pistachos | Milk, nuts and caster (50 g. Cecas Catape, 30 G. Orekhov, 200 Ml. Milk) |
| Dinner | 170 grams of guided chicken breast, 150 gr.salad |
200 gr.fried meat, Guisado zucchini 150 gr. |
200 gr.Baked Turdes with cheese and herbs | 200 gr.baked meat SALAD 150 GR. |
Pork 200 gr. 100 gr stew vegetables. |
170 gr.stewed meat, Boiled broccoli 150 gr. |
150 gr.fried pork with vegetables |
| Dinner | 150 gr.salmon, Cucumbers 1-2 PC. |
150 gr.tuna, Boiled asparagus 50 gr. |
Seafood salad (40 g. Shrimp, 40 g. Squid, 10 Gr. Olivkovo oil, cucumber, cheese 20 g., 1 boiled egg) | 200 gr.Grill Shrimp, Spinach salad with cheese 100 g. |
Platija baked with vegetables and cheese 200 gr. | Salmon style with vegetables and cheese 200 gr. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| The second dinner | 150 gr.Cottage cheese | Casein 30 grams | 150 grams of cottage cheese | Casein 50 gr. 100 gr.Cottage cheese |
A glass of kefir, 100 gr.Cottage cheese |
Clause Cheese 200 gr. | Casein 50 gr. 100 gr.Cottage cheese |
Relaxation in the diet is not allowed, usually due to various dietary restrictions, by changing to ketosis.Chitmil in the form of daily use of fast or sweet food will interrupt metabolic changes and reduce the effectiveness of weight loss.Keto diet: menu for a week, list of diet products keto: menu for a week, list of products.
Open ketogenic notes
In the restaurant menu, it is completely easy to find suitable dishes 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 additional 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 drop a sandwich and change to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least some types of meat with additional cheese, guacamole, salsa or sour cream.For dessert, request cheese or double cream with berries.In a nutshell: during the food, choose meat, fish or egg dishes.Request additional vegetables to replace carbohydrates and starch, take cheese for dessert.
Possible consequences and side effects
A ketogenic diet believes that all tips will follow: reduce carbohydrate consumption, increase fat intake and make sure about 4 liters.Adverse reactions often appear in beginners and are mainly associated with dehydration or lack of vitamins.Be sure to drink a lot and eat good elements trace of nutrients.Side reactions may include appearance:
- Seizures are a sign of lack of magnesium.Seizures often win at night or in the morning.To get rid of its specialists, it is advisable to replace the balance of salt from the water and take additives with omega-3 acids.
- Constipation. A common circumstance of its occurrence is dehydration.Solve obstacles to the surface: increase water consumption.If you have not helped, you should use probiotics or increase fiber consumption.
- Accelerated beat. Start drinking polyvitamins with calcium and magnesium, food additives with creatine monohydrate.The presence of dyspepsia causes abdominal pain, sour eruption, stomach acidity.If such symptoms appear, it is worth trying to limit the use of fat.
- Itching, scabies. They occur due to skin irritation with acetone, which leaves the body with later.Try to have a shower frequently, choose clothes that are not suitable for your body.
The results of a ketone diet
Within the 2 weeks of Catholic nutrition, according to studies to reduce weight, the following characteristics were observed:
- loss of appetite;
- 3-7 kg weight loss;
- higher performance;
- Improved attention volume;
- Sleep disorder elimination.
Side effects of a protein and fat diet:
- constipation,
- Nausea the first day,
- muscle fatigue
The keto diet diet for weight loss was excellent, but experts do not recommend keeping it for a huge month.It is only harmless to short -term use, and when changing to a constant diet can lead to the development of ketoacidosis, dehydration and systems.Thank you for your time!