The mass insanity of the inhabitants of social networks on a embossed lean figure with pumped muscles leads to the creation of a new ideal of beauty. In an effort to get the body of a dream, girls are tired of training in the gym and find new power systems, not understanding why they cannot achieve the desired result. One of these methods is a ketose diet.
The essence of the keto-diet
A ketogenic diet is a type of nutrition in which the body turns into a machine for burning fat.
The principle of nutrition is the consumption of a small amount of carbohydrates, in which a deficiency of glucose and rapid energy appears. Taking carbohydrate hunger, the body begins to produce an alternative type of fuel - ketones.
Thus, the creation of energy for any type of vital activity is replaced by glycolysis (decay of carbohydrates) with lipolysis (splitting of fats).
The essence of the keto -diet: the body achievement of a state called ketosis, the evolutionary meaning of which is to survive in conditions of carbohydrate deficiency. For losing weight, this is a chance to reduce the fat layer, dry and find a beautiful embossed body.
Do not confuse ketosis and ketoacidosis - a pathological condition leading to a shift in the acid -base balance and threatening the patient's life. With ketosis, ketone bodies appear in a sufficient amount to replenish energy, not exceeding the norm.
Contraindications for a ketogenic diet
Changing the physiological processes in the body, Keto diet cannot be considered proper nutrition.
Follow her is contraindicated:
- Pregnant;
- women on breastfeeding;
- children under 18 years of age;
- patients with diseases of the digestive, cardiovascular, urinary systems;
- Patients with diabetes.
Before using a ketogenic diet for weight loss, you need to make sure of your health and consult with a specialist:
- the launch of ketosis in the body in conditions of diseases of systems and organs can lead to ketoacidosis, which entails irreversible changes and even death;
- Changing the food intake system without preliminary examination with a pathology previously unknown to the patient can cause a deterioration in the condition (for example, with unlucky diabetes).
The pluses of keto-diet
The undoubted advantages of a ketogenic type of nutrition include:
- Fast weight loss. Depending on the individual characteristics of the losing weight, in a week on a keto-diet you can drop from 2 to 5 kg.
- Low muscle loss. Weight loss occurs due to fat burning: it is consumed to create energy.
- Lack of hunger: nutrition is not low -calorie, but does not include quick carbohydrates that only increase appetite.
- Constant influx of strength. Ketosis provides the creation of energy from accumulated fat, without forcing the body to spend it on carbohydrate processing.
Cons of keto-diets
Despite the significant advantages of a ketose diet, one cannot deny the harm that she can do to the thinner:
- The occurrence of ketoacidosis with all the ensuing consequences (coma, death).
- Constipation (and therefore intoxication by decay products) as a result of the use of a small amount of fiber.
- Far heartbeat, a sharp decrease in blood pressure.
- Problems with the skin and its derivatives due to deficiency of B vitamins (hair loss, rash, skin itching).
- Nausea, vomiting, discomfort in the abdomen in the presence of stones in the gall bladder.
- Reducing physical activity in case of familiar nutrition is predominantly fast carbohydrates.
- The occurrence of muscle seizures as a result of the loss of glycogen, electrolytes and water.
Keto diet calls for:
- control of the choice of products suitable for the diet;
- Constant brushing of the teeth, which allows you to get rid of the smell of acetone from the mouth of the losing weight when the ketones production.
Keto diet rules
The basic principle of a ketose diet is compliance with the following rules:
- Competently enter the power system using carbohydrate loading. On the first day and every two weeks it is necessary to introduce carbohydrates into the diet in the amount of 1 g per kg of body weight of the losing weight. It can be cereals, fruits, vegetables, but they need to be consumed for 12-18 hours, and then restore a low-carb diet.
- There are at least 5 times a day; Enter the last meal no later than three hours before bedtime, so as not to load the digestive tract with work.
- Reduce salt consumption.
- Increase fluid volume to 4 liters per day. Do not adhere to a certain figure: you need to drink according to the need, but a little more.
- Reduce carbohydrate intake to 50 g per day, and leave the amount of proteins and fats in normal quantity for weight and physical activity.
- Exclude sweets, fruits, legumes, flour and cereals.
In accordance with the BSU content, it is necessary to change the calorie content of the diet. Keto diet for weight loss provides for reducing calories by 500 kcal.
During the decay of 1 g of fat, energy is released, equivalent to 9. 3 kcal, and 1 g of carbohydrate - 4. 1 kcal. Accordingly, increasing the amount of fats in the diet, a person increases the calorie content of dishes.
Signs of ketosis
How accurately you comply with the rules of a ketogenic diet - the result and the process of losing weight will be so effective.
To understand whether the process of splitting fats (lipolis) has been launched will help you with knowledge of the main signs of ketosis (physiological):
- weight loss;
- "fruit" smell from the mouth;
- increased blood ketones;
- decrease in appetite;
- improving memory and concentration;
- insomnia.
In the first week on Keto-Dita, you can pay attention to a decrease in overall performance, fatigue and digestive disorder.
The transition to a ketosis state occurs in 1-2 weeks. As the body gets used to the lipolysis, the symptoms disappear without a trace.
Tips before the start of a ketogenic diet
Losing weight quickly with a ketose diet is possible if the required number of macro elements are correctly calculated.
At the beginning of the restructuring of the nutrition, leave the ratio of proteins and fats in a proportion of 1: 1, and then - 3: 1.
Example: calorie content of the diet for a losing weight woman - 1650 kcal. With a sedentary lifestyle, the calculation of BJU is: 75 g, 138g, 20g, respectively.
Wanting to increase the calorie content, you need to add oil, nuts to Rairion, and to reduce the daily high -rope - to remove protein -containing products.
Chitmil at Keto-Dita
Relaxations in the diet, familiar to various restrictions in nutrition, are not permissible in the process of switching to ketosis.
Chitmil in the form of one -day consumption of fast food or sweets will violate metabolic shift and reduce the effectiveness of losing weight.
Classification
There are three types of ketogenic diet:
- Basic, in which a carbohydrate load is not introduced, with a moderate protein content and a high level of fat. It is recommended to lose weight without training and leading an active lifestyle.
- Targeted, the basis of which is the principle of the distribution of carbohydrates for the clock for better consumption: the period of the training window, before and after physical exertion. Thus, the losing weight with the help of sports will not suffer from energy deficit.
- Cyclic, including alternating low and high amounts of carbohydrates. The type of power includes one fasting day a week, in which the amount of fat is reduced. This allows you to make up for the level of glycogen in the liver and maintain a form for sports.
List of products
A complete list of products that can be eaten on a keto-diet is as follows:
- Meat. Unprocessed animal products, preferably organic, grown without hormones. When choosing meat, it should be remembered that carbohydrates are added to sausages, sausages, cutlets (they should be no more than 5%).
- Eggs. Boiled, fried, Pashot, in the form of omelet - are an ideal combination of fats and proteins.
- Dairy products: hard cheese, fat cottage cheese, sour cream, milk, fermented baked milk.
- Fish, seafood. Fat marine products are great for a ketose diet, but when preparing it, you should avoid panning.
- Plant fats: sunflower, olive, coconut, rapeseed, linseed oils and sauces based on them.
- Nuts and seeds will help to gain the necessary percentage of fats in the diet.
- Vegetables with a high content of fibers are predominantly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruits
What can you drink
For keto-diets, ideal drinks will be:
- pure water;
- green or black tea;
- Coffee without sugar.
Keto drinks can be attributed to Latte without sweeteners, wine, coconut water.
Sweeteners with a ketogenic diet
Direct sugar substitutes do not affect blood sugar, but can negatively affect weight and maintain craving for sweet foods.
One of the most harmful sweeteners are:
- Agawa syrup;
- fructose;
- honey;
- concentrated fruit juice;
- maple syrup.
They have high calorie content and are identical to white sugar in harmful properties (increase in body weight, the risk of insulin resistance, the effect on the liver and kidneys).
If you need a sweet from time to time, you should choose stevia or erythral. These substances:
- not toxic;
- do not contain carbohydrates;
- Safe for health.
However, like all sweeteners, increase appetite, increase gas formation in the intestines and have an unusual taste.
That you can’t eat with a ketogenic diet
The list of prohibited keto products includes:
- starch -containing ingredients (bread, rice, potatoes);
- sugar (sweets, pastries, ice cream, marmalade);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juices, soda.
It is not recommended to exceed the permissible protein rate: its excess passes into glucose and violates the transition not ketosis, inhibiting the fat burning process.
Menu for a week
The plan of the approximate menu for 7 days for the basic keto-diet will make it possible to understand the principle of nutrition. The next weeks you can replace the products with similar ones or repeat the previous diet each time.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| Breakfast | Omlet with cheese | Cottage cheese with sour cream | Cottage cheese casserole | 2 boiled eggs, green salad | whole grain toast with fish and egg | Boiled breast, avocados | 2 eggs soft, baked apple |
| Dinner | chicken soup with broccoli | stewed chicken with cheese, salad of Chinese cabbage | Styros for steam with peas and broccoli | cod, toast with butter | Vegetable casserole, steak | Suffle from chicken with vegetables | pork chopping, asparagus and spinach |
| Dinner | yogurt | Fish cutlet | Mushrooms with asparagus and sour cream | Adequate Nuta | Cottage cheese with ash and apple | Omlet with broccoli and mushrooms | Cottage cheese with sour cream |
The results of the keto-diet
For 2 weeks of compliance with keto-feeding, according to research, the thinners noted the following features:
- loss of appetite;
- weight loss by 3-7 kg;
- increased performance;
- improvement of concentration;
- Sleep disorder.
Most experienced side effects of protein-fat food: constipation, nausea in the first days, muscle fatigue.
Keto diet for weight loss turned out to be effective, but experts do not recommend adhering to it for more than a month. It is safe only 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.