The ketogenic diet belongs to the category of low carbula.When observing for the functioning of the body, the ketones obtained from fat following the liver are used.Other names of the diet are ketone or low in Carb.
There are some products with a high level of carbohydrate content.If you eat them, the generation of glucose and insulin generation begins in the body.Glucose is a source of universal energy, which is the easiest to use.Insulin is necessary for the spread of glucose through the body using the circulatory system.Since the body receives energy from glucose, fats are deposited in extreme cases.
If you reduce the intake of carbohydrates, the ketosis process begins.The state of ketosis occurs with a decrease in the amount of food consumed.The liver begins to produce free fatty acids that come from fatty reserves.
Keton are substances that play an important role in body metabolism.The essence of the diet is not to reduce the caloric content of the diet, but to reduce carbohydrate consumption.
Keton dietary requirements
Without prejudice to the power mode, the amount of carbohydrates should be less than 15 g per day.As sources of carbohydrates, choose vegetables, nuts and dairy products -caseari.
From the diet it is necessary to exclude:
- flour and pasta, cereals;
- Tuberose plants - potatoes, iams;
- legumes;
- fruits with the exception of avocado and carambola;
- Carbonized and alcoholic beverages;
- Drinks containing caffeine;
- All products containing sugar.
The following products are allowed to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curly cabbage);
- vegetable crops;
- mushrooms;
- sausages;
- Lattiero -Caseari products with a high fat content;
- SUBSTRANT SUBLE.
Recommendations to reach Chetosis
Limit the amount of carbohydrates up to 35-50 g per day.
Reduce the number of proteins consumed.1.4-1.7 g.
Grasso is the main source of energy in a diet.Don't worry about their consumption.
Drink more liquids (up to 4 liters per day).
Exclude snacks to prevent a strong increase in insulin.
Increases physical activity.Enough 20-30 minutes of lessons per day.
Keto-snat variety
There are 3 main types.
Standard or classic
Used by most people.When you use it, fats in food should prevail and carbohydrates are in the last place.This diet is suitable for people with a low physical activity level.
Target
Before training it and after it, you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated drinks with sugar, alcohol and fast food).In the rest of the days, you should join the classic version of the diet.
Cyclic
This dietary option is suitable for bodybuilding.The essence of the diet is of alternating periods with low carbohydrates and high in the diet.Several times a week, glycogen reserves are supplied by reducing fats in food and increasing proteins.
The diet is also suitable for people who lead an active lifestyle with intense mental and physical activity.
Keto diet menu
Breakfast
Coffee (without caffeine) with the addition of butter or coconut oil (1 tablespoon), 3 boiled or fried eggs with the addition of courgettes and spinach (optional).
Dinner
½ avocado with grated hard varieties, chicken meat, fish or lamb, 2 tablespoons.the.olive oil.
Afternoon snack
Celery or avocado, walnuts.
Dinner
Salmon, chicken or beef cooked on fats, lard or ghi.Vegetables with a low carbohydrate content (cabbage, tsukkini, spinach) seasoned with olive oil or coconut.
Contraindications of a ketogenic diet
You can't follow a diet:
- women during pregnancy and breastfeeding;
- patients with diabetes and people with a high level of cholesterol in the blood;
- affected by gastrointestinal diseases, heart and kidneys;
- have problems with the work of the thyroid gland;
- Patients with porphyry.
The advantages of a ketogenic diet
With the help of a diet, you can lose weight, increase the energy level, improve physical and mental conditions.
Keton contribute to increasing mental performance.
The low -content diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
A decrease in the amount of carbohydrates reduces inflammatory skin processes, helps to cope with acne.
Disadvantages of a low carbohydrate diet
A strong smell of acetone from the mouth and sweat glands.This is due to the acceleration of fat metabolism and is the norm.The concentration and strength of the smell depend on the amount of subcutaneous fat.
A painful condition that recalls a cold.Migraines, attacks of irritability, nausea, insomnia and even convulsions may occur.In the latter case, the use of electrolytes helps.
Constipation due to the lack of fiber and magnesium in the diet.
The possible presence of ketoacidosis with a variety of diabetes dependent on insulin.
Repettto keto-pluer
If there are no health problems, but I want to lose even more, you can get the diet in a month.The second time its duration can be extended to 2 weeks.
When adding 1 week each time, the total duration of the diet can be stretched for 2 months.You can't follow a diet for more than two months.