Hi everything!Low Ket diet will require you to reduce carbs to 10% of your daily BJE.The amount of fat and protein is increasing at the same time.There is a state of ketosis in which fat deposits are burned.Storage of this type of food should take 2 to 4 weeks.We understand difficulties.Ketosis occurs after the exclusion of carbohydrates that produce glucose from food, and their exchange with "ketone bodies".With the lack of glucose, the liver becomes fat in Ketone, which become the main source of energy.The level of insulin in the body is reduced, the rapid fat burning in subcutaneous deposits appears.The transition to Ketosis is reported after 7-14 days.His symptoms are the lack of feeling hungry and the fragrance of acetone from sweat, urine and mouth, a common need for urinating and drying mouth.In order for the liver to produce ketone, they must meet the following conditions:
- Increases fat intake because they act as "fuel" for the body.
- Reduce the amount of carbohydrates at 30-100 g.In one day - at least 10% BJSC standards.
- Drink plenty of water?2-4 l.Day to prevent dehydration.
- Include protein products in your diet: 1.5-2 g / 1 kg weight.
- Refuse snacks or reduce their number to 1-2 per day.Sport is a light walk and a long walk.
Keto Diet: Duration, Steps, Adaptation
From time to time, you may feel that Keto diet is a regular diet with a low coat.In fact, that is not the case at all.According to the principles of influence on the body, this system is very reminiscent of Atkins Diet, which is very popular.The tectonic diet restores the body from normal glycolysis in Lipolysis, and the weather is suitable.Therefore, a ketogenic program for 2-3 weeks should be observed for the purchase of fruits.In addition, you should not expect significant fat loss in the body in the first week, because the body has not yet crossed into a new regime and continues to process the remaining carbohydrate reserves.The body's body phases look as follows:
- First. It lasts 12 hours after the last food entry of carbohydrates.At this point, the body completely exhausts existing glucose reserves;
- Else.Lasts 24-48 hours.At this point, the body uses glycogen reserves contained in the liver and muscles;
- Third. Start of perestroic metabolism.The body seeks carbohydrates in fatty acids and proteins, including those contained in the muscular mass;
- Fourth. Start 7. Day.The body adapts to the lack of carbohydrates and is renovated in ketogenic condition, exemption from proteins as energy sources.
In addition to previous steps, there is another: safe output from the diet.You can't move immediately to the right diet containing carbohydrates.The body needs to be adjusted again, but this time it should be adjusted to glycolysis.For this reason, carbohydrates should be staged evenly, increasing its amount for a maximum of 30 g per day.
Advantages and disadvantages of keto diet
Great efficiency. With precise compliance with all the rules of keto-diet and permanent physical exercises in sports, not only losing excess weight, but also acquire seductive facilitation.No hunger.Since all proteins and greasy products are very nutritious, their digestion takes a lot of time.Appetite has no time to play.Excess weight does not return.Often, after a hungry diet, discard kilograms return to their carriers in a double degree.Since food intake is common and very nutritious, reviews about Keto-DiTi about the effect of weight loss indicate only a long result.Negative sides. Significant tendency to proteins may cause indigest obstruction.To avoid this, you can bring a brown or fiber from the inside, washed out a huge amount of clean water.Low carbs content causes sensory instability and bad operation.After a while, these symptoms disappear, because the body reorganizes in the lipolysis process.Due to the reduction of energy sources - carbohydrates to rarest disadvantage 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 kidney;
- Lipid metabolism diseases.
Dietary Diet Keto
Keto Diet is the most beautiful way to burn fat in women.The power circle does not progress the body, trying to water on greasy cells.Ketogenic diet simply restores metabolic processes.There are three types of this diet, they are all different, but a little different.Thanks to variety, every woman can choose a real option for himself.The standard ketot diet is more affordable and efficient option.Through a diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women in the gym.The motivating diet is a diet that always requires an increase in carbohydrates after sports.Objective increased Carbohydrate norms are the supply of bodies with exhausted glucose, which ensures greater training efficiency.Its essence is to compensate for the body of carbohydrates when it is impoverished.With the introduction of carbohydrate-based products, each woman decides separately, because each has his body.Women who just want to lose weight should start the way with a standard keto diet.In a week, you can estimate the general terms and efficiency of training.If your welfare is worse and there is simply no power for lessons, then the body needs carbohydrates.In this incision, it is important to regulate a diet.
Who shouldn't go to such a diet?
Based on available data, you should not switch to keto-food if:
- There are products for treatment of diabetes and blood pressure;
- Now breastfeed.
Refusal of responsibilities: It is not recommended to switch to ketogenic nutrition without talks about 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's child.
What products are included in the diet?
Keto Diet - A list of allowed items on the table is needed.You must include:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Fat Dairy products;
- Walnuts (containing a huge amount of protein and fat);
- Bobys
In addition to gas cleaning without gas, you can drink green tea or coffee coffee.List of forbidden keto products includes:
- Starchy Ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jams);
- sweet fruit;
- Cereals and pasta;
- Cute drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permitted protein standard: its excess comes with glucose and interrupt the transition to ketosis, suppressing the fat ignition process.
Drinks and alcohol
It is strictly forbidden to drink fruit juices (even natural), fresh water and mineral water with gas.No drink alcohol is recommended.The exception is only dry reddish wine, unsweetened cocktails and strong drinks (gin, rum, vodka, whiskey) in moderate quantities.The basis of the diet should be: clean water;All types of tea;Herbal decodes to your taste;Cocoa, stevia;Natural coffee (appreciated if you drink with the addition of cream).
Me for a week
A detailed weekly menu for keto-nutrition, which is suitable for weight loss for men and women:
| Time of the day / week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 cooked eggs, 30 gr.Cheese, Proteinski cocktail 50 gr. coffe |
Omelet of 3 eggs, BUTE salad 150 gr., Coffee |
1 egg, Half of avocado, 150 gr.Baked salmon with vegetables |
Omelet two eggs with fried bacon and cheese, coffe |
Yaichitsa of two eggs with mushrooms and cheese, coffe |
Three eggs with cheese, Lettuce, coffe |
Smoked salmon with roasted tomato 250 gr. 1 cooked egg |
| Snack | 30G almonds, apple |
Smoothies with walnuts, milk and cottage (30 years, 200 ml. Milk, 50 years. Cottage) | Cheese balls with yogurt (150 ml yogurt, 30 g. Stocks) | Protein cocktail 40 gr. grapefruit |
Herbal sticks (3-5 pcs.) | 30 gr.pistachio | Smoothies with milk, nuts and cottages (50 years. Cottage, 30 g. Orekhov, 200 ml. Milk) |
| Dinner | 170 grams of chicken chicken chicken chicken, 150 gr.salad |
200 gr.fried beef, Piriana zucchini 150 gr. |
200 gr.Baked turf with cheese and herbs | 200 gr.Roasted meat, Salad 150 gr. |
Pork steak 200 gr. Piri vegetables 100 gr. |
170 gr.Pirian beef, Cooked broccoli 150 gr. |
150 gr.Fried pork with vegetables |
| Dinner | 150 gr.salmon, Cucumbers 1-2 pcs. |
150 gr.Tuna, Cooked asparagus 50 gr. |
Sea salad (40 g. Shrimp, 40 g. Squid, 10 gr. Olive oil, cucumber, cheese 20 g., 1 cooked egg) | 200 gr.Barbecue shrimp, Spinach salad with cheese 100 g. |
Baked dishes with vegetables and cheese 200 gr. | Salmon style with vegetables and cheese 200 gr. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| Other dinner | 150 gr.Cottage | Casein 30 grams | 150 grams of cottage | Casein 50 gr. 100 gr.Cottage |
Cup Kefir, 100 gr.Cottage |
Cottage 200 gr. | Casein 50 gr. 100 gr.Cottage |
Relaxation in the diet is not allowed, usually due to different dietary restrictions, when moving to ketosis.Chitmil in the form of day-to-day use of fast food or sweets will terminate metabolic changes and reduce the effectiveness of losing weight.Keto Diet: Menu in a week, list Keto Diet product: Menu for a week, product list.
Open ketogenic notes
In the restaurant menu, it is completely easy to find the dishes suitable for ketogenic nutrition.Most restaurants offer some types of meat and fish.Order and replace at least some products with a high carbohydrate content with an additional part of vegetables.Egg dishes are also a good option, such as a fried egg or fried egg with bacon.Another option is hamburgers without sandwiches.Instead, you can drop a sandwich and switch to vegetables.Add avocado, cheese, bacon or eggs.In the Mexican restaurants, enjoy at least some kinds of meat with extra cheese, Guacamole, salsa or sour cream.For dessert, ask for cheese or double cream with berries.Bottom line: Select meat, fish, or egg dishes during meals.Order additional vegetables for replacing carbohydrates and starches, take a dessert cheese.
Possible consequences and side effects
Ketogenic diet believes you will follow all tips: Reduce carbohydrate consumption, increase fat intake and be sure to drink about 4 liters.Undelictive reactions often appear in beginners and are mainly related to dehydration or lack of vitamins.Be sure to drink a lot and eat good nutrients traces.Side reactions may include appearance:
- Convulsions are a sign of magnesium shortages.Convulsions often win at night or in the morning.To get rid of your experts, it is advisable to fill a water salt balance and take additives with omega-3 acids.
- Prison. The usual circumstance of its phenomenon is dehydration.Solving obstacles on the surface: Increase water consumption.If you have not helped, you must use probiotics or increase fiber consumption.
- Accelerated heartbeat. Start taking polyvitamins with calcium and magnesium, food additives with creatine monohydrate.The presence of dyspepsia causes abdominal pain, sour belching, žgaravica.If such symptoms occur, it is worth a little to try to restrict the use of fat.
- Itching, scabies. They appear due to the irritation of the skin with acetone, which is charged laterally later.Try to take a shower often, choose clothes that are not suitable for your body.
Keton nutrition results
Within 2 weeks of Catholic diet, according to severity reduction studies, the following characteristics were observed:
- Loss of appetite;
- Weight loss 3-7 kg;
- increased performance;
- improved amount of attention;
- Elimination of sleep disorders.
Side effects of fat protein diets:
- prison,
- Nausea on the first day,
- muscular fatigue.
Diet Keto Diet for weight loss was excellent, but experts do not recommend it for the fireplace for the big month.It is obscuring only for short use, and when transferred to a constant diet can lead to the development of ketoacidosis, dehydration and systems.Thank you for your attention!