The mass insanity of the inhabitants of social networks on the relief skinny figure with pumped muscles leads to the creation of a new beauty ideal. In the effort to get from dreams, girls are tired of training in the gym and find new electricity systems, not understanding why they cannot achieve the desired result. One of these methods is ketose diet.
The essence of keto-diet
Ketogenic nutrition is a type of diet in which the body turns into a fat burning machine.
The principle of nutrition is the consumption of small amounts of carbohydrates, in which the lack of glucose and rapid energy appears. Taking a hunger with carbohydrates, the body begins to produce an alternative to the type of fuel - ketone.
Thus, the creation of energy for any type of vital activity is replaced by glycolysis (carbon decay) with lipolysis (fat splash).
The essence of Keto -Dieta: a state to achieve a state called ketosis, the evolutionary meaning that is surviving in the conditions of lack of carbohydrates. For weight loss, this is an opportunity to reduce fat layers, dry and find a beautiful embossed body.
Don't confuse ketosis and ketocidosis - a pathological condition that leads to a change in acid balance and threatening the patient's life. With ketosis, ketone body appear in a sufficient amount for energy supplementation, not crossing the norm.
Contraindications for a ketogenic diet
Changing physiological processes in the body, the keto diet cannot be considered appropriate nutrition.
Follow is contraindicated:
- Pregnant;
- Women on breastfeeding;
- Children under the age of 18;
- patients with diseases of the digestive, cardiovascular, urinary system;
- Patients with diabetes.
Before using a ketogenic child for weight loss, you must be convinced of your health and consult a professional:
- Starting ketosis in the body in the conditions of the system and body diseases can lead to ketoacidosis, which means non-refundable changes, and even death;
- Changing the food intake system without a preliminary inspection with the pathology that is previously unknown for the patient may cause a deterioration in state (for example, with unfortunate diabetes).
Pluse Keto-Nutrition
Undoubtedly advantages of the Ketogenic type of diet include:
- Quick weight loss. Depending on the individual weight loss characteristics, you can fall for 2 to 5 kg in a week on the keto diet.
- Low muscle loss. Losing weight occurs due to fat ignition: spent up to create energy.
- Lack of hunger: Nutrition is not low-caloric, but does not include fast carbohydrates that only increase appetite.
- Permanent inflow of strength. Ketosis enables the creation of energy from accumulated fat, without compelling the body to spend it on carb processing.
Against keto-diets
Despite the significant benefits of ketose diet, it cannot be denied the damage she can do thinner:
- The appearance of ketoacidosis with all the following consequences (coma, death).
- Prison (and therefore the intoxification of product deterioration) as a result of the use of a small amount of fiber.
- Far heartbeat, sharp drop in blood pressure.
- Problems with skin and its derivatives due to lack of B vitamins (hair loss, rash, skin itch).
- Nausea, vomiting, discomfort in the abdomen in the presence of stones in the gallbladder.
- Reducing physical activity in the case of a well-known diet are predominantly fast carbohydrates.
- The appearance of muscle attacks as a result of glycogen, electrolyte and water loss.
Keto Diet calls for:
- Control of selection of products suitable for diet;
- Constant brushing teeth, which allows you to release the scent of acetone from the mouth loss of weight when ketone production.
Keto Diet Rules
The basic principle of ketose diet is compliance with the following rules:
- Competently enter the electricity system using carbohydrate loading. On the first day, and every two weeks, it is necessary to introduce carbohydrates in a 1 g diet per kg of weight weight loss. It can be cereals, fruits, vegetables, but they need to be consumed for 12-18 hours, and then restore a low-carbon diet.
- There are at least 5 times a day; Enter the last meal no later than three hours before bed so that you do not load the digestive tract with work.
- Reduce salt consumption.
- Increase fluid volume on 4 liters per day. Don't follow the specific images: You have to drink if necessary, but a little more.
- Reducing carbohydrate intake at 50 g daily, and leave the amount of protein and fat in normal weight and physical activity.
- Turn off sweets, fruits, legumes, flour and cereals.
In accordance with the content of the BSU, it is necessary to change the content of the calorie diet. The keto weight loss diet provides for a reduction in calories for 500 kcal.
During the decline of 1 g of fat, the energy is released, equivalent to 9, 3 kcal and 1 g of carbohydrate - 4. 1 kcal. Accordingly, increasing the amount of fat in the diet, a person increases the contents of the calorie dishes.
Signs of ketosis
How precisely do you respect the rules of the Ketogenic Diet - the result and the weight loss process will be so efficient.
To realize whether the fat splash process (Lipolis) will help you help you know about the main signs of ketosis (physiological):
- Weight loss;
- "Fruit" scent from the mouth;
- Increased blood kathones;
- A reduction in appetite;
- Improving memory and concentration;
- Insomnia.
In the first week of Keto-Diti, you can pay attention to the reduction of the overall performance, fatigue and digestive disorder.
The transition to Ketosis is reported in 1-2 weeks. As the body gets used to lipolysis, symptoms disappear without a trace.
Tips before starting a ketogenic diet
Fast weight loss with a ketoset diet is possible if the required number of macro elements is calculated correctly.
At the beginning of the restructuring of the diet, leave the ratio of protein and fat in the ratio of 1: 1, and then - 3: 1.
Example: Calorie content Child for Women's Weight Loss - 1650 kcal. With a seating lifestyle, the calculation of the BJU is: 75 g, 138g, 20g, respectively.
Wishing you increase calorie content, you need to add oil, moving nuts and to reduce the daily list - to remove protein products.
Chitmil in Keto-Dita
Relaxations in the diet, known to various restrictions in the diet, are not permitted in the process of transitioning on Ketozo.
Chitmil in the form of a faster food consumption or candy will break the metabolic shift and reduce the effectiveness of weight loss.
Classification
There are three types of ketogenic nutrition:
- Basic, in which carbohydrate burden is not entered, with moderate protein content and high-level fat. It is recommended to lose weight without training and the leading active lifestyle.
- Targeted, of which the basis of the principle of distribution of carbohydrates for a clock for better consumption: training windows for training, before and after physical effort. Thus, weight loss with the help of sports will not suffer from the energy deficit.
- Cyclic, including alternating low and large amounts of carbohydrates. The supply type includes one day in a week in which the amount of fat reduced. This allows you to make up for glycogen level in the liver and maintain a sport form.
List of products
Complete list of products that can be eaten on the keto diet is as follows:
- Meat. Untreated animal products, preferably organic, grown without hormones. When choosing meat, it should be remembered to get carbohydrates in sausages, sausages, little things (they should not be greater than 5%).
- Eggs. Cooked, fried, pašica, in the form of an omelette - are an ideal combination of fat and protein.
- Dairy products: Hard cheese, fatty cottage, sour cream, milk, fermented roast milk.
- Fish, seafood. Fat sea products are great for ketose diet, but when preparation, you should avoid sparking.
- Herbal fats: sunflower, olives, coconut, oil oil, linseed oils and sauces based on them.
- The nuts and seeds will help in the acquisition of the necessary percentage of fat in the diet.
- Vegetables with high fiber content is mostly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruit
What can you drink
For keto diet, the ideal drinks will be:
- Clean water;
- green or black tea;
- Coffee without sugar.
Keto drinks can be attributed to Latte without sweetener, wine, coconut water.
Sweeteners with a ketogenic diet
Direct sugar replacement does not affect blood sugar, but can negatively affect weight and maintain craving for sweet food.
One of the most interested sweeteners is:
- Agawa syrup;
- Fructose;
- Honey;
- concentrated fruit juice;
- Maple syrup.
They have high caloric content and are identical to white sugar in harmful properties (increase in body weight, risk of insulin resistance, effect on liver and kidneys).
If you need sweet from time to time, you should choose Stevi or Erythurl. These substances:
- is not toxic;
- do not contain carbohydrates;
- Safe for health.
However, like all sweeteners, increase your appetite, increase gas formation in the intestines and you have an unusual taste.
Yes you can't eat with a ketogenic diet
List of forbidden keto products includes:
- Starch -hoshal ingredients (bread, rice, potatoes);
- Sugar (sweets, pastries, ice cream, jam);
- sweet fruit;
- Cereals and pasta;
- Sweet drinks, juices, soda.
It is not recommended to exceed the permissible protein speed: its surplus enters glucose and violates the transition without ketosis, inhibiting the fat burning process.
Me for a week
The approximate menu plan for 7 days for basic keto-nutrition will allow you to understand the principle of diet. In the following weeks you can replace the products similar to or repeat the previous diet every time.
Results of Keto-diet
2 weeks compliance with keto-feeding, according to research, thinners have noticed the following characteristics:
- Loss of appetite;
- Weight loss for 3-7 kg;
- increased performance;
- improving concentration;
- Sleeping disorder.
The most prominent side effect of food for protein: prison, nausea in the first days, muscular fatigue.
The keto diet for weight loss has shown to be effective, but experts do not recommend complying with that for more than a month. It is only safe for short use, and when transferred to a permanent type of diet, it can lead to the development of ketoacidosis, dehydration and violations of organ and system work.