Ketogenic Keto Diet is a low carbal diet, characterized by a high content in the diet of oils and a moderate amount of protein.Due to the low amount of carbohydrates in the daily menu, body lipids make fatty acids and keton.
The latter enters the brain and serves as a source of energy instead of glucose.Such a process is called ketosis, so the name of the diet.The main products of keto-diets include fish, red meat, poultry, cheese and cottage cheese and cottage cheese, dietary average expensive.
The essence of the keto-diet
Keto diet is the most effective way of burning fat in women.The power scheme is not exposed to the body, trying to collect fat cells.The ketogenic diet is simply resetting the work of metabolic processes.
During such a diet, carbohydrates are cut as much as possible, so the body should change metabolism to remove the necessary energy oil cells for life.The latter produces keton bodies (process - ketoz), which turns into a refueling source in the nervous system.
This served as a basis for the second name of the diet - Ketone.Such processes, if the daily consumption of carbohydrates is less than 100 g, such processes occur.
Diet diet requires the following rules:
- Get ready to go rapidly due to weightless water at the beginning of the diet.Its splitting will take more time, so don't rush your hands to halve.
- The most important rule is to drink more water.This element can lead to thirst causing extremely negative consequences, ignoring a dietary diet.Wear a small bottle with you always during drying;
- The positive moment of the keton diet is allowed to give alcohol.You can drink averaged with minimal number of minimum sugar: brand, whiskey, rum, etc.;
- Fat cannot be excluded.Because the carbohydrate setting is limited, the alternative energy source must be available.There are no restrictions in the keton diet, you can eat steak, fried chicken or fish, but try to consume fat, avocados, olives, seeds.
Types of ketogenic dietary
There are several types of diet:
- The standard keto-diet is the most common option.The main meaning is a lie in the almost complete rejection of carbohydrates;
- Target - use a small amount of carbohydrate after training to fill glycogen and increase the efficiency of the training process;
- Cyclical - the application of carbohydrates in the diet if necessary.As a rule, this is intuitive because the body is exhausted. A cyclist is based on a ketot diet "5-day high carbon diet or carbohydrate loading" according to keto-diet rules ".
The benefits of a keto-diet
There are many positive aspects of the diet:
- Helps people with epilepsy.Causing ketosis - reduces the recent in people with epilepsy, increasing content of keton bodies in the body;
- Reduces the risk of oncological disease.With a Ketone diet that the research shows, there is an oxidizing process in cancer cells that cause their rapid death.In addition, it reduces the probability of diabetes and strokes associated with diabetes and strokes related to the types of cancer in normal indicators;
- Helps get rid of acne.If the cause of the rashes in the skin becomes an increase in blood sugar, Ketone diet will help cleanse the skin;
- Protects the brain.Thanks to the study of scientists, it was possible to learn that the keto-diet was reduced by Alzheimer's disease, Parkinson's disease and other neurological and mental diseases;
- You can eat your favorite products without counting calories and restrict in time;
Keto diet is often called dietary maryl strep.The reason was the founder of the popular actress weight loss.He played one of the main roles in the film "Do not produce."
Differences from any other protein diet to lose weight.
The principle of any protein diet is low -carb "protein" food.The principle of keto-diet is very fat.The idea of a protein diet is the fact that the body is the maximum calorie from protein.The idea of a keto-diet is to do the same, but it is to get out of fat.For example, 15% of the cottage cheese will receive more "fat" calories;1% - "protein".
The duca diet is less - dairy products, cheese restrictions, low-in-law (preferably boiled, steamed).Keto diet oily dairy products, nuts, vegetable oils (avocados, nuts, oil-fat sauces).
Protein Diets starts a completely different working mode of the body, which is trying to prepare glucose from proteins.The process is going to form toxins and so the kidneys are going on.
A Menu option for a diet - next stage after reviewing
- Breakfast can be entered 15 g.Carbohydrates.You can take them from non-level products, such as cheese or vegetables.The choice of breakfast consists of omelets with fried eggs or 3-4 eggs, fried tomatoes, you can do with a protein cocktail and a toast with cheese.Such a breakfast will cost 550-600 kkala;
- For dinner, you should not choose grains, sugar, starchy vegetables, milk, yogurt, fruits.Carbohydrates should be as limited as possible, the permitted value - 15 g food, meat, salad, meatballs, but without potatoes or noodles.Lunch option: Brown rice with chicken breasts and cheese.The dinner will receive 350-400 kcd.;
- You can choose the combinations of meat and green vegetables for food.Oil plants will be useful for this dinner.They can be taken from hazelnuts or vegetable oils for salad filling them.Example of dinner: Baked or trout in foil and salad.Food setting about 300;
- Do not forget about snacks in the afternoon snack or a second dinner.During them, it is impossible to overturn the norm of carbohydrates in 5 to Greens.Types of snacks: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.
Such a menu is not the only correct for a keton diet.But in its example, you can see the proportion of proteins, carbohydrates and fats.We can make a diet of different days, different and healthy.
It is very difficult to determine the calorie content of the food.To do this, you need to know the calorie content of each item separately and take the weight into account.If everything is related to mathematics then there will be no problem.
Do you need to count calories in a keto-diet?
Calories should be taken into account, but also take into account the amount of BJUs - BJU.
It is important to use proteins and oils in the first 7 days of KETO diets, because your body has not yet passed your own oils and produces protein, ie protein glucose.It is recommended to consume 3-4 g protein for 1 kg to protect the mass of taps as much as possible.your weight.
Follow the proportion of proteins and fats in the diet.
Starting from the second week of the diet, the amount of oil increases to 65-75%.At the same time, proteins fall to 20-30%, about 5% carbohydrates.You can understand these figures, balance with nutrients, clean the hydrocarros to zero and increase fat percentage.
If you count the grams, the amount of protein and oil will be almost the same 1 g.Protein contains 4 kcal, 1g fat - 9 kcal.
In a keto-diet, the amount of oil growing in nutrition is important to use oil as the main source of energy supply.
Keto Diet: Duration, Stages, Adaptation
Sometimes you can hear that a keto-diet is an ordinary low carbon power supply system.In fact, this is not this.According to the principles of the body, this system is very reminiscent of popular Atkins diet.
Keton Nutrition body is pressured from the usual glikolysis to lipolizes and need this time.Therefore, the Ketogenic program should be observed for 2-3 weeks to achieve results.
In addition, you should not expect a significant loss of oil deposits in the first week, because in that period, the body has not yet been rebuilt to a new regime and continues to process the remaining carbohydrate reserves.
The phases of the body's body looks like this:
- First.The carbohydrate lasts 12 hours after the last succession of food.At this stage, the body will combine existing glucose stocks;
- The second.It lasts 24-48 hours.In this case, the body spends glycogen resources in the liver and muscles;
- Third.The beginning of the restructuring of metabolism.Looking for carbohydrates for those in muscle mass, including body, fatty acids and proteins;
- Fourth.Starts from 7 days.The body adapts to the shortages of carbohydrates and is re-established to a cetogenic situation by refusing proteins such as an energy source.
In addition to these stages, there is another correct access to the keto-diet.You can not immediately pass with a rich diet with carbohydrates.The body needs to be re-eligible, but this time it will be to be rebuilt for glycolysis.To do this, carbohydrates must be gradually managed, increasing the amount of 30 grams per day.
Keto-diet Nutrition Plan
You already know that a keto-diet is a power plan with low carbohydrate content, but you need to learn how to follow this power system and make the results.Regardless of the choice of a woman's chosen keto-dita, he must be able to correct a menu.
You must follow the following recommendations to avoid confusing on the basis:
You should first calculate the daily calorie content.This depends on your view that the target is facing a woman or won the muscle mass.You can use an example given for a woman weighs 75 kg to calculate the calculation.The daily calorie content is 2000 kkal.
He should buy 2 q a day.Protein dry muscle mass per kilogram.We calculate the amount of proteins in which he should receive during the day: 75 * 2 = 150 g.
In the rate of 0.40 g / kg, the amount of carbohydrates specified is 30 g per day.
One gram protein and calorie content from a gram carbohydrate are 4 kcal.Based on this, we calculate the composition of the protein-carbohydrate component: (150 + 30) * 4 = 720. Thus, proteins and carbohydrates will be able to provide the body with 720 kcfs.
To determine the amount of oils, we do the following calculations: Since 2000 (daily calorie content) 720 (neither carbohydrates and proteins), 1280 kcal.It contains 9 kcas consisting of a gram of fat, ie divided into 1280 9 and we receive 142 fat.This is the daily norm of oils that should enter the body.
To understand how much fat, proteins and carbohydrates should be taken in a meal, we divide the amount resulting in five.Thus, it turns out that a woman should buy 28 q in one approach to the table.Fat, 5 g.Carbohydrates and 30 g.Protein.
The last step is to compile an individual menu and the selection of the permitted list and products, taking into account the content of oil, proteins and carbohydrates. Keto diet, women gain more popularity, low carb, an effective power supply system to lose weight.
If a woman does not know the daily quantity of the kilocalizer in need, it can use the Mifflin-Jera formula:
(10 * Weight (kg)) + (6.25 * Growth (cm)) - (5 * Age (year)) - 161.
(10 * 70) + (6.25 * 165) - (5 * 25) -161 = 700 + 1031.250-125-161 = 1445-125-161 = 1445-125-161 = 1445-125-161 = 1445-125-161 =
Rules for obtaining ketosis
Follow the following recommendations to enter ketosa:
- Reject snacks because they cause insulin growth;
- Add sport.There is no need to download yourself harshly, dedicate 20 to 30 minutes a day with light physical effort.This will help you lose weight more efficiently;
- Do not worry about the use of oils because of the main source of keto-dietary energy;
- Reduce the number of proteins adopted;
- Limit the use of carbohydrates - consumption of 35-50 g (about 20 g of clean carbohydrates);
- You can feel hunger to increase the level of ketones.Make sure it is possible for your body;
- The volume of drunken liquid can reach 3-4 liters per day.
Signs of ketosis:
- Reduction of appetite;
- Improving increased energy, strength and vitality, mood;
- Possible smell of acetone from the body and urine;
- Having the ketones in the urine (checked with specific test strips).
What to do in a keto-diet:
- Drink a lot of pure water in a row of 30 ml.1 kg.Weight.If you do not know how to drink water (and this is a habit and a habit and a gained skill), will definitely remind you of your application;
- Rich the green vegetables with fiber (see the list of allowed products).
List of recommended foods
Keto-diet, it is also a ketogenic or keton - this is a low carb diet with the advantage of fat and middle protein content in the diet.
Nutritionists emphasize a large list of products you can do on a keto-diet that captured your diet.You can print this list and add it to the dining table.
Cover the following food products:
- Fruits - allow us to use inaccessible apples, grapefruit, orange;
- Hazelnuts - fit between the main dishes (almonds, walnuts, hazelnuts and pusters);
- Eggs are a rich product with vitamins and minerals.Chicken and blonde eggs will fit the diet perfectly;
- It is another source of fish, other proteines and policacarsatatated fatty acids.Balances red fish, cod, herring, exhausted, reap, halibus and tuna;
- Meat is the main source of protein and vitamins.Preferred poultry, beef, rabbits and pork;
- Vegetables are rich in fiber, healthy and low relative product.However, there are carbohydrates with some vegetables, because their number should be limited.We manufacture: green salad, spinach, radish, cucumber, zucchini and cabbage;
- Seafood - is not only protein, but also rich in nutrients.Mussels, calamar, crab, shrimp, oysters, well absorbed by the body;
- Low -Fat sour-notter products are rich in calcium, vitamins and minerals (cheese, cheese, yogurt, low and kefir).
The main advantage of the diet is the natural correction of metabolism, discharge of additional pounds, but the lack of stress of your body.
Keto's diet is good for people who want to lose weight quickly, as well as people who want to win and dried right muscle mass.
Plant components simplify the weight loss process.Glycogen and oils are not accumulated.You can have an incredible effect with regular training.There is no opposite instructions for the use of the river.
You can drink.
Ideal Drink for Keto Diets:
- Sugar-free coffee;
- Green or black tea;
- Clean water.
Keto can be linked to latte without sweetening, sweetening, coconut water.
Forbidden food
List of serious prohibited products during keto-diets:
- Sugar;
- Bread products (bread, bread);
- Carbonated drinks;
- Sweet fruits (bananas, grapes, mangoes, persimmon);
- Vegetables with high carbohydrate content (potatoes, battles, corn, parsley, onion, garlic);
- Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
- Confectionery (cakes, chocolate, marshmallows, waffles).
The optimal amount of carbohydrates per day should not exceed 50 g.Use at least 1.5-2 liters of liquid a day.Estimated proportion of proteins, oils and carbohydrates: 20% - 75% - 5%.
The main components of the keto-diet are fish, meat, milk and seafood.
Blondes with a cetogenic diet.
Direct sugar substitutes do not affect blood sugar, but may have a negative impact on weight and protect their desire for sweet foods.
One of the most harmful sweeteners is:
- Maple syrup;
- Honey;
- Concentrate fruit juice;
- Fructose;
- Agava syrup.
They have high-calorie content and are the same in harmful properties (the increase in body weight, risk of insulin resistance, the effect of insulin resistance, liver and kidneys).
Compliance Rules with Keto-Diet
The ketogenic diet does not differ in very serious rules, it is unlikely to be attributed to harsh methods.However, you need to listen to the recommendations of experts to achieve maximum results without harm to health.
Keto diet, diabetes, epilepsy, Parkinson's disease, etc.It is recommended to obtain the resulted outcomes, you must seriously follow the rules.
- Lunch no later than 4 hours without sleeping;
- Do not go away, despite how you love the results.The recommended duration is a week.Only in a month of the most desperate month, this figure can be decided to a month that overhauled and affected a monthly per kilogram;
- Drink at least one and a half liters of water a day;
- Follow the sport.This will speed up the process of losing weight;
- Diet is allowed to include 30-50 g of carbohydrates daily;
- Coons, turnover, grill, bread, double pot are allowed.Fries are prohibited;
- Struggle with skillfully.Drowned with nuts or fruits;
- For women, the menu will differ from less daily calorie content and a large number of berries, nuts, fruits and vegetables.The man's diet should be higher level and should be based on fish and meat instead of plant foods;
- Look 5-6 times a day, a fraction diet to minimal parts.Keto diet helps to lose weight and protect the result;
- Follow the calorie content of the food.You should spend more than you are consuming.
Keto diet is a power system designed for children suffering from epilepsy first.In 1921, endocrinologist R. Woodyite discovered that the liver formed keton bodies with a low carbon high-fat diet for the first time.
That same year, the therapist R. Wedler called similar power regime by a keto-diet and began to use epilepsy therapy in these situations.
Attention and opposite hints
Keton diet can provoke a result of dangerous for body-keto-acidosis.This is full of ketones and the body's poisoning and sedimentary products, a coming fall.Keto-acidosis is accompanied by the smell of acetone smell, losing, urine and sweating.In this case, you have to drink a large amount of fresh water to remove the products of fat decay.
Follow him, the opposite:
- Patients with diabetes Mellitus;
- Patients with diseases of digestion, cardiovascular and urinary systems;
- Children under 18 years of age;
- Breastfeeded women;
- Pregnant.
Diet is complicated for men, although it allows you to highlight all the reliefs of the muscles.Physical affairs are based on glucose consumption with muscles excluded by a keto-diet.A man can experience strong weakness.In the first days of compatibility of diet, you must be ready for the following symptoms:
- To improve cholesterol levels.This problem may seem if saturated fats are eaten.The results of high cholesterol are diseases of heart and blood vessels.Only if you have been convinced that "useful" fats are for dinner, for example, hazelnuts, vegetable oils, fish and then be sure of such a side effect;
- If there are enough fiber in green vegetables, as well as in the diet, it will not be a problem in digesting;
- The look of fatigue.A small amount of carbohydrates is not used to the body, the body can first react to fatigue.However, more, depending on individual characteristics of each, will be replaced by fatigue or by force and improving force.In the course of time, the body is used to being a power source of ketones;
- Violation of ketoacidosis or carbohydrate metabolism shows itself with the smell of acetone, body, mouth and urine.You have to drink more water to get rid of it.Keto-diet diabetes are strictly contraindicated due to the possibility of ketoacidosis;
- Avitaminosis.The rejection of carbohydrates can lead to a lack of minerals and vitamins in the body.You should do multivitamines during diet.
Such symptoms create a unacceptable diet for people who are engaged in mental work.It will be difficult to concentrate in familiar matters.
It is incited by a sharp fall in blood sugar, which is a protected amount of insulin.The need to fill glucose resources is not satisfied, but forced to use body glycogen resources.In this case, the brain and muscles feel the exact lack of the main energy source.As limits and lyes adapt to a growing level of ketones and decreased levels, and it will be compatible with a glucose.
Recipes for keto-diet
You can get acquainted with many meals that will delicious and help in ketosis.We will give some interesting recipes.
Mackerel with vegetables
- Tomatoes - 2 pieces.;
- Mackerel - 600 g.;
- Carrots - 2 pieces.;
- Lemon - 1 PC.;
- Onions - 2 pieces.;
- Spring (Ginger, Harmful, Provencal Herbs) - 1 TSP;
- Salt is to taste.
Preparation:
- Close Mackerel carcass;
- Finely chop all the vegetables and place in the fish carcass;
- Leave the fish for 1 hour in this form;
- Heat the oven to 200 ° C, cook Mackerel in 40 minutes.Bon appetite!
Broccoli asparagus cabbage
- Onions - 100 g.;
- Cabbage inflorescences - 400 g.;
- Oil cream - 100 ml.;
- Eggs - 4 pieces.;
- Butter - 40 g.;
- Salt is to taste.
Preparation method:
- Cabbage inflorescences in the salt water boil for 15 minutes, tension;
- Chopped fry to gold with gold with butter;
- Add inflorescences of boiled broccoli and redden them for 5 minutes;
- Then add the eggs and mix.Bon appetite!
Omelet with cheese and pigs
- Hard cheese - 40 g.;
- Dried mushrooms - 15 g.;
- Bacon - 70 g.;
- Eggs - 2 pieces.;
- Olive oil - 15 ml.;
- Salt is to taste.
Preparation method:
- Send 50 ml of mushrooms.hot water.After steaming, chop them with thin strips.Stir in a pan in parallel;
- Beat the eggs and fry.Then, throw the mushrooms and finely chopped pigs.Sprinkle products with cheese;
- Click the dish in the lazy fire at the bottom of the lid for about 10 minutes.If you want, a little salt is allowed to add.Bon appetite!
Opinion
- In addition to the loss of fat deposits, a keto-diet helps to improve the operation of a keto-diet, bringing other positive changes to blood pressure, cholesterol and human health;
- Keto diet is a true finding for men who can not do without a solid piece of meat and want to keep the body in the same time;
- Keton bodies are made of fat from the liver, created to provide fuel with a person's internal organs;
- There are three types of diet - Classic, target and cyclic;
- To pass energy production fat deposits, it is necessary to consume more than 50 grams of carbohydrates per day;
- It is possible to appear from side effects such as constipation, convulsions, fast heartbeat.Extremely rare: hair loss, dyspepsia, lactation problems;
- The keto diet is based on the cetosis that consumed the number of carbohydrates and when the proteins are considered.