The mass madness of the inhabitants of social networks on a lean in relief with pumped muscles leads to the creation of a new ideal of beauty. In an attempt to make the body of a dream, the girls are tired of training in the gym and finding new power supply 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 to burn 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 the hunger for carbohydrates, the body begins to produce an alternative type of fuel - ketoni.
Therefore, the creation of energy for any type of vital activity is replaced by the glycolysis (decay of carbohydrates) with lipolysis (division of fats).
The essence of the diet keto: the achievement of the body of a state called ketosis, whose evolutionary meaning is to survive in conditions of deficiency of carbohydrates. To lose weight, this is an opportunity to reduce the layer of fat, dry and find a beautiful body in relief.
Do not confuse ketosis and ketoacidosis - a pathological condition that leads to a movement of the acid balance -base and threatens the patient's life. With ketosis, the ketone bodies appear in a sufficient amount to fill the energy, not exceeding the norm.
Contraindications for a ketogenic diet
By changing the physiological processes in the body, the keto diet cannot be considered an adequate diet.
Following it is contraindicated:
- Pregnant;
- breastfeeding women;
- children under the age of 18;
- patients with diseases of digestive, cardiovascular and urinary systems;
- Patients with diabetes.
Before using a ketogenic diet for weight loss, you need to make sure health and consult a specialist:
- The launch of ketosis into the body in conditions of diseases of systems and organs can lead to ketoacidosis, which involves irreversible changes and even death;
- The modification of the food intake system without preliminary examination with a pathology previously unknown to the patient can cause a deterioration of the condition (for example, with unfortunate diabetes).
The advantages of the Keto diet
The undoubted advantages of a type of ketogenic nutrition include:
- Quick weight loss. Depending on the individual characteristics of the losing weight, in a week on a keto diet you can get off from 2 to 5 kg.
- Low muscle loss. Weight loss occurs due to the combustion of fats: it is consumed to create energy.
- Lack of hunger: nutrition is not low in calorie, but does not include rapid carbohydrates that only increase appetite.
- Constant influx of strength. Ketosis provides the creation of energy with accumulated fat, without forcing the body to spend it for the processing of carbohydrates.
Cons of Diet Keto
Despite the significant advantages of a ketose diet, the damage it can do for the thinner ones cannot be denied:
- The occurrence of ketoacidosis with all subsequent consequences (coma, death).
- Constipation (and therefore intoxication by the decay products) following the use of a small amount of fiber.
- Very heartbeat, a strong decrease in blood pressure.
- Problems with the skin and its derivatives due to the deficiency of B vitamins of group B (hair loss, rash, itching of the skin).
- Nausea, vomiting, discomfort in the abdomen in the presence of stones in the gallbladder.
- Reducing physical activity in case of family nutrition is mainly carbohydrates.
- The presence of muscle convulsions due to the loss of glycogen, electrolytes and water.
The keto diet requires:
- control of the choice of products suitable for diet;
- Constant brush of the teeth, which allows you to get rid of the smell of acetone from the mouth of the losing weight when the production of ketone.
Dietary rules cheto
The basic principle of a ketose diet is compliance with the following rules:
- Enter the power system competently using carbohydrate load. On the first day and every two weeks it is necessary to introduce carbohydrates into the diet for a quantity of 1 g per kg of body weight of the losing weight. It can be cereals, fruit, vegetables, but must be consumed for 12-18 hours and therefore restore a low carbohydrate diet.
- There are at least 5 times a day; Insert the last meal no later than three hours before bedtime, so as not to load the digestive tract with the work.
- Reduce salt consumption.
- Increase the volume of the fluid to 4 liters per day. Do not adhere to a certain figure: you have to drink based on the need, but a little more.
- Reduce the intake of carbohydrates to 50 g per day and leave the amount of proteins and fats in normal quantities for weight and physical activity.
- Exclude sweets, fruit, legumes, flour and cereals.
In accordance with the BSU content, it is necessary to change the caloric content of the diet. The cheto diet for weight loss involves the reduction of 500 kcal calories.
During the decay of 1 g of fat, the energy is released, equivalent to 9, 3 kcal and 1 g of carbohydrates - 4, 1 kcal. As a result, increasing the quantity of fat in the diet, a person increases the calorie content of the dishes.
Signs of ketosis
With what the rules of a ketogenic diet is carefully respected: the result and the weight loss process will be so effective.
To understand if the process of splitting the fat (Lipolis) has been launched will help you with the knowledge of the main signs of ketosis (physiological):
- weight loss;
- "fruit" smell from the mouth;
- increase of blood ketones;
- decrease in appetite;
- Improve 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 state of ketosis occurs in 1-2 weeks. As the body gets used to lipolysis, the symptoms disappear without trace.
Tips before the start of a ketogenic diet
It is possible to lose weight quickly with a ketose diet if the required number of macro elements is calculated correctly.
At the beginning of the renovation of nutrition, leave the ratio between proteins and fats in a proportion of 1: 1, therefore - 3: 1.
Example: caloric content of the diet for a loser woman - 1650 kcal. With a sedentary lifestyle, the calculation of the BJU is: 75 g, 138 g, 20g, respectively.
Wanting to increase the calories content, it is necessary to add oil, walnuts to the rarione and reduce the certain high daily -to remove the products containing proteins.
Chitmil in Keto-Dita
Relaxations in the diet, familiar to various restrictions in nutrition, are not eligible in the process of passing through ketosis.
Chitmil in the form of a consumption of fast food or desserts will violate the metabolic movement and reduce the effectiveness of weight loss.
Classification
There are three types of ketogenic diet:
- Basic, in which a load of carbohydrates is not introduced, with a moderate protein content and a high level of fat. We recommend losing weight without training and leading an active lifestyle.
- Targeted, whose base is the principle of the distribution of carbohydrates for the clock for better consumption: the period of the training window, before and after physical effort. Therefore, weight loss with the help of sport will not suffer from energy deficit.
- Cyclic, including alternating lows and high quantities of carbohydrates. The type of power includes one day of fasting per week, in which the quantity of fat is reduced. This allows you to compensate for the level of glycogen in the liver and maintain a shape for sport.
List of products
A complete list of products that can be eaten on a cheto diet is as follows:
- Meat. Unplosed animal products, preferably organic, cultivated without hormones. When choosing the meat, it should be remembered that carbohydrates are added to sausages, sausages, cutlets (they should not be more than 5%).
- Egg. Bollato, fried, Pastot, in the form of an omelette - are an ideal combination of fats and proteins.
- Lactiero -Caseari products: rigid cheese, fat cottage, sour cream, milk, fermented oven milk.
- Fish, seafood. Grassi marine products are excellent for a ketose diet, but when you prepare it, you should avoid the overview.
- Vegetable fats: sunflower, olive, coconut, rapeseed, flax seed oils and sauces based on them.
- Walnuts and seeds will help to obtain the necessary percentage of fats in the diet.
- The vegetables with a high fiber content are mainly green (peas, cabbage, courgettes, asparagus).
- Ugly green fruits
What can you drink
For diets, the ideal drinks will be:
- pure water;
- green or black tea;
- Sugar -free coffee.
Keto drinks can be attributed to milk without sweeteners, wine, coconut water.
Sweeteners with ketogenic diet
Direct sugar substitutes do not affect blood sugar, but they can negatively affect weight and maintain the craving for sweet foods.
One of the most harmful sweeteners are:
- Agawa syrup;
- fructose;
- Honey;
- concentrated fruit juice;
- maple syrup.
They have a high calories 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 dessert from time to time, you should choose Stevia or Eritral. These substances:
- not toxic;
- they do not contain carbohydrates;
- Safe for health.
However, like all sweeteners, increase appetite, increase the formation of gas in the intestine and have an unusual taste.
That you cannot eat with a ketogenic diet
The list of prohibited Keto products includes:
- Ingredients containing starch (bread, rice, potatoes);
- sugar (desserts, desserts, ice cream, jam);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juices, soda juices.
It is not advisable to overcome the permitted protein rate: its excess passes in glucose and violates the transition not that ketosis, inhibiting the fat combustion process.
Menu for a week
The approximate menu plan for 7 days for the basic diet will allow you to understand the principle of nutrition. The following weeks can be replaced by products with similar ones or repeat the previous diet each time.
The results of the Keto diet
For 2 weeks of conformity with the nape of the cheto, according to research, the diptychs noted the following characteristics:
- loss of appetite;
- weight loss of 3-7 kg;
- increase in performance;
- improvement of concentration;
- Sleep disturbance.
More experienced side effects of protein food: constipation, nausea in the first days, muscle fatigue.
The cheto diet for weight loss has proved to be effective, but experts do not recommend to adhere for more than a month. It is safe only for short -term use and when it goes to a constant type of nutrition, it can lead to the development of ketoacidosis, dehydration and violation of the work of organs and systems.