The ketogenic diet belongs to the category of weak-carb.When noticed for body functioning, ketones obtained from fat as a result of the liver are used.Other nourishing names are ketone or low -carb.
There are certain products with a high level of carbohydrate content.If you eat them, the process of generating glucose and insulin starts in the body.Glucose is a universal energy source, which is easiest to use.Insulin is needed to spread glucose through the body using the circulation system.Since the body receives energy from glucose, fat is deposited in extreme cases.
If you reduce the entry of carbohydrates, the ketosis process begins.The condition of Kethocus occurs with a reduction in the amount of food consumed.The liver begins to produce ketones from free fatty acids that come from a fat reserve.
Ketones are substances playing an important role in body metabolism.The essence of a diet is not to reduce the content of the calorie diet, but in reducing carbohydrate consumption.
Watches Diet Requirements
Subject to power mode, the amount of carbohydrates should be less than 15 g per day.As carbohydrates sources, choose vegetables, nuts and dairy products.
It is necessary to exclude from a diet:
- flour and pasta, cereals;
- Tuberova plants - potatoes, IAMS;
- legumes;
- Fruit with the exception of avocados and caraboles;
- caroused and alcoholic beverages;
- drinks containing caffeine;
- All sugar maintenance products.
The following products are allowed for use:
- All types of meat, fish, eggs;
- Leafy vegetables (spinach, curly cabbage);
- vegetable cultures;
- mushrooms;
- sausages;
- Milk products with high fat content;
- Sugar replacements.
Recommendations for reaching ketosis
Limit the amount of carbohydrates up to 35-50 g per day.
Reduce the number of protein spent.1.4-1.7 g.
Fat is the main source of energy in the diet.Don't worry about their consumption.
Drink more fluids (up to 4 liters per day).
Turn off snacks to prevent a sharp insulin increase.
Increase physical activity.Enough 20-30 minutes of class per day.
Varieties of keto diet
There are 3 main types.
Standard or classic
Uses most people.When using it, foods in food should prevail, and carbohydrates are in the last place.Such a diet is suitable for people with a low level of physical activity.
Target
Before training and after it you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated sugar, alcohol and fast food).In the rest of the day, you should adhere to the classic version of the diet.
Cyclic
This diet option is suitable for bodybuilding.The essence of the diet is the amongs with low and high carbohydrates in a diet.Several times a week, glycogen reserves are complemented by reducing fat in food and increasing proteins.
Diet is also suitable for people who lead an active lifestyle with intensive mental and physical activities.
Keto-Diet Menu
Breakfast
Coffee (no caffeine) with the addition of butter or coconut oil (1 tablespoon.), 3 cooked or fried eggs with the addition of zucchini and spinach (optional).
Dinner
½ avocado with grated hard varieties, chicken meat, fish or lamb, 2 tbsp.l.olive oil.
Afternoon snack
Celery or avocado, walnuts.
Dinner
Salmon, chicken or beef cooked on fat, fats or ghee.Vegetables with low carbohydratic content (cabbage, tsukkini, spinach) spicy with olive or coconut oil.
Contraindications of ketogenic nutrition
You can't track a diet:
- women during pregnancy and breastfeeding;
- patients with diabetes and people with high level of cholesterol blood;
- Suffering from gastrointestinal diseases, hearts and kidneys;
- Have problems with the work of the thyroid gland;
- Patients with porphil.
Advantages of ketogenic nutrition
With the help of eating, you can lose weight, increase the level of energy, improve physical and mental condition.
Ketones contribute to increasing mental performance.
Low scab diets will be useful with patients with epilepsy, high cholesterol and blood pressure.
Reducing the amount of carbohydrates reduces the inflammatory processes of the skin, helping facing acne.
Disadvantages of a low part diet
A strong scent of acetone from the mouth and sweat.It is due to accelerating fat metabolism and is the norm.The concentration and strength of the odor depend on the amount of subcutaneous fat.
The painful condition resembles a cold.Migraines, irritability, nausea, insomnia and even convulsions can occur.In the latter case, the use of electrolytes helps.
Prison due to lack of fibers and magnesium in the diet.
The possible occurrence of ketoacidosis with insulin-pane diversity of diabetes.
Repeated keto diet
If there are no health problems, but I want to lose even more, re-use diet is possible in a month.The second time its duration can be extended for 2 weeks.
When adding 1 week every next time, the total duration of the diet can be stretched for 2 months.You can't track a diet for more than two months.