You eat a lot of fat food in a cetogenic diet and exclude everything in flour and cute way. All calories should be 60-70% of oils, 20-30% protein and only 10% of carbohydrates. Special attention is paid to carbohydrates: you cannot eat more than 50 g per day, regardless of weight and calorie consumption.
Oil vegetable oils and lar, meat and fish, cheese, sour cream, ugly yogurt, eggs and nuts can be obtained. Most of these products have enough protein to enter daily - 1, 5-2 g for body weight. To gain enough vitamins, you only receive carbohydrates from vegetables, vegetables, inaccessible fruits and berries. No familiar side dishes: grain, pasta, potatoes. Definitely ban on sweets and alcohol.
Carbohydrates are the main fuel of the body. When you consume less than 50 g of carbohydrates a day, the body's reserves are running out in a day and begin to use fatty acids to break up and use the body. However, all organs cannot eat fat: the brain is simply needed to glucose or somewhat.
To get glucose, the liver turns into beta hydroxyotic and feeds the brain, heart, kidneys, muscles and other tissues. As a stock market, acetone occurs, so the concentration in the urine is growing and breathing.
In general, the ketones are constantly produced in the body, the concentration of blood in the blood is about 0, 2-0. Forms 5 mmol / l. When their levels reach 0, 5-5 mmol / l, the food ketosis occurs. Unlike ketoacidosis, unlike the concentration of keton, is not dangerous for health. This situation may occur from starving.
Although the diet does not reduce calorie content, it is starting to get rid of body fat reserves in the case of cetosis. Since the glucose level in the blood has made an effort to zero, the production of hormone insulin is and with it is the collapse of oils in reserve. Moreover, the Keto diet also reduces your appetite, which helps to lose weight: you do not consider and break the calories.
Everything is individual here. The review of six research dedicated to a cetogenic diet, the participants lost 3, 2 to 12 kg in six months to 12 kg. If we receive the average value for all the results in the glance, about 6 kg will come out in 6 months.
Despite the complexity of the first days and serious restrictions, a ketogenic diet is ideal for some people. It's worth trying it:
- Those who love flesh. If you can't live without it and your fatty products and your diet are indifferent to your choice of sweets and bread.
- Those who want to lose weight without losing muscle mass. Keto diet helps to protect oil from oil, but also dry muscle mass. Moreover, the diet does not affect power indicators, so power sports are very suitable for athletes. Although it will not work to increase muscles.
- People with diabetes 1st and 2. Due to failures in production, diabetes are forced to take this hormone to prevent sharp jumps in blood sugar. Keto diet reduces a lot of levels. However, before moving to Keto, a diet should consult a doctor.
- Those who want to maintain brain health. The Keto diet has a positive impact on mental and emotional health, protects the brain from neurodegenerative diseases and helps with migraine and epilepsy.
- Those who want to reduce the risk of atherosclerosis. The diet reduces the amount of "bad" cholesterol and fat in the blood and increases the percentage of "good".
- Those who are not afraid of cancer, the Keto diet restricts the jet forms of oxygen and often reduces inflammation with the formation of oncology.
- Athletes and athletes. If you are a cyclist for endurance, Keto diet can improve your dietary indicators.
This diet is contraindicated:
- People with kidneys and liver diseases, oxidation of fatty acids.
- Team sports, athletes, those involved in athletes in medium distances. If the classes cover a long stay in Anaerobic mode, Keto diet will reduce your indicators.
- People with fragile bones. The possible side effects of the diet include changes in the mineral composition of the bones, which can increase the risk of broken risk.
Keto diet is not particularly the lightest diet first. When your body begins to live glucose, the symptoms of the keto -Grip-cannon may emerge: nausea, vomiting, headache, fatigue, headagice, dizziness, constipation insomnia. They last up to a few weeks from 2-3 days. In this case, you cannot consume more carbohydrates to ease the situation.
If you break, the body will get the desired glucose, you will get out of the ketosis and repeat it again. This is the difficulty of maintaining a diet. On the other hand, this is his advantage: You know that after the crisis, you will have to go again by unpleasant adaptation, so you will continue.
A personal trainer and nourishing person offers a diet to divide a diet in several stages and follow certain rules.
To provide body triglycerides, enter 40-80 g of coconut oil to the diet. It is quickly absorbed, not stored in oil and developed in keton bodies in the liver. Instead of fat, you can consume a food supplement with ketones in the form of powder.
Reduce the amount of carbohydrates with 100 g per day. Thus, you will not be ketosis, but teach yourself, there is little food rich in carbohydrates.
Day 1. Throw breakfast and lunch, hung the whole day until the evening. The dinner should not exceed 200-300 kcal, 10-15 g protein and 15-30 g of oil. There is no carbohydrate.
Day 2. For breakfast and lunch, for dinner - ⅔ Spread the usual part of the food. There is no carbohydrate.
3rd day. You can eat ⅔ from an ordinary part of the food for breakfast and lunch, please lunch. There are still no carbohydrates.
4th day. Eat your ordinary parts, you can burn necraceaterate vegetables and unprecedented fruits.
It is better to replace with long walks at this stage of training. This will burn glucose and help you get into a faster ketosis. If the ride goes on, these forces are over, if this is a good sign, the glycogenous reserves are almost exhausted.
Continue to pick up the coconut oil or carbohydrate powder, add a drink with vitamins and electrolytes.
You will need a few weeks to match the diet. At this time, you must support the hydrocarroses within 30 g per day - you are engaged and 20 g - if not. Remember that the energy level will be slightly lower. This is normal and gradually pass. At this stage, it is not necessary to buy carbohydrate powder.
Keto Genetic Diet can last 3-4 weeks. There is no meaning to follow a diet for less than three weeks, because your body will adapt through Keto during this period, and you will only begin to get all the advantages of this diet. For more than a year, there is no sufficient scientific information to judge this, but it is a bad idea of all your life. First, an extended keto diet increases the risk of liver obesity, hypoproteinemia, kidneys and vitamins and minerals. Second, the abandon of one of the macro elements does not best affect life's life. Analysis of more than 15, 000 people showed that the absence of carbohydrates in the long run and increase the risk of death. The diet is the longest longest people with 50-55% of carbohydrates.
Good news: It will not be so difficult to keep weight after a dietary diet.
A common diet, which has a cut calorie content, is always reduced after a person's eating and finishes after they want to eat. Research showed that such changes in Ketogenic do not occur, so it would be easier to keep weight. Another study caused a fixed weight to a 40-day diet of a 40-day diet with a half-break for the Mediterranean diet.
The Mediterranean diet is an excellent choice after Keto. You also have many fats to get used to and carbohydrates are consumed from useful sources: all grain products, vegetables and fruits. Unlike the Keto diet, the Mediterranean can protect your whole life without health risks.