The massive madness of the inhabitants of social networks in a lean figure in relief with pumping muscles leads to the creation of a new beauty ideal. In an effort to obtain the body of a dream, girls are tired of training in the gym and find new energy systems, without understanding why they cannot achieve the desired result. One of these methods is a kettose diet.
The essence of keto-dieta
A ketogenic diet is a type of nutrition in which the body becomes a machine to burn fat.
The principle of nutrition is the consumption of a small amount of carbohydrates, in which a rapid glucose deficiency and energy appears. Taking carbohydrate hunger, the body begins to produce an alternative fuel type: ketones.
Therefore, the creation of energy for any type of vital activity is replaced by glycolysis (carbohydrate decomposition) with lipolysis (fat division).
The essence of keto -dieta: the body achievement of a state called cetosis, whose evolutionary meaning is to survive in conditions of carbohydrate deficiency. To lose weight, this is an opportunity to reduce the fat layer, dry and find a beautiful body in relief.
Does not confuse ketosis and ketoacidosis, a pathological condition that leads to a change in acidic balance and threatening the patient's life. With ketosis, ketone bodies appear in a sufficient amount to replenish energy, without exceeding the standard.
Contraindications for a ketogenic diet
By changing the physiological processes in the body, the keto diet cannot be considered adequate nutrition.
Follow it is contraindicated:
- Pregnant;
- women in breastfeeding;
- children under 18;
- patients with diseases of digestive, cardiovascular and urinary systems;
- Patients with diabetes.
Before using a ketogenic diet to lose weight, you must ensure your health and consult with a specialist:
- The launch of ketosis in the body in conditions of systems and organ diseases can lead to ketoacidosis, which implies irreversible changes and even death;
- Changing the food intake system without a preliminary exam with a pathology previously unknown to the patient can cause deterioration in the condition (for example, with unfortunate diabetes).
The advantages of Ceto-Dieta
The undoubted advantages of a ketogenic nutrition type include:
- Fast weight loss. Depending on the individual characteristics of the loser weight, in a week in a keto-diet, it can fall from 2 to 5 kg.
- Low muscle loss. Weight loss occurs due to fat burning: it is consumed to create energy.
- Lack of hunger: nutrition is not low in heats, but does not include rapid carbohydrates that only increase appetite.
- Constant influence of strength. Cetosis provides energy creation from accumulated fats, without forcing the body to spend it on carbohydrate processing.
Ceto cons
Despite the important advantages of a kettose diet, you cannot deny the damage you can do to the thinner:
- The appearance of ketoacidosis with all the resulting consequences (coma, death).
- Constipation (and therefore poisoning for decomposition products) as a result of the use of a small amount of fiber.
- Atinte of heartbeat, a strong decrease in blood pressure.
- Skin problems and its derivatives due to vitamin B deficiency (hair loss, eruption, skin items).
- Nausea, vomiting, discomfort in the abdomen in the presence of stones in the gallbladder.
- The reduction of physical activity in case of family nutrition is predominantly rapid carbohydrates.
- The appearance of muscle seizures as a result of the loss of glycogen, electrolytes and water.
The keto diet requires:
- Control of the choice of products suitable for diet;
- Constant brushing of the teeth, which allows you to get rid of the acetone smell of the mouth of the loser weight when the production of ketones.
Ceto diet rules
The basic principle of a Ketase diet is compliance with the following rules:
- Competently enter the energy system using carbohydrate load. The first day and every two weeks it is necessary to introduce carbohydrates in the diet in the amount of 1 g per kg of body weight of the loser weight. It can be cereals, fruits, vegetables, but they must be consumed for 12-18 hours and then restore a low carbohydrate diet.
- There are at least 5 times a day; Enter the last meal no later than to bed, not to load the digestive tract with work.
- Reduce salt consumption.
- Increase the volume of liquids to 4 liters per day. Do not adhere to a certain figure: you must drink according to the need, but a little more.
- Reduce carbohydrate intake at 50 g per day and leave the amount of proteins and fats in normal amount of weight and physical activity.
- Exclude sweets, fruits, legumes, flour and cereals.
According to the BSU content, it is necessary to change the calorie content of the diet. The keto diet for weight loss provides the reduction of calories by 500 kcal.
During the decomposition of 1 g of fat, energy is released, equivalent to 9. 3 kcal and 1 g of carbohydrates - 4. 1 kcal. Consequently, increasing the amount of fats in the diet, a person increases the calorie content of the dishes.
Signs of ketosis
With the precision that meets the rules of a ketogenic diet: the result and the process of losing weight will be so effective.
To understand if the fat division process (Lipolis) has been launched will help it with the knowledge of the main signs of ketosis (physiological):
- Weight loss;
- "Fruit" smell of the mouth;
- Increased blood ketones;
- decrease in appetite;
- Improvement of memory and concentration;
- insomnia.
In the first week in Keto-Dita, you can pay attention to a decrease in general 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 a trace.
Tips before the start of a ketogenic diet
Weight loss quickly with a kettose diet is possible if the required number of macro elements is calculated correctly.
At the beginning of nutrition restructuring, leave the ratio of proteins and fats in a proportion of 1: 1, and then - 3: 1.
Example: Diet calorie content for a weight losing woman - 1650 kcal. With a sedentary lifestyle, the calculation of Bju is: 75 g, 138 g, 20 g, respectively.
Wishing to increase calorie content, you must add oil, rairion nuts and reduce the high drop diary, to eliminate products that contain proteins.
Chitmil in Keto-Dita
Diet relaxations, relatives for various nutrition restrictions, are not allowed in the process of changing cetosis.
Chitmil in the form of fast food consumption or sweet will violate the metabolic change and reduce the effectiveness of losing weight.
Classification
There are three types of ketogenic diet:
- Basic, in which a carbohydrate load is not introduced, with moderate protein content and a high level of fat. It is recommended to lose weight without training and lead an active lifestyle.
- Directed, whose base is the principle of carbohydrate distribution for the clock for a better consumption: the training window period, before and after physical effort. Therefore, weight loss with sports help will not suffer energy deficit.
- Cyclic, which includes low and high carbohydrate alternate amounts. The power type includes a day of fasting a week, in which the amount of fat is reduced. This allows you to compensate for the glycogen level in the liver and maintain a shape for sports.
Product list
A complete list of products that can be eaten in a keto-diet is as follows:
- Meat. Unpredictably organic animal products, cultivated without hormones. When choosing meat, it should be remembered that carbohydrates are added to sausages, sausages, chops (they should not be more than 5%).
- Eggs. Boiled, fried, pose, in the form of a tortilla, are an ideal combination of fats and proteins.
- Dairy products: hard cheese, cottage cheese, sour cream, milk, fermented baked milk.
- Fish, seafood. Gordos marine products are excellent for a kettose diet, but when preparing it, you should avoid the panorama.
- Vegetable fats: sunflower, olive, coconut, colamica, oils and flaxseed sauces based on them.
- The nuts and seeds will help obtain the necessary percentage of fats in the diet.
- Vegetables with a high fiber content are predominantly green (peas, cabbage, zucchini, asparagus).
- Ugly green fruits
You can drink
For keto-dietas, ideal drinks will be:
- pure water;
- green or black tea;
- Coffee without sugar.
Hecto drinks can be attributed to coffee with milk without sweeteners, wine, coconut water.
Sweeteners with a ketogenic diet
Direct sugar substitutes do not affect blood sugar, but can negatively affect weight and maintain sweet food cravings.
One of the most harmful sweeteners is:
- Agawa syrup;
- fructose;
- Honey;
- concentrated fruit juice;
- maple syrup.
They have a high calorie content and are identical to white sugar in harmful properties (body weight gain, insulin resistance risk, the effect on the liver and kidneys).
If you need a candy from time to time, you must choose Stevia or Erythral. These substances:
- non-toxic;
- They do not contain carbohydrates;
- Health insurance.
However, like all sweeteners, they increase appetite, increase the formation of gases in the intestines and have an unusual flavor.
You can't eat with a ketogenic diet
The list of prohibited keto products includes:
- ingredients containing starch (bread, rice, potatoes);
- Sugar (sweets, cakes, ice cream, jam);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juices, soft drinks.
It is not recommended to exceed the permissible protein rate: its excess goes to glucose and violates the transition, not ketosis, inhibiting the fat burning process.
Menu for a week
The approximate menu plan for 7 days for the basic diet keto will allow us to understand the principle of nutrition. In the coming weeks, you can replace products with similar ones or repeat the previous diet each time.
The results of Ceto-Dieta
During 2 weeks of compliance with the CETO feed, according to the investigation, the thin ones noticed the following characteristics:
- loss of appetite;
- 3-7 kg weight loss;
- higher performance;
- Improvement of concentration;
- Sleep disorder.
The most experienced side effects of protein foods: constipation, nausea in the first days, muscle fatigue.
The keto diet for weight loss turned out to be effective, but experts do not recommend adhering to it for more than a month. It is only safe for short -term use, and by changing to a constant type of nutrition, it can lead to the development of ketoacidosis, dehydration and violation of organ and systems work.