The musical lean figure with pumped muscles causes a mass evidence of the residents of social networks, a new beauty ideal. To get a dream's body, the girls were tired of training in the gym and did not understand why they could not get the desired result. One of these methods is a ketose diet.
A cetogenic diet is a nutritional type of nutrition that has become a machine to burn fat.
The principle of nutrition is a small amount of carbohydrate, which is a lack of glucose and fast energy. Taking carbohydrate hunger, the body is an alternative type of fuel - ketones begin to produce.
Thus, it is replaced by gjlycolysis (carbohydrates decay) with energy to create energy for any type of activity, and with lipolysis (splitting).
KETO -DIET's essence: The success of a state named Ketoz is the success of the evolution, the meaning of evolution, to live in the conditions of carbohydrate. To lose weight, it is a chance to reduce oil layer, dry and beautiful embossing body.
Do not mix ketosis and ketoacidosis - a pathological situation that takes a change in acid - a pathological situation that threatens the life and life of the patient. With ketosis, keton objects appear in a sufficient amount to fill the energy that is not more than normal.
Changing physiological processes in the body cannot be considered proper nutrition of the Keto diet.
Follow him, the opposite:
- Pregnant;
- breastfeeded women;
- Children under 18 years of age;
- patients with diseases of digestion, cardiovascular and urinary systems;
- Patients with diabetes.
You must be sure of your health before using a cetogenic diet to lose weight and consult with a specialist:
- In the conditions of disease of systems and bodies, the start of cetosis in the body can lead to irreversible changes and even ketoacidosis causing death;
- Changing the food admission system without an unknown patient with an unknown patient can cause deterioration of the situation (such as failed diabetes).
Their advantages of a cetogenic nutrition are undoubtedly:
- Fast weight loss. Depending on the individual characteristics of weight, you can land between 2 and 5 kg in a keto-diet in a week.
- Low muscle loss. Weight loss occurs due to oil burns: consumed to generate energy.
- A lack of hunger: Nutrition is not small, but not included fast carbohydrates that increase the appetite.
- Permanent power flow. Ketosis ensures the creation of energy energy without compeling the body in carbohydrate processing.
Despite the important advantages of the ketose diet, it cannot deny the damage that can do for thin:
- The formation of ketoacidosis with all the following results (coma, death).
- Constipation (and therefore decayed products) as a result of a small amount of fiber use.
- A distant heartbeat, a sharp decline in blood pressure.
- Problems related to skin and its derivatives due to lack of vitamins B (hair loss, rash, skin).
- Nausea, vomiting, anxiety in the abdomen, concern with the presence of stones in the gallbladder.
- In the event of familiar nutrition, the reduction of physical activity is mainly fast carbohydrates.
- The formation of muscle eclipses as a result of glikogen, electrolyte and water loss.
Keto calls on the diet:
- Control the choice of products suitable for the diet;
- When ketones are produced, a constant brush of teeth that allows you to get rid of acetone smell from the mouth of increasing weight loss.
The main principle of the Ketose diet is in line with the following rules:
- Enter a competent power system using carbohydrate loading. You need to get acquainted with a diet in the diet, which is up to 1 Q, which is lost in the first day and the carpetrates lost in the carbohydrates in the first two weeks. It can be grain, fruit, vegetables, but they should be consumed within 12-18 hours and then restore the low carbon diet.
- Have at least 5 times a day; Enter the last dish last time three hours before bedtime to not load the digestive system.
- Reduce salt consumption.
- Increase the volume of liquid to 4 liters per day. Don't stick to a specific figure: You need to drink because of the need, but a little more.
- Reduce carbohydrate reception up to 50 grams per day and leave the amount of proteins and oils in normal amount for weight and physical activity.
- Exclude sweets, fruits, legumes, flour and cereals.
In accordance with the contents of BSU, you need to change the caloric content of the diet. KETO diet to lose weight 500 kcal provides for reducing calories.
Energy is released during 1 g fat decay, 9. 3 Kcal and 1 Q Carbohydrate - 4. 1 Kcal. Accordingly, increasing the amount of fat in the diet, increases the caloric content of a human meals.
How accurately do you match a ketogenic dietary rules - the result and the process of weight loss will be so effective.
To understand that the process of splitting oils (lipolis) will help you with information about the main signs of ketosis:
- Weight loss;
- The smell of "fruit" from the mouth;
- increased blood ketones;
- reduction in appetite;
- improve memory and concentration;
- insomnia.
In the first week, you can pay attention to Keto-Dita, general performance, fatigue and decrease in digestive disorder.
The transition to a cetosis is occurs in 1-2 weeks. Symptoms disappear unrequited as body lipolizes
If the number of the required number of macros is calculated correctly, it is possible to lose weight with a ketos diet.
At the beginning of the reconstruction of the nutrition, leave the proportion of proteins and fats 1: 1 by 1: 1 - 3: 1.
Example: Calories of the diet to lose weight - 1650 kcal. The calculation of BJU with a sedentary lifestyle is: 75 g, 138g, 20 g, respectively.
When you want to increase the content of calories, you need to add fat, nuts, nuts and need to reduce the daily high level to remove daily high - Protein-Containing products.
Diet recreation, which is familiar with various restrictions on the nutrition, is not allowed in the process of ketoza.
Chitmil will break a metabolic turn in the form of fast food or sweets in each other and reduces the effectiveness of weight loss.
There are three types of ketogenic diet:
- The main, medium protein content, which is not applied to a carbohydrate load, and high levels of oil. It is recommended to lose weight without training and active lifestyle.
- The reason for this is the basis of distribution of carbohydrates for better consumption: the period of the training window before and after physically. Thus, with the help of the sport, we will not suffer from energy cut.
- Alternate low and high quantities of carbohydrate, including cycles. The type of power includes a fasting day per week where the amount of fat is reduced. This allows you to adjust the glikogen level in the liver and keep a shape for sports.
The full list of products that can be eaten in a keto-diet:
- The meat. Unprocessed animal products, preferably organic, grow without hormone. When choosing meat, it is necessary to remember that carbohydrates are added to sausages, sausages, ventures, cutlets (they should not exceed 5%).
- Eggs. It is an ideal combination of fat and proteins in the form of boiled, fried, pashot, omelet.
- Dairy products: hard cheese, oily cutting cheese, sour cream, milk, fermented milk.
- Fish, seafood. Fat seafood is great for a ketose diet, but when preparing, you should avoid panning.
- Grocery oils: sunflower, olives, coconition, pocket colored, corpus, linen oil and sauces.
- Hazelnuts and seeds will help you gain the necessary percentage of oils in the diet.
- High-containing vegetables of peppers are mainly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruits
Ideal Drink for Keto Diets:
- Pure water;
- green or black tea;
- Coffee without sugar.
Keto can be linked to latte without sweetening, sweetening, coconut water.
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:
- Agawa syrup;
- fructose;
- honey;
- Concentrate fruit juice;
- maple 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).
If you need something sweet from time to time you need to choose Stevia or Eritral. These items:
- Not toxic;
- There are no carbohydrates;
- Safe for health.
But as all sweeteners, increase the appetite, increase the emergence of gas in the intestines and have an unusual taste.
The list of prohibited keto products includes:
- starch -kthonttion items (bread, rice, potatoes);
- Sugar (sweets, dough, ice cream, Marmelad);
- sweet fruits;
- Grain and pasta;
- Sweet drinks, juices, soda.
It is not recommended to exceed Permissive protein speed: it enters the excessive glucose and breaks the transition not a ketosis that does not interfere in the oil burning process.
The plan for the main keto-diet will allow the approximate menu plan to understand the principle of nutrition. You can replace those similar to the next weeks of the products or repeat the previous diet each time.
| 1 | 2nd | 3rd | To 4 | Scorpion | Scorpion | To 7 | |
| Breakfast | Omelet with cheese | Cottage cheese with pickles | Cottage cheese casserole | 2 boiled eggs, green salad | All grain toast with fish and eggs | Boiled breasts, avocado | 2 eggs soft, baked apples |
| Lunch | chicken soup with broccoli | Cheese-baked chicken, Chinese cabbage salad | Styros for steam with peas and broccoli | Toast with code, butter | Vegetable stew, steak | Cry from chicken with vegetables | Pig chop, asparagus and spinach |
| Lunch | boat | Fisherman | The fungi with asparagus and sour cream | Adequate walnut | Cottage cheese with Ash and apple | Omelet with broccoli and mushrooms | Cottage cheese with pickles |
For 2-week compatibility with keto-nutrition, because of the research, the thinned features:
- the loss of appetite;
- Weight loss 3-7 kg;
- increased performance;
- improvement of concentration;
- Sleep disorder.
The most experienced side effects of protein-fat foods: constipation, nausea, muscle fatigue in the first days.
Keto diet was effective for weight loss, but experts do not recommend adhere to this for more than one month. It is only safe for short use and passing into a permanent nutrition type, it can cause ketoacidosis, dehydration and bodies and systems.