Ketogenic diet refers to a low -carb category.When the body is observed to operate, ketones obtained from oil are used as a result of the liver.Other names of the diet are keton or down -carb.
There are certain products containing high levels of carbohydrates.If you eat them, the body of glucose and insulin begins in the body.Glucose is a universal energy source that is the easiest to use.Using a blood circulation system, you need insulin to spread glucose through the body.Oils are invested in extreme cases because the body receives glucose energy.
If you reduce the acceptance of carbohydrates, the catering process begins.Ketosis State occurs with a reduction in the amount of food consumed.The liver begins to produce ketones from free fatty acids from oil resources.
Ketons are items that play an important role in metabolism of the body.The essence of the diet is to reduce the calorie content of the diet, but to reduce the consumption of carbohydrates.
Keton Diet Requirements
The amount of carbohydrates that subdued the power regime should be less than 15 g per day.Choose vegetables, nuts and dairy products such as sources of carbohydrates.
Should be excluded from the diet:
- Flour and pasta, cereals;
- Tuberosis plants - potatoes, iams;
- Beans;
- Fruits with avocados and convoys;
- Gazli and alcoholic beverages;
- Drinks from caffeine;
- All sugar-processed products.
It is permissible to use the following products:
- All types of meat, fish, eggs;
- leaved vegetables (spinach, curly cabbage);
- Vegetable crops;
- mushrooms;
- sausage;
- High-fat milk products;
- Sugar substitutes.
Recommendations to reach ketosa
Limit the amount of carbohydrates up to 35-50 g per day.
Reduce the number of proteins consumed.1.4-1.7 g.
The oil is a source of energy in a diet.Don't worry about their consumption.
Drink more fluids (up to 4 liters per day).
Exclude snacks to prevent insulin's sharp increase.
Increase their physical activity.Lessons are enough for 20-30 minutes a day.
Types of keto-diet
There are 3 main types.
Standard or Classic
Used by most people.When using it, fats in the meal should be dominated and carbohydrates are in the last place.Such a diet is suitable for people who have a low level of physical activity.
Target
You can consume fast carbohydrates before and after training (carbonated drinks with sugar, ice cream, white bread, sugar, alcohol and fast food).In the rest of the days you should follow the classic version of the diet.
Cyclic
This diet selection is suitable for bodybuilding.The essence of the diet is alternative periods of low and high carbohydrates in the diet.Glycogen resources are filled by reducing oils in a week, gothic and increasing proteins.
The diet is also suitable for people who lead a lifestyle with strong mental and physical activity.
Keto-diet menu
Breakfast
3 boiled or fried eggs by adding butter or coconitive oil (1 tablespoons of oil), 3 boiled or fried eggs, pumpkin and spinach (optional).
Lunch
Grated rigid varieties, avocado, which are chicken, fish or lambs, 2 tbsp.l.Olive oil.
Snack in the afternoon
Celery or avocados, nuts.
Lunch
Salmon, chicken or beef boiled over oil, Lard or Ghee.Vegetables from a spicy carbohydrate content (cabbage, tsukkini, spinach) with olive or coconut oil.
Counter-contrastings of a cetogenic diet
You can't watch a diet:
- women during pregnancy and breastfeeding;
- patients with blood cholesterol on diabetes and high levels;
- suffering from gastrointestinal diseases, heart and kidneys;
- problems with the work of thyroid gland;
- Patients with porphyry.
Advantages of a ketogenic diet
With a diet, you can lose weight, increase energy levels, improve your physical and mental condition.
Ketons help increase mental performance.
In the lower -circular diet, epilepsy will be useful for patients with high cholesterol and blood pressure.
The decline in carbohydrates reduces the inflammatory processes of the skin, helps to cope with acne.
Lower -Carb Diet deficiencies
A strong smell of acetone from the mouth and sweat glands.This is due to the acceleration of fat metabolism and is the norm.The concentration and power of the odor depends on the amount of subcutaneous oil.
A painful situation that looks like colds.Migrains, irritability, nausea, insomnia and even attacks of convulsions can occur.In the last case, the use of electrolytes helps.
Constipation due to lack of fiber and magnesium in the diet.
Cetoidosis with an insulin is possible - uncertain diabetes.
Repeated keto-diet
If there is no health problem, but I want to lose more, it is possible to make a diet possible in a month.The second time its duration can be extended to 2 weeks.
When adding 1 week every next time, the total diet may extend 2 months.You can't watch a diet for more than two months.