The ketogenic diet belongs to the category of low carbohydrate.If it is observed for the function of the body, ketones that are obtained from fat as a result of the liver are used.Other names of the nutrition are ketone or low -carb.
There are certain products with a high carbohydrate content.When you eat you, the process of producing glucose and insulin begins.Glucose is a universal energy source that is the easiest to use.Insulin is required to spread glucose by the body with the circulatory system.Since the body gets energy from glucose, fats are deposited in extreme cases.
If you reduce carbohydrate intake, the ketosis process begins.The ketosis state occurs with a decrease in the amount of food consumed.The liver produces ketones from free fatty acids, which come from fat reserves.
Ketons are substances that play an important role in the metabolism of the body.The essence of the diet is not to reduce the calorie content of the diet, but to reduce carbohydrate consumption.
Keton dietary requirements
Subject to the performance mode, the amount of carbohydrates should be less than 15 g a day.Choose vegetables, nuts and dairy products as carbohydrate sources.
From the diet it is necessary to rule out:
- Flour and pasta, muesli;
- Bull plants - potatoes, iams;
- Legumes;
- Fruits with the exception of avocados and carambola;
- Carbonated and alcoholic drinks;
- Drinks with caffeine;
- All sugary products.
The following products are approved:
- All types of meat, fish, eggs;
- Leaf vegetables (spinach, curly cabbage);
- Vegetable plants;
- Mushrooms;
- Sausages;
- Dairy products with a high fat content;
- Sugar replacement.
Recommendations for achieving ketosis
Limit the amount of carbohydrates to 35-50 g a day.
Reduce the number of proteins used.1.4-1.7 g.
Fat is the main source of territory in a diet.Don't worry about your consumption.
Drink more liquids (up to 4 liters per day).
Exclude snacks to prevent a strong increase in insulin.
Increase physical activity.Enough 20 to 30 minutes lessons per day.
Varieties of keto-dit
There are 3 main types.
Standard or classic
Used by most people.When used, fats should prevail in food, and carbohydrates are located in the last place.Such a diet is suitable for people with low physical activity.
Goal
Before training and then you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated drinks with sugar, alcohol and fast food).In the rest of the days you should adhere to the classic version of the diet.
Cyclical
This diet option is suitable for bodybuilding.The essence of the diet is to change periods with low and high carbohydrates in the diet.Glycogen reserves are filled several times a week by reducing fats into food and increasing the proteins.
Diet is also suitable for people who have an active lifestyle with intensive mental and physical activity.
Keto-diet menu
Breakfast
Coffee (without caffeine) with the addition of butter or coconut oil (1 tablespoon), 3 cooked or fried eggs when adding zucchini and spinach (optional).
Dinner
½ avocado with grated hard varieties, chicken, fish or lamb, 2 tablespoons.l.Olive oil.
Afternoon snack
Celery or avocados, nuts.
Dinner
Salmon, chicken or beef cooked on fat, lard or ghee.Vegetables with low carbohydrate content (cabbage, Tsukkini, spinach) seasoned with olive or coconut oil.
Contraindications of a ketogenic diet
You cannot follow a diet:
- Women during pregnancy and breastfeeding;
- Patients with diabetes and people with high blood cholesterol level;
- suffer from gastrointestinal diseases, heart and kidneys;
- Have problems with the work of the thyroid gland;
- Patients with porphyr.
The advantages of a ketogenic diet
With the help of a diet you can lose weight, increase the energy wheel and improve the physical and mental state.
Ketons contribute to the increasing intellectual performance.
The low carbohydrate diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
A reduction in the amount of carbohydrate reduces the flammable processes of the skin and helps to finish with acne.
Disadvantages of a low carbohydrate diet
A strong smell of acetone made of mouth and sweat glands.This is due to the acceleration of the fat metabolism and is the norm.The concentration and strength of the smell depends on the amount of subcutaneous fat.
A painful state that resembles a cold.Migraines, attacks on irritability, nausea, insomnia and even cramps can occur.In the latter case, the use of electrolytes helps.
Constipation due to a lack of fiber and magnesium in nutrition.
The possible occurrence of ketoacidosis with an insulin -dependent variety of diabetes.
Repeated keto-dit
If there are no health problems, but I want to lose more, nutrition is possible in a month.The second time can be extended to 2 weeks.
The next time you add 1 week, the total duration of the diet can be stretched for 2 months.You cannot follow a diet for more than two months.