The ketogenic diet belongs to the low carbohydrate category.When it is observed for the functioning of the body, the ketones obtained from fat as a result of the liver are used.Other diet names are ketone or low carbohydrate.
There are certain products with a high level of carbohydrate content.If you eat them, in the body, the process of glucose and insulin generation begins.Glucose is a universal source of energy, which is the easiest to use.Insulin is required for glucose propagation through the body using the circulatory system.As the body receives energy from glucose, fats are deposited in extreme cases.
If you reduce carbohydrate intake, the ketosis process begins.The state of ketosis occurs with a decrease in the amount of food consumed.The liver begins to produce ketones from free fatty acids from fat reserves.
Ceton are substances that play an important role in body metabolism.The essence of the diet is not to reduce the caloric content of the diet, but to reduce carbohydrate consumption.
KETON DIET REQUIREMENTS
Subject to energy mode, the amount of carbohydrates should be less than 15 g per day.As sources of carbohydrates, choose vegetables, nuts and dairy products.
Of the diet, it is necessary to exclude:
- flour and pasta, cereals;
- Tuberous plants - potatoes, AIMS;
- vegetables;
- fruits with the exception of avocados and carambola;
- carbonated and alcoholic beverages;
- Drinks containing caffeine;
- All products that contain sugar.
The following products are allowed to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curled cabbage);
- Vegetable cultures;
- Mushrooms;
- sausages;
- High fat dairy products;
- Sugar substitutes.
Recommendations to achieve ketosis
Limit the amount of carbohydrates up to 35-50 g per day.
Reduce the number of proteins consumed.1,4-1,7 g.
Fat is the main source of energy in a diet.Don't worry about their consumption.
Drink more fluids (up to 4 liters a day).
Delete snacks to avoid sharp increase in insulin.
Increase physical activity.It arrives from 20 to 30 minutes of classes a day.
Varieties of Ceto-Diet
There are 3 main types.
Default, or classic
Used by most people.By using it, foods in food should prevail and carbohydrates are last.This diet is suitable for people with low physical activity.
Target
Before training and then you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated beverages with sugar, alcohol and fast food).In the rest of the days, you should join the classic version of the diet.
Cyclic
This diet option is suitable for bodybuilding.The essence of the diet is to alternate periods with low and high carbohydrates in the diet.Several times a week, glycogen reserves are replenished by reducing fats in food and increasing proteins.
The diet is also suitable for people who carry an active lifestyle with intense mental and physical activity.
Keto-Diet menu
Breakfast
Coffee (without caffeine) with the addition of butter or coconut oil (1 tbsp), 3 boiled or fried eggs with the addition of zucchini and spinach (optional).
To have lunch
½ avocado with grated hard varieties, chicken meat, fish or lamb, 2 tablespoons.l.oil.
Afternoon snack
Celery or avocados, walnuts.
To have lunch
Salmon, chicken or meat cooked in fat, lard or ghee.Low carbohydrate vegetables (cabbage, tsukkini, spinach) seasoned with olive or coconut oil.
Against -Indication of a ketogenic diet
You cannot follow a diet:
- women during pregnancy and breastfeeding;
- patients with diabetes and people with a high level of blood cholesterol;
- suffering from gastrointestinal diseases, heart and kidneys;
- having problems with the work of the thyroid gland;
- Patients with Porphiro.
The advantages of a ketogenic diet
With the help of a diet, you can lose weight, increase energy level, improve the physical and mental condition.
Ketons contribute to increasing mental performance.
Low -Carb diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
A decrease in the amount of carbohydrates reduces the inflammatory processes of the skin, helps to deal with acne.
Disadvantages of a low diet -carb
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 strength of the smell depend on the amount of subcutaneous fat.
A painful condition similar to a cold.Migraine, irritability, nausea, insomnia and even seizures may occur.In the latter case, the use of electrolytes helps.
Constipation due to the lack of fiber and magnesium in the diet.
The possible occurrence of ketoacidosis with a variety of insulin -dependent diabetes.
Repeated ceto-diet
If there are no health problems, but I want to lose even more, observing the diet is possible in a month.The second time its duration can be extended to 2 weeks.
By adding 1 week next time, the total duration of the diet can be stretched for 2 months.You cannot follow a diet for more than two months.