Ketogenic diet belongs to the low category.When observed for body function, ketones derived from liver fat are used.The name of the other diet is ketone or low.
There are certain products with high carbohydrate content.If you eat it, in the body the process of producing glucose and insulin begins.Glucose is a universal source of energy, the easiest to use.Insulin is required for the spread of glucose through the body using the blood circulatory system.Because the body receives energy from glucose, fat is stored in extreme cases.
If you reduce carbohydrate intake, the ketosis process begins.The condition of the ketosis occurs with a decrease in the amount of food used.The liver begins to produce ketones from free fatty acids that come from fat reserves.
Keton is a substance that plays an important role in the body's metabolism.The core of the diet is not to reduce the calorie content of the diet, but to reduce the consumption of carbohydrates.
Ketone diet requirements
Subject to power mode, the amount of carbohydrates should be less than 15 g a day.As a source of carbohydrates, choose vegetables, nuts and dairy products.
From the diet, it should be excluded:
- flour and pasta, cereals;
- Growing tuberous growth - potatoes, IAMS;
- legumes;
- Fruits with the exception of avocado and carambola;
- carbonated and alcoholic beverages;
- drinks containing caffeine;
- All products containing sugar.
The following products are allowed to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curly cabbage);
- vegetable crops;
- mushrooms;
- sausages;
- dairy products with high fat content;
- Sugar substitute.
Suggestions to achieve ketosis
Limit the amount of carbohydrates up to 35-50 g a day.
Reduce the number of proteins used.1,4-1.7 g.
Fat is a major source of energy in the diet.Don't worry about its use.
Drink more fluids (up to 4 liters a day).
Exclude snacks to avoid significant improvements in insulin.
Increase physical activity.Just 20-30 minutes of class every day.
Keto-diet varieties
There are 3 main types.
Standard, or classic
Used by most people.When using it, fat in food should be used, and carbohydrates are in the last place.Such a diet is suitable for people with low levels of physical activity.
Target
Before training and after that, you can take fast carbohydrates (sugar, ice cream, white bread, carbonated drinks with sugar, alcohol and fast food).All day long, you must adhere to the classic version of the diet.
Cycle
This diet option is perfect for bodybuilding.The essence of the diet is for alternative periods with low and high carbohydrates in the diet.Several times a week, glycogen reserves are refilled by reducing fat in foods and increasing protein.
Diet is also suitable for people who lead 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 eggs or fried with the addition of zucchini and spinach (optional).
Dinner
½ avocado with hard type scars, chicken, fish or goat, 2 tablespoons.L. Olive oil.
Evening snacks
Celery or avocado, nuts.
Dinner
Salmon, chicken or beef is cooked on fat, pork fat or ghee.Vegetables with low carbohydrate content (cabbage, tsukkini, spinach) which are boiled with olive or coconut oil.
Ketogenic diet contraindications
You can't follow a diet:
- women during pregnancy and breastfeeding;
- diabetic patients and people with high blood cholesterol levels;
- suffering from gastrointestinal, heart and kidney disease;
- have problems with the work of the thyroid gland;
- Patients with porphyry.
The advantages of a ketogenic diet
With the help of a diet, you can lose weight, increase energy levels, improve physical and mental condition.
Ketons contribute to improving mental performance.
Low diet -Carbohydrate will be useful to patients with epilepsy, high cholesterol and blood pressure.
Decreased the amount of carbohydrates reduces the skin inflammation process, helping to overcome acne.
A lack of a low diet
The strong odor 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 odor depend on the amount of subcutaneous fat.
The painful condition resembles a cold.Migraine, irritation attacks, nausea, insomnia and even seizures may occur.In the second case, the use of electrolytes helps.
Constipation is caused by a lack of fiber and magnesium in the diet.
Possible occurrence of ketoacidosis with various types of diabetes that depend on insulin.
Keto-diet repeats
If there is no health problem, but I want to lose more, re -diet may be a month.The second time the period can be extended to 2 weeks.
When adding 1 week each time, the total amount of diet can be stretched for 2 months.You can't follow the diet for more than two months.