The ketogenic diet belongs to the category of low carb.When observed for the functioning of the body, ketones obtained from fat after the liver are used.The other names of the diet are ketone or weak.
There are certain products with a high level of carbohydrate content.If you eat them, in the body, the process of generation of glucose and insulin begins.Glucose is a source of universal energy, which is the easiest to use.Insulin is necessary for the propagation of glucose through the body using the circulatory system.Since the body receives glucose energy, fats are deposited in extreme cases.
If you reduce the 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.
Ethons are substances that play an important role in body metabolism.The essence of the diet is not to reduce the calorie content of the diet, but to reduce the consumption of carbohydrates.
Keton diet requirements
Subject to power mode, the amount of carbohydrates must 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, IAMS;
- legumes;
- fruits with the exception of avocados and carambola;
- soft and alcoholic drinks;
- drinks containing caffeine;
- All products containing sugar.
The following products are authorized to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curly cabbage);
- plant crops;
- Mushrooms;
- sausages;
- dairy products with a high content of fat;
- Sugar substitutes.
Recommendations to reach ketosis
Limit the amount of carbohydrates up to 35 to 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 liquids (up to 4 liters per day).
Exclude snacks to avoid a sharp increase in insulin.
Increase physical activity.Enough 20 to 30 minutes of lessons per day.
Ceto-dyetic varieties
There are 3 main types.
Standard or classic
Used by most people.When you use it, fat fats should prevail and carbohydrates are in the last place.Such a diet is suitable for people with a low level of physical activity.
Target
Before training and after, you can consume fast carbohydrates (sugar, ice cream, white bread, soft drinks with sugar, alcohol and fast food).In the rest of the days, you must adhere to 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 rich in carbohydrates in the diet.Several times a week, glycogen reserves are reconstructed by reducing fat in food and increasing proteins.
The diet is also suitable for people conducting an active lifestyle with intense mental and physical activity.
Ceto-dyetic menu
Breakfast
Coffee (without caffeine) with the addition of butter or coconut oil (1 tablespoon), 3 boiled or fried eggs with the addition of zucchini and spinach (optional).
Dinner
½ avocado with grated harsh varieties, chicken meat, fish or lamb, 2 tablespoons.L.olive oil.
Afternoon snack
Celery or lawyers, nuts.
Dinner
Salmon, chicken or beef cooked on fats, lards or ghee.Low carbohydrate vegetables (cabbage, tsukkini, spinach) seasoned with olive or coconut oil.
Contraindications of an ketogenic diet
You cannot follow a diet:
- women during pregnancy and breastfeeding;
- diabetic patients and people with a high level of blood cholesterol;
- suffering from gastrointestinal diseases, hearts and kidneys;
- have problems with the work of the thyroid gland;
- Porphyry patients.
The advantages of a ketogenic diet
Using a diet, you can lose weight, increase energy level, improve physical and mental condition.
Ethons contribute to the increase in mental performance.
The low carb diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
A decrease in the amount of carbohydrates reduces inflammatory skin processes, helps to face acne.
Disadvantages of a low content diet
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 resistance of the smell depend on the quantity of subcutaneous fats.
A painful condition resembling a cold.Migraines, irritability, nausea, insomnia and even convulsions 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 diabetes dependent on insulin.
Keto-Diet repeated
If there are no health problems, but I want to lose even more, the diet is possible in a month.The second time, its duration can be extended at 2 weeks.
When 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.