With a ketogenic diet you eat many fatty foods and exclude all flour and sweet. 60-70% of all calories should come from fat, 20-30% of proteins and only 10% of carbohydrates. Particular attention is paid to carbohydrates: you cannot eat more than 50 g per day, regardless of your weight and the consumption of calories.
Grasso can be obtained from vegetable and lard oils, meat and fish, cheese, sour cream, ugly yogurt, eggs and nuts. Most of these products also contain enough proteins to enter the daily frequency - 1, 5-2 g per kilogram of body weight. Get carbohydrates only from vegetables, fruit and unsweetened berries to earn enough vitamins. No family outline: cereals, pasta, potatoes. Absolute ban on sweets and alcohol.
Because you lose weight with a diet with the keto
Carbohydrates are the main fuel of the body. When consuming less than 50 g of carbohydrates per day, their reserves in the body are exhausted after a day and the body begins to divide fats and use fatty acids for energy production. However, not all organs can eat fats: the brain simply needs glucose or replacement.
To obtain glucose, the liver produces ketone bodies from fatty acids: acetate, which then turns into beta-hydroxybtic and nourishes the brain, heart, kidneys, muscles and other fabrics. As an exchange product, acetone is formed, so its concentration in the urine increases and breathing becomes sweet.
In general, ketones are constantly produced in the body, their concentration in the blood is about 0, 2-0, 5 mmol/l. When their level grows at 0, 5-5 mmol/l, food ketosis occurs. It is not dangerous for health, unlike the ketoacidosis, in which the concentration of ketone bodies rises to 10-25 mmol/l. This condition can occur in dying of hunger.
Despite the fact that it does not reduce the caloric content of the diet, in a state of ketosis the body begins to get rid of the fatty reserves. Since the level of glucose in the blood is committed to zero, the production of hormonal insulin is inhibited and with it the lipogenesis is the deposition of fats in reserve. In addition, the keto diet reduces appetite, which also helps you lose weight: do not consider calories and does not break.
How much can be launched with a ketogenic diet
Everything is individual here. In a review of six studies dedicated to a ketogenic diet, the participants have lost 3, 2 to 12 kg in six months. If we take the average value for all the results in the review, it will end about 6 kg in 6 months.
Who should try a cheto diet
Despite the complexity of the first days and the rigid restrictions, the ketogenic diet is perfect for some people. It is worth trying it:
- Those who love meat. If you can't live without fatty products and your diet is indifferent to desserts and bread, your option.
- Those who want to lose weight without losing muscle mass. The keto diet helps to throw fat away, including visceral mass and at the same time to keep dry muscle mass. In addition, the diet does not affect power indicators, so it is quite suitable for energy sports athletes. Although it will not work to increase muscles.
- People with diabetes of the 1st and 2nd type. Due to failures in insulin production, diabetics are forced to take this hormone to avoid sharp jumps of blood sugar. The Keto diet significantly reduces its level. But before moving on to Keto, a diet must be consulted with the attending physician.
- Those who want to maintain brain health. The keto diet has a positive effect on mental and emotional health, protects the brain from neurodegenerative diseases and helps with migraine and epilepsy.
- Those who want to reduce the risk of atherosclerosis. The diet reduces the amount of "bad" cholesterol and fat in the blood and increases the percentage of "good".
- Those who are afraid of the Cento del Cancer diet limit the reactive forms of oxygen and reduce inflammation, which is often associated with the occurrence of oncology.
- Runners and athletes. If you are an athlete of a cyclic sport for resistance, the cheto diet can improve your indicators.
Who cannot sit with a ketogenic diet
This diet is contraindicated:
- People with kidney and liver diseases, oxidation of fatty acids.
- Those who are engaged in team sports, athletes, medium distances runners. If the lessons involve a long stay in anaerobic mode, Keto Diet will reduce the indicators.
- People with fragile bones. The possible side effects of the diet include changes in the mineral composition of the bones, which can lead to an increased risk of fractures.
It is difficult to adhere to a ketogenic diet
The keto diet is not the lightest diet, especially at the beginning. When your body starts experimenting glucose, Keto -Gripp symptoms can manifest themselves: nausea, vomiting, headache, fatigue, dizziness, insomnia of constipation. They last from 2-3 days to several weeks. In this case, you cannot consume more carbohydrates to relieve the condition.
If you break you, the body will receive the desired glucose, you will leave the ketosis and you will have to repeat it from the head. This is the difficulty of maintaining a diet. On the other hand, this is his advantage: you know that after the failure you will have to go through an unpleasant adaptation again, so you will resist.
How to sit on a cheto genetic diet
A personal coach and nutritionist propose to divide the period of entry into a diet in different phases and adhere to certain rules.
1. Preliminary preparation (2-4 weeks)
Enter 40–80 g of coconut oil in the diet to provide the triglyceride body with the body. They are quickly absorbed, not deposited in fat and elaborated in the liver in the ketone bodies. Instead of oil, you can consume a food supplement with ketones in the form of dust.
Reduce the amount of carbohydrates to 100 g per day. So you won't enter ketosis, but teach yourself that there is less food full of carbohydrates.
2. Entering ketosis (4 days)
Day 1At dinner, there should be no more than 200-300 kcal, 10-15 g of proteins and 15-30 g of fat. No carbohydrate.
Day 2. Eat the same portion for breakfast and for lunch, for dinner - ⅔ from the usual portion of food. No carbohydrate.
Day 3. For breakfast and lunch, you can eat ⅔ from a normal portion of food, make a full dinner. There are still no carbohydrates.
Day 4
During this training phase, it is better to replace with long walks. This will burn the glucose and help enter faster ketosis faster. If during a walk it seems to you that the forces ended up in the legs, this is a good sign: the glycogen reserves are almost exhausted.
Continue to take coconut oil or carbohydrates powder, add vitamins and a drink with electrolytes.
3. Keto adaptation (2-4 weeks)
You will need several weeks to completely adapt to the diet. At this moment, it is necessary to support carbohydrates within 30 g per day - if you are involved and 20 g - otherwise. Keep in mind that at the beginning the energy level will be slightly lower. This is normal and passes gradually. At this stage, carbohydrate powder is no longer necessary.
How much to sit with a diet with the kesto and how to get out so that the weight does not return
The keto genetic diet can last from 3-4 weeks to one year. It makes no sense to adhere to a diet for less than three weeks, because during this period your body will pass the adaptation through the keto and you will start only to obtain all the advantages of this diet. As for the terms of more than a year, there are not enough scientific data to judge this, but eating in this way for life is a bad idea. First, a prolonged keto diet increases the risk of liver obesity, hypoproteinmia, kidneys and vitamins and mineral deficiency. Secondly, the abandonment of one of the macro elements does not affect the life of life in the best way. An analysis of the data of over 15 thousand people showed that both the excess and the lack of long -term carbohydrates increase the risk of death. The longest people who lived whose diet consisted of carbohydrates of 50-55%.
Good news: it will not be so difficult to keep the weight after a diet.
With a conventional diet with a caloric content cut, the quantity of hunting hunting hunting increases, due to which a person wants to eat all the time, breaks and after completion puts for food. The study has shown that with ketogenic these changes do not occur, so it would be easier for you to have weight. Another study testified that 40 days of diet with a middle year break for the Mediterranean diet have led to a stable weight loss without further sets.
The Mediterranean diet is an excellent option after the keto. It also contains many fats that you will get used to and carbohydrates are consumed by useful sources: products for whole grains, vegetables and fruit. Unlike the Keto diet, the Mediterranean can be maintained throughout life without health risks.