Hello to everyone!A diet of these low candy will require you to reduce carbohydrates to 10% of your daily BJE.At the same time, the amount of fat and protein increases.There is a state of ketosis in which fat deposits are burned.Preservation of this type of food should last from 2 to 4 weeks.We understand the difficulties.Ketosis occurs after excluding carbohydrates that produce glucose from food, and replace them with "ketone bodies".With glucose deficiency, the liver converts fat into ketones, which become the main source of energy.The level of insulin in the body is reduced, rapid burning of fat in subcutaneous deposits occurs.The transition to the state of ketosis occurs after 7-14 days.Its symptoms are the lack of a feeling of hunger and the smell of acetone from sweat, urine and mouth, a common need to urinate and dry your mouth.In order for the liver to produce ketones, the following conditions must be met:
- Increases fat intake, as they act as "fuel" for the body.
- Lower the amount of carbohydrates to 30-100 g.In one day - at least 10% of the BJSC standard.
- Drink a lot of water?2-4 l.Days to prevent dehydration.
- Include protein products in the diet: 1.5-2 g / 1 kg weight.
- Reject snacks or reduce their number to 1-2 per day.Sport is an easy walk and a long walk.
Diet these: duration, steps, adaptation
Occasionally, you can feel that the diet these is a common low fuel diet.In fact, this is not the case at all.According to the principles of body impact, this system is very reminiscent of the diet Atkins, which is well known.Tektonic nutrition restores the body from normal lipolysis glycolysis, and time is appropriate.Therefore, to get fruit, it is necessary to observe a ketogenic program for 2-3 weeks.In addition, you should not expect a significant loss of fat in the body in the first week, as at that time the body has not yet passed into a new regime and continues to process the remaining carbohydrate reserves.The body's body stages look as follows:
- The first one lasts 12 hours after the last intake of carbohydrate food.At the moment, the body completely exhausts the existing glucose reserves;
- The second lasts 24-48 hours.At this time, the body uses reserves of glycogen included in the liver and muscle;
- Third the beginning of the perestroika of metabolism.The body requires carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth. Start the 7th day.The body adapts to carbohydrate deficiency and has become a ketogenic state, releasing proteins as a source of energy.
In addition to the previous steps, there is also one: a safe exit from a diet.You cannot immediately switch to a true diet that contains carbohydrates.The body has to fit again, but this time it has to adapt to the glycolysis.For this reason, carbohydrates should be administered evenly, increasing their quantity by a maximum of 30 g per day.
Pros and the bad of the diet these
Great efficiency. With accurate compliance with all the rules of physical exercises ketocytes and continuous in sports, not only lose excess weight, but also gain glamorous relief.There is no hunger.Since all proteins and fatty products are very nutritious, their digestion takes a long time.Appetite does not have time to play out.Excess weight does not return.Often, after a hungry diet, the rejected pounds return to their double -scale carriers.Since food intake is frequent and highly nutritious, reviews about ketocytes on the effect of weight loss only show a long result.Negative sides. A considerable tendency to protein can cause digestive obstruction.To avoid this, you can bring brran or fiber inside, washed with a large amount of clean water.Low carbohydrate content causes sensory instability and poor work.After some time, these symptoms disappear as the body is reorganized in the lipolysis process.Due to the reduction of the energy source - carbohydrates distribute the deficiency of vitamins and minerals.It is necessary to drink a vitamin complex during a diet for ketosis.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- cardiovascular disease;
- diseases of the digestive, liver and kidney system;
- Lipid metabolism diseases.
The dietary variety these
Diet these is the most great way to burn fat in women.The power circuit does not strain the body, trying to accumulate in fat cells.Ketogenic diet simply reconstructs metabolic processes.There are three types of this diet, they are all different, but a little different.Thanks to the variety, every woman can choose the right option for herself.Standard Ketot diet is a more affordable and effective option.Throughout the diet, it is necessary to minimize the amount of carbohydrates.This diet is ideal for women in the gym.A motivational diet is a diet that always requires an increase in carbohydrates after sports.Purpose adult Carbohydrate rates are the body supply with exhausted glucose, which ensures greater training efficiency.Its essence is to fill the body with carbohydrates when it is poorer.With the introduction of carbohydrate -based products, each woman decides separately, as each has its own body.Women who just want to lose weight should start their way with a standard diet of these.In one week you can evaluate the overall conditions and effectiveness of the training.If your well -being worsens and simply has no strength for lessons, then the body needs carbohydrates.In this embodiment, it is important to fix a diet.
Who should not go to such a diet?
Based on the available data, you should not switch to the food these if:
- There are products for the treatment of diabetes and blood pressure;
- Now you are breastfeeding.
Rejection of responsibility: It is not recommended to move to a ketogenic diet without discussing your decision with a qualified doctor.Occasionally, it is necessary to replace some pharmaceutical products in accordance with the type of life of the diet of these.
Which products are included in the diet menu?
Diet these - a list of allowed items is needed on the table.You need to activate:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Fat milk products;
- Nuts (they contain a large amount of protein and fats);
- berries
In addition to clean water without gas, you can drink green tea or sugar coffee.The list of prohibited products of these includes:
- starch ingredients (bread, rice, potatoes);
- sugar (cakes, cakes, ice cream, jams);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
It is not recommended to exceed the permissible standard of protein: its surplus occurs with glucose and interrupts the transition to the ketosis, suppressing the fat burning process.
Drink and alcohol
Strictly forbidden to drink (even natural) fruit juices, fresh water with water and mineral water with gas.Drinking alcohol is not recommended.The exception are only reddish dry wines, unsaturated cocktails and hard drinks (gin, rum, vodka, whiskey) in moderate quantities.The basis of the diet should be: clean water;All types of tea;Herbal breakdowns for your taste;Cocoa, Stevia;Natural coffee (appreciated if you drink it with the addition of the cream).
Menu for a week
A detailed weekly menu for keto-diet, which is suitable for weight loss for men and women:
| Day/week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| breakfast | 2 boiled eggs, 30 gr.cheese, Protein cocktail 50 gr. brown |
Omelet with 3 eggs, Beetroot 150 gr, coffee |
1 egg, Half of avocado, 150 gr.Roasted salmon with vegetables |
Two eggs with fried bacon and cheese, brown |
Yaichitsa from two eggs with mushrooms and cheese, brown |
Three eggs with cheese, green salad, brown |
Smoked salmon with baked tomatoes 250 gr. 1 boiled egg |
| Snack | 30g almonds, apple |
Smoothies with nuts, milk and cottage cheese (30 g. Nuts, 200 ml milk, 50 g. Cheese cheese) | Yogurt cheese balls (150 ml yogurt, 30 g. Stock) | Protein cocktail 40 gr. grapefruit |
Vegetable sticks (3-5 pieces.) | 30 gr.pistachio | Smoothies with milk, nuts and cottage cheese (50 g. Curd cheese, 30 g. Orekhov, 200 ml milk) |
| DINNER | 170 grams of boiled chicken breast, 150 gr.salad |
200 gr.fried beef, Boiled zucchini 150 gr. |
200 gr.Baked turfs with cheese and herb | 200 gr.roasted meat Salad 150 gr. |
Steak Pig 200 gr. Boiled vegetables 100 gr. |
170 gr.boiled beef, Boiled broccoli 150 gr. |
150 gr.pork fried with vegetables |
| DINNER | 150 gr.salmon Cucumber 1-2 pcs. |
150 gr.tone, Boiled asparagus 50 gr. |
Seafood (40 g shrimp, 40 g. Squid, 10 gr. Olivkovo oil, cucumber, cheese 20 g., 1 boiled egg) | 200 gr.Grill shrimp, Spinach salad with 100 g cheese. |
Roasted vegetable and cheese flounder 200 gr. | Style from vegetable salmon and cheese 200 gr. | Hot salad with olives, eggs and smoked salmon 200 gr. |
| Second dinner | 150 gr.Curd | Casein 30 grams | 150 grams of curd | Casein 50 gr. 100 gr.Curd |
A glass of kefir, 100 gr.Curd |
Curd cheese 200 gr. | Casein 50 gr. 100 gr.Curd |
Relaxation in the diet is not permitted, usually due to various dietary restrictions, when switching to ketosis.Chitmil in the form of daily use of fast food or sweets will interrupt metabolic changes and reduce the effectiveness of weight loss.Diet these: Menu for a week, List of Diet Products These: Menu for a week, list of products.
Open the ketogenic notes
In the restaurant menu, it is completely easy to find the dishes suitable for a ketogenic diet.Most restaurants offer some types of meat and fish.Order and replace at least some products with a high carbohydrate content with an additional vegetable portion.Egg vessels are also a good option, like a fried egg or bacon fried eggs.Another option is hamburgers without sandwiches.Instead, you can throw a sandwich and switch to vegetables.Add avocado, cheese, bacon or eggs.In Mexican restaurants, enjoy at least some types of meat with extra cheese, guacamole, salsa or sour cream.For dessert, look for double cheese or cream with berries.After all: during eating, choose meat, fish or eggs with eggs.Order additional vegetables to replace carbohydrates and starch, take the cheese for dessert.
Possible consequences and side effects
A ketogenic diet believes you will follow all the tips: reduce carbohydrate consumption, increase fat intake, and make sure you drink about 4 liters.Side reactions often occur in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot and eat good nutritional tracks.Side reactions may include the appearance:
- Convulsions are a sign of magnesium deficiency.Convulsions often win at night or in the morning.To get rid of their specialists, it is advisable to recharge the water salt balance and get additives with omega-3 acids.
- Constipation. One common circumstance of its appearance is dehydration.Solupporting surface barriers: Increase water consumption.If you have not helped, you should use probiotics or increase fiber consumption.
- Accelerated heartbeat. Start taking polyvitamines with calcium and magnesium, creatin monohydrate food additives.The presence of indigestion causes abdominal pain, sour belching, heartburn.If such symptoms appear, it is worth trying to limit the use of fat.
- Itching, scabies. They occur due to irritation of the skin with acetone, which leaves the body later.Try to take a shower often, choose clothes that are not suitable for your body.
The results of a Ketone diet
Within 2 weeks of Catholic food, according to studies to reduce weight, the following features have been observed:
- loss of appetite;
- weight loss 3-7 kg;
- increased performance;
- improved volume of attention;
- Elimination of sleep disorder.
Side effects of a protein fat diet:
- constipation,
- Nausea on the first day,
- Muscle fatigue.
The diet diet these weight loss was great, but experts do not recommend keeping it for a great month.Has harmless only for short -term use, and when switching to a continuous diet can lead to the development of ketoacidosis, dehydration and systems.Thank you for your attention!