Hello to all of you!The lower -curricity keto diet will require the hydrocarlines to reduce the daily BJU to 10%.At the same time, the amount of oil and protein increases.Fat deposits have a ketosis situation where it is burned.The maintenance of this type of food should last for 2 to 4 weeks.We understand the difficulties.Ketosis occurs after the exclusion of glucose carbohydrates and their replacement with "keton objects".With a lack of glucose, the liver turns fat into ketones, which converted into the main source of energy.The level of insulin in the body is reduced, and the oil burns in subcutaneous fields.The transition to a cetosis occurs after 7-14 days.His symptoms are the lack of hunger and acetone, the smell of acetone, urine and mouth, is a common thing to urinate and dry your mouth.The following conditions must be answered to produce the liver keton:
- Increases fat intake because they act like "fuel" for the body.
- Reduce the amount of carbohydrates to 30-100 gr.At least 10% of the ICC in one day.
- Drink a lot of water?2-4 l.Day to prevent dehydration.
- Enter protein products in the diet: Enter weight 1.5-2 G / 1 kg.
- Refuse snacks or reduce to number 1-2 a day.Sports are easy walking and a long walk.
Keto Diet: Duration, Steps, Adaptation
From time to time, you can feel the keto diet is an ordinary low carbon diet.In fact, this is not this.According to the principles of the body, this system is very popular reminds the diet of the Atkins.Tektonic nutrition restores the body from normal glycolysis to lipolysis and is eligible.Therefore, to get fruit, you need to observe a cetogenic program within 2-3 weeks.In addition, in the first week, you should not expect a significant loss of oil in the body in the body, because the body has not yet moved to a new mode and processing the remaining carbohydrate reserves.The phases of the body's body seem to be as follows:
- First. The carbohydrate lasts 12 hours after the last succession of food.At the moment, the body is completely exhausted in existing glucose resources;
- Second.It lasts 24-48 hours.In this case, the body uses glikogen resources in the liver and muscles;
- Third. The beginning of the perestroic of metabolics.Looking for carbohydrates for those in muscle mass, including body, fatty acids and proteins;
- Fourth. Start up to 7th day.The body adapts to the absence of carbohydrates and is restored in a cetogenic situation, which is free from proteins as a source of energy.
In addition to previous steps, there is another: a safe exit from a diet.You may not immediately pass a real diet that is carbohydrate.The body should be adapted again, but this time it should be adapted to gjlycolia.For this reason, carbohydrates must be equally applied, increase the amount of 30 greath per day.
Positive and disadvantages of the keto diet
Great efficiency. With the accurate compatibility of all the rules of constant physical exercise in Keto-diet and sports, you do not lose weight, but also a charming relief.There is no hunger.Since all protein and fatty products are very nutritious, digestions often require a lot of time.The appetite has no time to play.No longer returns the weight.Often, a kilogram of kilograms thrown after a hungry diet returns to the carriers twice.Since eating is often and very nutrients, reviews on the effects of weight loss about Keto-Dita show only a long result.The negative parties. An important tendency to proteins can lead to digestive obstacles.To avoid this, you can bring bran or fiber to washed with a large amount of clean water.The lower carbohydrate composition causes the sensation instability and weakness.After a while, these symptoms disappear because the body is reorganized in the Lipolysis process.Due to the reduction of energy source - carbohydrates distribute the lack of vitamins and minerals.You need to drink a vitamin complex during a diet for ketosis.Contraindications:
- Pregnancy and breastfeeding;
- Sweet diabetes;
- cardiovascular disease;
- Diseases of the digestive system, liver and kidneys;
- Lipid metabolism diseases.
The range of keto diet
Keto diet is the best way to burn fat in women.The power circuit does not aggravate the body, trying to collect fat cells.Ketogenic diet simply resets metabolic processes.There are three types of this diet, all different, but a little different.Thanks to the variety, each woman can choose the right choice for itself.Standard Ketot diet is a more affordable and effective choice.Throughout the diet, you need to minimize the amount of carbohydrates.This diet is ideal for women in the gym.A motivating diet is a diet that always requires an increase in carbohydrates after sports.Purpose increased The norms of carbohydrates are supply of body with depleted glucose, which ensures the more efficiency of training.His essence is to fill the body with carbohydrates when they are more poor.With the application of carbohydrates based products, each woman decides separately because each has its own body.Only women who want to lose weight should start their way with a standard keto diet.You can assess the overall terms and effectiveness of the training in a week.If you don't have the power to be your buddy and just lessons, the body needs carbohydrates.It is important to adjust a diet in the embodiment.
To whom should such a diet should not?
Based on the available information, if you should not go through the keto-food:
- There are products for the treatment of diabetes and blood pressure;
- You are breastfeeding right now.
Refusal to Responsibility: It is not recommended to cross a cetogenic diet without discussing your decision with a qualified doctor.From time to time, some pharmaceutical products need to be replaced in accordance with the type of CETO's diet.
What products are included in the diet menu?
Keto diet - Need a list of items allowed on the table.You have to burn:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- Oily dairy products;
- Hazelnut (there is a large amount of protein and fat);
- Berry
In addition to dry water, you can drink green tea or sugar coffee.The list of prohibited keto products includes:
- Decorated items (bread, rice, potatoes);
- Sugar (cakes, cakes, ice cream, jams);
- sweet fruits;
- Grain and pasta;
- Sweet drinks, fruit juices, carbonated drinks.
The permissive protein is not recommended to exceed the standard: it is already happening with glucose and stops the passage of the ketoza by pressing the burning process.
Drink and alcohol
Drinking mineral water with fruit juices (even natural), fresh water and gas and gas gas is strictly prohibited.It is not recommended to drink alcohol.The exception is only dry red wines, silent cocktails and strong drinks (gin, rum, vodka, whiskey).The basis of the diet should be: clean water;all kinds of tea;Adjusts to your herbal taste;Kakao, Stevia;Natural coffee (estimated if you drink by adding cream).
Menu a week
A weekly menu for a keto-diet that is suitable for weight loss for men and women:
| Time of the day / week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | On Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs, 30gs of 30g.cheese, 50 grams of protein cocktails. coffee |
3 omlet of the egg, Beet salad 150g, coffee |
1 egg, Half of avocado, 150 grams.Baked salmon with vegetables |
Omelet of two eggs with fried pigs and cheese, coffee |
Yaichitsa with two eggs with mushrooms and cheese, coffee |
Three eggs with cheese, Green salad, coffee |
Smoked salmon with baked tomatoes 250 grams. 1 boiled egg |
| Snack | 30g almonds, apple |
Nuts, milk and cottage cheese (30 g. Hazzlets, 200 ml. Milk, 50 g. Cutting cheese) | Cheese balls with yogurt (150 ml yogurt, 30 g. Share) | Protein cocktail 40 grams. grapefruit |
Vegetable sticks (3-5 pieces.) | 30gs of 30g.pistachios | Smoothies from milk, nuts and cottage cheese (50 g. Cutting cheese, 30 g. Orekhov, 200 ml. Milk) |
| Lunch | 170 grams of cooked chicken breasts, 150 grams.salad |
200g.Fried beef, Stewed zucchini 150 gr. |
200g.the grasses cooked with cheese and herbs | 200g.Baked meat, Salad is 150 gr. |
Pig steak is 200 grams. The floor vegetables are 100 gr. |
170 gr.Stewed beef, Boiled broccoli 150 grams. |
150 grams.Fried pork with vegetables |
| Lunch | 150 grams.Somon, Cucumber 1-2 pieces. |
150 grams.tuna, Boiled asparagus 50 grams. |
Seafood salad (40 g. Shrimp, 40 g. Squids, 10 gr. Olivkovo oil, cucumber, cheese 20 g., 1 boiled egg) | 200g.Grill shrimp, Spinach salad with cheese 100 g. |
Baked bread with vegetables and cheese 200g. | Vegetables and cheese from Somon styles with 200 gr. | Hot salad with olives, eggs and smoked salmon, 200 gr. |
| The second dinner | 150 grams.Cottage cheese | Casein 30 grams | 150 grams of cottage cheese | Casein 50 grams. 100 grams.Cottage cheese |
A glass of kefir, 100 grams.Cottage cheese |
Cutting cheese is 200 grams. | Casein 50 grams. 100 grams.Cottage cheese |
The rest of the diet is not allowed, due to various dietary limits when passing in cantoza.Chitmill will stop metabolic changes in the form of daily use of fast food or sweets and reduce the effectiveness of weight loss loss.Keto diet: a week menu, list of Keto diet products: a weekly menu, list of products.
Open ketogenics notes
In the restaurant menu, finding suitable dishes for a cetogenic diet is completely easy.Most restaurants offer some types of meat and fish.Replace and replace at least some products with a high carbohydrate content with an additional part of the vegetable.Eggs are also a good choice like a bolt of pigs, bolts or pigs of pigs.Another option is a hamburger without a sandwich.Instead you can throw a sandwich and move to vegetables.Add avocado, cheese, pigs or eggs.Enjoy at least a few types of meat with Mexican restaurants, extra cheese, guacamole, salsa or sour cream.For Dessert, ask for cheese or double cream with berries.Lower line: Select meat, fish or egg containers during meals.Order additional vegetables to replace the carbohydrates and starts, take cheese for dessert.
Possible results and side effects
A cetogenic diet believes that all the tips will be followed: reduce carbohydrate consumption, increase fat admission and make sure to drink about 4 liters.Negative reactions often appear in beginners and are mainly associated with dehydration or lack of vitamins.Make sure you drink a lot of drinks and good nourishing trace elements.The appearance of side reactions may include:
- Convulsions are a sign of magnesium failure.Convulsions often win at night or in the morning.It is recommended to fill out a water and salt balance to get rid of their specialists and to make additions to Omega-3 acids.
- Constipation. A general condition of the occurrence of dehydration.To solve obstacles on the surface: increase water consumption.If you have not helped, you should use probiotics or increase fiber consumption.
- The accelerated heart beat. Start to get polynesium, polivitamines with nutritional supplements.The presence of dyspepsia causes abdominal pain, sour intestine, heartburn.If such symptoms appear, it is worth working a bit to restrict oil use.
- Itching, itching. They then occur due to skin irritation with acetone leaving the body.Try to take a shower often, choose clothes that do not match your body.
The results of the keton diet
For 2 weeks of the Catholic Nutrition, the following features were observed for the investigation into the investigation:
- the loss of appetite;
- Weight loss is 3-7 kg;
- increased performance;
- Improved focus volume;
- Eliminating sleep disorder.
Side effects of a protein-fat diet:
- Containment,
- First day nausea,
- muscle fatigue.
The diet to lose weight in the Keto diet was great, but experts do not recommend holding it up for a great month.It can only be harmless for short use and can cause ketoacidosis, dehydration and development when passing a permanent diet.Thank you for your attention!