The ketogenic diet belongs to the category of low carbs.When observing the body, the liver is used as a result of the liver ketones.Further names of the diet are ketone or low carb.
There are certain products that have a high level of carbohydrate.If you eat them, the process of producing glucose and insulin will begin in the body.Glucose is a universal source of energy that is most easily used.Insulin is required for the spread of glucose through the body through the circulatory system.Because the body gets energy from glucose, the fats are deposited in extreme cases.
If you reduce your carbohydrate intake, the process of ketosis will begin.The condition of ketosis occurs by decreasing the amount of food consumed.The liver begins to produce ketones from free fatty acids from fat reserves.
Ketons 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 carbohydrate consumption.
Ketone dietary requirements
Depending on the performance mode, the carbohydrate should be less than 15 g daily.Choose vegetables, nuts and dairy products as carbohydrate sources.
The diet should be excluded:
- flour and pasta, cereals;
- Tuber plants - potatoes, iams;
- legumes;
- fruits except for avocado and crash;
- carbonated and alcoholic beverages;
- drinks containing caffeine;
- All products containing sugar.
The following products are allowed:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curly cabbage);
- plant plants;
- mushroom;
- sausage;
- dairy products with high fat content;
- Sugar replacement.
Recommendations to achieve ketosis
Limits the amount of carbohydrates up to 35-50 g daily.
Reduce the number of proteins consumed.1.4-1.7 g.
Fat is the main source of energy.Don't worry about consumption.
Drink more fluids (up to 4 liters per day).
Excludes snacks to prevent sudden growth of insulin.
Increase physical activity.Enough 20-30 minutes a day.
The varieties of keto-diet
There are 3 main types.
Standard or classic
Most people use it.If you use it, the fats in the food must prevail and the carbohydrates are in the last place.Such a diet is suitable for people with low physical activity.
Aim
Before and after training, you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated drinks with sugar, alcohol and fast food).The other days you need to follow the classic version of the diet.
Cyclic
This diet is suitable for bodybuilding.The essence of the diet is to alternate between periods of low and high carbohydrates in the diet.Glycogen reserves are replenished several times a week by reducing food fats and increasing proteins.
The diet is also suitable for people with intense mental and physical activity.
Keto-diet menu
Morning
Coffee (without caffeine) by adding butter or coconut oil (1 tbsp), 3 cooked or fried eggs by adding zucchini and spinach (optional).
Dinner
½ avocado grated hard varieties, chicken, fish or lamb, 2 tablespoons.l.olive oil.
Afternoon snack
Celery or avocado, nuts.
Dinner
Salmon, chicken or beef, fat, fat or ghee.Low carbohydrate vegetables (cabbage, tsukekin, spinach) with olive or coconut oil.
Contraindication of ketogenic diet
You can't follow the diet:
- women during pregnancy and breastfeeding;
- patients with diabetes and high blood cholesterol;
- stomach disease, heart and kidney suffering;
- He has problems with the work of the thyroid gland;
- Patients with powdered porphyry.
The benefits of ketogenic diet
With a diet, you can lose weight, increase energy levels, improve your physical and mental state.
Ketons contribute to increasing mental performance.
Low Carb Diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
Reducing the amount of carbohydrates reduces inflammatory processes of the skin and helps to cope with acne.
Disadvantages of low carb diet
A strong acetone scent from the mouth and sweat.This is due to accelerating the metabolism of fats and this is the norm.The concentration and strength of the odor depends on the amount of subcutaneous fat.
A painful condition that resembles colds.Migraine, irritability attacks, nausea, insomnia and even cramps can occur.In the latter case, the use of electrolytes helps.
Constipation due to lack of fiber and magnesium in the diet.
Possible occurrence of ketoacidosis with insulin -dependent diabetes.
Repeated keto-diet
If there are no health problems, but I want to lose more, you can get to know your diet within a month.The duration can be extended for the second time for 2 weeks.
Next time we add 1 week, the entire diet can be extended for 2 months.You can't follow your diet for more than two months.