The ketogenic diet belongs to the low fuel category.When observed for the functioning of the body, ketones taken from fat are used as a result of the liver.Other diet names are ketone or low fuel.
There are certain products with a high level of carbohydrate content.If you eat them, the process of generation of glucose and insulin begins in the body.Glucose is a universal source of energy, which is easier to use.Insulin is needed for the spread of glucose through the body using the circulatory system.Since the body receives energy from glucose, fats are deposited in extreme cases.
If you reduce carbohydrate intake, the process of ketosis begins.The condition of ketosis occurs with a decrease in the amount of food consumed.The liver begins to produce these from free fatty acids that come 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.
Requirements for diet Keton
Depending on the energy mode, the amount of carbohydrates should be less than 15 g per day.As sources of carbohydrates, choose vegetables, nuts and dairy products.
From the diet it is necessary to exclude:
- flour and pasta, cereals;
- tuberous plants - potatoes, iams;
- legumes;
- fruit with the exception of avocado and karambola;
- carbonated and alcoholic beverages;
- caffeine -containing drinks;
- All sugar -containing products.
The following products are permissible to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curly cabbage);
- Vegetable crops;
- mushrooms;
- sausages;
- Dairy products with a high fat content;
- Sugar substitutes.
Recommendations for achieving ketosis
Limit 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 in a diet.Don't worry about their consumption.
Drink more liquids (up to 4 liters a day).
Exclude foods to prevent a sharp increase in insulin.
Increases physical activity.Quite 20-30 minutes class per day.
Keto-diet varieties
There are 3 main types.
Standard, or classic
Used by most people.When using it, fats in the food 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 it, you can consume rapid carbohydrates (sugar, ice cream, white bread, sparkling drinks with sugar, alcohol and fast food).In the rest of the days, you need to adhere to the classic version of the diet.
cyclic
This dietary option is suitable for body building.The essence of the diet is that the alternative period with low and high carbohydrates in the diet.Several times a week, glycogen reserves are supplemented by reducing fats in the food and increasing proteins.
Diet is also suitable for people who lead an active lifestyle with intense mental and physical activity.
Keto-Diet menu
breakfast
Brown (without caffeine) with the addition of butter or coconut nut oil (1 tbsp.), 3 boiled or fried eggs with the addition of zucchini and spinach (optional).
DINNER
½ avocado with strong varieties of minced, chicken, fish or lamb, 2 tablespoons.l.olive oil.
Snack
Celery or avocado, nuts.
DINNER
Salmon, chicken or beef cooked in fat, bedding or ghee.Vegetables with a low carbohydrate content (cabbage, tsukini, spinach) seasoned with olive oil or coconut.
Contraindications of a ketogenic diet
You can't follow a diet:
- women during pregnancy and breastfeeding;
- patients with diabetes and people with a high level of blood cholesterol;
- suffering from gastrointestinal diseases, heart and kidneys;
- having problems with thyroid gland work;
- Patients with porphya.
The advantages of a ketogenic diet
With the help of a diet, you can lose weight, increase your energy level, improve physical and mental state.
Ketons contribute to increased mental performance.
Low fuel diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
A decrease in the amount of carbohydrates reduces the inflammatory processes of the skin, helps to cope with acne.
Disadvantages of a low fuel 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 strength of the wind depend on the amount of subcutaneous fat.
A painful condition that resembles a cold.Migraines, attacks of nervousness, nausea, insomnia and even convulsions can occur.In the latter case, the use of electrolytes helps.
Constipation due to the lack of fibers and magnesium in the diet.
Possible appearance of ketoacidosis with a variety dependent on diabetes insulin.
Repeated keto-diet
If there are no health problems, but I want to lose even more, diet repurchase is possible in a month.The second time its duration can extend to 2 weeks.
When you add 1 week every time, the total duration of the diet can be extended for 2 months.You can't follow a diet for more than two months.