The ketogenic diet belongs to the low carbohydrate category.When observed for the functioning of the body, ketones obtained from fat are used as a result of the liver.Other diet names are ketones or low carbohydrates.
There are certain products with a high level of carbohydrate content.If you eat them, the process of generating glucose and insulin begins in the body.Glucose is a universal source of energy, which is the easiest to use.Insulin is necessary 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 it reduces carbohydrate intake, the ketosis process begins.The state of ketosis occurs with a decrease in the amount of food consumed.The liver begins to produce ketones from free fatty acids that come from fat reserves.
Cetones 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 the consumption of carbohydrates.
Keton diet requirements
Subject to energy mode, the amount of carbohydrates must be less than 15 g per day.As carbohydrate sources, choose vegetables, nuts and dairy products.
From the diet it is necessary to exclude:
- flour and paste, cereals;
- Tuberous plants: Popes, IAMS;
- legumes;
- fruits with the exception of avocados and carambola;
- carbonated and alcoholic beverages;
- drinks containing caffeine;
- All products that contain sugar.
The following products are allowed to use:
- All kinds of meat, fish, eggs;
- leaf vegetables (spinach, curly cabbage);
- plant crops;
- fungus;
- sausages;
- dairy products with a high fat content;
- Sugar substitutes.
Recommendations to get to ketosis
Limit the amount of carbohydrates up to 35-50 g per day.
Reduce the number of proteins consumed.1.4-1.7 g.
Fat is the main source of energy in a diet.Do not worry about its consumption.
Drink more liquids (up to 4 liters per day).
Exclude the snacks to avoid a strong increase in insulin.
Increase physical activity.Enough 20-30 minutes of classes per day.
Keto-dieta varieties
There are 3 main types.
Standard or classic
Used by most people.When using it, fats in food should prevail, and carbohydrates are in the last place.Such diet is suitable for people with a low level of physical activity.
Aim
Before training and after it, you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated drinks with sugar, alcohol and fast food).In the rest of the days, you must adhere to the classic version of the diet.
Cyclic
This diet option is suitable for bodybuilding.The essence of the diet is the alternative periods with low and high carbohydrates in the diet.Several times a week, glycogen reserves are replenished by reducing fats in food and increasing proteins.
The diet is also suitable for people who lead an active lifestyle with intense mental and physical activity.
Ceto-Dieta menu
Breakfast
Coffee (without caffeine) with the addition of butter or coconut oil (1 tablespoon), 3 boiled or fried eggs with the addition of zucchini and spinach (optional).
Dinner
½ avocado with ridiculous varieties, chicken meat, fish or lamb, 2 tablespoons.l.olive oil.
Snack
Celery or avocados, nuts.
Dinner
Salmon, chicken or beef cooked on fat, butter or ghee.Vegetables with a low carbohydrate content (cabbage, tsukkini, 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 gastrointestinal diseases, heart and kidneys;
- have problems with the work of the thyroid gland;
- Patients with porphyry.
The advantages of a ketogenic diet
With the help of a diet, you can lose weight, increase the level of energy, improve the physical and mental condition.
Cetones contribute to the increase in mental performance.
The low carbohydrate 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 deal with acne.
Disadvantages of a low carbohydrate diet
A strong smell of acetone of the mouth and sweat glands.This is due to the acceleration of fat metabolism and is the norm.The concentration and strength of the smell depend on the amount of subcutaneous fat.
A painful condition that resembles a cold.Migraines, attacks of irritability, nausea, insomnia and even seizures can occur.In the last case, the use of electrolytes helps.
Constipation due to the lack of fiber and magnesium in the diet.
The possible occurrence of ketoacidosis with a variety of diabetes dependent on insulin.
Repeated keto-dieta
If there are no health problems, but I want to lose even more, diet reallocation is possible in a month.The second time its duration can be extended to 2 weeks.
By adding 1 week next time, the total duration of the diet can be extended for 2 months.You cannot follow a diet for more than two months.