Ketogen diet is low -carb.When it is observed that the body's function, Ketone obtained from fat is the result of the liver used.The other names of the diet are ketone or low -carb.
There are some products with the high level of carbohydrate content.If you eat them, in the body, the process of creating glucose and insulin starts.Glucose is the most universal source of energy, easy to use.Insulin is necessary for the spread of glucose through the body using the circulatory system.Because the body receives energy from glucose, fat is deposited in extreme cases.
If you reduce the amount of carbohydrates, the ketosis starts.Ketosis occurs with a decrease in the amount of food consumption.The liver begins to produce ketone from free fatty acids coming from fat reserves.
Ketons is an important role in the body's metabolism.The nature of the diet is not to reduce the calories of the diet, but to reduce carbohydrate consumption.
Request Keton diet
According to energy mode, the amount of carbohydrate must be less than 15 g per day.Is a source of carbohydrates, chosen vegetables, nuts and dairy products.
From the diet, it is necessary to exclude:
- flour and pasta, cereals;
- Tu - potato, IAMS;
- Beans;
- Fruit except butter and carambola;
- carbonated and alcoholic beverages;
- drinks containing caffeine;
- All sugar products.
The following products are allowed to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, kale);
- vegetable crops;
- mushroom;
- sausage;
- Dairy products with high fat content;
- Replace sugar.
Recommendations to achieve ketosis
Carbohydrate limit up to 35-50 g per day.
Reduce the amount of protein consumed.1.4-1.7 g.
Fat is the main source of energy in the diet.Don't worry about their consumption.
Drink more liquid (maximum 4 liters per day).
Eliminate snacks to prevent the increase in insulin.
Increase physical activity.Full 20-30 minutes of classes every day.
Like keto-diet
There are 3 main types.
Standard, or classic
Used by most people.When using it, the fat in food should win and carbohydrates in the final position.Such a diet is suitable for people with low physical activity.
Target
Before training and then, you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated drinks with sugar, wine and fast food).In the remaining days, you should follow the classic version of the diet.
Cycle
This diet option is suitable for bodybuilding.The nature of the diet is that the stages of alternating with low and high carbohydrates in the diet.Many times a week, glycogen reserves are supplemented by reducing fat in food and increasing protein.
The diet is also suitable for those who lead a dynamic lifestyle with intense mental and physical activity.
Keto-diet 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 butter with hard varieties, chicken, fish or lamb, 2 tablespoons.l.Olive oil.
Afternoon snack
Celery or butter, nuts.
Dinner
Salmon, chicken or beef cooked on fat, lard or ghee.Low carbohydrate vegetables (cabbage, tsukkini, spinach) with olive oil or coconut oil.
Contraindicated ketogen diet
You can follow a diet:
- Women during pregnancy and breastfeeding;
- Patients with diabetes and people with high blood cholesterol levels;
- have digestive, heart and kidney diseases;
- There is a problem with the work of the thyroid gland;
- Patients with Porphyry.
The advantages of ketogen diet
With the help of diet, you can lose weight, increase energy levels, improve physical and mental condition.
Ketons contributes to increasing mental performance.
Low diet will be helpful for patients with epilepsy, high cholesterol and blood pressure.
The reduction of carbohydrates reduces skin inflammation, helps to deal with acne.
Disadvantages of low diet
A powerful acetone smell from the mouth and sweat gland.This is due to acceleration of fat metabolism and standard.The concentration and power of the smell depend on the amount of fat under the skin.
A painful condition is like a cold.Migraines, attacks of discomfort, nausea, insomnia and even seizures may occur.In the following case, the use of electrolytes helps.
Constipation due to lack of fiber and magnesium in the diet.
The possible appearance of ketoacidosis with a type of diabetes dependent insulin.
Repeated keto-diet
Without health problems, but I want to lose more, reusing diet is possible in a month.The second time its duration can be extended up to 2 weeks.
When an additional 1 week next time, the total diet time can be lasting for 2 months.You can follow a diet for more than two months.