One of the varieties of a low diet for a diet for a diet is a ketose diet. The task of such a diet is to achieve the condition of metabolism, called Ketozo, which is a metabolic process in which the key physiological process of providing bodies in the body is the process of burning fat. It initiates him a body with a lack of carbohydrates.
With high daily physical effort, the ketosis process can begin 2-3 days of such a diet, with a passive lifestyle, its start can be postponed up to 7-9 days. The process of ketosis is multi -stage and continues in the liver with the formation of a series of medium substances. Thus, Keto diet, in fact, follows the goal of changing the metabolism process towards increasing the synthesis of ketone.
Basic principles of keto diet
- Dietary change in the direction of reducing carbohydrates on 40-50 years, and in the future, in the future, and in the future, and almost all products containing carbohydrates are excluded for not more than 50 g.
- Change the energy value of the diet. If the goal is set to lose weight, then the content of the calorie diet should be less than the standard for 500 kcal. If the purpose of the diet is a set of muscle mass, then the content of calories should be larger than the standard 500 kcal. However, these indicators change significantly depending on the energy energy consumption and the level of metabolism.
- Salt consumption shrinks.
- Increases the consumption of free liquid to 3 or more liters / day (at a rate of 40 ml per 1 kg of weight).
- "Loading carbohydrates" is practiced once a week (this provides the most common version of the diet).
- The number of meals is at least 5. at the same time, the gap between them must not exceed 3-4 hours. The last meal is at the latest of 3 hours before bed.
The signs of development of ketosis are:
- The presence of ketone in urine, which can be checked with special test strips.
- A decrease in appetite.
- Energy improvement, mood improvement, strength and energy rush.
- It is possible to occur from the mouth (sweat, urine) of acetone scent.
The correct selection of DISETs from Chato to a large extent determines the speed of achieving goals.
Varieties
There are several varieties of keto-diet. When determining the desired option, priority tasks for a particular case and person (for weight loss, for increasing muscle mass, body drying), however, is often given a dietary selection. The following sorts of diet are more popular:
Classic (standard, basic) Nutrition type
These options are not given periods for loading carbohydrates. In this diet, constant level of macronutrients (high / moderate level of protein content, high level of fat content and extremely low carbohydrate levels). With the standard, a standard diet for people who lead not too active lifestyle is recommended, and the training mode is a small intensity. Reducing carbohydrate content in the diet for their effect will not be significantly significantly significantly.
Cyclic nutrition type
The cyclic diet implies the presence of alternating low period and periods with high carbohydrates in the diet with one day of the post a week. Temporary intervals between such periods and their duration are selected individually depending on the goals and sports regimes, and may also be varied depending on the condition of the body and overall well-being. The cyclic diet type is shown to those who lead an intense lifestyle and practice high physical activity and feel weak with insufficient carbohydrates in a diet. In such cases, carbohydrate periods complement the exhausted body reserves, allowing you to maintain the lifestyle and intensity at the requested level.
Target type of keto diet
In this option, special attention is paid to the number of carbohydrates recorded before and after training. For this fixed time on the diet, it is necessary to assess the reaction of the body to a different number of carbohydrates taken and determine the best time for their administration. The task of this period is to determine the optimal amount of carbohydrates and the level of their content, which provides the necessary body performance. Thargen Diet predicts increased carbohydrate intake on training days (during training windows) before and after cargo. On the second day, the number of carbohydrates in the diet corresponds to the budgets for the standard type of diet. In this case, taking carbohydrates provides the body with energy with the maintenance of Ketoza. This is, unlike a cyclic diet, in which glycogen filling periods are envisaged, target nutrition aims to maintain glycogen at the optimal level. And it is also very important that you don't forget that in a meal "close -celli" needs to reduce fat content.
Choice of option
To decide which type of diet suitable for you, in addition to the goal, you should follow the state of your body in the process of respecting it (change in well-being, motor activities). It is initially recommended to build your diet for 1-2 weeks based on a standard diet, then determining how affordable this diet is reflected in your life and bodily parameters, you can switch to a diet longer or other type of diet.
According to famous experts, the cyclic diet type is most optimal for a huge majority. The timenic type of diet is suitable for those who are already very active, long and intensively coaches and for them, small carbohydrate intake is more useful than their long-term limitation.
Indications
- Epilepsy on children's mother.
- As a diet for weight loss / set of muscular mass / smaller body.
Permitted products
Diet is formed mainly due to red meat in any culinary processing (chicken, turkey) river and sea fish (tuna, salmon, herring), seafood, egg oil (corn, olive, sunflower). Power power should contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage, cheese, sour cream and other dairy products with high fat, green vegetables, with high organic fiber content. It is necessary to include cauliflower, broccoli, beijing and white cabbage, celery, zucchini, cucumbers, lettuce leaves, stalls, onions. The diet is nut and other walnuts, peanuts, linen seeds, olives.
Completely or partially restricted products
The list of Keto Dodes is prohibited including sugar, pastries, cookies, waffles, frozen, candy, chocolate, jams, jar, snacks, seeds, carbonated drinks, products on sorts and fruits. Type of bread, crackers, cord, potatoes, beets and other starch vegetables, sweet dairy products, juices, melons, bananas, grapes, fruits, beer, honey, caffeine content.
Keto-Diet Menu (Diet)
With any type of keto diet, it is important to be able to independently make the menu for the day / week.
The indicative algorithm of this process is given below:
- Determine your daily energy for calories, depending on the goal - weight loss, a set of muscle mass or burning fat with weight maintenance. Take, for example, a standard type of keto diet with a diet of 2000 kcal and a person weighing 75 kg.
- Norm protein consumption is - 2 g of dry weight per kg kilogram. That is, the protein content in a daily diet should be 75 * 2 = 150 g.
- Quantity of carbohydrates 30 g / day at a rate of 0, 40 g / kg.
- We calculate the content of calories in the component of the Diet of Protein Carbohydrates. It is known that the content of the calorie of one gram of protein and carbohydrates is 4 kcal. We calculate the calculation (150 + 30) * 4 = 720 kcal. This is, due to these nutrients, we provide the body 720 kcal.
- We calculate the required amount of grease in the diet: to take the 720 from the total content of the calorie diet (2000). We get - 1280 kcal. The content of the calorie of one gram of fat is 9 kcal. Furthermore, the missing amount of energy is divided into 9. Thus, the daily fat rate in a diet should be 142 g.
- Furthermore, considering the number of required macroamic substances and protein and fat ratio, we are divided into the number of meals. For example, with five disposable foods for one meal, there will be 30 g of protein, 5 g of carbohydrates and 28-29 g. Remember that protein / fat ratio is calculated for all day rather than in one meal.
- Select products that are required from the list permitted and calculate the contents of nutrients in 100 g each (according to special tables) and create your choice for a week.
Keto diet, me for a week (an approximate option)
The ketone diet for weight loss was taken as a basis, in which 500 kcal full-time diets decreases according to the standard.
Monday
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| Dinner |
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| At night |
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Tuesday
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| Afternoon snack |
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| Dinner |
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| At night |
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Wednesday
| Breakfast |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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Thursday
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| Afternoon snack |
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| Dinner |
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| At night |
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Friday
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| Afternoon snack |
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| Dinner |
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| At night |
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Saturday
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| Dinner |
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| At night |
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Sunday
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| Afternoon snack |
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| Dinner |
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| At night |
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If you calculate the Ketogenic Drying Child menu, then a cyclic diet type is used, and a diet that corresponds to the above, a 36-hour carbohydrate load is practiced on Wednesday. The main goal is to increase glycogen reserves in muscle to maintain intensive training. To do this, start switching on carbohydrates with a high glycemic index in the diet, then go to products with a lower glycemic index indicator.
Contraindications
Keto-diet is contraindicated in:
- Diabetes;
- Increased cholesterol;
- heart disease, kidney and gastrointestinal tract;
- Pregnant and elbowing women.
Since such nutrition does not provide the body to all necessary vitamins and minerals, it is recommended to take comprehensive drugs containing a large spectrum of vitamins and minerals and minerals. Be sure to contact your doctor before sitting on Keto diet.