On the ketogenic diet you eat a lot of fatty foods and exclude all flour and sweet. 60-70% of all calories should be reached from fat, 20-30% proteins and only 10% carbohydrates. Special attention is paid to carbohydrates: You cannot eat more than 50 g a day, regardless of your weight and caloric consumption.
Fat can be obtained from vegetable oils and fats, meat and fish, cheese, sour cream, ugly yogurt, eggs and nuts. Most of these products also contain sufficient protein to enter daily speed - 1, 5-2 g per kilogram of body weight. You get carbohydrates just from vegetables, unsweetened fruits and berries to gain enough vitamins. No known contributions: cereals, pasta, potatoes. Absolute ban on sweets and alcohol.
What are you losing weight on keto diet
Carbohydrates are the main fuel of the body. When you consume less than 50 g of carbohydrate per day, their body reserves are exhausted after one day, and the body begins to share fat and use fatty acids to produce energy. However, not all organs can eat fat: brain simply need glucose or any replacement.
To get glucose, the liver makes kettons from fatty acids: acetate, which is then converted into beta-hydroxybutics and nurtures the brain, heart, kidneys, muscles and other tissues. Aceton was formed as an exchange product, so its concentration in urine increases, and breathing becomes sweet.
In general, Ketones are constantly produced in the body, their blood concentration is about 0, 2-0, 5 mmol / l. When their level grows on 0, 5-5 mmol / l, food ketosis occurs. It is not dangerous for health, unlike ketoacidosis, in which the concentration of ketnon bodies is growing at 10-25 mmol / l. This condition can come in hunger dying.
Despite the fact that you do not reduce the content of the calorie diet, in a state of ketosis, the body begins to resolve fat reserves. Since blood glucose levels strive for zero, the production of hormonal insulin is inhibited, and with that lipogenesis is a deposition of fat in reserves. Moreover, Keto Diet reduces your appetite, which also helps you lose weight: don't consider calories and don't interrupt.
How much can be dumped on a ketogenic diet
Everything here is singly. In the review of six studios dedicated to a ketogenic diet, participants lost from 3, 2 to 12 kg in six months. If we take over the average value for all the results in the review, it will turn out about 6 kg in 6 months.
Who should try out who diet
Despite the complexity of the first days and strict restrictions, ketogenic nutrition is perfect for some people. It's worth trying:
- Those who love meat. If you can't live without him and fat products, and your diet is indifferent to sweets and bread, your option.
- Those who want to lose weight without losing muscle mass. The keto diet helps to cast fat, including visceral, and simultaneously preserve dry muscle mass. Moreover, the diet does not affect power indicators so that it is quite suitable for athletes of sports. Although they will not work on increasing muscle.
- People with diabetes 1. And 2. Type. Due to insulin failures, diabetics are forced to take over this hormone to avoid sharp jumps in blood sugar. The keto diet largely reduces its level. But before you move in Keto, the diet must be consulted with a doctor who attend.
- Those who want to maintain brain health. Keto Dieta has a positive effect on mental and emotional health, protects the brain from neurodegenerative diseases and helps migraine and epilepsy.
- Those who want to reduce the risk of atherosclerosis. The diet reduces the amount of "bad" cholesterol and blood in blood and increases the percentage of "good".
- Those who fear the cancer of the keto diet limit reactive oxygen forms and reduce inflammation, which is often associated with the emergence of oncology.
- Runners and athletes. If you are a biting sports athlete for endurance, the keto diet can improve your indicators.
Who can't sit on a kethogenic diet
This diet is contraindicated:
- People with kidney diseases and liver, oxidation of fatty acids.
- Those engaged in team sports, athletes, medium distances racers. If classes include a long stay in anaerobic mode, the keto diet will reduce your indicators.
- People with fragile bones. Possible side effects Diets include changes in the mineral composition of bones, which can lead to the increase in the risk of fractures.
Is it difficult to adhere to a kethogenic diet
The keto diet is not the easiest diet, especially in the beginning. When your body starts experiencing glucose, symptoms of keto -grippa can manifest: nausea, vomiting, headaches, fatigue, dizziness, insomnia prison. They last from 2-3 days to a few weeks. In this case, you cannot consume more carbohydrates to mitigate the situation.
If you break, the body will receive your preferred glucose, you will come out of Ketozo and have to repeat this again. This is a hardship to maintain a diet. On the other hand, this is his advantage: You know that after the disintegration, you have to go through with an unpleasant adjustment again, so you will keep yourself.
How to sit on keto genetic diet
Personal trainer and nutritionists suggest to share the period of entering the diet in several phases and adhere to certain rules.
1. Preliminary preparation (2-4 weeks)
Enter 40-80 g of coconut oil in a diet to provide the body to triglycerides. They are quickly absorbed, do not deposit in fat and are processed in the liver in ketone bodies. Instead of oil, you can consume an addition to food with ketones in the form of powder.
Reduce the amount of carbohydrates per 100 g per day. So you won't go into ketosis, but learn that less food is rich in carbohydrates.
2. Entry in Ketozo (4 days)
1. Day. Skip breakfast and lunch, starve all day to evening. There should be no more than 200-300 kcal, 10-15 g of protein and 15-30 g of fats. No carbs.
2. Dan. Eat the same part for breakfast and for lunch, for dinner - ⅔ from your usual part of food. No carbs.
3. Day. For breakfast and lunch you can eat ⅔ from the regular part of the food, make dinner full. There is still no carbohydrates.
4. Dan. Eat your usual parts, you can include irregular vegetables and unsweetened fruits.
During this stage of training, it is better to replace long walks. This will burn glucose and help in faster to enter Ketozo. If your walk seems to be forces to go on your feet, this is a good sign: glycogen reserves are almost exhausted.
Continue to take coconut oil or carbohydrate powder, add vitamins and drinks with electrolytes.
3. Keto adaptation (2-4 weeks)
You will need a few weeks to fully adapt to the diet. At this point you must support carbohydrates within 30 g daily - if you are engaged, and 20 g - if not. Keep in mind that on the first level of energy will be slightly lower. This is normally and gradually passing. At this stage, no longer need to be taken by carbohydrate powder.
How much to sit on keto diet and how to date so that the weight does not return
Keto genetic nutrition can last from 3-4 weeks to a year. There is no point in adhering to eating less than three weeks, because during that time your body will pass by adaptation through Keta and you will start just getting all the benefits of this diet. As for the conditions for over a year, there is not enough scientific data for the trial, but we eat this life is a bad idea. First, an extended keto diet increases the risk of liver obesity, hypoproteinemia, kidney and lack of vitamins and minerals. Second, leaving one of the macro elements does not affect life life in the best way. Data analysis More than 15 thousand people showed that both excess and lack of carbohydrates increase the risk of death in the long run. The longest lived people whose diet consisted of carbohydrates for 50-55%.
Good news: It will not be so difficult to keep the weight after eating diet.
With a conventional nutrition with a cut content of calories, the amount of hormone hormone Ghrelin is increasing, which is why a person wants to eat all the time, breaks even after the food is completed. The study showed that they do not appear with ketogenic such changes, so it would be easier to keep the weight. The second study testified that 40 days of nutrition with halftime breaks for Mediterranean diet led to a stable weight loss without further expensive.
Mediterranean diet is a great option after Keto. It also contains a lot of fat you will get used to, and carbohydrates are consumed from useful sources: whole grain products, vegetables and fruits. Unlike Keto Child, the Mediterranean can be maintained all your life without health risks.