One of the varieties of diet programs with low carbohydrates is ketosis diet. The task of such a diet is to achieve a metabolic state called ketosis and is a metabolic process in which the most important physiological process of providing the body in the body is the process of burning fat. It is initiated by the body with a lack of carbohydrates.
With a high daily physical exertion, the ketosis process can begin on 2-3 days of such a diet. With a passive lifestyle, its beginning of up to 7-9 days can be delayed. The ketosis process is a multi level and takes place in the liver with the formation of a series of intermediate substances. Therefore, Keto diet actually pursues the goal of changing the metabolic processes to increase ketonensynthesis.
Basic principles of the keto diet
- Switch the diet towards reducing the content of carbohydrates to 40-50 g a day with the physiologically normal content of proteins and fats, the ratio of which should first be 1: 1, and in the future you should be the body through the "metabolic shift": 60-70% in fat, 20-30% proteins and carbyrate, and carboydrates, the fatty acid and carboy rate, and andCarbohydrates, the caroshydrates, and carbohyhydrates, the caroshydrates, the caroshydrates, the caroshydrates that should contain caroshydrates. G. (porridge, almost all fruits, vegetables, sweets, legumes, flour, alcohol).
- Change the energy value of the diet. If the goal is to lose weight, the calorie content of the diet should be less than the standard for 500 kcal. If the purpose of the diet is a number of muscle mass, the calorie content of the diet should be 500 kcal higher than the norm. However, these indicators change significantly, depending on the energy consumption of the body and the metabolism.
- The salt consumption is reduced.
- It increases the consumption of free liquid to 3 or more liter/day (at a speed of 40 ml per 1 kg weight).
- The "carbohydrate load" is practiced once a week (this offers the most common version of nutrition).
- The number of meals is at least 5 years. At the same time, the gap between them should not exceed 3-4 hours. The last meal is at least 3 hours before going to bed.
Signs of the development of ketosis are:
- The presence of ketones in the urine that can be checked with special test strips.
- Acceptance of the appetite.
- Improve energy, improve mood, an increase in strength and strength.
- It is possible to appear from the mouth (sweat, urine) of the acetone smell.
The correct selection of the chato diet largely determines the speed of achieving the goals.
Varieties
There are several variants of keto-dit. When determining the desired option, you should always take the priority tasks into account for a specific case and a person (for losing weight, to increase muscle mass, to dry body). In practice, however, the selection of diet is often chaotic. The following types of diets are more popular:
Classic (standard, basic) diet types
No carbohydrate charging times are provided in this option. In this diet, the constant measure of macronutrients (a high/moderate level of protein content, a high level of fat content and an extremely low level of carbohydrates) is supported. The standard diet version is recommended for people who lead a lifestyle that is not too active, and the training regime is a low intensity. A decrease in carbohydrate content in the diet for your performance is not significantly influenced.
Cyclic diet type
The cyclical diet implies the presence of periods with low carbohydrate and periods with high carbohydrates in diet with one day of fasting per week. Temporary intervals between such periods and their duration are individually selected depending on the goals and the sports regime and can vary well depending on the condition of the body and overall. Cyclical diet is shown to those who conduct an intensive lifestyle and practice high physical activity, and feel weakly with inadequate carbohydrates in the diet. In such cases, carbohydrate periods fill the exhausted body reserves and enable them to maintain a lifestyle and an intensity of the training at the required level.
Target type of keto-diet
In this option, the number of carbohydrates recorded before and after training is given special attention. For a certain period of the diet, it is necessary to evaluate the body's reaction to another number of carbohydrates and to determine the best time for their administration. The task of this time is to determine the optimal amount of carbohydrates and the level of their content, which delivers the required body performance. The Thargen diet ensures increased absorption of carbohydrates on the training days (during the training window) before and after the load. On other days, the number of carbohydrates in the diet corresponds to calculations for the standard type of nutrition. In this case, taking carbohydrates provides energy to the body and at the same time maintains the state of ketosis. In contrast to a cyclical diet in which the filling of glycogen reserves is intended, the target diet aims to maintain the glycogen reserves at an optimal level. And it is also very important not to forget that in meals near meals it is necessary to reduce the proportion of fats.
The choice of the option
In order to decide which type of nutrition is suitable for you, you should pursue the condition of your body in the process of its compliance in addition to the goal of the goal (change in the well, motor activity). It is initially recommended to build your diet for 1-2 weeks on the basis of a standard diet. After you have then determined how cheap this diet reflects in your life and body parameters, you can continue with a diet for a longer period of time or other types of nutrition.
According to the famous experts, the cyclical diet is the most optimal for the vast majority. The target diet is suitable for those who have been quite active for a long time and intensely, and for them a small absorption of carbohydrates is more useful than their long -term restriction.
Indications
- Epilepsy in small children.
- As a diet for losing weight / set of muscle mass / fewer body.
Products to be allowed
The diet is mainly due to red meat in every culinary processing, poultry meat (chicken, turkey), rabbits, fat varieties of river and sea fish (tuna, salmon, herring), seafood, egg protein, vegetable oils (corn, olives, sunflowers). The power of the force 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 a high content of organic fibers. It is necessary to comprise cauliflower, broccoli, Beijing and white cabbage, celery, zucchini, cucumbers, green lettuce leaves, stands and onions. The diet is walnut and other nuts, peanuts, flat seeds, olives.
Fully or partially limited products
The list of forbidden keto dodes includes sugar, pastries, cookies, waffles, frozen, sweets, chocolate, jam, jam, various dried fruits, strength, powder drinks, bran, seeds, carbonated drinks, products on sorbitis and fruit. Type of bread, cracker, carrots, potatoes, beets and other starch smoke, sweet dairy products, juices, melones, bananas, grapes, fruits, beer, honey, products with caffeine content.
Keto-diet menu (diet)
With any kind of keto-dit, it is important to be able to create a menu independently for a day/week.
The indicative algorithm of this process is given below:
- Determine your daily energy requirement of calories, depending on the target - weight loss, a number of muscle mass or burning of fat and at the same time weight. For example, take a standard type from Keto-Diet with a diet of 2000 kcal and a person with a weight of 75 kg.
- The standard of protein consumption is 2 g of dry weight per kg weight. This means that the content of proteins in the daily diet should be 75 * 2 = 150 g.
- A certain amount of carbohydrates 30 g/day at a speed of 0, 40 g/kg.
- We calculate the calorie content of the protein carbohydrate component of nutrition. It is known that the calorie content of a gram of proteins and carbohydrates is 4 kcal. We make a calculation (150 + 30) * 4 = 720 kcal. This means that due to these nutrients we deliver the body of 720 kcal.
- We calculate the required amount of fats in nutrition: We subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing amount of energy is divided into 9. Therefore, the daily fat rate in nutrition should be 142 g.
- In view of the number of necessary macronutrients and the ratio of proteins and fats, we also share the number of meals. For example, with five unique foods for a meal, 30 g of proteins, 5 g of carbohydrates and 28-29 g fat. Do not forget that the protein is calculated too fat ratio for the whole day and not in a meal.
- Select the products from the list of permitted and calculate the content of nutrients in 100 g of (according to special tables) and create your menu for a week.
Keto diet, menu for a week (approximate option)
A ketone diet for weight loss was taken as the basis in which 500 kcal of full time diet is reduced by the standard.
Monday
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
| At night |
|
Tuesday
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
| At night |
|
Wednesday
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
| At night |
|
Thursday
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
| At night |
|
Friday
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
| At night |
|
Saturday
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
| At night |
|
Sunday
| Breakfast |
|
| Lunch |
|
| Dinner |
|
| Afternoon snack |
|
| Dinner |
|
| At night |
|
If you calculate the menu of a ketogenic diet for drying, a cyclical diet is used for this purpose, the diet of which corresponds to the above, but on Wednesday a 36-hour carbohydrate load is practiced. The main goal is to increase the glycogen reserves in the muscles in order to maintain intensive training. For this purpose, start carbohydrates with a high glycemic index in nutrition and then go to products with a lower indicator of glycemic index.
Contraindications
Keto diet is contraindicated in:
- Diabetes;
- increased cholesterol;
- Diseases of the heart, kidneys and stomach tractations;
- Pregnant and breastfeeding women.
Since such a diet does not provide the body with all the necessary vitamins and minerals, it is recommended to take extensive medication with a large spectrum of water/fat -soluble vitamins and minerals. Be sure to consult a doctor before you sit on a keto diet.