The ketogenic diet falls under the low-carb category.When the function of the human body is observed, ketones obtained from fat are used by the liver.Other names for diet are ketones or low-carbons.
Some products have high levels of carbohydrate content.If you eat them, the process of glucose and insulin are produced in the body.Glucose is a universal energy source that is easiest to use.Using the circulatory system, insulin is necessary for glucose to spread in the body.Because the body gets energy from glucose, fat is deposited in extreme cases.
If you reduce your carbohydrate intake, the process of ketosis begins.The state of ketosis occurs and the amount of food consumed decreases.The liver begins to produce ketones from free fatty acids stored in fat.
Ketones are substances that play an important role in the body's metabolism.The essence of the diet is not to reduce the calorie content of your diet, but to reduce the consumption of carbohydrates.
Keto diet requirements
In power mode, the amount of carbohydrates should be less than 15 grams per day.As a source of carbohydrates, choose vegetables, nuts and dairy products.
It is necessary to exclude from diet:
- flour and pasta, cereals;
- Nodule Plants - Potatoes, IAMS;
- Beans;
- The fruits are except avocado and calambola;
- Carbonated and alcoholic beverages;
- Caffeinated beverages;
- All sugar-containing products.
The following products are allowed:
- All types of meat, fish, eggs;
- Leafy vegetables (spinach, curly cabbage);
- Vegetable crops;
- mushroom;
- sausage;
- dairy products with high fat content;
- Sugar substitute.
Recommendations for achieving ketosis
Limit the amount of carbohydrates up to 35-50 grams per day.
Reduce the amount of protein consumed.1,4-1.7 grams.
Fat is the main energy source in the diet.Don't worry about their consumption.
Drink more liquids (up to 4 liters per day).
Exclude snacks to prevent a sharp increase insulin.
Increase physical exercise.Enough for 20-30 minutes of course per day.
Keto-Diet variety
There are 3 main types.
Standard or classic
Most people use it.When used, the fat in the food should prevail, and carbohydrates should end up.This diet is suitable for people with lower physical exercise levels.
Target
Before training, you can eat fast carbs (sugar, ice cream, white bread, carbonated drinks containing sugar, alcohol and fast food).For the rest of the days you should follow the classic version of your diet.
Periodicity
This dietary choice is suitable for bodybuilding.The essence of the diet is an alternating period of low and high carbohydrates in the diet.Several times a week, supplement glycogen reserves by reducing fat in food and increasing fat in protein.
The diet is also suitable for people who live an active lifestyle in intense mental and physical exercise.
Keto-Diet Menu
breakfast
Add butter or coconut oil (1 tablespoon), 3 boiled or fried eggs and add zucchini and spinach (optional), coffee (non-caffeine), 3 boiled or fried eggs.
dinner
½ avocado, with ground hard variety, chicken, fish or lamb, 2 tablespoons.l.olive oil.
Afternoon snacks
Celery or avocado, nuts.
dinner
Salmon, chicken or beef cooked on fat, lard or ghee.Vegetables with low carbohydrate content (cabbage, tsukkini, spinach) flavored with olive oil or coconut oil.
Contraindications of ketogenic diet
You cannot eat:
- women during pregnancy and breastfeeding;
- diabetics and patients with high blood cholesterol levels;
- Suffering from gastrointestinal diseases, heart and kidneys;
- There is something wrong with the thyroid work;
- Porphyry patients.
Advantages of a ketogenic diet
With diet, you can lose weight, increase energy levels, and improve physical and mental state.
Ketones help improve psychological performance.
A low-carb diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
The reduction in carbohydrate amount reduces the inflammatory process of the skin and helps deal with acne.
Disadvantages of a low-carbon diet
The strong smell of acetone in the mouth and sweat glands.This is due to the acceleration of fat metabolism and is the norm.The concentration and intensity of the odor depends on the amount of subcutaneous fat.
A painful condition is similar to a cold.Migraine, irritability, nausea, insomnia and even convulsions.In the latter case, using electrolytes will help.
A diet lack of fiber and magnesium leads to constipation.
Ketoacidosis and insulin-dependent diabetes may occur.
Repeated Keto-Diet
If there are no health problems, but I want to lose more, then I can re-observe my diet within a month.Its duration can be extended to 2 weeks for the second time.
Each time you add 1 week, the total duration of your diet can be stretched for 2 months.You cannot eat for more than two months.