Diet these: a menu for a week, a list of products, contraindications and results

The massive insult of social networks in a lean figure embedded with pumped muscles leads to the creation of a new beauty ideal. In an effort to get the body of a dream, the girls are tired of training in the gym and finding new energy systems, not understanding why they cannot achieve the desired result. One of these methods is a ketosis diet.

The essence of keto-diet

A ketogenic diet is a type of food in which the body is transformed into a fat burning machine.

The principle of nutrition is the consumption of a small amount of carbohydrates, in which there is a lack of glucose and rapid energy. By taking carbohydrate hunger, the body begins to produce an alternative type of fuel - ketone.

Thus, the creation of energy for any type of vital activity is replaced by glycolysis (carbohydrate breakdown) with lipolysis.

The essence of these -Diet: the achievement of the body of a state called ketosis, whose evolutionary meaning is to survive in conditions of carbohydrate deficiency. For weight loss, this is a chance to reduce the fat layer, dry out and find a beautiful embedded body.

Do not confuse ketosis and ketoacidosis - a pathological condition that leads to a displacement in the balance of the acid base and threatening the patient's life. With Ketosis, Keton's bodies appear in a sufficient amount to replenish the energy, not exceeding the rate.

Contraindications for a ketogenic diet

Changing physiological processes in the body, the diet these cannot be considered the right nutrition.

Follow it is contraindicated:

Pregnant; Women in breastfeeding; children under 18; patients with diseases of digestive, cardiovascular, urinary systems; Patients with diabetes.

Before using a ketogenic diet for weight loss, you need to make sure of your health and consult a specialist:

The launch of ketosis in the body in conditions of diseases of the systems and organs can lead to ketoacidosis, which involves irreversible changes and even death; Changing the food intake system without prior examination with a pathology unknown to the patient can cause a deterioration in condition (for example, with unfortunate diabetes).

The pluses of keto-diet

The undoubted advantages of a type of ketogenic food include:

Rapid weight loss. Depending on the individual characteristics of losing weight, within a week in a keto-diet can drop from 2 to 5 kg. Low muscle loss. Weight loss occurs due to fat burning: it is consumed to create energy. Lack of hunger: Nutrition is not low calorie, but does not include rapid carbohydrates that only increase appetite. The constant influx of strength. Ketosia ensures the creation of energy from accumulated fat, without forcing the body to spend it on carbohydrate processing.

Keto-Diets

Despite the important advantages of a ketosis diet, it cannot deny the damage it can make thinner:

The emergence of ketoacidosis with all the subsequent consequences (coma, death). Constipation (and therefore intoxication from decay products) as a result of the use of a small amount of fibers. Large heartbeat, a sharp drop in blood pressure. Problems with the skin and its derivatives due to lack of B vitamins (hair loss, redness, itching of the skin). Nausea, vomiting, discomfort in the abdomen in the presence of stones in the gall bladder. Reduce physical activity in the event of known food is mainly rapid carbohydrates. The appearance of muscle seizures as a result of loss of glycogen, electrolytes and water.

The diet these requires:

control of the choice of products suitable for diet; Continuous tooth brushing, which allows you to get rid of the smell of acetone from the mouth of weight losing when producing ketones.

The rules of the diet these

The basic principle of a ketosis diet is compliance with the following rules:

Competently enter the power system using carbohydrate loading. On the first day and every two weeks it is necessary to introduce carbohydrates into the diet in the amount of 1 g per kg body weight losing weight. They can be cereals, fruits, vegetables, but they should be consumed for 12-18 hours, and then reset a low fuel diet. Has at least 5 times a day; Enter the last meal no later than three hours before bedtime so as not to load the digestive tract with work. Reduce salt consumption. Increase the volume of fluid to 4 liters a day. Do not adhere to a certain figure: you should drink as needed, but a little more. Reduce carbohydrate intake to 50 g per day and leave the amount of protein and fats in normal amounts for weight and physical activity. Exclude sweets, fruits, legumes, flour and cereals.

In accordance with the content of BSU, it is necessary to change the calorie content of the diet. The diet for weight loss predicts decreased calories by 500 kcal.

During the breakdown of 1 g of fat, the energy is released, equivalent to 9. 3 kcal, and 1 g carbohydrate - 4. 1 kcal. Therefore, by increasing the amount of fats in the diet, a person increases the contents of the calories of the dish.

Signs of ketosis

How exactly you respect the rules of a ketogenic diet - the result and process of weight loss will be so effective.

To find out if the process of sharing fats (lipolis) will help you to recognize the main signs of ketosis (physiological):

weight loss; Smell "fruit" from the mouth; Increased blood ketones; decrease in appetite; improvement of memory and concentration; insomnia.

In the first week in keto-dormitory, you can pay attention to a decrease in general performance, fatigue and digestive disorder.

Crossing into a ketosis occurs in 1-2 weeks. As the body gets used to lipolysis, the symptoms disappear without a trace.

Tips before starting a ketogenic diet

Weight loss quickly with a ketosis diet is possible if the required number of macro elements is calculated correctly.

At the beginning of food restructuring, leave the ratio of proteins and fats to a portion of 1: 1, and then - 3: 1.

Example: Diet calorie content for a losing woman - 1650 kcal. With a sedentary lifestyle, the calculation of the Bu is: 75 g, 138g, 20g, respectively.

By wanting to increase the calorie content, you need to add oil, nuts to the rairion, and reduce the daily -rhope -to remove protein -containing products.

Chitmil in keto-day

Relaxations in the diet, known for different restrictions on food, are not permissible in the process of switching to ketosis.

Chitmil in the form of consumption one day of fast food or sweets will violate the metabolic change and reduce the effectiveness of weight loss.

ClaSSIFICaTION

There are three types of ketogenic diet:

The basic, in which a carbohydrate load is not presented, with a moderate protein content and a high level of fat. It is recommended to lose weight without training and direct an active lifestyle. On the target, the basis of which is the principle of carbohydrate distribution for the clock for better consumption: the period of the training window, before and after physical exercise. Thus, the loss of weight with the help of the sport will not suffer from the energy deficit. Cyclic, including low and high amounts of carbohydrates. The type of power includes a fasting day per week, in which the amount of fat is reduced. This allows you to make the glycogen level in the liver and maintain a shape for the sport.

List of products

A complete list of products that can be eaten in a keto-diet is as follows:

Meat raw animal products, preferably organic, grown without hormones. When choosing meat, it should be remembered that carbohydrates are added to sausages, sausages, cuttings (they should be no more than 5%). Eggs. Boiled, fried, pashot, in the form of omelets - are an ideal combination of fats and proteins. Dairy products: strong cheese, fat cottage cheese, sour cream, milk, fermented baked milk. Fish, seafood. Marine fat products are great for a ketosis diet, but when preparing it, you should avoid panning. Plant fats: sunflower, olive, coconut, rapese, linseed oils and sauces based on them. Nuts and seeds will help to gain the necessary percentage of fats in the diet. Vegetables with a high fiber content are mostly green (peas, cabbage, zucchini, asparagus). Ugly green fruit

What can you drink

For Keto-Diets, the ideal drinks will be:

pure water; green or black tea; Sugar -free coffee.

These drinks can be attributed to the lanty without sweeteners, wine, coconut water.

Sweeteners with a ketogenic diet

Direct sugar substitutes do not affect blood sugar, but can adversely affect weight and maintain sweet foods.

One of the most harmful sweeteners are:

Agawa syrup; fructose; heart; concentrated fruit juice; Maple syrup.

They have high calorie content and are identical to white sugar in harmful properties (increased body weight, risk of insulin resistance, liver and kidney effect).

If you need it once occasionally sweet, you should choose Stevia or Erithral. These substances:

not toxic; do not contain carbohydrates; Safe for health.

However, like all sweeteners, increase appetite, increase gas formation in the intestines and have an unusual taste.

That you cannot eat with a ketogenic diet

The list of prohibited products of these includes:

ingredients containing starch (bread, rice, potatoes); sugar (sweets, pastries, ice cream, marmalade); sweet fruits; cereals and pasta; Sweet drinks, juices, soda.

It is not recommended to exceed the permissible degree of protein: its surplus passes into glucose and violates non -ketosis transition, preventing the fat burning process.

Menu for a week

The menu of the approximate menu for 7 days for the basic ketchs will make it possible to understand the principle of nutrition. In the coming weeks you can replace the products with similar or repeat the previous diet every time.

1 2 3 4 5 6 7 breakfast Omelet with cheese Sour cream Cheese 2 boiled eggs, green salad The whole grain toast with fish and eggs Boiled chest, avocado 2 eggs soft, mature apple DINNER chicken soup with broccoli Boiled chicken with cheese, salad with Chinese cabbage Steam styros with peas and broccoli Cod, toast with butter Vegetable casserole Chicken Pork chopping, asparagus and spinach DINNER yogurt Fish doll Mushrooms with asparagus and sour cream Appropriate Grace and apple curd Omelet with broccoli and mushrooms Sour cream

Keto-Diet results

For 2 weeks compliance with Keto's nutrition, according to the research, the thinner noted the following features:

loss of appetite; weight loss with 3-7 kg; increased performance; improvement of concentration; Sleep disorder.

The most experienced side effects of protein fat food: constipation, nausea in the early days, muscle fatigue.

The diet these for weight loss turned out to be effective, but experts do not recommend adhering to it for more than a month. It is only safe for short -term use, and when switching to a continuous type of food, it can lead to the development of ketoacidosis, dehydration and violation of the work of organs and systems.