In a ketogenic diet, you eat many fatty foods and exclude everything from flour and sweet. 60-70% of all calories should come from fats, 20 to 30% of protein and only 10% of carbohydrates. Special attention is given to carbohydrates: you cannot eat more than 50 g per day, regardless of your weight and calorie consumption.
Fat can be obtained from vegetable and lard oils, meat and fish, cheese, sour cream, ugly yogurt, eggs and walnuts. Most of these products also contain enough protein to enter the daily rate - 1, 5–2 g per kilogram of body weight. You receive carbohydrates only from vegetables, fruits and fruits without sugar to get enough vitamins. There are no family side dishes: cereals, pasta, potatoes. Absolute prohibition of sweets and alcohol.
Because you lose weight on a keto diet
Carbohydrates are the main fuel of the body. When you consume less than 50 g of carbohydrates a day, your body reserves are sold out after one day, and the body begins to divide fat and use fatty acids for energy production. However, not all organs can eat fat: the brain simply needs glucose or some replacement.
For glucose, the liver makes ketone bodies from fatty acids: acetate, which then turns into beta hydroxybutic and nourishes the brain, heart, kidneys, muscles and other tissues. As an exchange product, acetone is therefore formed its concentration in the urine increases and breathing becomes sweet.
In general, ketones are constantly produced in the body, their concentration in the blood is about 0, 2-0, 5 mmol/l. When its level grows to 0, 5-5 mmol/L, food ketosis occurs. It is not dangerous for health, unlike ketacidosis, in which the ketone bodies concentration rises to 10 to 25 mmol/l. This condition may occur starving.
Although you do not reduce the caloric content of the diet in a state of ketosis, the body begins to get rid of fat reserves. As blood glucose level strives for zero, the production of the insulin hormone is inhibited and, with it, lipogenesis is the deposition of fat in the reserve. In addition, the kett diet reduces appetite, which also helps to lose weight: you do not consider calories and do not break.
How much can be thrown into a ketogenic diet
Everything is individual here. In a review of six studies dedicated to a ketogenic diet, participants lost from 3, 2 to 12 kg in six months. If we accept the average value for all results in the review, it will reach 6 kg in 6 months.
Who should try a keto diet
Despite the complexity of the early days and strict restrictions, the ketogenic diet is perfect for some people. It is worth trying:
- Those who love meat. If you can't live without it and fatty products, and your diet is indifferent to sweets and bread, your choice.
- Those who want to lose weight without losing muscle mass. The keto diet helps to remove fat, including visceral and at the same time preserving dry muscle mass. In addition, the diet does not affect energy indicators, so it is quite suitable for energy sports athletes. Although it does not work to increase the muscles.
- People with 1st and 2nd type diabetes. Due to failures in insulin production, diabetics are forced to take this hormone to avoid steep heels in blood sugar. The keto diet greatly reduces its level. But before moving to Keto, a diet should be consulted with the assistant doctor.
- Those who want to maintain brain health. The keto diet has a positive effect on mental and emotional health, protects the brain from neurodegenerative diseases and helps in migraine and epilepsy.
- Those who wish to reduce the risk of atherosclerosis. The diet reduces the amount of "bad" cholesterol and blood fats and increases the percentage of "good".
- Those who are afraid of the cancer diet limit the reactive forms of oxygen and reduces inflammation, which is often associated with oncology.
- Corridors and athletes. If you are an athlete from a cyclic sport for resistance, the keto diet can improve your indicators.
Who cannot sit in a ketogenic diet
This diet is against -Indicated:
- People with kidney and liver diseases, oxidation of fatty acids.
- Those who are involved in sports, athletes, medium distance corridors. If classes involve a long stay in anaerobic mode, the keto diet will reduce its indicators.
- People with fragile bones. Possible side effects of the diet include changes in the mineral composition of bone, which may lead to an increased risk of fractures.
It is difficult to adhere to a ketogenic diet
The keto diet is not the lightest diet, especially at the beginning. When your body begins to experience glucose, the symptoms of Ceto -Graipp can manifest: nausea, vomiting, headaches, fatigue, dizziness, insomnia of constipation. They last from 2-3 days to several weeks. In this case, you cannot consume more carbohydrates to relieve the condition.
If you break, the body will receive the desired glucose, you will get out of ketosis and need to repeat it all over again. This is the difficulty of maintaining a diet. On the other hand, this is your advantage: you know that after collapse you will have to go through an unpleasant adaptation to hold.
How to sit in a ceto a genetic diet
A personal coach and nutritionist propose to divide the period of entry into a diet in various phases and adhere to certain rules.
1. Preliminary preparation (2-4 weeks)
Enter 40-80 g of coconut oil in the diet to provide the triglycerides. They are quickly absorbed, not deposited in fat and processed in the liver in the ketone bodies. Instead of oil, you can consume a dietary supplement with dust -shaped ketones.
Reduce the amount of carbohydrates to 100 g per day. Therefore, you will not go into ketosis, but teach yourself that there are fewer carbohydrate -rich foods.
2. Entering ketosis (4 days)
Day 1. Jump breakfast and lunch, starving all day until night. At dinner, there should be no more than 200 to 300 kcal, 10-15 g protein and 15-30 g of fat. Carb free.
Day 2. Eat the same portion for breakfast and lunch for dinner - from your usual part of food. Carb free.
Day 3. For breakfast and lunch, you can eat a regular portion of food, make dinner full. There are no carbohydrates yet.
Day 4. Eat your usual portions, you can turn on necracerated vegetables and sugar -free fruits.
During this training phase, it is better to replace with long walks. This will burn glucose and help enter ketosis faster. If on a walk it seems that the forces are on the legs, this is a good sign: glycogen reserves are almost exhausted.
Keep taking coconut oil or carbohydrate powder, add vitamins and a drink with electrolytes.
3. Keto adaptation (2-4 weeks)
You will need several weeks to fully adapt to the diet. Right now, you need to support carbohydrates at 30 g per day - if you are involved and 20 g - if not. Remember that at first the energy level will be slightly lower. This is normal and gradually passes. At this stage, it is no longer necessary to take carbohydrate powder.
How much to sit on a keto diet and how to leave so that the weight does not return
The genetic diet of ceto can last from 3-4 weeks to a year. It makes no sense to adhere to a diet for less than three weeks, because during this period your body will be adapted through the ceto and you will only start to get all the advantages of this diet. As for the terms of more than a year, there is not enough scientific data to judge it, but eating all your life is a bad idea. First, a prolonged diet of ceto increases the risk of liver obesity, hypoproteinemia, kidneys and vitamin and mineral deficiency. Secondly, the abandonment of one of the macro elements does not affect the life of life in the best way. An analysis of data from more than 15, 000 people showed that excess and lack of long -term carbohydrates increase the risk of death. Longer people whose diet consisted of carbohydrates at 50 to 55%.
Good news: It will not be so difficult to maintain weight after a diet of a diet.
With a conventional diet with a cut calorie content, the amount of gilin-slope hormone increases, because a person wants to eat all the time, breaks and after completion launches food. The study showed that, with the ketogenic, this change does not occur, so it would be easier for you to maintain weight. Another study testified that 40 days of a half -year diet for the Mediterranean diet led to a stable weight loss without further defined.
The Mediterranean diet is a great option after ceto. It also contains many fats you will get used to, and carbohydrates are consumed from useful sources: whole grain, vegetable and fruits. Unlike the keto diet, the Mediterranean can be kept all life without health risks.