Ketogenic diet belongs to the category of low -carb.When it is observed for the functioning of the body, ketones obtained from fat as a result of the liver are used.Other names of the diet are ketone or low -carb.
There are certain products with a high level of carbohydrate content.If you eat them, in the body the process of generating glucose and insulin begins.Glucose is a universal source of energy, which is the easiest to use.Insulin is necessary for the spread of glucose through the body using the circulatory system.Since the body receives energy from glucose, fats are deposited in extreme cases.
If you reduce carbohydrate intake, the process of ketosis begins.The state of ketosis occurs with a decrease in the amount of food consumed.The liver begins to produce ketones from free fatty acids that come from fat reserves.
Ketons are substances that play an important role in the metabolism of the body.The essence of the diet is not to reduce the calorie content of the diet, but to reduce carbohydrate consumption.
Keton diet requirements
Subject to the power mode, the amount of carbohydrates should be less than 15 g per day.As sources of carbohydrates, choose vegetables, nuts and dairy products.
From the diet it is necessary to exclude:
- flour and pasta, cereals;
- tuberous plants - potatoes, iams;
- legumes;
- fruits with the exception of avocados and carambola;
- carbonated and alcoholic drinks;
- drinks containing caffeine;
- All sugar -containing products.
The following products are permissible to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curly cabbage);
- vegetable crops;
- mushrooms;
- sausages;
- dairy products with a high fat content;
- Sugar substitutes.
Recommendations for reaching ketosis
Limit the amount of carbohydrates up to 35-50 g per day.
Reduce the number of proteins consumed.1,4-1.7 g.
Fat is the main source of energy in a diet.Do not worry about their consumption.
Drink more fluids (up to 4 liters per day).
Exclude snacks to prevent a sharp increase in insulin.
Increase physical activity.Enough 20-30 minutes of classes per day.
Varieties of keto-diet
There are 3 main types.
Standard, or classic
Used by most people.When using it, fats in food should prevail, and carbohydrates are in last place.Such a diet is suitable for people with a low level of physical activity.
Target
Before training and after it, you can consume fast carbohydrates (sugar, ice cream, white bread, carbonated drinks with sugar, alcohol and fast food).In the rest of the days, you should adhere to the classic version of the diet.
Cyclical
This diet option is suitable for bodybuilding.The essence of the diet is to alternate periods with low and high carbohydrates in the diet.Several times a week, glycogen reserves are replenished by reducing fats in food and increasing proteins.
The diet is also suitable for people leading an active lifestyle with intense mental and physical activity.
Keto-diet menu
Breakfast
Coffee (without caffeine) with the addition of butter or coconut oil (1 tbsp.), 3 boiled or fried eggs with the addition of zucchini and spinach (optional).
Dinner
½ avocado with grated hard varieties, chicken meat, fish or lamb, 2 tbsp.l.olive oil.
Afternoon snack
Celery or avocados, nuts.
Dinner
Salmon, chicken or beef cooked on fat, lard or ghee.Vegetables with a low carbohydrate content (cabbage, tsukkini, spinach) seasoned with olive or coconut oil.
Contraindications of a ketogenic diet
You can’t follow a diet:
- women during pregnancy and breastfeeding;
- patients with diabetes and people with a high level of blood cholesterol;
- suffering from gastrointestinal diseases, heart and kidneys;
- having problems with the work of the thyroid gland;
- Patients with porphyry.
The advantages of a ketogenic diet
With the help of a diet, you can lose weight, increase the level of energy, improve physical and mental condition.
Ketons contribute to increasing mental performance.
The low -carb diet will be useful to patients with epilepsy, high cholesterol and blood pressure.
A decrease in the amount of carbohydrates reduces the inflammatory processes of the skin, helps to cope with acne.
Disadvantages of a low -carb diet
A strong smell of acetone from the mouth and sweat glands.This is due to acceleration of fat metabolism and is the norm.The concentration and strength of the smell depend on the amount of subcutaneous fat.
A painful condition resembling a cold.Migraines, attacks of irritability, nausea, insomnia and even convulsions may occur.In the latter case, the use of electrolytes helps.
Constipation due to lack of fiber and magnesium in the diet.
The possible occurrence of ketoacidosis with an insulin -dependent variety of diabetes.
Repeated keto-diet
If there are no health problems, but I want to lose even more, re -observing the diet is possible in a month.The second time its duration can be extended to 2 weeks.
When adding 1 week each next time, the total duration of the diet can be stretched for 2 months.You can’t follow a diet for more than two months.