One of the varieties of low -carboral dietary programs is a ketose diet. The task of this diet is to obtain a state of metabolism, called ketosis, which is a metabolic process in which the key physiological process to provide the body in the body is the fat combustion process. It started from the body with a deficiency of carbohydrates.
With a high daily physical effort, the ketosis process can begin in 2-3 days of this nutrition, with a passive lifestyle, its beginning can be delayed up to 7-9 days. The ketosis process is multi -stage and proceeds in the liver with the formation of a series of intermediate substances. Therefore, the Keto diet, in fact, pursues the goal of changing the processes of the metabolism to increase the synthesis of the ketones.
Basic principles of the Keto diet
- Changing the diet in the direction of reducing the carbohydrate content to 40-50 g per day with the physiologically normal content of proteins and fats, whose ratio should first be 1: 1 and in the future, after passing the body through the "metabolic turn": 60-70% in the diet, 20-30% of proteins and (porridge, almost all fruits, vegetables, sweets, flour, alcohol).
- Changing the energy value of the diet. If the goal is intended to lose weight, the caloric diet content should be lower than the norm for 500 kcal. If the purpose of the diet is a set of muscle mass, the caloric content of the diet should be higher than the norm of 500 kcal. However, these indicators change significantly according to the consumption of body energy and the level of the metabolism.
- The consumption of salt is reduced.
- Increases the consumption of free liquid to 3 or more liters/day (at the rhythm of 40 ml for 1 kg of weight).
- The "carbohydrate load" is practiced once a week (this provides the most common version of the diet).
- The number of meals is at least 5. At the same time, the gap between them should not exceed 3-4 hours. The last meal is not over 3 hours before bedtime.
The signs of ketosis development are:
- The presence of ketoni in urine, which can be controlled with special test strips.
- Decrease in appetite.
- Improve energy, improve mood, an increase in strength and vigor.
- It is possible to appear from the mouth (sweat, urine) of the smell of acetone.
The correct selection of the Chato Diet largely determines the speed of achieving the objectives.
Variety
There are different varieties of diet. In determining the desired option, priority tasks should always be taken into consideration for a particular case and a person (to lose weight, to increase muscle mass, the drying of the body), however, in practice, the choice of the diet is often given chaotic. The following diet varieties are more popular:
Classic diet type (standard, basic)
In this option, the burdens of carbohydrates are not provided. In this diet, the constant level of macronutrients is supported (a high/moderate level of protein content, a high level of fat content and an extremely low level of carbohydrates). The standard dietary version is recommended for people who guide a not too active lifestyle and the training regime is a small intensity. A decrease in the carbohydrate content in the diet for their performance will not be significantly influenced.
Type of cyclical diet
The cyclical diet implies the presence of periods and periods alternating with low carbohydrate content with high carbohydrates in the diet with a fasting day per week. The temporary intervals between these periods and their duration are selected individually according to the objectives and the sports regime and can also vary according to the state of the body and the general good. The cyclical type of diet is shown to those who lead an intense lifestyle and practice high physical activity and feels weak with insufficient carbohydrates in the diet. In such cases, the periods of carbohydrates reintegrate the exhausted reserves of the body, allowing to maintain a lifestyle and an intensity of training at the required level.
Keto-pittle targete type
In this option, particular attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time on the diet, it is necessary to evaluate the reaction of the body to a different number of carbohydrates taken and determine the best time for their administration. The task of this period is to determine the optimal quantity of carbohydrates and the level of their content, which provides the necessary body performance. The Thargen diet provides for greater carbohydrate intake on training days (during the training window) before and after loads. On other days, the number of carbohydrates in the diet corresponds to the calculations for the standard type of diet. In this case, the intake of carbohydrates provides energy to the body keeping the state of ketosis. That is, unlike a cyclical diet, in which periods of refueling the glycogen reserves are provided, the target diet aims to maintain glycogen reserves at an optimal level. And it is also very important not to forget that in meals "near the ceiling", it is necessary to reduce the altitude of fat.
The choice of the option
In order to decide which type of diet is suitable for you, in addition to the objective pursued, you should keep track of the state of your body in the process of observance (change in well -being, motor activity). Initially it is recommended to build the diet for 1-2 weeks based on a standard diet and, therefore, having determined how favorable this diet reflected in the life and parameters of the body, you can proceed with a diet for a longer period or other types of diet.
According to the famous experts, the cyclical type of diet is the most optimal for the vast majority. The type of targete diet is suitable for those who are already actively quite active, for a long time and train intensely and for them a small carbohydrate intake is more useful than their long -term restriction.
Indications
- Epilepsy in small children.
- As a diet to lose weight / set of muscle / minor body of the body.
Allowed products
The diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river fish and marine (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, giraflora). The power of power should contain hard cheese, butter, butter, butter, butter, butter. Cottage, sour cream and other dairy products -caseari with vegetables with high fat and green content, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, pechino and white cabbage, celery stalks, courgettes, cucumbers, green salad leaves, stalls, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives.
Completely or partially limited products
The list of Dodes Cheto forbidden includes sugar, desserts, biscuits, waffles, frozen, sweets, chocolate, jams, jams, various dried fruits, starch, powder drinks, bran, seeds, carbonated drinks, products on plants and fruit. Type of bread, crackers, carrots, potatoes, beets and other amidaceous vegetables, dairy products -sweetcases, juices, melon, bananas, grapes, fruit, beer, honey, products with caffeine content.
Keto-Diet menu (diet)
With any type of diet, it is important to be able to make a menu independently for a day/week.
The indicative algorithm of this process is reported below:
- It determines the need for daily energy of calories, depending on the lens: weight loss, a series of muscle mass or burning fat while maintaining weight. For example, take a standard type of diet with a 2000 kcal diet and a person weighing 75 kg.
- The rule of protein consumption is - 2 g of dry weight per kg of weight. That is, the content of the proteins in the daily diet should be 75 * 2 = 150 g.
- A specific amount of carbohydrates 30 g/day at the speed of 0, 40 g/kg.
- We calculate the caloric content of the protein-carbohydrate component of the diet. It is known that the calorie content of one gram of proteins and carbohydrates is 4 kcal. Let's calculate (150 + 30) * 4 = 720 kcal. That is, because of these nutrients, we provide the body of 720 kcal.
- We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The caloric content of a grass of fat is 9 kcal. In addition, the missing amount of energy is divided into 9. Therefore, the daily rate of fat in the diet should be 142 g.
- In addition, given the number of macro nutrients necessary and the ratio between proteins and fats, we divide into the number of meals. For example, with five one-off foods for a meal, there will be 30 g of proteins, 5 g of carbohydrates each and 28-29 g of fat. Do not forget that the protein/fat ratio is calculated for the whole day and not in a meal.
- Select the necessary products from the list of allowed and calculates the content of nutrients in 100 g of each of them (according to the special tables) and make the menu for a week.
Keeta diet, menu for a week (approximate option)
A diet that has been taken as a basis diet for weight loss, in which 500 kcal of the whole diet are reduced by the norm.
Monday
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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Tuesday
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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Wednesday
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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Thursday
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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Friday
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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Saturday
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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Sunday
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| At night |
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If you calculate the menu of a ketogenic diet for drying, a cyclical type of diet is used, whose diet corresponds to the above, however, on Wednesday, a load of 36 -hour carbohydrates is practiced. The main objective is to increase glycogen reserves in the muscles to maintain intense training. To do this, it begins to include carbohydrates with a high glycemic index in the diet and then go to products with a lower indicator of the glycemic index.
Contraindications
Keto-Diet is contraindicated in:
- diabetes;
- increase in cholesterol;
- Heart diseases, kidneys and gastrointestinal tract;
- Pregnant and breastfeeding women.
Since this diet does not provide the body with all the necessary vitamins and minerals, it is recommended to take complete drugs containing a large spectrum of vitamins and minerals soluble in water/fat. Make sure to consult a doctor before sitting with a keto diet.