What is a keto dit? What are the advantages and disadvantages? Indications and contraindications? The advantages and damage? How much can you sit on it? In this article we will take everything into account about keto-diata.
What is a ketogenic diet plan?
What is a ketogenic diet? This is a special nutrition plan, the basis of which is protein and advantageous fats. It is based on the biochemical processes that occur in the body. There is a restructuring of some body systems during the entire diet. The name resulted from the term "ketogenesis" - the process of forming ketone bodies. They are the main product of the metabolism, metabolism, are used to replenish the energy reserve. The keto formation thus implies an almost complete exclusion of carbohydrates from the daily diet. As a result, the body begins to use fat and ketone bodies to fill up energy.
Keto diet for weight loss is widespread in the world of nutrition and fitness. Experts find that people who adhere to a ketogenic diet to reduce weight feel much better. There is a stable level of energy to get rid of good health and fast, additional pounds. However, there are many more negative reviews. The diet based on proteins and fats is not suitable for everyone, often causes negative consequences and has a variety of contraindications.
According to the Keto-Dita, the diet is put together in such a way that the body runs into the stages of splitting fat-food ketosis due to the reduction in the number of carbohydrates. This is a natural metabolic state in which lipids replenish the required energy reserve and not from glucose from carbohydrates.
Advantages and disadvantages of keto-diets
Keto education gains popularity every day. More and more people are going into a menu with low carbohydrate. This phenomenon is due to the advantages of nutrition. We take into account the most important advantages and disadvantages.
The main advantages of the power of the keto diales include:
- Enlargia of muscle mass.
- A change in the lipid sector that shows blood cholesterol.
- Sugar mirror control.
- Improvement of intellectual performance.
- Treatment of epilepsy.
- Improvement of the skin condition, get rid of acne.
However, the ketogenic power supply system has a lot more disadvantages. This includes:
- Keto-gripp-the process of restructuring, adaptation of the body, which can be accompanied by weakness, headache, dizziness, irritability, loss of attention.
- Diuresis. Ketone bodies can cause abundant urine production, which in turn leads to dehydration, an imbalance of electrolytes in the blood, a decrease in the concentration of magnesium and sodium.
- Diuresis, an imbalance of electrolytes in the blood can cause seizures regularly. This is due to a magnesium deficiency.
- Tachycardia, arrhythmia. Violation of the equilibrium of sodium-kalya-Magnium causes problems in the heart of the heart.
- Constipation, intestinal disorders caused by the lack of fiber, insufficient amount of vegetables and fruit in diet.
- Reduction of physical performance. The body takes time to adapt. During this time, a collapse is observed, particularly difficult during training.
- A lack of polyvitamins can cause hair loss. This phenomenon usually manifests itself after 3-5 months of electricity according to the keto system.
- Increase in heartburn, especially in the initial phases. The transition to a new power supply system leads to stomach disorders.
- Keto sleep. So far there are no studies that explain this phenomenon. It is described by the symptoms of people who stick to the keto diet. There is an opinion that a rash can be a reaction to an excessive production of acetone.
A decrease in the carbohydrate mirror can lead to a violation of the mineral metabolism, a lack of vitamins. If you ignore this moment, the defects listed can lead to serious digestive disorders and cause irreparable health problems. In order to maintain the result, you must keep this diet for a long time and radically change food habits. However, this system cannot be recommended over a long period of time because it is not balanced.
How to control protein consumption
The Ketta diet implies strict compliance with the specified nutrient shares. This is the key to efficiency, high results. Every day it is necessary to take calories into account, BJ, a diet. This pursues the result for a month or a longer period of time. The experience of nutritionists shows that the implementation of a food journal reduces the likelihood of disorders and improves the results.
The consumption control consists of several phases:
- Find the optimal ratio of proteins, fats, carbohydrates.
- Calculate the calorie standard for the day taking growth, weight, age, physical activity into account.
- Determine the need for proteins.
- Determine the need for fats.
- Determine the need for carbohydrates.
- It is necessary for every indicator to calculate the upper and lower beams. This will help to change the menu during the day in order to obtain the required amount. For example, calculate the standard for the ratio of BJU 15/80/5 and 20/75/5.
It is recommended to create a menu two to three days in advance. The food according to a plan in which each dish is calculated in advance is much easier. For beginners, a diet provided with the calculation of basic nutrients is a good option. This menu meets the ratio of balanced nutrients, contains the main vitamins, minerals. It corresponds to the nutritional standards.
Products that cannot be eaten on diet
The results of such a diet are amazing. This is shown by numerous reviews. Hollywood stars lose weight at Keto-Dita. Efficiency is due to basic principles and nutritional rules. Beginners must certainly find out what you can eat with a diet that you cannot eat.
Products for a ketogenic diet are selected in such a way that the condition of ketosis begins without damaging health and well -being. There are a list of permitted products and those from which it is better not to forego.
Profitable products:
- red meat;
- Dairy products: oil, cream;
- Salo;
- Chicken eggs;
- Vegetable oils;
- Avocado;
- Nuts;
- Fat varieties of fish.
Is it possible in a keto diet milk? Yes, but in small quantities. It contains a sufficiently large amount of carbohydrates. It is necessary to add the diet in advance and to take the content into account in some drinks. But the house cheese on Keto-Dita is a real redemption. A large amount of protein ensures a long time. At the same time, the calorie content per 100 gram of product is extremely low. It is better to eat for dinner. Cheese on keto-dit is allowed, but in extremely small quantities. It is better to prefer cottage cheese.
The list of forbidden products is much more extensive. The keto feeding menu prohibits:
- Products with strength: flour, flour products, pasta, bread, baking, corn, potatoes, oats, Fig.
- Products with sugar: desserts, sweets, sweet pastries, half -financed products, sausages, juices, sweet drinks.
- What fruits can be? A small number of berries are allowed.
- Processed products contain trans fats, margarine, preservatives.
- Alcohol on Keto-Dita is prohibited. It is necessary to give up beer, wine, other sweet alcoholic drinks - they contain too many carbohydrates.
Low carbohydrate diets are recognized as the most effective specialists. You guarantee the result in a short time, the lack of a feeling of hunger. In the end, additional pounds do not return. This is particularly important for girls who have gone through a large number of diets.
What is the advantage of such a diet?
Experts note the following advantages of keto feeding:
- The keto diet brings good results in a short time.
- The menu for a week for women and men is practically no different, the difference is only the size of the portions. This is a good option for married couples - no longer has to be prepared separately for everyone.
- The keto-diet menu is very diverse, which reduces the likelihood of disorders.
- KET diet increases the energy level, improves brain activity.
- In the case of keto diet, stabilization of blood sugar is determined.
We will analyze the main advantages of this type of nutrition in more detail.
Improved mental function
Ketone body is an energy source for the brain. A decrease in simple carbohydrates in a daily diet leads to the normalization of blood sugar. As a result, there are no jumps, a strength, a reduction in energy. The body looks stable, concentration, concentration. That is why the ketodit is used for older people, it acts as a measure of the prevention of Parkinson's and Alzheimer's disease.
You can find recipes for every day on the Internet. In order to improve brain activity, the focus should be on useful fats - nuts, oils.
Some experts recommend an additional egg position on keto. What is that? A temporary decision to reset the number of carbohydrates. In one day you have to eat 6-10 eggs and add the same number of tablespoons of oil. This becomes a shake for the body and accelerates the process of losing weight. However, you cannot stay in one position for more than five days.
Blood sugar control
The diet with a low carbohydrate content leads to a decrease in insulin levels - a hormone produced in the pancreas. He is responsible for carbohydrate metabolism, which maintains the required glucose level in the blood. A keto differential diet is used for patients with type II diabetes. You can find recipes for dishes for patients with diabetes on the Internet.
Weight loss
The Keto-Dita menu is based on the fact that the body uses its own fat deposits to ensure the proper energy level. Recipes for a ketogenic diet are different, make it possible to change them, to repeat them for themselves. This reduces the likelihood of breakdowns and enables you to lose weight without restrictions.
In order to accelerate the weight loss process, it is recommended to combine physical activity, various cosmetic processes, wraps and peels with nutrition. This approach receives the condition of the skin, hair, nails. It is particularly important for those who have great weight. The complex helps to avoid strain strips on the skin.
Increase in energy
When losing weight, most people suffer from apathy, depressive condition and loss of strength. This is due to the low blood sugar content. This will not happen with a keto approach. Simple recipes for dishes convey a long feeling of saturation, while a fairly high level of energy.
To increase energy, it is better to combine nutrition with physical activity. During the training, important hormones are differentiated, which in combination with low carbohydrate nutrition achieve an incredible result.
Keto-diet menu (diet)
The Keton diet for weight loss has a special approximate menu. The basic needs of the body take into account nutrients, vitamins and minerals. It is particularly important to create a menu for women to take the possible changes in the hormonal background during the menstrual cycle, pregnancy. Only a highly qualified nutritionist can deal with all of this.
Consider an example of the menu. It consists of pretty simple, known for many dishes. You can find the exact recipe for some of them on the Internet. It shows exactly the amount, the weight of the ingredients, the processing method. Power supporters are actively shared by recipes into thematic forums.
The menu for a few days has the following look. Several options are presented here. You have to take something new every day:
| Breakfast |
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|---|---|
| Dinner |
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| Dinner |
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| Snacks |
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You can always build up the menu and switch on your favorite products. Then food is not perceived as a restriction.
Contraindications
This approach has a number of contraindications with which you have to familiarize yourself. This will help to avoid a number of serious problems. This includes:
- High blood pressure, pressure problems;
- First type diabetes;
- Violations of the kidneys, liver, stomach;
- pregnant women;
- Nursing women;
- Minors;
- Older people (the diet in this case can only be prescribed by a doctor).
The best option is to contact a specialist. Only he can certainly say whether this type of strength is suitable or not. Experts also notice the manifestation of other negative influences, disadvantages of ketoperation.