The mass insanity of the inhabitants of social networks in a lean figure with pumped muscles leads to the creation of a new ideal of beauty. In an effort to get the body of a dream, girls are tired of training at the gym and finding new energy systems, not understanding why they can't achieve the desired result. One of these methods is a cetote diet.
THE ESSENCE OF CETO DIET
A ketogenic diet is a type of nutrition into which the body turns into a fat -burn machine.
The principle of nutrition is the consumption of a small amount of carbohydrates, in which a glucose deficiency and fast energy appear. Having hunger for carbohydrates, the body begins to produce an alternative type of fuel - ketones.
Thus, energy creation for any type of vital activity is replaced by glycolysis (carbohydrate decay) by lipolysis (fat division).
The essence of CETO -Diet: The conquest of the body of a state called ketosis, whose evolutionary meaning is to survive in conditions of carbohydrate deficiency. To lose weight, this is a chance to reduce the layer of fat, dry and find a beautiful relief body.
Do not confuse ketosis and ketoacidosis - a pathological condition that leads to a change in acid -base balance and threatening the patient's life. With ketosis, ketone bodies appear in enough to replenish energy, not exceeding the norm.
Against -indications for a ketogenic diet
Changing physiological processes in the body, the keto diet cannot be considered proper nutrition.
Follow -a is against -Indicated:
- Pregnant;
- women in breastfeeding;
- children under 18;
- Patients with digestive, cardiovascular urinary systems;
- Patients with diabetes.
Before using a weighing diet for weight loss, you need to ensure your health and consult an expert:
- The launch of ketosis in the body under conditions of system and organs disease can lead to ketacity, which implies irreversible changes and even death;
- Changing the food intake system without preliminary examination with a pathology previously unknown to the patient can cause deterioration in the condition (eg with unlucky diabetes).
The advantages of CETO-DIET
The indisputable advantages of a type of ketogenic nutrition include:
- Fast weight loss. Depending on individual losing weight characteristics, in a week in a diet ceto, you can fall 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 -but does not include rapid carbohydrates that increase only appetite.
- Constant influx of strength. Ketosis provides the creation of energy from accumulated fat, without forcing the body to spend it in carbohydrate processing.
Cons of ceto-diets
Despite the significant advantages of a cetote diet, it cannot be denied the damage it can cause to the Mainist:
- The occurrence of cetoacidosis with all the consequences that followed (coma, death).
- Constipation (and therefore decay products intoxication) as a result of using a small amount of fiber.
- Far heartbeat, a sharp decrease in blood pressure.
- Problems with the skin and its derivatives due to vitamin B deficiency (hair loss, rash, itching on the skin).
- Nausea, vomiting, discomfort in the abdomen in the presence of gallbladder stones.
- Reducing physical activity in case of family nutrition is predominantly rapid carbohydrates.
- The occurrence of muscle crises as a result of glycogen loss, electrolytes and water.
Keto Diet requires:
- Control of the choice of products suitable for the diet;
- Constant tooth brushing, which allows you to get rid of the smell of acetone from the losing weight when the production of ketones.
Keto diet rules
The basic principle of a cetote diet is the compliance with the following rules:
- Type the power system competently using carbohydrate charging. 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 of losing weight. It may be cereals, fruits, vegetables, but they need to be consumed for 12 to 18 hours and then restore a diet with little carbohydrate.
- There are at least 5 times a day; Enter the last meal the late three hours before bed, so as not to carry the digestive tract with the work.
- Reduce salt consumption.
- Increase the volume of fluids to 4 liters per day. Do not follow a certain figure: you need to drink according to the need, but a little more.
- Reduce carbohydrate intake to 50 g per day and leave the amount of proteins and fats in the normal amount of weight and physical activity.
- Delete sweets, fruits, vegetables, flour and cereals.
According to the contents of BSU, it is necessary to change the caloric content of the diet. The keto diet for weight loss provides calorie reduction by 500 kcal.
During the decay of 1 g of fat, the energy is released, equivalent to 9, 3 kcal and 1 g of carbohydrate - 4, 1 kcal. Consequently, increasing the amount of fats in the diet, a person increases the calorie content of the dishes.
Signs of ketosis
How accurate you fulfill the rules of a ketogenic diet - the result and weight loss process will be so effective.
To understand if the process of fat division (Lololis) has been launched it will help in the knowledge of the main signs of ketosis (physiological):
- weight loss;
- "Fruit" smell of the mouth;
- Increased blood ketones;
- decreased appetite;
- improve memory and concentration;
- insomnia.
In the first week in Keto-Dita, you can pay attention to a decrease in overall performance, fatigue and digestive disorder.
The transition to a state of ketosis occurs in 1-2 weeks. As the body gets used to lipolysis, the symptoms disappear without a trace.
Tips before the beginning of a ketogenic diet
Losing weight quickly with a cetote diet is possible if the required number of macro elements are calculated correctly.
At the beginning of nutrition restructuring, leave the proportion of proteins and fats in a ratio of 1: 1 and then - 3: 1.
Example: caloric content of the diet for a lost woman - 1650 kcal. With a sedentary lifestyle, the BJU calculation is: 75 g, 138g, 20g, respectively.
Wanting to increase calorie content, you need to add oil, nuts to Rairon and reduce the high daily courage -for removing products containing proteins.
Chitmil in Keto-Dita
Diet relaxation, familiar to various restrictions on nutrition, are not allowed in the process of ketosis change.
Chitmil, in the form of a day of fast food or sweets, will violate metabolic change and reduce the effectiveness of weight loss.
Classification
There are three types of ketogenic diet:
- Basic, in which a carbohydrate load is not introduced, with a moderate protein content and a high level of fat. It is recommended to lose weight without training and carrying an active lifestyle.
- Directed, whose base is the principle of carbohydrate distribution to the clock for better consumption: the training window period before and after physical exertion. Thus, the losing weight with the help of the sport does not suffer from energy deficit.
- Cyclic, including low and alternate amounts of carbohydrates. The type of energy includes a day of fasting a week, where the amount of fat is reduced. This allows you to compensate for the glycogen level in the liver and maintain a form of sports.
Product list
A complete list of products that can be consumed in a diet cetto is as follows:
- Meat. Unsuction animal products, preferably organic, cultivated without hormones. When choosing meat, it should be remembered that carbohydrates are added to sausages, sausages, coastal (they should not be greater than 5%).
- Eggs. Cooked, fried, pashot, in the form of omelet - are an ideal combination of fats and proteins.
- Dairy products: hard cheese, fat cottage cheese, sour cream, milk, fermented baked milk.
- Fish, seafood. Fat marine products are great for a cetote diet, but when preparing it, you should avoid the pan.
- Vegetable Fats: Sunflower, olive, coconut, colza, oils and flaxseeds based on them.
- Nuts and seeds will help you get the necessary percentage of fat in the diet.
- Vegetables with high fiber content are predominantly green (peas, cabbage, zucchini, asparagus).
- Green ugly fruits
What you can drink
For cetos, the ideal drinks will be:
- pure water;
- green or black tea;
- Coffee without sugar.
Keto drinks can be attributed to coffee with milk without sweeteners, wine, coconut water.
Sweeteners with a ketogenic diet
Direct substitutes for sugar do not affect blood sugar, but can negatively affect weight and maintain the desire for sweet foods.
One of the most harmful sweeteners is:
- Agawa syrup;
- fructose;
- honey;
- concentrated fruit juice;
- maple syrup.
They have high caloric content and are identical to white sugar on harmful properties (increased body weight, the risk of insulin resistance, the effect on the liver and kidneys).
If you need a candy from time to time, you should choose Stevia or Erytral. These substances:
- not toxic;
- contains no carbohydrates;
- Health insurance.
However, like all sweeteners, they increase appetite, increase gas formation in the gut and have an unusual flavor.
That you cannot eat with a ketogenic diet
The Prohibited Keto Products List includes:
- Ingredients containing starch (bread, rice, potatoes);
- sugar (sweets, sweets, ice cream, marmalade);
- sweet fruits;
- cereals and pasta;
- Sweet drinks, juices, soda.
It is not recommended to exceed the permitted protein rate: its excess passes in glucose and violates transition and not ketosis, inhibiting the process of fat burning.
Menu for a week
The approximate menu plan for 7 days for the basic diet will make it possible to understand the principle of nutrition. In the following weeks, you can replace products with similar ones or repeat the previous diet each time.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
| Breakfast | Omlet with cheese | Cottage cheese with sour cream | Cottage cheese casserole | 2 boiled eggs, green salad | whole grain toasts with fish and egg | Cooked chest, avocado | 2 soft eggs and roasted apple |
| To have lunch | Chicken soup with broccoli | Chicken cooked with cheese, Chinese cabbage salad | Styros for vapor with peas and broccoli | Cod, toast with butter | Vegetable Casserole, Steak | Vegetable chicken | Pig, asparagus and spinach |
| To have lunch | yogurt | Correct fish | Mushrooms with asparagus and sour cream | Nut | Cottage cheese with ashes and apple | Omlet with broccoli and mushrooms | Cottage cheese with sour cream |
The results of CETO-DIET
For 2 weeks in accordance with ceto feeding, according to the survey, the diluents observed the following resources:
- Loss of appetite;
- weight loss at 3-7 kg;
- increased performance;
- Improvement of concentration;
- Sleep disorder.
The most experienced side effects of protein fat foods: constipation, nausea in the early days, muscle fatigue.
The keto diet for weight loss turned out to be effective, but experts do not recommend adherence to it for more than a month. It is only safe for short -term use and, when changing to a constant type of nutrition, can lead to the development of ketatosis, dehydration and violation of organ and systems work.