What is a keto-diet? What are the advantages and disadvantages? Indications and contraindications? The benefits and harm? How much can you sit on it? We will consider everything about Keto-Dita in this article.
What is a diet ketogenic plan?
What is a ketogenic diet? This is a special nutrition plan, the basis of which is protein and beneficial fats. It is based on the biochemical processes occurring in the body. Throughout the diet, there is a restructuring of some body systems. The name arose from the term "ketogenesis" - the process of formation of ketone bodies. They are the primary product of metabolism, metabolism, are used to replenish the energy reserve. Thus, the keto-education implies an almost complete exclusion of carbohydrates from the daily diet. As a result, the body begins to use fat and ketone bodies to replenish energy.
Keto diet for weight loss is widely popular in the world of dietetics and fitness. Experts note that people who adhere to a ketogenic diet to reduce weight feel much better. There is a stable level of energy, good health, rapid getting rid of extra pounds. However, there are much more negative reviews. Nutrition, based on proteins and fats, is not suitable for everyone, often causes negative consequences, has a wide range of contraindications.
According to Keto-Dita, the nutrition is compiled in such a way that, due to the reduction in the amount of carbohydrates, the body proceeds to the stage of splitting fats-food ketosis. This is a natural metabolic state in which lipids are used to replenish the required energy reserve, and not glucose made of carbohydrates.
Pros and cons of keto-diets
Keto-education is gaining popularity every day. An increasing number of people go to a low -carb menu. This phenomenon is due to the advantages of nutrition. Let us consider in more detail the main pros and cons.
The main advantages of the power of Keto-diets include:
- Enlargia of muscle mass.
- A change in the lipid sector, which displays blood cholesterol.
- Sugar level control.
- Improving mental performance.
- Treatment of epilepsy.
- Improving the condition of the skin, getting rid of acne.
However, the ketogenic power system has much more disadvantages. These include:
- Keto-Gripp-the process of restructuring, adaptation of the body, which can be accompanied by weakness, headaches, dizziness, irritability, loss of attention.
- Diuresis. Keton bodies can cause abundant urine production, which in turn will lead 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 regular seizures. This is due to a deficiency of magnesium.
- Tachycardia, arrhythmia. Violation of the balance of sodium-kalya-magnium causes problems in the work of the heart.
- Constipation, intestinal disorders caused by a lack of fiber, insufficient amount of vegetables and fruits in the diet.
- Reduction in physical performance. The body takes time to adapt. Throughout this period, a breakdown is observed, especially difficult during training.
- A lack of polyvitamins can provoke hair loss. This phenomenon usually manifests itself after 3-5 months of power according to the keto system.
- Increase in heartburn bouts, especially in the initial stages. The transition to a new power system causes stomach disorders.
- Keto-sleep. To date, there are no studies explaining this phenomenon. It is described by the symptoms of people who adhere to the keto-diet. There is an opinion that a rash can be a reaction to excessive production of acetone.
A decrease in carbohydrate levels can lead to a violation of mineral metabolism, a deficiency of vitamins. Ignoring this moment, the listed shortcomings can lead to serious digestive disorders, cause irreparable health problems. In addition, in order to maintain the result, you will have to adhere to this diet for a long time, radically change food habits. But this system cannot be recommended for a long period, since it is not balanced.
How to control protein consumption
The ketta diet implies strict observance of the specified proportions of nutrients. This is the key to efficiency, high results. Every day it is necessary to consider calories, BJ, keep a diet. This will track the result for a month or a longer period. The experience of nutritionists shows that conducting a food journal reduces the likelihood of disruptions and improves the results.
Consumption control consists of several stages:
- Find the optimal ratio of proteins, fats, carbohydrates.
- Calculate the norm of calories for the day, taking into account growth, weight, age, level of physical activity.
- Determine the need for proteins.
- Determine the need for fats.
- Determine the need for carbohydrates.
- For each indicator, it is necessary to calculate the upper and lower bar. This will help to change the menu during the day to get the required amount. For example, calculate the norm for the ratio of BJU 15/80/5 and 20/75/5.
It is recommended to make a menu in advance, for two to three days. Eating according to a plan where each dish is calculated in advance is much easier. For beginners, a ready -made diet with the calculation of basic nutrients will be a good option. This menu satisfies the ratio of nutrients, balanced, contains the main vitamins, minerals. It is in compliance with the norms of nutrition.
Products that can not be eaten on a diet
The results of such a diet are amazing. This is evidenced by numerous reviews. Hollywood stars are losing weight on Keto-Dita. Efficiency is due to basic principles, nutritional rules. Beginners must surely figure out what you can eat on a diet, what you can’t eat.
Products for a ketogenic diet are selected in such a way as to start the condition of ketosis, without harming health, well -being. There is a list of permitted products and those from the use of which it is better to refrain.
Profitable products:
- red meat;
- dairy products: oil, cream;
- salo;
- chicken eggs;
- vegetable oils;
- avocado;
- nuts;
- Fat varieties of fish.
Is it possible on a keto-diet of milk? Yes, but in small quantities. It contains a sufficiently large amount of carbohydrates. It is necessary to add it to the diet in advance, take into account the content in some drinks. But the cottage cheese on Keto-Dita is a real salvation. A large amount of protein provides satiety for a long time. At the same time, the calorie content per 100 grams of the product is extremely low. It is better to eat for dinner. Cheese on keto-diet is allowed, but in extremely small quantities. It is better to give preference to cottage cheese varieties.
The list of prohibited products is much more extensive. Keto-feeding menu prohibits:
- Products containing starch: flour, flour products, pasta, bread, baking, corn, potatoes, oats, Fig.
- Products containing sugar: desserts, sweets, sweet pastries, semi -finished products, sausages, juices, sweet drinks.
- What fruits can be? A small number of berries are allowed.
- Processed products containing trans fats, margarine, preservatives.
- Alcohol on Keto-Dita is prohibited. It is necessary to abandon beer, wine, other sweet alcoholic beverages - they contain too many carbohydrates.
Low carbohydrate diets are recognized as the most effective specialists. They guarantee the result in a short period of time, the lack of a feeling of hunger. Extra pounds do not return at the end. This is especially important for girls who have passed through a huge number of diets, hunger.
What is the benefit of such a diet?
Experts note the following advantages of keto-feeding:
- Keto diet in a short period brings good results;
- The menu for a week for women and men is practically no different, the difference is only in the size of portions. This is a good option for married couples - no longer needs to be prepared separately to everyone;
- The keto-diet menu is quite diverse, which reduces the likelihood of disruptions;
- Ket diet increases energy level, improves brain activity;
- With keto-diet, stabilization of blood sugar is noted.
We will analyze in more detail the main advantages of this type of nutrition.
Improved mental function
Keton bodies are a source of energy for the brain. A decrease in simple carbohydrates in a daily diet leads to normalizing blood sugar. As a result - there are no jumps, a breakdown of strength, a reduction in energy. The body works stably, focus, concentration. That is why the ketodite is used for the elderly, it acts as a measure of the prevention of Parkinson and Alzheimer's disease.
Recipes for each day can be found on the Internet. To improve brain activity, the emphasis should be placed on beneficial fats - nuts, oils.
Some experts recommend an additional egg post on Keto. What is it? A temporary decision designed to "reset" the number of carbohydrates. On a day, you need to eat 6-10 eggs, adding the same number of tablespoons of oil to them. This will become a shake for the body, will accelerate the process of losing weight. But you cannot adhere to a post for more than five days.
Blood Sugar Control
The diet with a low carbohydrate content leads to a decrease in the level of insulin - a hormone produced in the pancreas. It is he who is responsible for carbohydrate metabolism, maintaining the required level of glucose in the blood. A keto-differential diet is used for patients with type II diabetes. Recipes for dishes for patients with diabetes can be found on the Internet.
Weight loss
The Keto-Dita menu is based in such a way that the body begins to use its own fat deposits to ensure the proper level of energy. Recipes for a ketogenic diet are different, make it possible to change them, redo them for themselves. This reduces the likelihood of breakdowns, allows you to lose weight without restrictions.
In order to accelerate the process of weight loss, it is recommended to connect physical activity, various cosmetic procedures, wraps, scrubs to nutrition. This approach will preserve the condition of the skin, hair, nails. It is especially important for those who have great weight. The complex will help to avoid stretch marks on the skin.
Increase in energy
When losing weight, most people suffer from apathy, depressive state, and a loss of strength. This is due to the low blood glucose content. With a keto-approach, this will not happen. Simple recipes for dishes provide a prolonged feeling of satiety, while a fairly high level of energy.
To increase energy, it is better to combine nutrition with physical activity. During training, vital hormones are distinguished, which, in combination with low -carb diet, will give an incredible result.
Keto-diet menu (diet)
Keton diet for weight loss has a special approximate menu. It should be balanced, take into account the basic needs of the body in nutrients, vitamins, minerals. It is especially important to make a menu for women, take into account the possible changes in the hormonal background during the menstrual cycle, pregnancy. Only a high-qualification dietitian can cope with all this.
Consider an example of the menu. It consists of fairly simple, familiar to many dishes. The exact recipe for some of them can be found on the Internet. It indicates exactly the quantity, the weight of the ingredients, the processing method. Power supporters are actively divided by recipes on thematic forums.
The menu for a few days has the following look. Several options are presented here, every day you need to take something new:
| Breakfast |
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|---|---|
| Dinner |
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| Dinner |
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| Snacks |
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You can always rebuild the menu for yourself, turn on your favorite products. Then food will not be perceived as a restriction.
Contraindications
This approach has a number of contraindications that you need to familiarize yourself with. This will help to avoid a number of serious problems. These include:
- hypertension, pressure problems;
- first type diabetes;
- violations of the kidneys, liver, stomach;
- pregnant women;
- nursing women;
- minors;
- Elderly people (diet in this case can be prescribed only by a doctor).
The best option is to contact a specialist. Only he can say for sure whether this type of power is suitable or not. Experts also note the manifestation of other negative influences, disadvantages of keto-education.