One type of low diet nutrition program is a diet. The task of such a diet is to achieve a metabolism, called ketosis, which is a metabolic process in which the main physiological process provides the body in the body's fat burning process. It is initiated by the body with a lack of carbohydrates.
With high daily physical effort, the ketosis process can start at 2-3 days of such nutrition, with the passive lifestyle, the beginning can be postponed up to 7-9 days. The process of ketosis is a variety of stages and results in the liver with the formation of several intermediate materials. Therefore, the keto diet is, in fact, pursuing the goal of changing the metabolic process towards increasing keton synthesis.
The basic principle of keto diet
- Changing your diet towards reducing carbohydrate content to 40-50 g per day with normal protein and fat content physiologically, the ratio should be 1: 1, and in the future, after passing through the body through "metabolic" no more than 50 g. (Porridge, almost all fruits, vegetables, sugar -gula, legumes, flour, alcohol).
- Change the value of the diet energy. If the goal is set to lose weight, then the calorie content of the diet should be less than the norm for 500 kcal. If the purpose of the diet is a set of muscle mass, then the calorie content of the diet should be higher than the norm with 500 kcal. However, these indicators change significantly depending on the use of body energy and metabolism levels.
- The use of salt is reduced.
- It increases the use of free fluid to 3 or more liters/day (at 40 ml per 1 kg weight).
- The "carbohydrate load" is practiced once a week (this provides the most common diet version).
- The number of foods is at least 5. At the same time, the gap between them should not exceed 3-4 hours. The last meal is not later than 3 hours before bedtime.
Signs -The development of ketosis is:
- The presence of ketones in the urine, which can be checked with a special test strip.
- Decreased appetite.
- Increase energy, increase mood, spike in strength and strength.
- It may appear from the mouth (sweat, urine) of acetone odor.
Proper Chato diet selection largely determines the speed of achieving goals.
Variety
There are several types of keto-diet. When determining the desired choice, one should always take into account the tasks -the priority task of a particular case and a person (for weight loss, to increase muscle mass, body drying), however, in practice, dietary choices are often given chaos. The following diet varieties are more popular:
Classic Diet Type (Standard, Basic)
In this option, the carbohydrate loading period is not provided. In this diet, continuous levels of macronutrients (high/medium levels of protein content, high levels of fat content, and very low carbohydrate levels) are supported. Standard diet versions are recommended for people who lead a lifestyle, and the training regime is a small intensity. The decrease in carbohydrate content in the diet for their performance will not be significantly affected.
Cycle diet type
The cycle diet implies the presence of low periods and periods and periods with high carbohydrates in the diet with one day of fasting a week. The temporary interval between the duration and the period is individually selected depending on the goals and regime of the sports, and can also vary depending on the body's condition and overall well -being. The type of cycle diet is shown to those who live a fierce lifestyle and practice high physical activity, and feel weak with inadequate carbohydrates in the diet. In such cases, the duration of carbohydrates increases the loss of body reserves, allowing you to maintain the lifestyle and intensity of the training at the required level.
Targete type keto-diet
In this option, special attention is given 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 body's reaction to the different number of carbohydrates taken and determine the best time for their administration. The task of this period is to determine the optimal amount of carbohydrates and their content level, which provides the required body performance. The Thargen diet provides an increase in carbohydrate intake on training days (during training windows) before and after load. On other days, the number of carbohydrates in the diet corresponds to the calculation for the standard diet type. In this case, taking carbohydrates provides the body with energy while maintaining the condition of the ketosis. That is, unlike the cycle diet, where the increase in glycogen reserves is provided, the target diet is intended to maintain the optimal glycogen reserve. And it is also very important not to forget that in the "near -ciling" food, it should reduce the fat.
Choice
To determine the type of diet that works for you, in addition to the goals, you should keep track of your body in its compliance process (changes in well -being, motor activity). Originally recommended to build your diet for 1-2 weeks based on a standard diet, and then, after determining how good this nutrition is shown in your life and body parameters, you can continue your diet for a longer period or other type of diet.
According to well -known experts, the type of cycle diet is the most optimal for the majority. Targete diet types are suitable for those who are already active, for a long time and practice intensively and for them small carbohydrate intake is more useful than their long restrictions.
Indication
- Epilepsy in young children.
- As a diet to lose weight / set muscle mass / lower body.
Authorized Product
The diet is mainly due to red meat in the processing of cooking, chicken (chicken, turkey), rabbit, river and sea fat type (tuna, salmon, herring), seafood, egg protein, vegetable oil (corn, olive, sunflower). Power power should contain hard cheese, butter, butter, butter, butter, butter, butter. Cottage cheese, sour cream and other dairy products with high fat, green vegetables, with high organic fiber content. It should include cauliflower, broccoli, beijing and white cabbage, celery stalks, zucchini, cucumbers, green salad leaves, booths, onions. Diet is walnut and other nuts, peanuts, hemp seeds, olives.
A product that is limited or partly
List of prohibited dods include sugar, pastries, cakes, waffles, frozen, sugar -gula, chocolate, congestion, congestion, a variety of dried fruits, starch, powder drinks, bran, seeds, carbonated drinks, products on sorbitis and fruit. Types of bread, crackers, carrots, potatoes, beets and vegetables -other starch, sweet dairy products, juices, watermelons, bananas, grapes, fruits, beer, honey, products with caffeine content.
Keto-diet menu (diet)
With any type of keto-diet, it is important to be able to create a menu freely for a day/week.
Indicative algorithm This process is given below:
- Determine your daily energy requirements for calories, depending on the goal - weight loss, a set of muscle mass or burning fat while maintaining weight. Take, for example, a standard keto-diet type with a 2000 kcal diet and someone weighs 75 kg.
- The norm of protein usage is - 2 g of dry weight per kg of weight. That is, the protein content in the daily diet should be 75 * 2 = 150 g.
- Total carbohydrates specified 30 g/day at 0. 40 g/kg.
- We calculate the calorie content of the diet-protein-karbohydrate component. It is known that the calorie content of one gram of protein and carbohydrates is 4 kcal. We make calculations (150 + 30) * 4 = 720 kcal. That is, due to this nutrients, we provide 720 kcal bodies.
- We calculate the amount of fat required in the diet: for this, we reject 720 of the total calorie content of the diet (2000). We got - 1280 kcal. The calorie content of one gram of fat is 9 kcal. Further, the amount of energy lost is divided into 9. Therefore, daily fat levels in the diet should be 142 g.
- Further, given the number of macro nutrients needed and the ratio of protein and fat, we divide the number of foods. For example, with five foods one time for one meal, there will be 30 g of protein, 5 g of carbohydrates, and 28-29 g of fat. Remember that the protein/fat ratio is calculated throughout the day, and not in one meal.
- Choose the product you need from the allowed list and calculate the nutrient content in 100 g each of them (according to the special schedule) and create your menu for a week.
Keto diet, menu for one week (budget option)
Ketone diet for weight loss is taken as a base, where 500 kcal full -time diet is reduced by the norm.
Monday
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Tuesday
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| Evening snacks |
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| Dinner |
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| At night |
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Wednesday
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| Evening snacks |
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| Dinner |
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| At night |
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Thursday
| Breakfast |
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| Dinner |
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| Evening snacks |
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| Dinner |
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| At night |
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Friday
| Breakfast |
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| Dinner |
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| Evening snacks |
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| Dinner |
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| At night |
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Saturday
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| Evening snacks |
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| Dinner |
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Sunday
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| Dinner |
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| Evening snacks |
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| Dinner |
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| At night |
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If you calculate the ketogenic diet menu for drying, then for this purpose the type of cycle diet is used, the diet that corresponds to the above, however, on Wednesday, a 36 -hour carbohydrate load is practiced. The main goal is to increase glycogen reserves in the muscles to maintain intense exercise. To do this, start including carbohydrates with a high glycemic index in the diet, and then go to the product with a lower index index index.
Contraindications
Keto-diet is contraindicated in:
- diabetes;
- increased cholesterol;
- heart disease, kidney and gastrointestinal tract;
- Pregnant and breastfeeding women.
Because such a diet does not provide the body with all the vitamins and minerals needed, it is recommended to take comprehensive medications that contain large spectrum of water/fat and mineral vitamins. Make sure you consult your doctor before sitting on a keto diet.