On a ketogenic diet, eat a lot of fat foods and exclude everything flour and sweet. 60–70% of all calories should come from fats, 20 to 30% protein and only 10% of the carbohydrates. The carbohydrates are given special attention: they cannot eat more than 50 g a day, regardless of their weight and calorie consumption.
Fat can be obtained from vegetable oils and lard, meat and fish, cheese, sour cream, ugly yogurt, eggs and nuts. Most of these products also contain enough protein to get into the daily rate - 1, 5–2 g per kilogram of body weight. You only get carbohydrates from vegetables, unsweetened fruit and berries to win enough vitamins. No familiar side dishes: muesli, pasta, potatoes. Absolute ban on sweets and alcohol.
Because of what you lose weight with a keto diet
Carbohydrates are the main fuel of the body. If you consume less than 50 g of carbohydrates a day, your reserves in the body are exhausted after a day, and the body begins to split fat and use fatty acids for energy generation. However, not all organs can eat fats: the brain simply needs glucose or replacement.
To get glucose, the liver puts ketone bodies out of fatty acids: acetate, which then turns into beta-hydroxybutic and the brain, the heart that nourishes kidneys, muscles and other tissues. Acetone is formed as an exchange product so that its concentration in the urine increases and breathing becomes sweet.
In general, ketones are constantly produced in the body, their concentration in the blood is about 0, 2 to 0, 5 mmol/l. If your level grows to 0, 5–5 mmol/l, food ketosis occurs. In contrast to ketoacidosis, it is not dangerous for health in which the concentration of the ketone body increases to 10–25 mmol/l. This condition can occur when dying.
Despite the fact that you do not reduce the calorie content of the diet, the body begins to remove fat reserves in a state of ketosis. Since the glucose level in the blood strives for zero, the production of the hormone insulin is inhibited, and lipogenesis is the deposition of fats in the reserve. In addition, Keto diet reduces your appetite, which also helps you lose weight: you do not take any calories into account and do not break.
How much can be thrown on a ketogenic diet
Everything is individual here. In an overview of six studies that are devoted to a ketogenic diet, the participants lost from 3, 2 to 12 kg in six months. If we take up the average value for all results in the review, it will turn out in 6 months about 6 kg.
Who should try a keto diet
Despite the complexity of the first few days and strict restrictions, ketogenic diet is perfect for some people. It is worth trying:
- Those who love meat. If you do not live without them and have fatty products and your diet sweets and bread indifferent, your option is indifferent.
- Those who want to lose weight without losing muscle mass. The keto diet helps to preserve fat including viscer and at the same time dry muscle mass. In addition, the nutrition does not affect strength indicators, so that it is quite suitable for athlete's sports. Although it doesn't work to increase the muscles.
- People with diabetes of the 1st and 2nd type. Due to the failures in the production of insulin, the diabetics are forced to take this hormone in order to avoid sharp blood sugar jumps. The keto diet significantly reduces its level. Before moving to Keto, a diet with the applicable doctor must be consulted.
- Those who want to maintain brain health. Keto diet has a positive effect on mental and emotional health, protects the brain from neurodegenerative diseases and helps with migraines and epilepsy.
- Those who want to reduce the risk of atherosclerosis. The diet reduces the amount of "bad" cholesterol and fats in the blood and increases the percentage of "good".
- Those who are afraid of cancer diet limit the reactive forms of oxygen and reduce inflammation, which is often associated with the occurrence of oncology.
- Runner and athlete. If you are an athlete of a cyclical sports for endurance, the keto diet can improve your indicators.
Who can't sit on a ketogenic diet
This diet is contraindicated:
- People with kidney and liver diseases, oxidation of fatty acids.
- Those who deal with team sports, athletes and runners with medium distances. If the lessons contains a long stay in anaerobic mode, Keto diet reduces its indicators.
- People with fragile bones. Possible side effects of nutrition include changes in the mineral composition of bones that can lead to an increase in fracture risk.
Is it difficult to stick to a ketogenic diet?
Keto diet is not the lightest diet, especially first. If your body begins to experience glucose, the symptoms of Keto -Grip can manifest themselves: nausea, vomiting, headache, fatigue, dizziness, insomnia of constipation. They last from 2 to 3 days to a few weeks. In this case, you can no longer consume carbohydrates to relieve the condition.
When you break, the body gets the desired glucose, you will get out of ketosis and repeat it again. This is the difficulty to maintain a diet. On the other hand, this is the advantage: you know that you have to go through an unpleasant adaptation again after the collapse, so you will hold on.
How to sit on a keto a genetic diet
A personal trainer and nutritionist suggests that the entry time to diet to diet into several phases and to comply with certain rules.
1. Preparation (2-4 weeks)
Enter 40–80 g coconut oil to diet to supply the body triglycerides. They are quickly absorbed, not deposited in fat and processed in the liver in ketone bodies. Instead of oil, you can consume a nutritional supplement with ketones in the form of powder.
Reduce the amount of carbohydrates to 100 g a day. So you will not go into ketosis, but will teach yourself that fewer foods are rich in carbohydrates.
2. Entry in ketosis (4 days)
Day 1. Skip breakfast and lunch, starve all day until evening. At dinner there should be no more than 200-300 kcal, 10-15 g protein and 15 to 30 g fat. No carbohydrates.
Day 2. Eat the same portion for breakfast and lunch, for dinner - ⅔ Eat from your usual portion. No carbohydrates.
Day 3. For breakfast and lunch you can eat from a normal dose of food and make dinner full. There is still no carbohydrates.
Day 4. Eat your usual portions, you can turn on the necracted vegetables and unsweetened fruits.
During this training phase, it is better to replace long walks. This will burn glucose and help to get into ketosis faster. If you are over the legs on a walk, this is a good sign: glycogen reserves are almost exhausted.
Still take coconut oil or carbohydrate powder, add vitamins and a drink with electrolytes.
3. Keto adjustment (2-4 weeks)
You need several weeks to fully adapt to the diet. At this point you have to support carbohydrates within 30 g a day - if you are committed, and 20 g - if not. Remember that the energy level is a little lower at first. This is normal and gradually pass. At this stage it is no longer necessary to take carbohydrate powder.
How much on a keto diet and how to go out so that the weight does not return
The genetic keto diet can take from 3 to 4 weeks to one year. It makes no sense to adhere to a diet for less than three weeks, as your body adapts through keto during this time and you only get all the advantages of this diet. As for the conditions of more than a year, there is not enough scientific data to assess this, but it is a bad idea to eat. First, a longer keto diet increases the risk of obesity, hypoproteinemia, kidneys and lack of vitamins and minerals. Second, the task of one of the macro elements does not affect the life of life in the best way. An analysis of the data of more than 15, 000 people showed that both surplus and lack of carbohydrates increase the risk of death in the long term. The longest -living people whose diet consisted of 50–55%of carbohydrates.
Good news: It will not be so difficult to keep the weight after a diet.
With a conventional diet with a calorie-shaped content, the amount of ghrelin hunger hormone increases, which means that a person wants to eat constantly and absorbs for food after completion. The study has shown that in ketogenic changes it is not the case that it is easier for them to keep weight. Another study said that 40 days of a diet with half a year break for the Mediterranean diet led to a stable weight loss without further set.
According to Keto, the Mediterranean diet is a great option. It also contains many fats that you will get used to, and carbohydrates are consumed from useful sources: whole grains, vegetables and fruit. In contrast to the keto diet, the Mediterranean can be maintained all your life without health risks.