Keto diet

What is a diet keto? What are the advantages and disadvantages? Indications and contraindications? The benefits and damage? How much can you sit on it? We will consider everything about Keto-Dita in this article.

What is a ketogenic diet plan?

What is a ketogenic diet? This is a special nutrition plan, whose base is protein and beneficial fats. It is based on the biochemical processes that occur 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 main product of metabolism, metabolism, are used to replace the energy reserve. Therefore, CETO education implies an almost complete exclusion of carbohydrates from the daily diet. As a result, the body begins to use fat bodies and ketones to replenish energy.

The keto diet for weight loss is widely popular in the world of dietary and physical condition. Experts point out that people who adhere to a ketogenic diet to reduce weight feel much better. There is a stable level of energy, good health, rapid elimination of kilos of more. However, there are many more negative reviews. Nutrition, based on proteins and fats, is not suitable for all, often causes negative consequences, has a wide range of contraindications.

According to Keto-Dita, nutrition compiles in such a way that, due to the reduction of the amount of carbohydrates, the body proceeds to the stage of coarse food ketosis division. This is a natural metabolic state in which lipids are used to replace the required energy reserve, and not the glucose made of carbohydrates.

Pros and cons of keto-diets

The Keto-Education is gaining popularity every day. A growing number of people goes to a low menu in carbohydrates. This phenomenon is due to the advantages of nutrition. Consider in more detail the main pros and cons.

The main advantages of the power of keto-dietas include:

1. Muscle mass bitterness.
2. A change in the lipid sector, which shows blood cholesterol.
3. Sugar level control.
4. Mental performance improvement.
5. Epilepsy treatment.
6. Improvement of skin condition, getting rid of acne.

However, the ketogenic energy system has many more disadvantages. These include:

1. Keto-As-the restructuring process, body adaptation, which can be accompanied by weakness, headaches, dizziness, irritability, loss of attention.
2. Diuresis. Ketone 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.
3. Diuresis, an imbalance of electrolytes in the blood can cause regular seizures. This is due to a magnesium deficiency.
4. Tachycardia, arrhythmia. The violation of the sodium-Kaly-Magnium balance causes problems in the work of the heart.
5. Constipation, intestinal disorders caused by the lack of fiber, an insufficient amount of vegetables and fruits in the diet.
6. Reduction in physical performance. The body takes time to adapt. Throughout this period, a breakdown is observed, especially difficult during training.
7. Lack of polyvitamins can cause hair loss. This phenomenon is generally manifested after 3-5 months of energy according to the keto system.
8. Increased stomach acidity fighting, especially in the initial stages. The transition to a new energy system causes stomach disorders.
9. Sleep keto. To date, there are no studies that explain this phenomenon. It is described by the symptoms of people who adhere to the diet keto. There is an opinion that an eruption can be a reaction to excessive acetone production.

A decrease in carbohydrate levels can lead to a violation of mineral metabolism, a vitamin deficiency. Ignoring this moment, listed deficiencies can lead to serious digestive disorders, cause irreparable health problems. In addition, to maintain the result, you will have to adhere to this diet for a long time, radically change eating 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 a strict observance of the specified nutrient proportions. This is the key to efficiency, high results. Every day it is necessary to consider calories, BJ, maintain a diet. This will track the result for a month or a longer period. The experience of nutritionists shows that making a food magazine reduces the probability of interruptions and improves the results.

The consumption control consists of several stages:

1. Find the optimal relationship of proteins, fats, carbohydrates.
2. Calculate the norm of calories for the day, taking into account growth, weight, age, level of physical activity.
3. Determine the need for proteins.
4. Determine the need for fat.
5. Determine the need for carbohydrates.
6. For each indicator, it is necessary to calculate the upper and lower bar. This will help change the menu during the day to obtain the required amount. For example, calculate the standard for the relationship of BJU 15/80/5 and 20/75/5.

It is recommended to make a menu in advance, for two or three days. Eating according to a plan where each dish is calculated in advance is much easier. For beginners, a diet ready with the calculation of basic nutrients will be a good option. This menu satisfies the relationship of nutrients, balanced, contains the main vitamins, minerals. Comply with nutrition standards.

Products that cannot be eaten on a diet

The results of such diet are surprising. This is evidenced by numerous reviews. Hollywood stars are losing weight in Keto-Dita. Efficiency is due to basic principles, nutritional rules. Beginners must surely discover what you can eat in a diet, which you can't eat.

The products for a ketogenic diet are selected in such a way that the condition of ketosis begins, without damaging health, well. There is a list of allowed products and those of the use of which it is better to refrain.

Profitable products:

• red meat;
• Dairy products: oil, cream;
• Salo;
• chicken eggs;
• Vegetable oils;
• avocado;
• balls;
• Fish -fat varieties.

Is it possible in a milk keto-diet? Yes, but in small quantities. It contains a large enough carbohydrates. It is necessary to add it to the diet in advance, take into account the content in some drinks. But Keto-Dita cottage cheese 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 is allowed in keto-dieta, but in extremely small quantities. It is better to give preference to cottage cheese.

The list of prohibited products is much more extensive. Prohibits the keto feeding menu:

1. Products that contain starch: flour, flour, pasta, bread, baking, corn, potatoes, oats, fig.
2. Products that contain sugar: desserts, sweets, sweet cakes, semi -ends, sausages, juices, sweet drinks.
3. What fruits can be? A small number of berries is allowed.
4. Processed products containing trans fats, margarine, preservatives.
5. Alcohol in Keto-Dita is prohibited. It is necessary to leave beer, wine, other sweet alcoholic beverages: they contain too many carbohydrates.

Diets low in carbohydrates 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 to the end. This is especially important for girls who have gone through a lot of diets, hunger.

What is the benefit of such diet?

Experts observe the following advantages of Ceto Food:

• The keto diet in a short period brings good results;
• The menu for a week for women and men is not practically different, the difference is only in the size of the portions. This is a good option for married couples, you no longer need to be prepared separately for everyone;
• The Ceto-Dieta menu is quite diverse, which reduces the probability of interruptions;
• The ket diet increases the energy level, improves brain activity;
• With Ceto-Dieta, the stabilization of blood sugar is observed.

We will analyze in more detail the main advantages of this type of nutrition.

Improved mental function

Ketones bodies are a source of energy 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 breakdown of strength, a reduction in energy. The body works stable, concentration, concentration. That is why cetodito is used for the elderly, acts as a measure of Parkinson and Alzheimer's disease prevention.

Recipes for every day can be found on the Internet. To improve brain activity, emphasis should be made in beneficial fats: nuts, oils.

Some experts recommend an additional egg publication on keto. What is it? A temporary decision designed to "restore" the number of carbohydrates. In one day, you must eat 6-10 eggs, adding the same number of tablespoons of oil. This will become a body shake, it will accelerate the process of losing weight. But it cannot adhere to a publication for more than five days.

Blood sugar control

The diet with a low carbohydrate content leads to a decrease in insulin level, a hormone produced in the pancreas. It is he who is responsible for carbohydrate metabolism, maintaining the required level of blood glucose. A keto-expressial diet for patients with type II diabetes is used. You can find dishes recipes for patients with diabetes 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 guarantee the proper energy level. The recipes for a ketogenic diet are different, allow them to change them, remake them for themselves. This reduces the probability of breakdowns, allows you to lose weight without restrictions.

To accelerate the weight loss process, it is recommended to connect the physical activity, several cosmetic procedures, wraps, thickets 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 avoid skin stretch marks.

Energy increase

When losing weight, most people suffer from apathy, depressive state and loss of force. This is due to low blood glucose content. With a keto approach, this will not happen. Simple recipes for the dishes provide a prolonged sensation 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 a low carbohydrate diet, will give an incredible result.

Ceto-Dieta Menu (Diet)

Keton's diet for weight loss has a special approximate menu. It must 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 possible changes in the hormonal background during the menstrual cycle, pregnancy. Only a high -qualification dietitian can deal with all this.

Consider an example of the menu. It consists of quite simple and familiar for many dishes. The exact recipe for some of them can be found on the Internet. Indicates exactly the amount, the weight of the ingredients, the processing method. Energy supporters are actively divided by recipes in thematic forums.

The menu for a few days has the following appearance. Here several options are presented, every day you need to take something new:

Breakfast

• Two -egg ujeta. If you wish, you can add vegetables, cheese;
• cream pancakes without adding flour;
• Smoked salmon, egg pasta, a small piece of avocado.

Dinner

• Greek yogurt without sugar addition;
• César dietary salad;
• Salad with chicken.

Dinner

• baked fungi;
• beans baked with the addition of bacon;
• Pork with Mozarella.

Snacks

• celery with almond oil;
• Olivas with cheese cheeddar;
• Tomatoes with cheese and basil.

You can always rebuild the menu for yourself, turn on your favorite products. Then the food will not be perceived as a restriction.

Contraindications

This approach has a series of contraindications with which you need to familiarize yourself. This will help avoid a series of serious problems. These include:

• hypertension, pressure problems;
• first type of diabetes;
• Riñones violations, liver, stomach;
• pregnant women;
• Infant women;
• minors;
• Older people (a diet in this case can only be prescribed by a doctor).

The best option is to contact a specialist. Only he can say with certainty whether this type of power is adequate or not. Experts also point out the manifestation of other negative influences, disadvantages of the Keto-Education.