What is a cheto diet? What are the advantages and disadvantages? Indications and contraindications? The benefits and damage? How much can you sit on it? We will consider everything on the Keto-Dita in this article.
What is a diet ketogenic plan?
What is a ketogenic diet? This is a special nutritional plan, whose base is protein and beneficial fats. It is based on biochemical processes that occur in the body. During the diet, there is a renovation of some body systems. The name was born from the term "ketogenesis" - the process of formation of ketone bodies. They are the primary product of the metabolism, the metabolism, are used to reintegrate the energy reserve. Therefore, the Education Keto implies an almost complete exclusion of carbohydrates from the daily diet. As a result, the body begins to use fat and ketone bodies to fill the energy.
The cheto diet for weight loss is very popular in the world of dietary and fitness. Experts note that people who adhere to a ketogenic diet to reduce weight are felt much better. There is a stable level of energy, good health, quickly eliminate extra kilos. 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 the Keto-Dita, nutrition is compiled in such a way that, due to the reduction of the amount of carbohydrates, the body proceeds to the stadium of ketosis fat food. This is a natural metabolic state in which lipids are used to reintegrate the energy reserve required and not the 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 carbula menu. This phenomenon is due to the advantages of nutrition. We consider the main pros and cons.
The main advantages of the power of the keto areas include:
- Enlargement of muscle mass.
- A change in the lipid sector, which shows cholesterol in the blood.
- Sugar level control.
- Improve mental performance.
- Treatment of epilepsy.
- Improve the conditions of the skin, get rid of acne.
However, the ketogenic power system has many more disadvantages. These include:
- Keto-Gritp-The restructuring process, body adaptation, which can be accompanied by weakness, headache, dizziness, irritability, loss of attention.
- Diuresis. The cheton 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 convulsions. This is due to a magnesium deficiency.
- Tachycardia, arrhythmia. The 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 quantity of vegetables and fruit in the diet.
- Reduction of physical performance. The body takes time to adapt. During this period, a rupture is observed, particularly difficult during training.
- The lack of polyvitaminics can cause hair loss. This phenomenon usually manifests itself after 3-5 months of power according to the keto system.
- Increase in stomach attacks, especially in the initial stages. The transition to a new eating system causes stomach disorders.
- Keto-Sonno. To date, there are no studies that explain 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 the excessive production of acetone.
A decrease in carbohydrate levels can lead to a violation of mineral metabolism, a deficiency of vitamins. By ignoring this moment, the 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 the 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 rigid observance of the specified proportions of the nutrients. This is the key to efficiency and high results. Every day it is necessary to consider calories, bj, keep a diet. This traces the result for a longer month or period. The experience of nutritionists shows that the conduct of a food magazine reduces the probability of interruptions and improves the results.
Consumption control consists of different stages:
- Find the optimal relationship of proteins, fats, carbohydrates.
- Calculate the rule of calories for the day, taking into account growth, weight, age, level of physical activity.
- Determines the need for protein.
- Determines the need for fat.
- Determines the need for carbohydrates.
- For each indicator, it is necessary to calculate the upper and lower bar. This will help change the menu during the day to get the required amount. For example, calculate the rule for the ratio between 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 floor where each dish is calculated in advance is much simpler. For beginners, a diet made ready with the calculation of basic nutrients will be a good option. This menu meets the relationship between nutrients, balanced, contains the main vitamins, minerals. It complies with the rules of nutrition.
Products that cannot be eaten on a diet
The results of this diet are surprising. This is highlighted by numerous reviews. Hollywood stars are losing weight on Keto-Dita. The efficiency is due to basic principles, nutritional rules. Beginners must surely understand what you can eat on a diet, what you can't eat.
The products for a ketogenic diet are selected in such a way as to start the condition of ketosis, without damaging health, well -being. There is a list of allowed products and those from the use of which it is best to abstain.
Profitable products:
- red meat;
- Dairy products -Caseari: oil, cream;
- salo;
- chicken eggs;
- vegetable oils;
- avocado;
- walnuts;
- Fatty fish varieties.
Is it possible on a diet of caught milk? Yes, but in small quantities. It contains a large enough amount of carbohydrates. It is necessary to add it in advance to the diet, take into account the content of some drinks. But the ricotta on Keto-Dita is a real salvation. A large amount of protein provides satiety for a long time. At the same time, the caloric content per 100 grams of the product is extremely low. It is better to eat for dinner. Cheese on diet is allowed, but in extremely small quantities. It is better to give preference to the varieties of cottage cheese.
The list of prohibited products is much wider. The Keto power menu forbids:
- Products containing starch: flour, flour products, pasta, bread, cooking, corn, potatoes, oats, fig.
- Products containing sugar: desserts, desserts, sweet desserts, semifinite products, sausages, fruit juices, sweet drinks.
- What fruits can they be? A small number of berries is allowed.
- Transformed products containing trans fats, margarine, preservatives.
- Alcohol on Keto-Dita is forbidden. 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. The extra kilos do not return to the end. This is particularly important for girls who have gone through a huge number of diets, hunger.
What is the advantage of this diet?
Experts note the following advantages of the kneo power supply:
- The diet with a short period brings good results in a short period;
- The menu for a week for women and men is not practically different, the difference has only the size of the portions. This is a good option for married couples - must no longer be prepared separately for everyone;
- Keto-Diet's menu is quite diversified, which reduces the probability of interruptions;
- The Ket diet increases the energy level, improves brain activity;
- With the diet that is noticed, you notice the stabilization of blood sugar.
We will analyze the main advantages of this type of nutrition in more detail.
Improved mental function
Keton 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. Consequently: there is no jumps, a breakdown of force, a reduction in energy. The body works permanently, concentration, concentration. That's why the ketodite is used for the elderly, acts as a measure of the prevention of Parkinson's disease and Alzheimer's.
The recipes for each day are available on the internet. To improve brain activity, the emphasis should be placed on beneficial fats: walnuts, oils.
Some experts recommend an additional egg post on Keto. What is it? A temporary decision designed to "restore" the number of carbohydrates. In one day, you have to eat 6-10 eggs, adding the same number of spoons of oil. This will become a body smoothie, it will accelerate the weight loss process. But you can't join a post for more than five days.
Blood sugar control
The diet with a low carbohydrate content leads to a decrease in the insulin level, a hormone produced in the pancreas. It is the one who is responsible for the metabolism of carbohydrates, maintaining the required level of glucose in the blood. A cheto-distribution diet is used for patients with type II diabetes. Recipes for dishes for patients with diabetes are available on the Internet.
Weight loss
The Keto-Dita menu is based in such a way that the body starts using its fat deposits to ensure the correct level of energy. The recipes for a ketogenic diet are different, they allow you to change them, redo them on their own. This reduces the probability of faults, allows you to lose weight without restrictions.
In order to accelerate the weight loss process, it is recommended to connect physical activity, various cosmetic procedures, compresses, nutrition scrubs. This approach will preserve the conditions of leather, hair, nails. It is particularly important for those who have great weight. The complex will help to avoid stretch marks on the skin.
Increase in energy
When you lose weight, most people suffer from apathy, depressive state and loss of strength. This is due to the low blood sugar content. With a Keto approach, this will not happen. The simple recipes for 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.
Keto-Diet menu (diet)
The Keton diet for weight loss has an approximate special menu. It should be balanced, take into account the basic needs of the body in nutrients, vitamins, minerals. It is particularly important to make a menu for women, take into account possible changes in the hormonal background during the menstrual cycle, pregnancy. Only a high qualifying dietician can cope with all this.
Consider an example of the menu. It consists of quite 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 have to take something new:
| Breakfast |
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|---|---|
| Dinner |
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| Dinner |
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| Snack |
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You can always reconstruct the menu for yourself, activate your favorite products. So 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 diabetes;
- violations of the kidneys, liver, stomach;
- pregnant women;
- nursing women;
- minors;
- Elderly people (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 if this type of power is suitable or not. Experts also note the manifestation of other negative influences, disadvantages of the keto-education.