One of the varieties of a low-carb diet plan is the keto diet. The task of this diet is to achieve a metabolic state called ketosis, which is a metabolic process in which the key physiological process of providing the body's body is the process of burning fat. It is initiated by the human body and has insufficient carbohydrates.
With the height of daily high exercise, the process of ketosis can begin on 2-3 days of this nutrition and has a passive lifestyle, and its start can be delayed by up to 7-9 days. The process of ketosis is multi-stage and undergoes the formation of multiple intermediates in the liver. Therefore, in fact, the keto diet pursues the goal of changing the metabolic process to increase ketone synthesis.
The basic principles of the keto diet
- Use physiological normal content of protein and fat to reduce the carbohydrate content to a diet of 40-50 g per day, and the ratio should first be 1: 1. In the future, after "metabolic transfer" through "metabolic transfer": 60-70% of the diet, 50% of the protein and carbohydrate include 20-30% of the protein, almost exclusive of it, almost carbohydrate. g. (Porridge, almost all fruits, vegetables, candy, beans, flour, alcohol).
- Change the energy value of your diet. If the goal is to lose weight, the calorie content of the diet should be less than the 500 kcal standard. If the purpose of the diet is a set of muscle mass, the diet should have a calorie content above the norm of 500 kcal. However, these indicators vary greatly depending on the body's energy consumption and metabolic level.
- Salt consumption is reduced.
- It can increase the consumption of free fluid to 3 liters or more liters per day (at a 40 ml rate per 1 kg weight).
- The "carbohydrate load" is done once a week (this provides the most common version in the diet).
- The amount of meals is at least 5. At the same time, the gap between them should not exceed 3-4 hours. The last meal is no later than three hours before going to bed.
Signs of development of ketosis are:
- Ketones are present in the urine and can be checked with a special test strip.
- Decreased appetite.
- Improve energy, improve the surge in mood, strength and vitality.
- It can appear from the mouth (sweat, urine) that smells of acetone.
The correct choice of Chato diet largely determines the speed at which to achieve your goal.
variety
There are several Keto-Diet varieties. When determining the options you want, you should always consider specific situations and one’s priorities (weight loss, increasing muscle mass, dry body), but, in reality, dietary choices are often confusing. The following diets are more popular:
Classic (standard, basic) diet type
In this option, no carbohydrate loading period is provided. In this diet, constant levels of macronutrients (high/moderate levels of protein, high fat and extremely low levels of carbohydrates). It is recommended to use a standard diet version for people who live a less active lifestyle, while the intensity of the training regime is small. The reduction in the amount of carbohydrates in the diet did not significantly affect.
Circular type of diet
Annular diet means the presence of alternating low-carbonate cycles and periods of high-carbohydrate in the diet, one fasting date per week. Depending on the goal and exercise regime, the temporary interval between such periods and their durations is chosen and can vary depending on physical condition and overall health. Those who live a strong lifestyle and do a high level of physical exercise are shown the circulating type of diet and feel weak inadequate carbohydrates in their diet. In this case, carbohydrate periods supplement the body’s exhausted reserves, allowing you to maintain the intensity of your lifestyle and training at the level you need.
Target type Keto diet type
In this option, pay special attention to the amount of carbohydrates required before and after training. To do this, it is necessary to evaluate the body's response to the collected carbohydrates and determine the optimal time for their administration during a period of diet. The task of this period is to determine the optimal amount of carbohydrates and their content levels, which provides the necessary physical performance. The thargen diet increases carbohydrate intake on training days (during the training window) and after loading. On other days, the amount of carbohydrates in the diet corresponds to the calculation of the standard diet type. In this case, taking carbohydrates provides energy to the body while maintaining the state of ketosis. That is, unlike an annular diet, where a supplementary period of glycogen reserves is provided, the target diet aims to keep glycogen reserves at optimal levels. Moreover, it is also important not to forget that it is necessary to reduce the share of fat in "near ceiling" meals.
Selected Choice
To decide which type of diet is right for you, in addition to the goals you pursue, you should also track your physical condition (well, changes in sports activities) during the compliance process. Initially, it is recommended to establish a diet for 1-2 weeks based on a standard diet, and then determine how beneficial this nutrition reflects in your life and body parameters, you can go on a longer diet or other type of diet.
According to famous experts, a circular type of diet is the best choice for the vast majority. The target diet type is suitable for those who have been active for a long time and trained in depth for them, for which small amounts of carbohydrate intake is more useful than long-term limits.
Indications
- Epilepsy in young children.
- As a diet for weight loss/muscle mass/small body.
Allowed products
The diet is mainly due to the fat varieties of red meat, poultry (chicken, turkey), rabbit, river and sea fish in any cooking process (tuna, salmon, herring), seafood, egg protein, vegetable oil (corn, olives, olives, sunflower seeds). The power of power should contain hard cheese, butter, butter, butter, butter, butter, butter, butter, butter. Cheese, sour cream and other dairy products are high in fat, green vegetables and high in organic fiber. It is necessary to include cauliflower, broccoli, Beijing and cabbage, celery stems, zucchini, cucumber, green salad leaves, stalls, stalls, onions. The diet is walnut and other nuts, peanuts, flax seeds, and olives.
Completely or partially limited products
The prohibited Keto Dodes list includes sugar, pastries, cookies, waffles, frozen, candy, chocolate, jam, jam, various dried fruits, starch, powdered beverages, bran, seeds, seeds, carbonates, carbonate beverages, mountain cortex and products on fruits. Bread, cookies, carrots, potatoes, beets and other starchy vegetables types, sweet dairy products, juices, melons, bananas, grapes, fruits, beer, beer, honey, and products with caffeine content.
Keto-Diet Menu (Diet)
With any type of keto diet, it is important to be able to independently make a day/week menu.
The indicative algorithm for this process is as follows:
- Determine your daily energy needs for calories, depending on your goal – lose weight, a set of muscle mass or burn fat while maintaining weight. Take a diet of 2000 kcal and a person weighing 75 kg, with a standard type of keto diet.
- The standard for protein consumption is -2 g dry weight per kilogram. That is, the daily diet should have a protein content of 75 * 2 = 150 g.
- The specified amount of carbohydrates is 30 g/day, and the speed is 0. 40 g/kg.
- We calculate the calorie content of protein-carbohydrate ingredients in our diet. As we all know, a gram of protein and carbohydrate calorie content is 4 kcal. We do the calculation (150 + 30) * 4 = 720 kcal. That is, thanks to these nutrients, we provide 720 kcal of the body.
- We calculate the amount of fat required in our diet: To do this, we subtract 720 from the total calorie content of our diet (2000). We get -1280 kcal. One gram of fat has a calorie content of 9 kcal. In addition, the missing energy is divided into 9. Therefore, the fat rate in the diet should be 142 g.
- Furthermore, given the necessary amount of macronutrients and the ratio of protein and fat, we divided it into the number of meals. For example, foods with five meals will have 30 grams of protein, 5 grams of carbohydrates and 28-29 grams of fat. Don't forget that the protein/fat ratio is calculated throughout the day, not a meal.
- Select the product you need from the allowed list, then calculate the nutritional content of 100 g of it (according to the special table) and then place your menu for a week.
Keto diet, menu for one week (approximately select)
On weight loss basis, the keto diet is a basis where a full-time diet of 500 kcal is reduced.
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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If you calculate the menu for a dry ketogenic diet, you use an annular diet for this purpose, which corresponds to the above diet, but on Wednesday, a 36-hour carbohydrate load was practiced. The main goal is to increase glycogen reserves in the muscles to maintain intense training. To do this, start including carbohydrates with a high glycemic index in your diet and then switch to products with a low glycemic index indicator.
Contraindications
Keto-Diet taboos:
- diabetes;
- Increased cholesterol;
- Diseases of the heart, kidney and gastrointestinal tract;
- Pregnant and breastfeeding woman.
Since this diet does not provide the body with all the necessary vitamins and minerals, it is recommended to take a comprehensive medicine containing a lot of water/fat soluble vitamins and minerals. Always consult your doctor before sitting on a keto diet.