One of the varieties of low carbohydrate dietary programs is a CETOSE diet. The task of this diet is to achieve a state of metabolism, called ketosis, which is a metabolic process in which the key physiological process of providing the body in the body is the process of burning fat. The body is initiated with a carbohydrate deficiency.
With high daily physical effort, the ketosis process can begin the 2-3 days of such nutrition, with a passive lifestyle, its beginning can be delayed up to 7-9 days. The ketosis process is multiple and proceeds in the liver with the formation of a series of intermediate substances. Therefore, the keto diet, in fact, follows the objective of changing metabolism processes towards increasing ketone synthesis.
Basic Ceto Diet Principles
- Change the diet in the direction of reducing the carbohydrate content 40-50 g per day with the physiologically normal content of proteins and fats, whose relationship must first be 1: 1, and in the future, after passing the body through the "metabolic change": 60-70% in the diet must be fat, 20-30% of proteins and carbohydrates, almost all the products that contain the faces. (Gachas, almost all fruits, vegetables, sweets, legumes, flour, alcohol).
- Change the energy value of the diet. If the objective is ready to lose weight, then the calorie content of the diet must be less than the standard for 500 kcal. If the purpose of the diet is a set of muscle mass, then the calorie content of the diet must be higher than the standard in 500 kcal. However, these indicators change significantly depending on body consumption and the level of metabolism.
- Salt consumption is reduced.
- Increases the consumption of free fluid to 3 or more liters/day (at a speed of 40 ml per 1 kg of weight).
- The "carbohydrate load" is practiced once a week (this provides the most common version of the diet).
- The number 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 3 hours before bedtime.
The signs of the development of ketosis are:
- The presence of ketones in the urine, which can be verified with special test strips.
- Decrease in appetite.
- Improve energy, improve mood, an increase in strength and vigor.
- It is possible to appear from the mouth (sweat, urine) of the smell of acetone.
The correct selection of the flat diet greatly determines the speed of achieving the objectives.
Varieties
There are several varieties of Ceto-Dieta. When determining the desired option, one must always take into account priority tasks for a particular case and a person (to lose weight, to increase muscle mass, body drying), however, in practice, the choice of diet is often chaotic. The following diet varieties are more popular:
Classical (standard, basic) type type
In this option, carbohydrate load periods are not provided. In this diet, the constant level of macronutrients (a high/moderate protein content level, a high level of fat content and an extremely low carbohydrate level) is admitted. The standard diet version is recommended for people who lead a not too active lifestyle, and the training regime is a small intensity. A decrease in carbohydrate content in the diet for performance will not be significantly affected.
Cyclic diet type
The cyclical diet implies the presence of alternate periods and periods of decrease with high carbohydrates in the diet with a day of fasting per week. The temporal intervals between these periods and their duration are selected individually depending on the objectives and the sports regime, and may also vary according to the state of the body and the good in general. The type of cyclical diet is shown to those who lead an intense lifestyle and practice high physical activity, and feel weak with insufficient carbohydrates in the diet. In such cases, carbohydrate periods replenish the exhausted reserves of the body, which allows you to maintain a lifestyle and training intensity at the required level.
Keto-Diet Tigeto
In this option, special attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time in the diet, it is necessary to evaluate the reaction of the body to a different number of carbohydrates taken and determine the best time for administration. The task of this period is to determine the optimal amount of carbohydrates and the level of its content, which provides the necessary body performance. The Thargen diet provides greater carbohydrate intake on training days (during the training window) before and after loads. In other days, the number of carbohydrates in the diet corresponds to the calculations for the standard diet type. In this case, drinking carbohydrates provides energy to the body while maintaining the state of ketosis. That is, unlike a cyclical diet, in which periods of replacement of glycogen reserves are provided, the target diet aims to maintain glycogen reserves at an optimal level. And it is also very important not to forget that at the meals "close to the roof", it is necessary to reduce the participation of fats.
The choice of option
To decide what type of diet is adequate for you, in addition to the persecuted goal, you must trace the status of your body in the process of your observance (change in good, motor activity). Initially it is recommended to build your diet for 1-2 weeks depending on a standard diet, and then, having determined how favorable this nutrition is reflected in your life and body parameters, you can proceed to a diet for a longer period or other types of diet.
According to famous experts, the type of cyclical diet is the most optimal for the vast majority. The type of targete diet is suitable for those who are already quite actively, for a long time and intensely train and for them a small carbohydrate intake is more useful than their long -term restriction.
Indication
- Epilepsy in young children.
- As a diet to lose weight / set of muscle / lesser mass of the body.
Allowed products
The diet is mainly formed due to red meat in any culinary processing, poultry meat (chicken, turkey), rabbit, fatty varieties of river and marine fish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, sunflower). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter. Castel, sour cream and other dairy products with high fat green vegetables, with a high organic fiber content. It is necessary to include cauliflower, broccoli, beijing and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stalls, onions. The diet is nut and other nuts, peanuts, linen seeds, olives.
Totally or partially limited products
The prohibited Keto Dodes list includes sugar, cakes, cookies, gofres, frozen, sweets, chocolate, jams, jams, several dry fruits, starch, powdered drinks, bran, seeds, carbonated drinks, products on sorbitis and fruits. Type of bread, cookies, carrots, potatoes, beets and other vegetables with starch, sweet dairy products, juices, melon, bananas, grapes, fruits, beer, honey, products with caffeine content.
Ceto-Dieta Menu (Diet)
With any type of keto-dieta, it is important to be able to make a menu independently for a day/week.
The indicative algorithm of this process is given below:
- Determine your need for daily calories of calories, depending on the objective: weight loss, a set of muscle mass or fat burning while maintaining weight. Let's take, for example, a standard type of keto-dieta with a 2000 kcal diet and a person weighing 75 kg.
- The protein consumption standard is - 2 g of dry weight per kg of weight. That is, the protein content in the daily diet must be 75 * 2 = 150 g.
- A specific amount of carbohydrates 30 g/day at a speed of 0. 40 g/kg.
- We calculate the calorie content of the protein-carbohydrates component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We make a calculation (150 + 30) * 4 = 720 kcal. That is, due to these nutrients, we provide the body of 720 kcal.
- We calculate the required amount of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the amount of missing energy is divided into 9. Therefore, the daily fat rate in the diet must be 142 g.
- In addition, given the number of macro necessary nutrients and the ratio of proteins and fats, we divide into the number of meals. For example, with five unique foods for a meal, there will be 30 g of proteins, 5 g of carbohydrates each and 28-29 g of fat. Do not forget that the protein/fat ratio is calculated throughout the day, and not at a meal.
- Select the products you need from the list of allowed and calculate the nutrient content in 100 g of each of them (according to special tables) and make your menu for a week.
Keto diet, menu for a week (approximate option)
The standard is reduced a cetona diet for weight loss, in which the standard reduces 500 kcal from the complete diet.
Monday
- 3 boiled hard eggs;
- White cucumber and cabbage salad;
- Black without sugar tea.
- Calcinated cabin cheese;
- Guisada apple puree.
- Borsch on meat broth;
- Chicken fillet;
- whole grain bread (2 cookies);
- vegetable salad;
- Ugular compote.
- boiled meat;
- Rose infusion.
- boiled fish;
- tea.
- Protein cocktail.
Tuesday
- toasted with cheese;
- Fish souffle;
- tea.
- The cottage cheese is fat.
- meat broth with chicken;
- meat chops;
- Integral rice;
- cheese.
- 3 -egg omlet;
- Green tea.
- boiled chicken;
- salad;
- tea.
- casein.
Wednesday
- turkey meat;
- Sukharik.
- cottage cheese;
- An apple, baked.
- chicken soup;
- salmon;
- Integral rice;
- Vegetable salad.
- cheese.
- Rabbit meat meatballs;
- green tea.
- Protein cocktail.
Thursday
- 3 boiled software eggs;
- tea.
- cottage cheese.
- Fiction soup;
- his fish tiles;
- tea.
- cottage cheese;
- Rose infusion.
- meat paste;
- Kefir
- casein
Friday
- pudding made of integral rice;
- cottage cheese;
- cookie;
- tea.
- cheese;
- A Kizilov decoction.
- Fish broth with meatballs;
- Chicken souffle;
- AIVA decoction.
- Rose decoction.
- chicken breast;
- salad;
- tea.
- Ugular kefir.
Saturday
- 3-4 boiled eggs;
- salad;
- puree made of green apple;
- tea.
- cheese.
- meat broth with vegetables;
- chicken chops;
- vegetable salad;
- Kefir
- Rosehip infusion, cookie.
- Red fish;
- toasted with cheese;
- tea.
- Protein cocktail.
Sunday
- beaten meat;
- cookie;
- Green tea.
- cottage cheese;
- Rose decoction.
- meat broth with minced meat;
- Sudel meatballs;
- Kisel
- cheese.
- 3 -egg omlet;
- vegetable salad;
- tea.
- Ugular kefir.
If you calculate the menu of a ketogenic diet for drying, then for this purpose a type of cyclical diet is used, whose diet corresponds to the previous one, however, on Wednesday, a 36 -hour carbohydrate load is practiced. The main objective is to increase glycogen reserves in the muscles to maintain intense training. To do this, the beginning includes carbohydrates with a high glycemic index in the diet, and then go to products with a lower indicator of the glycemic index.
Contraindications
Keto-Diet is contraindicated at:
- diabetes;
- greater cholesterol;
- heart disease, kidneys and gastrointestinal tract;
- Pregnant women and infants.
Since this diet does not provide the body with all the necessary vitamins and minerals, it is recommended to take comprehensive medications that contain a large spectrum of vitamins and minerals soluble in water/fat. Be sure to consult a doctor before sitting on a keto diet.