What is a diet of these and how to sit on it

In a ketogenic diet you eat a lot of fatty foods and exclude everything flour and sweet. 60-70% of all calories should come from fats, 20-30% of protein and only 10% of carbohydrates. Special attention is paid to carbohydrates: you cannot eat more than 50 g per day, regardless of your weight and calorie consumption.

Fat can be obtained from vegetable oils and layers, meat and fish, cheese, sour cream, ugly yogurt, eggs and nuts. Most of these products also contain enough protein to access the daily rate - 1. 5–2 g per kilo of body weight. You get carbohydrates only from vegetables, unsaturated fruits and berries to gain plenty of vitamins. There are no known side dishes: cereals, pasta, potatoes. Absolute stop for sweets and alcohol.

Due to which you lose weight in a diet these

Carbohydrates are the main fuel of the body. When you consume less than 50 g of carbohydrates a day, their reserves in the body are depleted after one day, and the body begins to divide fat and use fatty acids for energy production. However, not all organs can eat fats: the brain simply needs glucose or any replacement.

To get glucose, the liver makes bodies of fatty acids: acetate, which is then transformed into beta-hydroxybutic and nourishes the brain, heart, kidneys, muscles and other tissues. As an exchange product, acetone is formed, so 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. 2-0. 5 mmol/l. When their level rises to 0, 5-5 mmol/l, food ketosis occurs. It is not dangerous to health, unlike ketoacidosis, in which the concentration of ketone bodies increases to 10-25 mmol/l. This condition can occur by dying from hunger.

Despite the fact that you do not reduce the calorie content of the diet, in a ketosis the body begins to get rid of fat reserves. Since blood glucose levels strive for zero, hormone insulin production is impeded, and with it lipogenesis is the storage of fats in the reserve. Moreover, the diet reduces your appetite, which also helps you lose weight: you don't consider calories and do not break.

How much can be thrown into a ketogenic diet

Everything is individual here. In a summary of six studies dedicated to a ketogenic diet, participants lost from 3. 2 to 12 kg to six months. If we get the average value for all results in the review, it will be about 6 kg in 6 months.

Who should try a diet these

Despite the complexity of the first days and strict restrictions, the ketogenic diet is perfect for some people. It is worth trying:

Those who love meat. If you can't live without it and fatty products, and your diet is indifferent to sweets and bread, your option. Those who want to lose weight without losing muscle mass. The diet helps to throw fat, including visceral, and at the same time maintain the mass of dry muscle. Moreover, the diet does not affect energy indicators so that it is quite suitable for energy sports athletes. Although it will not work to increase the muscles. People with type 1 and 2 diabetes. Due to failures in insulin production, diabetics are forced to take this hormone in order to avoid sharp jumps in blood sugar. The diet greatly reduces its level. But before transferring to these, a diet should consult your attendance. Those who want to maintain brain health. The diet has a positive effect on mental and emotional health, protects the brain from neurodegenerative diseases and helps with migraine 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 fear the diet these cancer limit reactive forms of oxygen and reduce inflammation, which is often associated with oncology. Runners and athletes. If you are an athlete at a cyclical sport for patience, the diet these can improve your indicators.

Which cannot be seated on a ketogenic diet

This diet is contraindicated:

People with kidney and liver disease, oxidation of fatty acids. Those who are engaged in team sports, athletes, medium -distance runners. If classes include a long anaerobic fashion, the diet these will reduce your indicators. People with fragile bones. Possible side effects of diet include changes in bone mineral composition, which can lead to an increase in the risk of fractures.

Is it difficult to adhere to a ketogenic diet

The diet these is not the easiest diet, especially at first. When your body begins to experience glucose, the symptoms of these -gripp can occur: nausea, vomiting, headaches, fatigue, dizziness, constipation insomnia. They last from 2-3 days to several weeks. In this case, you can not consume more carbohydrates to ease the condition.

If you break down, the body will get the desired glucose, you will get out of the ketosis and you will have to repeat it again. This is the difficulty of maintaining a diet. On the other hand, this is its advantage: you know that after breakage you will have to go back to unpleasant fit, so you will continue.

How to sit in a genetic diet

A personal and nutritionist coach propose to divide the period of entering a diet into several stages and adhere to certain rules.

1. Pre-preparation (2-4 weeks)

Put 40-80 g of coconut oil in the diet to provide the triglyceride body. They are absorbed quickly, are not deposited in fat and processed in the liver in ketone bodies. Instead of oil, you can consume a nutritional supplement with the powder in the form of powder.

Lower the amount of carbohydrates to 100 g per day. So you will not go to ketosis, but learn yourself that there is less carbohydrate -rich food.

2. Entrance to ketosis (4 days)

Day 1. Spend breakfast and lunch, hunger all day until evening. At dinner, there should be no more than 200-300 kcal, 10-15 g protein and 15-30 g of fat. No carbohydrates.

Day 2. Eat the same part for breakfast and lunch, for dinner - ⅔ from your usual part of food. No carbohydrates.

Day 3. For breakfast and lunch, you can eat ⅔ from a regular portion of food, make the dinner full. There are no carbohydrates yet.

Day 4. Eat your usual parts, you can turn on the nicrition vegetables and unsaturated fruits.

During this phase of training, it is best to replace with long walks. This will burn glucose and help to get into ketosis faster. If in the walk you seem to be over, this is a good sign: glycogen reserves are almost exhausted.

Continue to get coconut oil or carbohydrate powder, add vitamins and an electrolyte drink.

3. Adaptation these (2-4 weeks)

You will need a few weeks to fully fit the diet. At this time, you need to support carbohydrates within 30 g per day - if you are engaged, and 20 g - if not. Keep in mind that at first the energy level will be slightly lower. This is normal and passes gradually. At this stage, it is no longer necessary to get carbohydrate powder.

How to sit on a diet of these and how to go out so that the weight does not turn

The genetic diet of these can last from 3-4 weeks a year. It makes no sense to adhere to a diet for less than three weeks, because during this time your body will go through adaptation through these and you will only begin to get all the advantages of this diet. As for the conditions of more than a year, there is not enough scientific data to judge this, but eating like this throughout your life is a bad idea. First, an extended diet these increases the risk of overweight liver, hypoproteinemia, kidneys and lack of vitamins and minerals. Second, abandoning one of the macro elements does not affect life in the best way.  A data analysis of more than 15, 000 people showed that excess and lack of carbohydrates in the long run increase the risk of death. Long-lived people whose diet consisted of carbohydrates by 50-55%.

Good news: It will not be so difficult to keep weight after a diet of a diet.

With a conventional diet with a cut calorie content, the amount of the pitus hormone increases, due to which a person wants to eat all the time, breaks down and after completion throws for food.  The study showed that with ketogenic such changes do not occur, so it would be easier for you to wear weight. Another study showed that 40 days from a diet with a half -year break for the Mediterranean diet led to a steady weight loss without further deciding.

The Mediterranean diet is a great option after these. It also contains a lot of fats you will get used to, and carbohydrates are consumed by useful sources: full wheat products, vegetables and fruits. Unlike the diet, the Mediterranean can be maintained throughout your life without health risks.