what is a keto diet plan -keto diet health tips - vegetables, Fruits, dry fruits, The role of protein in the ketogenic diet

keto diet plan - keto diet health tips- vegetables, Fruits, dry fruits, The role of protein in the ketogenic diet

What is a keto diet? What are the advantages and disadvantages? Indications and contraindications? Benefit and harm? How long can I sit on it? All about the keto diet will be considered in this article.

keto diet

What is a keto diet plan?

What is a keto diet? This is a special nutrition plan based on protein and healthy fats. At its core are biochemical processes taking place in the body. Throughout the diet, there is a restructuring of certain body systems. The name came from the term "ketogenesis" - the process of formation of ketone bodies. They are the primary product of metabolism, metabolism, are used to replenish energy reserves. Thus, keto nutrition implies an almost complete exclusion of carbohydrates from the daily diet. As a result, the body begins to use fats and ketone bodies to replenish energy.

Keto diet for weight loss is widely popular in the world of nutrition and fitness. Experts note that people who adhere to a keto diet for weight loss feel much better. There is a stable level of energy, well-being, fast getting rid of extra pounds. However, there are many 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-diet, nutrition is structured in such a way that, due to a reduction in the amount of carbohydrates, the body goes to the stage of fat breakdown - food keto. This is a natural metabolic state in which lipids, rather than glucose from carbohydrates, are used to replenish the required energy reserve.

CUSTOM KETO DIET PLAN

Pros and cons of keto diets

Keto nutrition is gaining popularity every day. More and more people are switching to a low-carb menu. This phenomenon is due to the benefits of nutrition. Consider in more detail the main pros and cons.

The main advantages of a keto-diet include:

1. Muscle building
2. A change in the lipid sector that displays blood cholesterol.
3. Sugar control.
4. Improving mental performance.
5. The treatment of epilepsy.
6. Improving the condition of the skin, getting rid of acne.

Nevertheless, the disadvantages of the ketogenic nutrition system are much greater. These include:

1. Keto-flu is the process of restructuring, adapting the body, which may be accompanied by weakness, headaches, dizziness, irritability, loss of attention.
2. Diuresis. Ketone bodies can cause excessive production of urine, which in turn will lead to dehydration, an imbalance of electrolytes in the blood, and a decrease in the concentration of magnesium and sodium.
3. Diuresis, an imbalance of electrolytes in the blood can cause regular convulsions. This is due to magnesium deficiency.
4. Tachycardia, arrhythmia. Imbalance of sodium-potassium-magnesium causes problems in the heart.
5. Constipation, intestinal dysfunction caused by a lack of fiber, insufficient amount of vegetables and fruits in the diet.
6. Decreased physical performance. The body needs time to adapt. Throughout this period, a breakdown is observed, especially hard during training.
7. A lack of multivitamins can cause hair loss. This phenomenon usually manifests itself after 3-5 months of nutrition by the keto system.
8. An increase in heartburn attacks, especially in the initial stages. Switching to a new nutritional system causes indigestion.
9. Keto-rash. To date, there are no studies to explain this phenomenon. It is described by the symptoms of people on a keto diet. It is believed that the rash may be a reaction to the excess production of acetone.

A decrease in carbohydrate levels can lead to a violation of mineral metabolism, a deficiency of vitamins. Ignoring this point, the listed deficiencies can lead to serious digestive disorders, cause irreparable health problems. In addition, in order 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, because it is not balanced.

What does my ketogenic diet plan consist of?

The keto diet menu should be properly composed, take into account the ratio of proteins, fats, carbohydrates, and also fully satisfy the body's need for vitamins, minerals, and nutrients. It is recommended to use biologically active vitamin supplements with food.

The role of protein in the ketogenic diet

Keto nutrition has the following features:

• 10% of the total calorie intake are carbohydrates. The main sources in this case are: greens, vegetables (non-starchy), legumes, fruits;
• 20-30% - protein. Main sources: meat, some legumes;
• 60-70% - healthy fats: vegetable oils, fish oil, nuts, avocados.

These ratios are approximate, depending on individual characteristics, level of physical activity. Diet, calculation of BZHU, menu for the day - all these are the tasks of the attending dietitian. A qualified specialist, focusing on the anamnesis, the results of laboratory tests, will be able to compose nutrition for losing weight, getting rid or stopping some diseases, and solving current health problems.

How to calculate BZHU? On the Internet you can find a special calculator. You will need to enter data: height, weight, level of physical activity, choose the type of food (low-carb, keto, high in protein). But it is better to contact specialists, having previously passed the tests. Some diseases require a special approach, an improperly selected diet can change the course of the course, lead to relapse.

The basics and rules of a ketogenic diet

Calculation of BJU on a keto diet is a basic rule. It is necessary to strictly adhere to the intended proportions, to comply with established standards. This will help to get a better result, to reach the stage of ketosis, when the body begins to use the stores of fat to supply the body with energy.

The basic principles of a diet for weight loss largely depend on the type of nutrition plan. The following are distinguished:

1. standard: low carbohydrate content in the diet, an abundance of protein and healthy fats.
2. The cyclic keto diet involves high-carb periods. Usually, two days a week are allowed to eat cereals, cereals, fruits with a high sugar content.
3. Directional allows you to add carbohydrate products before and after exercise, training.
4. High protein, which includes a much larger amount of protein.

The ketone diet is based on substitution. Some sources of calories are replaced by others: there is a rejection of processed food, sugar, cereals and cereals. They are replaced by meat, dairy products, vegetables. The key to success is a gradual transition. The body needs time to adapt. In the early stages, you will feel fatigue, decreased performance. This is a completely normal reaction. The body is used to deriving energy from carbohydrates, it takes time to rebuild, introduce new habits.

The role of protein in the ketogenic diet

Protein is an extremely important element, which is a "building material". All vital organs, tissues consist of it. It is an important component of metabolic processes, performs many different functions. The most common include:

1. Transport, responsible for the transfer of chemical elements inside the cells, between the body and the environment. The protein - hemoglobin, which carries out the transport of oxygen and carbon dioxide, the hormone of the adrenal glands, is responsible for this function.
2. The motor, responsible for muscle contraction.
3. Construction, which is involved in the formation of tissues, membrane membranes, cell walls. These elements include skin, tendons, muscles, hair.
4. Structural, providing strength, elasticity of tissues.
5. Signal, responsible for the transfer of information between cells, internal organs, tissues.
6. Enzymatic (catalytic), responsible for the occurrence of chemical reactions in the body, accelerating or slowing them down.
7. Hormonal (regulatory) is responsible for metabolic processes, metabolism.
8. Energy. When burning one gram of protein, 4 kcal of energy is released.
9. Protective. Antibodies are special proteins that protect the body from infection, the penetration of foreign microorganisms.

Keto-diet activates all the positive effects of proteins, enhances them. That is why it is necessary to strictly observe the protein norm, to fully replenish it.

Why is there too much protein while you are on a ketosis diet - is that bad?

For keto-nutrition, compliance with the ratio of proteins, fats, carbohydrates is extremely important. It is necessary to fully compensate for the deficiency of nutrients, necessary micro and macro elements. A competent ratio of substances helps to reduce the carbohydrate load on the keto diet.

The state of ketosis occurs when ketone bodies are released, when the body ceases to use glucose as the main source of energy. This process occurs with a certain ratio of nutrients. Excessive amounts of protein can trigger an increase in insulin levels, a decrease in the concentration of ketone bodies.

custom keto diet plan

Things to look for before starting a diet

The beginning is the most difficult, crucial step. There are general guidelines for anyone who wants to join the whale community:

1. Specialist consultation required. It is necessary to pass tests, undergo a comprehensive examination, talk with nutritionists. Only an experienced doctor is able to find the optimal solution, draw up an individual action plan.
2. It is necessary to clean the refrigerator of prohibited foods. This will help to adapt faster, get used to a new diet. For each day, you should make a menu in advance, and not leave empty windows.
3. Find out what foods can be on a keto diet. We recommend that you print the lists and carry them with you, at least for the first time. Especially at lunch.
4. Learn to count nutrients: master calorie tables and count manually, use an online calculator or mobile application. Products on the diet will be repeated, over time, everyone will be remembered.
5. Start reducing carbohydrates in advance. A sharp failure will cause stress for the body.

You should carefully read the description of the products, pay attention to the amount of vitamins, nutrients. Over time, all calculations will become a habit. Some food supporters say that over time they can count "by eye", and very accurately, even from the photo in the restaurant menu.

What is the use of such nutrition?

Experts note the following advantages of keto nutrition:

• a keto diet in a short period brings good results;
• the menu for the week for women and men is practically the same, the difference is only in the size of the servings. This is a good option for couples - you no longer need to cook separately for everyone;
• the keto-diet menu is quite diverse, which reduces the likelihood of disruptions;
• keto diet increases energy levels, improves brain activity;
• with a keto diet, blood sugar levels are stabilized.

Let us examine in more detail the main advantages of this type of food.

Improved Mental Function

Ketone bodies are a source of energy for the brain. A decrease in simple carbohydrates in your daily diet leads to normalization of blood sugar levels. As a result, there are no leaps, a breakdown, a decrease in energy. The body works stably, focus, concentration appear. That is why keto-diet is used for the elderly, acts as a measure of prevention of Parkinson's and Alzheimer's disease.

Every day recipes can be found on the Internet. To improve brain activity, emphasis should be placed on healthy fats - nuts, oils.

Some experts recommend additionally holding an egg post on keto. What it is? A temporary solution designed to “zero out” the amount of carbohydrates. 6-10 eggs should be eaten per day, adding as many tablespoons of oil to them. This will become a shake for the body, will speed up the process of losing weight. But you can not keep fasting for more than five days.

Blood sugar control

A diet low in carbohydrates leads to a decrease in the level of insulin, a hormone produced in the pancreas. It is he who is responsible for carbohydrate metabolism, maintaining the required level of glucose in the blood. A keto-rotational diet is used for patients with type II diabetes. Diabetes recipes can be found on the Internet.

Weight loss

The menu on the keto diet is based in such a way that the body begins to use its own body fat to ensure the proper level of energy. The recipes for the ketogenic diet are different, they make it possible to change them, to remake for themselves. This reduces the likelihood of disruption, allows you to lose weight without restrictions.

In order to speed up the process of weight loss, it is recommended to connect physical activity, various cosmetic procedures, body wraps, scrubs to the diet. This approach will save the condition of the skin, hair, nails. It is especially important for those who have a lot of weight. The complex will help to avoid stretch marks on the skin.

Energy increase

When losing weight, most people suffer from apathy, depression, loss of strength. This is due to low blood glucose. With the keto approach, this will not happen. Simple recipes provide a long-lasting feeling of satiety, with a fairly high level of energy.

To increase energy, it is better to combine food with physical activity. During training, vital hormones are secreted, which in combination with low-carb diets will give incredible results.

Improved Cardiovascular Function

A sufficient amount of protein, healthy fats in the diet provides a decrease in the level of "bad" cholesterol, and stabilization of blood pressure. This helps reduce the likelihood of blood clots, plaques. Experts say strengthening the walls of blood vessels, improving blood quality.

The main thing is to regularly take tests, identify a deficiency of vitamins, minerals, nutrients. This approach will be the key to maintaining health, which is especially important for weight loss.

But the flaws largely outweigh the virtues. This is evidenced by the materials of the XXVI European Congress on the study of obesity, held in Glasgow, Scotland.

Breakfast

two egg omelet. If desired, you can add greens, cheese;

cream pancakes without adding flour;

smoked salmon, poached egg, a small slice of avocado.

Dinner

Greek yogurt without added sugar;

Caesar Dietary Salad;

salad with chicken.

Dinner

baked mushrooms;

baked beans with bacon;

pork with mozzarella.

Snacking

celery with almond oil;

olives with cheddar cheese;

Tomatoes with cheese and basil.

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