One of the varieties of dietary programs with a low diet diet is a diet for ketosis. The task of such a 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 fat burning. It is initiated by the body with a deficiency of carbohydrates.
With high daily exercise, the ketosis process can start at 2-3 days of such a diet, with a passive lifestyle, its beginning can be delayed for up to 7-9 days. The process of ketosis is multi -storey and takes place in the liver with the formation of a number of intermediates. Thus, the Keto diet actually pursues the goal of changing the processes of metabolism to increase ketone synthesis.
The signs of the development of ketosis are:
The proper selection of the Chato diet largely determines the speed of achievement of the goals.
There are several varieties of keto-diet. When determining the desired option, one should always take into account the priority tasks for a particular case and a person (for weight loss, to increase muscle mass, drying the body), but in practice the choice of diet is often given chaotic. The following diet varieties are more popular:
This option does not provide periods of charging carbohydrates. This diet maintains a constant level of macronutrients (high/moderate protein content, high fat content and extremely low carbohydrate levels). The standard version of the diet is recommended for people who lead a not too active lifestyle, and the training regime is low intensity. Reducing the carbohydrate content of the diet for their implementation will not be significantly influenced.
The cyclical diet suggests the presence of alternating low periods and periods with high carbohydrates in the diet with one day on an empty stomach week. Temporary intervals between such periods and their duration are selected individually depending on the goals and sports regime, and can also vary depending on the condition of the body and overall well -being. The cyclical type of diet is shown to those who lead an intense lifestyle and practice high physical activity and feels weak with insufficient carbohydrates in the diet. In such cases, carbohydrate periods fill in the exhausted reserves of the body, allowing you to maintain lifestyle and intensity of training at the required level.
This option pays special attention to the number of carbohydrates taken before and after training. For this, for a certain period of time the diet, it is necessary to evaluate the reaction of the body to a different number of carbohydrates, taken and to determine the best time for their application. The task of this period is to determine the optimal amount of carbohydrates and the level of their content, which ensures the necessary work of the body. The Targen diet provides increased carbohydrate intake during training days (during the workout window) before and after loads. On other days, the number of carbohydrates in the diet corresponds to the calculations for the standard type of diet. In this case, the intake of carbohydrates provides energy with energy while maintaining the condition of ketosis. That is, unlike the cyclical diet, which provides periods of glycogen supply, the target diet is aimed at maintaining glycogen stores at the optimum level. And it is also very important not to forget that in the "close to admiration" dishes, it is necessary to reduce the proportion of fats.
In order to decide what type of diet is right for you, in addition to the pursued goal, you must follow your body condition in the process of adherence (change in well -being, motor activity). Initially, it is recommended to build your diet for 1-2 weeks based on a standard diet and then, after determining how favorable this diet 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 well -known experts, the cyclical type of diet is most optimal for the vast majority. The Targete diet type is suitable for those who are already quite active, for a long time and intensively train and for them a small carbohydrate intake is more beneficial than their long -term restriction.
The diet is formed mainly due to red meat at each culinary processing, poultry meat (chicken, turkey), rabbit, fatty river and seafood (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, sunflow). Power force should contain hard cheese, butter, butter, butter, butter, butter, butter. Cottage cheese, sour cream and other high -fat dairy products, green vegetables, high in organic fibers. It is necessary to include cauliflower, broccoli, Beijing and white cabbage, celery destinists, zucchini, cucumbers, lettuce leaves, stalls, onions. The diet is walnut and other nuts, peanuts, linen seeds, olives.
Keto Dodi's list includes sugar, sweets, cookies, waffles, frozen, sweets, chocolate, jams, jams, various dried fruits, starch, powder drinks, bran, seeds, soda, sorbita and fruit products. Type of bread, cookies, carrots, potatoes, beets and other starch vegetables, sweet dairy products, juices, melons, bananas, grapes, fruits, beer, honey, caffeine content.
In all kinds of keto diet, it is important to be able to independently make a menu for the day/week.
The indicative algorithm of this process is given below:
A ketone diet for weight loss is taken as a basis in which 500 kcal of the diet is reduced by the normal diet.
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| At night |
If you calculate the menu of a ketogenic diet for drying, then a cyclic type of diet is used for this purpose, the diet of which corresponds to the above, but on Wednesday a 36-hour carbohydrate load is practiced. The main purpose is to increase glycogen stocks in the muscles in order to maintain intensive training. To do this, start turning on carbohydrates with a high glycemic index in the diet and then go to products with a smaller indicator for the glycemic index. 
The Keto Diet is contraindicated in:
As such a diet does not provide the body with all the necessary vitamins and minerals, it is recommended to take comprehensive medicines containing a large spectrum of vitamins and minerals soluble in water/fat. Be sure to consult a doctor before sitting on a keto diet.