Ceto-diet

One of the varieties of low car diet programs is a cetote diet. The task of such a diet is to achieve a state of metabolism, called ketosis, which is a metabolic process in which the main physiological process of supplying the body in the body is the process of fat burning. It starts by the body with a carbohydrate deficiency.

With a high daily physical effort, the ketosis process can start in 2-3 days of this nutrition, with a passive lifestyle, its beginning can be postponed up to 7-9 days. The ketosis process is multi -stages and continues in the liver with the formation of various intermediate substances. Thus, the keto diet, in fact, seeks the goal of changing metabolism processes to increase ketone synthesis.

Basic principles of the diet

• Changing the Diet In the Direction of Reducing the Content of Carbohydrates To 40-50 G Per Day with the Physiological Normal Content of Proteins and Fats, The Ratio of Which Should First Be 1: 1, and in the future, after passing the Body Through the "metabolic shift": 60-70% in the dietShould Be Fats, 20-30% Proteins and Carbohydrates, Almost All Products that contain the carbohydrates are excluded for no more than 50 g. (Porridge, almost all fruits, vegetables, sweets, vegetables, flour, alcohol).
• Changing the energy value of the diet. If the goal is set to lose weight, the caloric content of the diet should be less than the standard by 500 kcal. If the goal of the diet is a set of muscle mass, the calorie content of the diet should be greater than the standard at 500 kcal. However, these indicators change significantly, depending on body energy consumption and metabolism level.
• Salt consumption is reduced.
• Increases free fluid consumption to 3 or more liters/day (at the rate of 40 ml by 1 kg 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 the late 3 hours before bed.

The signs of the development of ketosis are:

• The presence of ketones in the urine, which can be checked with special test strips.
• Decreased appetite.
• Improving energy, improving mood, a wave of strength and vigor.
• It is possible to appear from the mouth (sweat, urine) of the smell of acetone.

The correct selection of the boring diet widely determines the speed of achieving goals.

Varieties

There are several varieties of ceto-diet. When determining the desired option, one should always consider priority tasks for a specific 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 dietary varieties are more popular:

Type of classic diet (standard, basic)

In this option, no carbohydrate loading periods are provided. In this diet, the constant level of macronutrients (a high/moderate level of protein content, a high fat level and an extremely low carbohydrate level) is supported. The standard diet is recommended for people who carry a not very active lifestyle, and the training regime is a small intensity. An decrease in carbohydrate content in the diet for your performance will not be significantly affected.

Cyclic dietary

The cyclic diet implies the presence of low carbohydrate periods and periods with tall carbohydrates in the diet with a day fasting a week. The temporary intervals between these periods and their duration are selected individually, depending on the goals and sports regime, and may also vary depending on the state of the body and the general good. The cyclic dietary type is shown to those who lead an intense life style and practice high physical activity and look weak with insufficient carbohydrates in the diet. In such cases, carbohydrate periods refuel the body's exhausted reserves, allowing you to maintain a lifestyle and the intensity of training at the required level.

Targete type of diet

In this option, special attention is given 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 body's reaction to a different number of carbohydrates taken and determine the best time for your administration. The task of this period is to determine the ideal amount of carbohydrates and the level of its content, which provides the necessary body performance. Thargen's diet provides increased carbohydrate intake on training days (during the training window) before and after loads. On other days, the number of carbohydrates in the diet corresponds to calculations for the standard diet type. In this case, carbohydrate taking provides energy to the body, maintaining the state of ketosis. That is, unlike a cyclic diet, in which periods of replacement of glycogen reserves are provided, the target diet aims to keep glycogen reserves at an ideal level. And it is also very important not to forget that in the "at the end" meals, it is necessary to reduce the portion of fat.

The choice of option

To decide what type of diet is suitable for you, besides the pursued goal, you must track the state of your body in the process of your observance (change in successful motor activity). It is initially recommended to build your diet for 1-2 weeks based on a standard diet and then 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 cyclic dietary type is the best for the vast majority. The Targete Diet Type is suitable for those who are actively actively, for a long time and training intensely and for them a small carbohydrate intake is more useful than their long -term restriction.

Nominations

• Epilepsy in young children.
• As a diet to lose weight / muscle mass / smaller body in the body.

Products allowed

The diet is mainly formed due to red meat in any culinary processing, poultry meat (chicken, turkey), rabbit, fatty varieties of river fish and sea (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, sunflower). The energy of the energy should contain hard cheese, butter, butter, butter, butter, butter, butter. Cottage cheese, sour cream and other dairy products with high fat green vegetables, with a high organic fiber content. It is necessary to include kale --flor, broccoli, bease and white cabbage, celery stems, zucchini, cucumber, green salad leaves, tents, onions. The diet is walnut and other nuts, peanuts, linen seeds, olives.

Products fully limited or partially limited

Forbidden Keto Dodes list includes sugar, sweets, cookies, waffles, frozen, candy, chocolate, jams, jams, various dried fruits, starch, powder drinks, bran, seeds, carbonated drinks, sorbitis products and fruits. Type of bread, cookies, carrots, potatoes, beet and other vegetables rich in starch, sweet dairy products, juices, melon, bananas, grapes, fruits, beer, honey, caffeine products.

Keto-diet menu (diet)

With any kind of diet ceto, 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 daily calorie energy need, depending on the goal - weight loss, a set of muscle mass or fat burning, maintaining weight. Take, for example, a standard type of diet with a 2000 kcal diet and one person weighing 75 kg.
• The standard of protein consumption is - 2 g of dry weight per kg of weight. That is, the protein content in the daily diet should be 75 * 2 = 150 g.
• A specified amount of carbohydrates 30 g/day at a rate of 0, 40 g/kg.
• We calculate the caloric content of the protein-carbohydrate component of the diet. It is known that the caloric 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 necessary amount of fat in the diet: To do this, we subtract 720 of the total calorie content of the diet (2000). We have - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing amount of energy is divided into 9. Thus, the daily fat rate in the diet should be 142 g.
• In addition, given the required number of nutrients and the proportion of proteins and fats, we divide the number of meals. For example, with five unique foods for a meal, there will be 30 g proteins, 5 g of carbohydrates each and 28-29 g of fat. Remember that the proportion of protein/fat is calculated throughout the day, not in a meal.
• Select the products you need in the allowed list and calculate the contents of nutrients 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)

A weight loss ketone diet was taken as a base, where 500 kcal of the complete diet is reduced by the norm.

Monday

Breakfast	3 cooked hard eggs; cucumber salad and white cabbage; Black tea without sugar.
Lunch	Cottage Calcinated Cheese; Greenhouse apple puree.
To have lunch	Borsch in meat broth; Chicken fillet; brown bread (2 cookies); Vegetable salad; Jerk jam.
Afternoon snack	cooked meat of the meat; Roseiph infusion.
To have lunch	cooked fish; tea.
At night	Protein cocktail.

Tuesday

Breakfast	toasted with cheese; Fish Souffle; tea.
Lunch	Cottage cheese is fat.
To have lunch	meat broth with chicken; meat coastal; Brown rice; cheese.
Afternoon snack	3 egg omlet; Green Tea.
To have lunch	boiled chicken; salad; tea.
At night	casein.

Wednesday

Breakfast	turkey meat; Sukharik.
Lunch	cottage cheese; An apple, baked.
To have lunch	chicken broth; salmon; Brown rice; Vegetable salad.
Afternoon snack	cheese.
To have lunch	Rabbit meats; Green Tea.
At night	Protein cocktail.

Thursday

Breakfast	3 cooked software eggs; tea.
Lunch	cottage cheese.
To have lunch	Fiction soup; their fish tiles; tea.
Afternoon snack	cottage cheese; Roseiph infusion.
To have lunch	meat paste; Kefir.
At night	casein

Friday

Breakfast	pudding made of brown rice; cottage cheese; cookie; tea.
Lunch	cheese; A decoction of Kizilov.
To have lunch	Fish broth with meatballs; Chicken souffle; Decision of AIVA.
Afternoon snack	Roseiph Decoction.
To have lunch	chicken breast; salad; tea.
At night	Kefir Ugulular.

Saturday

Breakfast	3-4 boiled eggs; salad; mashed made of green apple; tea.
Lunch	cheese.
To have lunch	beef broth with vegetables; Chicken coastal; Vegetable salad; Kefir.
Afternoon snack	Roseiph infusion, cracker.
To have lunch	Red fish; toasted with cheese; tea.
At night	Protein cocktail.

Sunday

Breakfast	beaten meat; cookie; Green Tea.
Lunch	cottage cheese; Roseiph Decoction.
To have lunch	Sweet broth with chopped meat; Sudel meatballs; Kisel.
Afternoon snack	cheese.
To have lunch	3 egg omlet; Vegetable salad; tea.
At night	Kefir Ugulular.

If you calculate the menu of a drying ketogenic diet, for this purpose a type of cyclic diet is used, whose diet corresponds to the above, however, on Wednesday, a 36-hour carbohydrate load is practiced. The main objective is to increase muscle glycogen reserves to maintain intense training. To do this, start including carbohydrates with a high glycemic index in the diet and then go to products with a lower indicator of the glycemic index.

Against -indications

The diet ceto is contraindicated in:

• diabetes;
• Increased cholesterol;
• heart disease, kidney and gastrointestinal tract;
• Pregnant and lactating women.

Since this diet does not provide the body all the necessary vitamins and minerals, it is recommended to take comprehensive medicines containing a large spectrum of water/vitamins and water -soluble minerals. Be sure to consult a doctor before sitting with a diet.