Our mood and well-being depends on the diet. This statement no one in doubt. Menu average person consists mainly of carbohydrates. If you need to lose weight, the first thing that comes to mind to replace it fast carbohydrates slow and minimize the consumption of fats. This tactic does not always yield fruit. Reset the weight happens to be slow. Periodically glitches with diet to pass on chocolate, cakes and pastries. Escape from captivity sweet and fast helps to lose weight ketones or ketosis diet.
The essence of ketone diet
ketone diet ─ the main principle, the use of large amounts of fats. The proportion of Protein in the diet in this case is 1-1. 5 grams per kilogram of body weight, and the content of carbohydrates ─ not more than 50 grams per day. The percentage ratio of the nutrients in the menu ketones diet should be:
- 75% fat;
- 20% protein;
- 5% carbs
The use of ketones diet is based on the fact that a drastic reduction of food with a lot of carbs, the body first glycogen stores are depleted in the liver, and then you begins your own body fat. Lipids are split to fatty acids, and fatty acids are converted in the liver to ketones. In a state of ketosis is exactly ketone bodies serve as fuel for maintaining basic physiological processes in the body.
Important! In order to successfully ketones diet apply, remove, do not use too much Protein, since the proteins are cleaved in the process of gluconeogenesis to Glucose. If the amount of protein in the diet is more than 1.8 grams per kilogram of body weight, this can be a means of exit from the state of ketosis.
Difference of Low-Carb ketone diet>
A Low-Carb diet means a restriction of carbohydrates in the ration (up to Level 90-100 grams per day). But the brain and other organs of our body feed on glucose. In the case of the use of ketones for weight loss diet level of Beta-amino-butyric acid maintained at 0.5-3.0 mm/L and as a source of energy the body uses ketone bodies, which in the process of lipolysis (fat digestion).
As you are in a state of ketosis?
Ketosis─ is a special metabolic process. He will start only under the condition of shortage of carbohydrates in the diet. The process of switching to Alternative fuel takes 1 to 3 weeks. In this time a Person experiences unpleasant symptoms: dizziness, weakness, apathy. There are severe headaches and similar symptoms can be signs of colds. The body with all the forces conversion to ketone diet body.
To learn bodies was whether or not the body Alternative fuel in the Form of a ketone, use special test strips. But visually, joined to determine whether the body is in a state of ketosis, which is characterized in several, clearly:
- Published Dryness Of The Mouth.
- Participation Of Urination.
- From the body smells of acetone.
- Gone is the feeling of Hunger.
- Improves mental activity.
Those who constantly the ketone diet for slimming, it is recommended to plan during the entry into the state of ketosis is not the important things, the concentration and clarity of thought. Optimally, to combine if there is a period of adjustment with the holiday.
You can also read about the effectiveness of the activated carbon at the weight loss in our article.
ketone diet for weight loss
Many people who are not able to for years to lose weight successfully ketones diet for weight loss and recovery of the body. If the traditional low-calorie diets is the body is under Stress during the entire time, while you can call on a ketosis diet, most uncomfortable, is only the first Phase of the adjustment. Then, in compliance with the menu ketones diet, the Person is not hungry, cravings for sweets, and is full of energy and power feels. Ideal ketones diet for women. In pursuit of this algorithm supply hair and nails suffer, with no signs of irritability and bribes to weight.
In order to support the correct ratio of fat, protein, carbs, the diet is a prerequisite for weight loss on ketones, you need to include in the diet the following products:
- fatty meat and poultry with the skin;
- Bacon and fat;
- Chicken or quail eggs;
- From noodles Shirataki;
- Vegetable Oils Virgin;
- Nuts and seeds;
- nut oils;
- fat cheese and cottage cheese;
- sour cream;
- Natural yogurt with no additives;
- olive trees;
- Fruit and berries with a minimal content of sugar.
Allows the use of sweeteners available: Stevia and erythritol.
For the maintenance of normal functioning of the digestive system in the menu ketones diet without dietary fiber. It should include products with a high content of ballast, but with a minimum content of paint in carbohydrates:
- the zucchini and the zucchini;
- all kinds of cabbage.
Do not activate in menu ketone diet the following products:
- Confectionery and pastries;
- Whole milk;
- low-fat dairy products;
- Potatoes and other vegetables with a high glycemic index;
- Dry fruits;
- Bananas and grapes.
Beverages coffee, herbal teas and all kinds of tea without sugar is allowed. Also, if you lose weight to ketone diet regimen, you should drink a day, at least 2-2,5 liters of pure water.
ketones can call diet for women and men, is the fastest and easiest way to bring the figure in order. To make the main thing the right diet. This will give you a function table to help for a week for ketone diet.
|Monday||The half of the Avocado rolls salmon and cream cheese.||Salad with cheese and beef minced meat.||Vegetable stew with chicken.|
Omelette with spinach and goat cheese.
|Beef Schnitzel, Salad.||Zucchini stuffed with vegetables, cheese and chicken fillet with sour cream.|
|Wednesday||Scrambled eggs with bacon and cheese.||Meatballs from Turkey with vegetables and bacon.||Stuffed peppers with beef.|
|Thursday||1 Avocado, and 60 grams of Cashew.||Baked chicken thighs in a mixture of spices.||Salad with cheese and beef minced meat.|
|Friday||Egg rolls with bacon and cheese.||Soup-cream of cauliflower.||Chicken Schnitzel with bacon and vegetables.|
|Saturday||Scrambled eggs with cheese and vegetables.||Salmon with a creamy Sauce.||Keto salad with vegetables, cheese and cooked eggs.|
Keto coffee with vanilla extract, cream,
Coconut and Butter.
|Chicken Muffins with broccoli.||Casserole of tuna, Shirataki noodles, and cheese.|
A characteristic feature of ketones diet losing weight is that by stabilizing the levels of sugar in the blood, the number of meals is reduced to 2-3 a day. But if in the meantime there was a need, a meal you use: a handful of nuts, coffee with almond milk, half an Avocado with salt, fried bacon, a Cup of meat broth.
Recipes ketone diet
Some menus ketones diet seems to be poor and monotonous. But actually, in the framework of this system, the power supply, a variety of recipes for delicious and healthy Keto dishes.
Salad with cheese and beef minced meat
- 500 G beef minced meat;
- 200 G Iceberg Salad;
- 1 tbsp Himalayan pink salt;
- 1/2 Cup cucumber, diced;
- 1/2 TSP black ground pepper;
- 2 medium-sized tomatoes;
- 3/4 Cup of grated Cheddar cheese.
For the Sauce:
- 1/2 Cup homemade Mayonnaise;
- 2 tbsp finely chopped cucumbers;
- 1 TSP mustard, wine vinegar and erythritol powder;
- 1/2 teaspoon of crushed red pepper.
Ingredients for the Sauce and fold in the bowl of a Mixer and stir. You put the Sauce in the fridge. Fry the minced meat in a pan until soft, add pepper and salt. Let it cool slightly. Tomatoes cut into cubes, salad tearing hands. Fried minced meat and vegetables folded in a large bowl, stir the Sauce.
The recipe for homemade Mayonnaise
- 2 egg yolks and 1 egg;
- 1/2 Cup oil of coconut;
- 3/4 Cup Of Olive Oil;
- 1 Tablespoon Of Lemon Juice;
- 1 TSP Dijon mustard.
The products should be at room temperature. Coconut oil and melt it in a warm water bath. Egg yolks, eggs, lemon juice and mustard in a blender until a homogeneous consistency. Trickle, first add the olive oil and then coconut oil. Punch for 10 seconds. Store homemade Mayonnaise in the fridge.
Soup-cream of cauliflower:
- Cup Cauliflower;
- 2 Cups Of Chicken Broth;
- 1/4 Cup of cream with a fat content of 35%;
- small onion;
- 1 Tablespoon Cream Cheese;
- Cup grated Cheddar cheese;
- 2 Slices Of Bacon;
- Clove of garlic;
- 2 Tablespoons Butter;
- black pepper;
In chicken broth cook the cauliflower until soft, season with salt and pepper. Onion chop, garlic chop, barbecue vegetables in Butter. Bacon, sauté and chop finely. Put in the broth. A stick blender to the soup and stir. Add the cream and cream cheese and again stir. Bring the soup to a boil, the stove plate off. Add Cheddar cheese and mix. Serve the soup hot. Decorate with bacon at the time of submission.
Muffins with chicken and broccoli:
- 300 G broccoli (fresh or frozen);
- 500 G Of Chicken Meat;
- 2 Tbsp Cream Cheese;
- 2 heads of onions;
- 2 cloves of garlic;
- black pepper, salt.
You cook the broccoli, chop it finely with a knife. Chicken fillet chop together with onions. Mix chopped broccoli. Add in minced meat, chopped parsley, cream cheese, garlic, salt, pepper, mix well. Arrange the filling in one of the forms for Muffins. Preheat the oven to 180 degrees C. bake for 30 minutes. If desired, 15 minutes before standby, you can dish with grated cheese.
Bread, adapted for the ketosis diet:
- 2 cups ground flax seeds;
- 1/2 Cup Of Water;
- 5 eggs;
- 1 Teaspoon Of Baking Powder;
- 1/2 TSP sea salt;
- 1 tbsp sesame seeds to sprinkle;
- 1 TSP Apple cider vinegar;
- 1/3 Cup oil of the coconut.
Beat the eggs with salt and water. Baking powder, ground Flaxseed, coconut oil add. Preheat oven Grease to 175 degrees C. baking form, put the dough in a greased Form. Sprinkle Sesame Seeds. Bake for 45 minutes.
How to properly ketones leave a diet?
If the main goal ketone diet ─ achieved lose weight, you need to get right out of the state of ketosis and the results achieved. The amount of the protein is not altered in the food. But gradually increases the content of carbohydrates and lipids ─ slimming. Fatty meat products are replaced with chicken breast or lean beef, cheese and cream ─ milk products with a fat content of not more than 5%. Carbohydrates added to 50 grams per week (in dry Form). The amount of carbohydrates, and up to 150-200 grams per day. The calorie intake is stagnating. It is worth noting that it is necessary to preferably slow carbs. The process of transition to the normal diet will take 3-4 weeks. With the right output from the ketosis diet this time weight loss will take.
Benefits of ketone diet
ketosis diet is a modern and relatively safe way weight. In addition, Low-Carb diet plan to follow:
- High improves body composition.
- Stimulates the mental performance.
- Normalizes the blood pressure.
- The prevention of Diabetes.
- Promotes rapid Regeneration of the skin.
- Increases insulin sensitivity.
- Increases the effectiveness of the therapy against cancer.
- The course of neuro-facilitates logical diseases.
ketone diet women's is an attractive algorithm for nutrition, such as:
- It is not the condition of skin and hair is getting worse.
- Improves reproductive function.
- No muscle mass lost.
- By cons ketone diet for weight loss possible problems with the digestive, decreased performance in the adaptation Phase, the odour of acetone, outgoing from the skin.