Keto diet products
The list of food products allows:
meat products, poultry; fish, seafood; sausage products, mayonnaise; mushrooms; some types of vegetables, greens; dried fruits and nuts; milk, eggs; oils and fats; non-alcoholic beverages.
Prohibited products
Ketogenic diets are strictly prohibited:
starchy vegetables; macaroni and bakery products, myka; cereals; confectionery products; some types of fruits and juices; carbonated and caffeinated beverages; sweet dairy and alcoholic beverages.
Diet for the occurrence and maintenance of ketosis
The diet of the ketogenic dietysut ketogenic diet consists, as was said earlier, in the fact that the body replaces glycolysis with lipolysis. To put it simply, “switches” c the breakdown of carbohydrates in the breakdown of fats. This process is called ketosis.
When the amount of consumed coals per day reaches a minimum of 50 g, the formation of ketones starts. From this moment, the body begins to draw energy from fat cells, respectively, the process of weight loss begins.
Entering the state of ketosis does not occur immediately. The body needs almost a week to switch to the desired lipolysis.
This occurs in four stages:
Stage 1. Unconditional expenditure of glucose. Within half a day after the last meal produced, the body will consume glucose. Stage 2. Processing of glycogen. After glucose, the body moves to glycogen stores from the liver and muscles. This takes almost 48 hours. Stage 3. Processing of fats and proteins. After the body has run out of carbohydrates, from which energy has returned, it switches to the synthesis of muscle fibers and fatty acids. This is the most difficult step on the way to ketone formation. Stage 4. Fat consumption. Directly cam ketosis. When the body is used to a minimum of carbohydrates and the process of burning protein becomes slower, then the expenditure of fatty acids starts.
The diet for active fat burning, and consequently, maintaining ketosis, is based on the principle of absolute advantage of fats in the menu.
As a percentage:
fat – from 60 to 75%; proteins – from 25 to 35%; carbohydrates-up to 10%.
Keep in mind that you should not stop counting calories. The keto diet, as well as other nutrition methods, requires consideration of nutrients. Especially if the goal of ee compliance is to lose weight. To calculate the required amount of nutrients per day, you can use a simple calculation: 1 g of protein per kilogram of your own weight, and carbohydrates and fats are allocated from the percentage.
For example, if a person's weight is 80 kg, then 80 g of protein, 300 g of lipids and 20 g of coals are needed per day. If you feel weak during the transition period (the first week), you can increase the number of grams of the last nutrient, but no more than 50 units.
There is no fundamental gender difference in the preparation of a proper diet. Basically, if you do not take into account the type of keto diet, the women's and men's menus differ in the amount of protein consumed. For men, in order to maintain muscle mass, a larger amount of nutrient is required. Source: https://whatroseknows.com/keto-advanced/ © https://whatroseknows.com