ketogenic diet - similar low-carb "Kremlin diet" and of Atkins.
- How to get rid of fat without losing muscle mass?
- What is this diet?
- It will adjust the body?
- Weekly Menu for girls and guys
- On the list of authorized products
- How to make a menu for the week?
- On the shortcomings ketogenic diet
- Pros low-carbohydrate ketogenic diet
- reviews about diet
Very often during the weight loss we see that the restriction of sweet, flour, cereals and potatoes gives a tangible result - weightis reduced, and the body begins to seek other sources of calories.It absorbs fats and proteins, body fat breaks down, the process becomes the first assistant in some sports.
Restricting food that contains carbohydrates - this is the principle of low-carbohydrate diets.Today we tell you about the food, which is used for drying in bodybuilding.
|product||Weight g||Proteins g||Fats g||Carbohydrates g||Calories kcal|
How to get rid of fat without losing muscle mass?
diet name comes from the word "ketosis" - conversion of fats into glycerol and fatty acids.
ketogenic diet burns body fat, but muscle mass remains in place.Losing weight, you lose weight without dire consequences in the form of sagging skin, abdomen or buttocks.Of course, during such a diet is mandatory sports, only in the case of stable employment within a few weeks you'll get a perfect silhouette and cubes press.
during the ketogenic diet the body is rebuilt in the fat burning (lipolysis), but not carbohydrates (glycolysis).Fat burning begins only when the carbohydrate reserves in the liver, the figure is completely depleted.The long wait is not necessary, the entire period of the restructuring process of ketosis takes about 2-3 days.And the longer the body takes the remnants of fat.
What is this diet?
Diet is of several types, and you pick the one that is suitable for training intensity:
- cyclical ketogenic diet has periods during which carbohydrate reserves are replenished.These periods you plan on their own, they are mainly intended to make up a small part of the lost muscle mass.
- Task ketogenic diet (extensive targeting) involves a regular ingestion of carbohydrates.This is necessary to ensure that performance does not drop in training.Carbohydrates are taken before, after or during exercise at a time when you feel a lack of power.Very often the target system gives better results than a full daily carbohydrate load.
- standard ketogenic diet is different from the first position.It does not boot carbohydrate days, carbohydrates are kept low standard amount.Therefore, there is no critical release of insulin into the bloodstream.
Professional bodybuilders believe that all kinds of diets are equally effective.But the type of diet and the menu is formed in person, about how to make it, we will explain a little later.
In this regard, give recommendations for each type:
- standard ketogenic diet is suitable sedentary people.During intense sporting activities, you may notice that the lack of carbohydrates is bad for productivity.
- Task ketogenic diet is suitable for those whose exercise occur several times a week.
- cyclical ketogenic diet - a modified version of the standard and the target.It is selected depending on the characteristics of the organism used irregularly.
It will adjust the body?
your body will need time to get used to the new diet.But all the processes take place very quickly, and in the first 12:00 body will expend reserves of glucose, which got the last meal.
next 28 hours will be spent glycogen (carbohydrates), because glucose reserves no longer exists.You may feel weakness, lack of energy and sleepiness.Another lasts about 3-4 days, the most difficult phase - the body has exhausted stocks, trying to produce the necessary amount of protein.It takes it out of the food and muscles, and it is this resource has become the main effective source of energy.
When these days have elapsed, will start the process of ketosis, the process of digestion of protein is inhibited, and our body realizes that energy comes from fat.
Therefore diet can last for 2-3 weeks, again depending on the goal.In the first 7 days, you will lose a small amount of muscle mass, which then have to recover in training.The rest of the 2 weeks diet will have to work on the formation of the muscular system, digestion of fat.
If you just want to lose some weight, then the system will not do.In this case it is considered as the basic version of low-carbohydrate food "Kremlin diet".
Weekly Menu for girls and guys
- For breakfast you can eat a steam scrambled eggs, half a grapefruit and drinking tea.The scrambled eggs, you can add fresh spinach or salad.
- For dinner prepare a salad with chicken breast and salad leaves - a lightweight version of "Caesar."In a salad or added to olive oil or lemon juice.About any sour cream or mayonnaise out of the question.
- dining trout, which must be baked in foil.
special diet is that while it is necessary to determine, you delete or build muscle mass.In the first case, in your menu should be 500 calories less, and for capacity in excess of 500 kcal add on basic food.In accordance with the purpose of your selected products and recipes.
On the list of authorized products
As we can see from the menu, the system for drying and increase the mass of the protein prevails respectively healthy protein foods allowed.The first products of ketogenic diet are meat and low-fat cottage cheese, expensive types of fish (trout, salmon, salmon).
Next, configure menus based on nuts, eggs, seafood, such as mussels, squid and crabs.Allowed sour fruit, especially apples and citrus.
from dairy products can all be lean and arched dyes, sugar or honey.
list of forbidden foods is simple: chocolate, grapes, bread and all the flour, bananas, homemade cakes, sugar, cereals and potatoes, soft drinks, sweetened juices.
How to make a menu for the week?
At the time of the menu is repelled from the protein foods and carbohydrates are cut to 30 grams per day.Better to use a table calorie foods or special calculator for athletes.
Here is a small guide to him:
- You specify your gender, and current weight.
- Then specify the number of weekly exercise.This can be entry-level, middle or professional.
All you need to press the count and you get your daily requirement of calories.It was taken away from them or to them added 500 calories to dry or set weight.If you take a protein, with the help of the calculator is also necessary to calculate its rate and how it is combined with carbohydrates.
example, your daily diet is limited by two thousand calories.Protein you take 150 grams, and carbohydrates - 30 grams.180 grams of protein and carbohydrates - is 720 calories, protein residue and fats accumulate in the percentage ratio of 40/60 respectively.
Some sources and forums recommended before starting a diet for a few days of fasting or fasting days, to accelerate the launch of processing of fats.We can not do otherwise in a few days restriction of carbohydrates you risk losing consciousness.
On the shortcomings ketogenic diet
diet unbalanced diet and start this diet only after consulting a nutritionist and a professional fitness trainer.If you suffer from diabetes, kidney and liver diseases, never use a ketogenic diet.It is also not permissible to eat a low-carb menu for pregnant and lactating women.
Unfortunately, for the sake of the beautiful silhouette will have to sacrifice something.The menu is no fiber diet - the main component for cleaning and normal operation of the stomach.While such a system, nutritionists recommend eating some fruits and vegetables, to restore the natural processes of purgation.
disadvantage carbohydrates glucose and inevitably leads to a decrease in brain activity.
Being on a diet, you will notice that reduces the ability to concentrate, somnolence and apathy.Ketones, despite claims adherents diet-drying can not make glucose and fat.
large accumulation of ketones also not affect positively - with prolonged dieting occur constipation, and the body produces substances samootravlyayuschie it from within.Therefore it is not recommended to use the low-carbohydrate ketogenic diet for more than 3 weeks.
Also sitting on this diet, be sure to drink vitamins and minerals, with a permitted food in your body do not come all the nutrients.
Pros low-carbohydrate ketogenic diet
About pluses low-carbohydrate nutrition can say many things, but the most important thing is not to return the weight after the diet.In conjunction with sports load you get Incredible results - about 10 kg of leaves, and the figure will be similar to the body well built athlete.But whether this result is health?
reviews about diet
reviews about diet ambiguous and equally divided into positive and negative.Opponents drying insist on nutrition, but adherents of any kind is very praise ketogenic diet.
Much has been said about its shortcomings, especially constipation, which only cope with laxatives.Even dairy products can not save the situation, because the body does not get fat and responds accordingly.Yes, you can eat buckwheat, some vegetables and fruits, but these products are limited and contain carbohydrates.
Some users, on the contrary, point to the dramatic improvement of the physical and emotional state, noting that ketones completely replace glucose and carbohydrates.
Professional athletes and fans of physical activity are often used ketogenic diet for grinding and drying the pieces.
decision on compliance with low-carbohydrate diet - a private matter.If during it you do not feel discomfort, and see improvement, even diet and exercise makes your figure look like a photo of famous athletes!
To summarize, it should be said that people without sports training and beginners ketogenic diet is not suitable.Correcting the instructions and menus for yourself, try this: eliminate the flour and baking, but useful carbohydrates (vegetables, whole grains and fruits) leave.Do not forget about the sport and try to deal with at least 2-3 times a week.Of course, this will not be the usual ketogenic diet, but losing weight in the modified version, you will not harm health.