We have collected the most complete guide to the ketogenic diet in its three most popular types. You will learn how to follow a diet and will be able to make a set menu for a ketogenic diet.
This type of power relates to variants of a diet low in carbohydrates. There are three most popular varieties of this system:
The ketogenic diet has been known for a long time, it has a lot of fans, especially among athletes. In the most General form of this type of power can be thought of as a diet enriched with fats and protein components.
Carbohydrates also present in the menu no more than 10% of the total amount of the used ingredients. With the help of this diet in the human body triggered mechanisms of splitting their own fat reserves with the formation of the carbohydrate components, employees in the future source of energy.
The ketogenic diet in many cases can help achieve specific objectives:
Basically, this type of food is used in the practice of athletes, however, the diet is based on ketogenic diet gives positive results in the treatment of patients with epilepsy.
Many wonder what is the fundamental difference between ketogenic diet from many other power systems with a low amount of carbohydrates. Indeed, the differences are not so much, then we will consider this issue in more detail.
To understand the meaning of the ketogenic diet, consider the physiological processes that occur in the body. Consideration of options for the diet will help to choose the right menu in each case, to awaken a taste for products with low content of carbohydrate components.
Under ketosis refers to a specific state of the organism when it start the process of intensive formation of ketone bodies. As the name implies, this occurs by reducing the amount of carbohydrates that come from food.
Ketone bodies are special structures that are formed in the liver when lacking in nutrients (especially with a lack of carbohydrates). Ketone molecules are synthesized from fatty acids, they are transported to the desired on and utilized as an energy source.
The formation of ketone bodies occurs in the body and without the preservation of food restrictions, but their content is so low that the urine test does not show them.
But if you increase the amount of ketones in the blood (ketonemia) in the investigation of urine, they also appear. These symptoms indicate the presence of the body in a state of ketosis.
The ketogenic diet aims to change metabolism towards increasing synthesis of ketones. Here are the fatty acids that result from the breakdown of fats. However, not to be confused between a state of ketosis pathological origin, which arise due to diseases.
Proper selection of the ketogenic diet largely determines the speed of achieving the desired goals, but in practice the choice of diet often is chaotic. To determine the right options to consider priorities for the individual.
The most popular are the following types of diets:
To understand if in practice one or another version of the diet, you should monitor its state during its execution. You need to evaluate how changing physical activity and overall health by changing diet.
Recommend to build a diet based on the traditional standard diet. Practicing this type of diet for several weeks you can evaluate how beneficial a change of diet affects all parameters of the body. If in the short term well-being is not severely affected, then you can start to diet for a longer period.
Also need to consider what the ultimate goals are pursued. Typically, such a diet is practiced either for weight loss or in building muscle mass. It is important to understand that has the largest value of the total energy value of food consumed, while maintaining the normal for the level version of the diet were not significant.
However, it is believed that the classical ketogenic diet is more for those looking to lose weight and build muscle optimum is a cyclical variant. Is justified by the fact that carbohydrate periods will protect against destruction of the protein intrinsic muscles (because carbohydrates contribute to the production of insulin).
The classical ketogenic diet the indicators of low insulin. However, as practice shows, in the long period these changes in the concentration of insulin is not essential, and of the total caloric content of the diet depends largely on the achievement of objectives.
However, there are General recommendations concerning the choice of the variant of the ketogenic diet. Thus, the standard ketogenic diet more suitable to people who do not lead a very active lifestyle.
The decrease in the influx of carbs would not materially affect their performance. This option is good to use in those situations where the training regime is not great intensity. In addition, the standard ketogenic diet is acceptable for persons with high insulin resistance.
If the training regime sufficiently intense, the person feels unwell while reducing carbohydrate food in the diet, it is better to give preference to targeted diet. Foods containing carbohydrates, should be applied before sports or directly after them. Targeted ketogenic diet is suitable for those who train long enough and actively; in this case, a small intake of carbohydrates will be more useful long-term limitations.
It is believed that the cyclic variant of the ketogenic diet is the most optimal. During the carbohydrate and carbohydrate cycles, one gradually adapts to the change of diet, an estimate of the number of products needed.
Cyclical ketogenic diet is ideal for those involved with high intensity and at the same time feels weakness if insufficient intake of carbohydrate. In this case, the periods of carbohydrate will help replenish depleted reserves of the body that will allow you to keep the intensity to the desired level.
Developing for itself, the menu is standard ketogenic diet (SKD), you must take into account the individual characteristics of the organism, it needs energy, vitamins, and other biologically significant elements. These indicators will be useful for those who prefer a cyclical diet or TKD.
If you want to lose weight, the energy value of food must be less than 500 kcal from the norm. But if on the contrary, you need to gain weight, the calorie content should be higher than normal for the same five hundred units. These indicators can vary significantly depending on the physiology and energy of the body. Also, for example, cyclic diet provides the ability to change caloric intake during the week.
The ketogenic diet is a type of nutrition in which a particular image is calculated amount of proteins, fats and carbohydrates: fats and proteins should be significantly more compared to carbohydrates. Calculation of average rate of biologically significant elements for CDS are produced in sequence. Consider the following example:
So daily intake of protein is 150 gr., carbohydrates – 30 g. and fats – 142 gr. Divide by the number of meals. If you have three meals a day, at one time, you should consume 50 grams. protein, 10 gr. carbohydrates and in the first intake of 48 grams. fats, the other two for 47.
If the food is divided into five times, we get: 30 gr. protein and 5 grams. carbohydrates, and fats in the first two receptions for 29 gr. and the remaining three for 28.
In this power system there are no strict limits. You can eat almost everything, respecting the measure, of course. Although it is believed that the diet to exclude sugar and starchy foods, as they are able to slow down the transition process of metabolism in a state of ketosis. But in small amounts they will not become an obstacle, especially for people with a larger build.
Recommended to include in menu ketogenic diet the following products:
During the intensive phase of the diet it is not necessary to reduce the consumption of sugar and starch. For this, the menu needs to be enabled in a variety of fruits.
Consider the approximate schedule of power during TKD with five meals for a person with a heightened sensitivity to insulin. Calculations are made for the training day for an athlete weighing 75 lbs. and consumes 3000 kcal (this menu can stick to as a single day or week):
I hope this detailed review of the ketogenic diet was beneficial for you and help you to make the first, and most importantly, the right steps towards your dream body. Most importantly, listen to the voice of your body which will tell you when and what he needs. Don't be afraid to experiment and to learn something new, because it is useful not only for the body but for the soul.
Every person and, consequently, the body individual therefore, if, adhering to the ketogenic diet, you feel not the best way, feel weak and unable to lead a normal lifestyle, then do not force your body, but just accept the fact that belong to the second category of people, which is characterized by intolerance to such a diet.
In the end, the diet should match your goals, so Zn. to promote the formation of a beautiful and healthy body, and also strengthen overall health without becoming an integral part of your life.
Don't need to bring everything in the victim's diet and those who do so, are fundamentally wrong, because to sacrifice one for the other is not necessary. No matter good this diet or not, as long as it suits you.
More benefit will be when you stick to the plan of action and diet that will not impair health, but on the contrary will strengthen it. Most importantly, do not turn off the chosen path and move confidently towards the goal.