There are many diets available to follow but there is one, which is worth of some special attention and this is a so called keto diet. Bodybuilders keep this kind of diet for shredding. It has its advantages and disadvantages though just like any other diet.
The very core of the diet is that ketone production increases, which replace other sources of energy. They are produced in the liver when a body stops receiving usual amount of energy. In the process of digestion, carbohydrates turn into glucose. However, excessive consumption of carbohydrates leads to fat accumulation. This is why people gain extra weight consuming sweet and starchy foods.
If to stop consuming carbohydrates, a body begins to seek for other sources of energy and produce ketone bodies. A week menu for a keto diet does not mean a total excluding of carbohydrates and fats.
There are three types of ketonic diet, which are suitable for people of different tempering. A custom office worker does not need a cyclic type of a diet, which works well for bodybuilders while a professional bodybuilder does not require a standard type of a diet.
• Standard.
Proteins and fats lie within this type of a diet while carbohydrates are essentially eliminated. This type of a diet works in case a person can stand no carbohydrates easily or gets down and dirty and do not go in for sports. Feedbacks about this type of a diet can be most diverse.
• Targeted.
Carbohydrates are consumed before and after working outs, which allows providing a body with energy and increasing intensity of exercises. However, the consumption of carbohydrates is to be minimalized in all the rest of time. This type of a diet works for those who cannot get down and dirty without carbohydrates and gets tired quickly.
• Cyclic.
This type of a diet implies a complete refusal from carbohydrates. However, they are consumed in times when glucose reserve in the muscles runs down and a person begins feeling tired. Instruction of keto diet recommends to set the timeframes and number of consumed carbohydrates off one`s own taking into account intensity of working outs.
Either way, a keto diet should be started from the first option making it to cyclic if needed. By the way, the choice you make might depend upon final causes. If you need to lose some weight, there should be minimum of calories in the consumed food. If you need your muscles to grow fast, a huge amount of calories are to be consumed along with proteins.
In order to compose a right menu for a keto diet, primarily, calories calculation is required, you are allowed to consume during 24 hours. Now, in accordance with necessity, add 500 calories for your muscles or take away these very 500 calories if you need to burn fat down.
1 g by the kg of lean muscle mass amount of calories for 1 g
proteins 2,2 4
fats 1,8 9
carbohydrates 0,22 4
Take into account the fact that lean muscle mass should be determined separately from amount of fat. If you cannot calculate a percentage ratio on your own, ask a dieting expert or a gym instructor for help. They will help you to compose a menu for a keto diet for a week for shredding your body or fat burning and pick exercises for you especially.
Thus, what are the products allowed to eat during a diet?
One may eat anything really with one condition though: there should be not many of carbohydrates. Basis of nutrition are dishes with elevated level of proteins:
• White chicken meat, turkey, fish;
• Dairy products and eggs;
• Greens.
Side effects
If you make a toy of keto diet, before and after result is going to be not the way you expected it to be in the very beginning. Too much of a good thing is good for nothing otherwise sooner or later side effects will remind of themselves in the near future.
• Tiredness. Carbohydrates deficit leads to glucose deficit and lack of it leads to strong tiredness.
• Increase in cholesterol.
• Vitamin deficiency.
• Ketoacidosis, which is a ketosis overdose. Water will help to get rid of acetone persistent scent. One should drink it in great numbers.
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