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[title] => Ova dijeta topi deset posto više masti od ostalih: evo što se događa s vašim tijelom u prva tri mjeseca popularnog programa prehrane
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Keto dijeta postala je popularna budući da smanjuje osjećaj gladi te je već u prvom tjednu očekivan gubitak dva do tri kilograma. Moguće je izgubiti i do 20 kilograma u šest mjeseci, što je vrlo zdravo.
Plan prehrane kroz vrijeme donosi Ordinacija.hr.
PRVI TJEDAN
Odmah u prvom tjednu mogli biste izgubiti dva, tri kilograma jer ova dijeta zaustavlja osjećaj gladi. O njoj se govori kao o prehrani koja uključuje malo ugljikohidrata, ali dosta masnoća. Smanjen unos ugljikohidrata znači da će tijelo koristiti više masnoća nego glukoze. Na samom početku zato biste mogli osjećati umor i imati glavobolje, što se često naziva "keto gripa".
PRVI MJESEC
U ovom periodu počet ćete primjećivati pravi učinak ovakve prehrane. Tijelo prestaje gubiti vodu, ali nastavlja s potrošnjom masnoća. Možda ćete primijetiti da vam struk izgleda nešto tanje, ali da se brojke na vagi ne mijenjaju. Kako se ne biste obeshrabrili, morate zapamtiti da vaga ne prati točan gubitak masti. Ako ćete istovremeno raditi na izgradnji mišića, to je dobrodošlo, posebno ako dižete utege.
NAKON TRI MJESECA
Ako se sve vrijeme pridržavate pravila, do ovog trenutka možete izgubiti i deset kilograma i održati tu težinu dugo vremena. Pazite na aktivnosti, stres i ostale navike.
Keto dijeta usredotočena je na unos ugljikohidrata manji od 10 posto dnevnog unosa kalorija te povećanje unosa masnoće na više od 70 posto dnevnog unosa kalorija. Ostatak kalorija bi trebao doći iz proteina, navodi Ordinacija.
Piletina, riba, jaja...
Nemasno meso poput piletine, riba, jaja, zdrave masnoće (maslinovo ulje, avokado, pa čak i maslac), lisnato povrće i općenito povrće bez škroba u sebi, ključne su namirnice u ovoj dijeti koja vas drži podalje od ugljikohidrata i prerađenih šećera.
Stanje ketoze
Ozbiljno ograničavanje ugljikohidrata ima za cilj zadržati tijelo u stanju ketoze, odnosno u stanju u kojem za stvaranje energije koristi vlastite masnoće, a ne da energiju stvara, kako to obično biva, iz ugljikohidrata. Dakle, keto dijeta pomaže ubrzati proces gubitka težine kroz sagorijevanje masti. Navodno može "sagorjeti" čak 10 puta više masti od ostalih dijeta.
Stavovi stručnjaka
Keto dijeta za stručnjake je u zdravstvenom smislu jako problematična i zbog toga je preporučuju. Naime, drastično smanjen unos ugljikohidrata, kojeg prati povećan unos masnoća, dovodi do smanjenog unosa mikronutrijenata i prehrambenih vlakana, zbog čega može doći do deficita vitamina i minerala, zatvora i srčanih tegoba (zbog povećanog unosa zasićenih masnoća). Protivnici ovog režima prehrane tvrde da, potraje li dugo, može izazvati ozbiljne poremećaje u organizmu, od kojih je jedan ketoacidoza ili zakiseljavanje organizma, do čega dolazi zbog prevelike količine toksičnih spojeva ketona u tijelu, piše Ordinacija.hr.
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Keto dijeta postala je popularna budući da smanjuje osjećaj gladi te je već u prvom tjednu očekivan gubitak dva do tri kilograma. Moguće je izgubiti i do 20 kilograma u šest mjeseci, što je vrlo zdravo.
Plan prehrane kroz vrijeme donosi Ordinacija.hr.
PRVI TJEDAN
Odmah u prvom tjednu mogli biste izgubiti dva, tri kilograma jer ova dijeta zaustavlja osjećaj gladi. O njoj se govori kao o prehrani koja uključuje malo ugljikohidrata, ali dosta masnoća. Smanjen unos ugljikohidrata znači da će tijelo koristiti više masnoća nego glukoze. Na samom početku zato biste mogli osjećati umor i imati glavobolje, što se često naziva "keto gripa".
PRVI MJESEC
U ovom periodu počet ćete primjećivati pravi učinak ovakve prehrane. Tijelo prestaje gubiti vodu, ali nastavlja s potrošnjom masnoća. Možda ćete primijetiti da vam struk izgleda nešto tanje, ali da se brojke na vagi ne mijenjaju. Kako se ne biste obeshrabrili, morate zapamtiti da vaga ne prati točan gubitak masti. Ako ćete istovremeno raditi na izgradnji mišića, to je dobrodošlo, posebno ako dižete utege.
NAKON TRI MJESECA
Ako se sve vrijeme pridržavate pravila, do ovog trenutka možete izgubiti i deset kilograma i održati tu težinu dugo vremena. Pazite na aktivnosti, stres i ostale navike.
Keto dijeta usredotočena je na unos ugljikohidrata manji od 10 posto dnevnog unosa kalorija te povećanje unosa masnoće na više od 70 posto dnevnog unosa kalorija. Ostatak kalorija bi trebao doći iz proteina, navodi Ordinacija.
Piletina, riba, jaja...
Nemasno meso poput piletine, riba, jaja, zdrave masnoće (maslinovo ulje, avokado, pa čak i maslac), lisnato povrće i općenito povrće bez škroba u sebi, ključne su namirnice u ovoj dijeti koja vas drži podalje od ugljikohidrata i prerađenih šećera.
Stanje ketoze
Ozbiljno ograničavanje ugljikohidrata ima za cilj zadržati tijelo u stanju ketoze, odnosno u stanju u kojem za stvaranje energije koristi vlastite masnoće, a ne da energiju stvara, kako to obično biva, iz ugljikohidrata. Dakle, keto dijeta pomaže ubrzati proces gubitka težine kroz sagorijevanje masti. Navodno može "sagorjeti" čak 10 puta više masti od ostalih dijeta.
Stavovi stručnjaka
Keto dijeta za stručnjake je u zdravstvenom smislu jako problematična i zbog toga je preporučuju. Naime, drastično smanjen unos ugljikohidrata, kojeg prati povećan unos masnoća, dovodi do smanjenog unosa mikronutrijenata i prehrambenih vlakana, zbog čega može doći do deficita vitamina i minerala, zatvora i srčanih tegoba (zbog povećanog unosa zasićenih masnoća). Protivnici ovog režima prehrane tvrde da, potraje li dugo, može izazvati ozbiljne poremećaje u organizmu, od kojih je jedan ketoacidoza ili zakiseljavanje organizma, do čega dolazi zbog prevelike količine toksičnih spojeva ketona u tijelu, piše Ordinacija.hr.
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14. svibanj 2024 23:03
