Кето - кетогенная диета

К примеру вот статья "Подсушись"
http://ironman.ru/php/articles.php3?article=178&p=5
рацион как раз совпадает с кетогенной диетой. Много жира и белков, углеводов по минимуму.

To: Тоныч
Бцаа можно,
В Fierce мальтодекстрин, его нельзя.

How to carb up on CKD
To shift the body out of ketosis and toward a more anabolic state, dieters will need to begin consuming carbohydrates approximately 5 hours prior to the final workout. At this time, a small amount of carbohydrates, perhaps 25 to 50 grams, can be consumed along with some protein and unsaturated fats, to begin the upregulation of liver enzymes. The type of carbohydrate needed has not been studied and individuals are encouraged to experiment with different types and amounts of foods. Approximately 2 hours before the final workout, a combination of glucose and fructose (with optional glutamine) should be consumed, to refill liver glycogen. Once again, specific amounts have not been determined but 25 to 50 grams total carbohydrate would seem a good place to start.

Nutrient intake

During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass . This will represent 70% of the total calories consumed. The remaining calories are divided evenly between fat (15% of total calories) and protein (15% of total calories). Table 2 gives estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass. During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories, protein 25% and fat 15% as shown in table 3.

Summary of guidelines for glycogen supercompensation on the CKD

1. -5 hours prior to your final workout before the carb-up, consume 25-50 grams of carbohydrate with some protein to begin the shift out of ketosis. Small amounts of protein and fat may be added to this meal.
2. -2 hours prior to the final workout, consume 25-50 grams of glucose and fructose (such as fruit) to refill liver glycogen.
3. -The level of glycogen resynthesis depends on the duration of the carb-up and the amount of carbohydrates consumed. In 24 hours, glycogen levels of 100-110 mmol/kg can be achieved as long as 10 grams carb/kg lean body mass are consumed. During the second 24 hours of carbing, an intake of 5 grams/kg lean body mass is recommended.
4.- During the first 24 hours, the macronutrient ratios should be 70% carbs, 15% protein and 15% fat. During the second 24 hours, the ratios are roughly 60% carbs, 25% protein and 15% fat.
5. -As long as sufficient amounts of carbohydrate are consumed, the type and timing of intake is relatively less important. However, some data suggests the higher glycogen levels can be attained over 24 hours, if higher Glycemic Index (GI) carbs are consumed. If carbing is continued past 24 hours, lower GI foods should be consumed.

Summary

Assuming full depletion, which requires a variable amount of training depending on the length of the carb-up, glycogen levels can be refilled to normal within 24 hours, assuming that carbohydrate consumption is sufficient. With longer or shorter carb-loading periods, muscle glycogen levels can reach higher or lower levels respectively.

During the initial 24 hours of carb-loading, a carbohydrate intake of 8-10 grams of carbs per kilogram of lean body mass will refill muscle glycogen to normal levels. Although less well researched, it appears that a carbohydrate intake of roughly 5 grams/kg lean body mass is appropriate. While the type of carbohydrate ingested during the first 24 hours of carb loading is less critical, it is recommended that lower GI carbs be consumed during the second 24 hours to avoid fat regain. The addition of other nutrients to the carb-load phase does not appear to affect glycogen resynthesis rates. However fat intake must be limited somewhat to avoid fat gain.
It is currently unknown how the insertion of a carb-loading phase will affect the adaptations to ketosis. As well, no long term data exists on the metabolic effects which are seen. Therefore it can not be recommended that the CKD be followed indefinitely and a more balanced diet should be undertaken as soon as one's goals are achieved.

A question which is asked is whether the carb-load is anabolic, stimulating muscle growth while dieting. As muscle growth requires an overall anabolic metabolism, the body must be shifted out of ketosis (which is catabolic) during the carb-load. This requires that liver metabolism be shifted away from ketone production, which necessitates both an increase in certain enzymes as well as a refilling of liver glycogen. Therefore the carb-load really begins about 5 hours prior to the final workout when a small amount of carbohydrates should be consumed to begin upregulating liver enzymes. Approximately 2 hours prior to the workout, a combination of glucose and fructose should be consumed to refill liver glycogen. Glutamine is an optional addition that may increase liver glycogen levels.

There are a number of ways that the carb-load might affect muscle growth. The primary mechanism is by increasing insulin and amino acid availability. The second is by increasing cellular hydration levels. Both have the potential to increase protein synthesis while decreasing protein breakdown.

Ultimately the question must be asked as to just how much new muscle can be synthesized during a carb-up of 24 to 48 hours. Even assuming zero muscle breakdown during the ketogenic week, the amount of new muscle synthesized is likely to be small. So while individuals may gain a small amount of muscle during a CKD, it should not be expected or counted on.


Reference: Lyle McDonald, The Ketogenic Diet

See http://forum.bodybuilding.com/showthread.php?t=117544921 if you have questions.

И еще вопрос ,можно ли зеленый чай на кето пить и если можно то сколько ?

Да хоть обпейся, ну что за вопросы?
Прочти тему целиком, тут почти всё, что можно, касаемо кето обсудили.

Дак не просто так спрашиваю ,тему раза 3 перечитал вопросы поначалу всегда возникают ,может и кажутся они наивными про витамины так и не получил разъяснений

ох чую,достану тут всех вопросами ,прочитал про целесообразный прием витаминов,Компливит 2 раза в день по одной таблетке пойдет или что то другое ?

Народ ну подмогните на первых шагах:
посчитал сегодня всю еду получилось калорий 1718,белков 154, жиров 113,углеводов 15
Собственный вес 100 кг суточную потребность в калориях посчитал-вышло 2700, надо я так понимаю повышать ? до скольки? и белков в норме 200 должно быть правильно ? а жиров сколько мне надо ? помогите с цифрами

Тоныч,
калорийность у тебя что-то маленькая.
Я на 110 кг расчитывал у меня при средней активности 4100 ккал получилось. У тебя не меньше 3500 должно быть!
Белка считай 3 - 3,5 грамма на 1 кг веса. То есть у тебя 300-350 гр. белка.
С белка калорийность будет тогда 4 * 300(350)=1200 -1400 ккал
3500-1200(1400)=2300-2100 ккал с жиров
2300(2100):9=255(230) грамм жиров

При 3500-3600 ккал получается:
белки 300-350 гр.
углеводы 15
жиры 255-230 гр.

Далее нужео смотреть за весом и составом тела. Если не худеешь, то плавно снижать калорийность.