Високо-Мазнинна Ниско-Въглехидратна Диета - 5 част

Искам да попитам само може ли да се яде грах с месо /например на яхния/?

Може, ако:
1. Не я правиш с олио
2. Само грах не е препоръчително - високо съдържание на въглехидрати, както всички бобови култури впрочем.
3. Не я застройваш с брашно.

Т.е. гола, но червена вода с цамбуркащо се месце вътре...
Шегувам се, разбира се. Поздравления за решението. Ако си стриктна, успехите ти няма да закъснеят и първите 5 килограма ще ги стопиш трайно, и то в мазнини, само за месец.

Успех!... 

Protein dose

The third dietary factor potentially affecting physical performance is adjusting protein intake to bring it within the optimum therapeutic window for human metabolism. The studies noted herein [13-15,20] demonstrate effective preservation of lean body mass and physical performance when protein is in the range of 1.2 – 1.7 g/kg reference body weight daily, provided in the context of adequate minerals. Picking the mid-range value of 1.5 g/kg-d, for adults with reference weights ranging from 60–80 kg, this translates into total daily protein intakes 90 to 120 g/d. This number is also consistent with the protein intake reported in the Bellevue study [9]. When expressed in the context of total daily energy expenditures of 2000–3000 kcal/d, about 15% of ones daily energy expenditure (or intake if the diet is eucaloric) needs to be provided as protein.

The effects of reducing daily protein intake to below 1.2 g/kg reference weight during a ketogenic diet include progressive loss of functional lean tissue and thus loss of physical performance, as demonstrated by Davis et al [21]. In this study, subjects given protein at 1.1 g/kg-d experienced a significant reduction in VO2max over a 3 month period on a ketogenic diet, whereas subjects given 1.5 g/kg-d maintained VO2max.

At the other end of the spectrum, higher protein intakes have the potential for negative side-effects if intake of this nutrient exceeds 25% of daily energy expenditure. One concern with higher levels of protein intake is the suppression of ketogenesis relative to an equi-caloric amount of fat (assuming that ketones are a beneficial adaptation to whole body fuel homeostasis). In addition, Stefansson describes a malady known by the Inuit as rabbit malaise [8]. This problem would occur in the early spring when very lean rabbits were the only available game, when people might be tempted to eat too much protein in the absence of an alternative source of dietary fat. The symptoms were reported to occur within a week, and included headache and lassitude. Such symptoms are not uncommon among people who casually undertake a "low carbohydrate, high protein" diet.

20 гр. на ден. Дано не греша

Смятам, че говорим за 20%. Тези мерки, мисля, са именно в проценти. Грамажите варират на база приетите калории, но може и аз да греша. Споделям лично мнение.

Момичета,моля ветераните да споделят-има ли пределна норма,над която не трябва да се надвишават въглехидратите на ден-например 20-40-60.Предполагам,че тези,които спазват диетата дълго време могат да направят грубо изчисление от менютата си.Много благодаря