Кетогенная диета

[Sun-Moon]

Вот этот мужик приводит на своём сайте начальный режим кетогенки:

Step One: Are You Leptin Resistant?
•The Leptin Rx…FAQs
•Overweight, large appetite and craving carbs are signs you’re Leptin Resistant.
•If you are fit and in decent shape, then your reverse T3 will be elevated, also indicating you’re Leptin Resistant

Step Two: Follow a strict Paleolithic diet
•For best results follow the diets outlined in The Paleo Solution: The Original Human Diet by Robb Wolf
or The Primal Blueprint by Mark Sisson

Step Three: Eat within 30 minutes of rising
•Make sure breakfast is little to no carbs (less that 50 grams)
•LOTS of protein (50-75 grams)
•Overweight: limit carbs to 25 grams
•Fit: less than 30 carbs
•DO NOT count calories

Step Four: How to eat/use your fuel (most important)
•NO SNACKING! Snacking destroys timing and circadian clocks that work in unison with Leptin
•Most will notice a change in cravings within 4-6 weeks
•Eat 3 meals a day initially (as your hunger and cravings fade you can adapt to 2 a day)

Other DOs and DON’Ts
•Do not work out before or after breakfast (if you must work out do it after 5pm)
•Do allow 4-5 hours between dinner and bedtime
•Trouble sleeping? Do 3-5 minutes of body weight exercises (i.e. pushups or squats)

Signs it’s working:
•Change in your sweating pattern
•Energy levels will rise
•Hunger and cravings will become less and eventually disappear
•When you awaken you will feel refreshed and well rested
•Men: quicker weight loss
•Women: Mood changes (calmer/sleepy), then sleep will improve. Clothes will fit differently and weight loss will occur if you continue the program

*Note: When all signs are present, I recommend exercise with heavy weights

Food Sources:
•For breakfast: Pastured/organic eggs; grass fed meat, poultry and fish; protein shakes (less ideal)
•Cooking oils when using carbs: (liberal amounts) butter, heavy cream, coconut oil, or palm oil.
•Avoid nut or seed oils in initial stages.

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Он пишет что надо 50 г протеина, но если усваивается только 20, то нафига 50?

Еще он там описывает процедуру холодной ванны.
У нас сейчас температура воды в реке где-то плюс 10. Можно попробовать вместо холодной ванны.
Он рекомендует оставаться в ванной со льдом 45 минут. Вот это экстрим! Неужели это правда?! Я в реке минуты 3 с трудом выдержал, конечно мог и больше может надо привыкнуть, но это не очень приятно