{"id":9771,"date":"2023-03-13T13:49:31","date_gmt":"2023-03-13T13:49:31","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/keto-del-3-hur-man-anvander-det-darren-lee\/"},"modified":"2026-03-30T23:08:51","modified_gmt":"2026-03-30T22:08:51","slug":"keto-del-3-hur-man-anvander-det-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/keto-del-3-hur-man-anvander-det-darren-lee\/","title":{"rendered":"Keto del 3 – Hur man anv\u00e4nder det! (Darren Lee)"},"content":{"rendered":"

N\u00e4r vi b\u00f6rjar med en keto-diet m\u00e5ste vi kunna \u00f6vervaka niv\u00e5erna av ketoner i din kropp. Po\u00e4ngen med keto-dieten \u00e4r att f\u00e5 din kropp in i n\u00e4ringsketos, vilket \u00e4r ett tillst\u00e5nd d\u00e4r du inte har tillr\u00e4ckligt med kolhydrater tillg\u00e4ngliga och din kropp g\u00e5r \u00f6ver till att i f\u00f6rsta hand br\u00e4nna fett. Hur vet du att du \u00e4r i ketos? Det kan vara knepigt att vara s\u00e4ker som keto-nyb\u00f6rjare. Det \u00e4r d\u00e4rf\u00f6r det kan hj\u00e4lpa att m\u00e4ta dina ketonniv\u00e5er.<\/p>\n

Att br\u00e4nna fett f\u00f6r energi producerar ketoner och det \u00e4r br\u00e4nslet som g\u00e5r in i dina muskler och hj\u00e4rna och h\u00e5ller dig ig\u00e5ng.\u00a0<\/span><\/p>\n

Det finns flera s\u00e4tt att g\u00f6ra det. Du kan m\u00e4ta det i urin, vilket \u00e4r det billigaste alternativet men minst p\u00e5litligt. Den mest exakta m\u00e4tningen \u00e4r fr\u00e5n ditt blod, men det kan bli dyrt att k\u00f6pa ett kit f\u00f6r det. Det finns ocks\u00e5 n\u00e5gra utandningsanalysatorer som kan vara ganska exakta. Kolla in tillg\u00e4ngliga alternativ och fatta ett beslut baserat p\u00e5 din budget.<\/p>\n

Att m\u00e4ta dina ketoner efter m\u00e5ltider kan ge dig mycket bra information. Du kan ta reda p\u00e5 hur m\u00e5nga kolhydrater du kan ha p\u00e5 tr\u00e4ningsdagar utan att g\u00e5 ur ketos j\u00e4mf\u00f6rt med vilodagar. Du kan testa om den typiska dagliga gr\u00e4nsen p\u00e5 50 g fungerar f\u00f6r dig eller om den beh\u00f6ver justeras. Vissa idrottare kan stanna i ketos \u00e4ven med 150 g kolhydrater per dag.<\/p>\n

Keto \u00e4r en intressant diet eftersom den inte begr\u00e4nsar n\u00e5gra specifika livsmedel. Det ger dig bara ett m\u00e5l \u2013 komma in i ketos.<\/p>\n

Du kan enkelt anv\u00e4nda dina egna fettdep\u00e5er f\u00f6r att ge en kortare resa p\u00e5 keto-dieten. Din kropp blir v\u00e4ldigt bra p\u00e5 att br\u00e4nna fett f\u00f6r energi, men om du g\u00f6r l\u00e5nga turer eller turer som kr\u00e4ver lite mer intensitet b\u00f6r du t\u00e4nka p\u00e5 externt br\u00e4nsle.<\/p>\n

M\u00e5ltiden f\u00f6re k\u00f6rningen ska best\u00e5 av bra fetter och proteiner, det finns inget behov av kolhydrater. Det \u00e4r bara viktigt att f\u00e5 i sig lite kalorier i kroppen. Bristen p\u00e5 kolhydrater hj\u00e4lper din kropp att snabbt \u00f6ka fettf\u00f6rbr\u00e4nningen n\u00e4r du b\u00f6rjar trampa. N\u00e4r du har ridit i 30-60 minuter kan du b\u00f6rja l\u00e4gga till lite kolhydrater, men du beh\u00f6ver inte dessa 80-90 g per timme som p\u00e5 en vanlig kolhydratrik kost, du kommer att se att runt 40 g per timme \u00e4r gott eftersom din kropp f\u00e5r i sig mycket mer kalorier fr\u00e5n fett.<\/p>\n

L\u00e5gkolhydratdieter \u00f6kar i popularitet och det \u00e4r f\u00f6rmodligen p\u00e5 grund av deras f\u00f6rm\u00e5ga att hj\u00e4lpa till med viktminskning. Men som med alla kostmetoder kan det g\u00f6ras r\u00e4tt eller det kan g\u00f6ras fel. Det \u00e4r bra att b\u00f6rja keto-dieten med minst n\u00e5gra veckors konsekvent keto-\u00e4tning, p\u00e5 det s\u00e4ttet kan din kropp snabbt anpassa sig och du kan stryka ut vecken och v\u00e4nja dig vid din nya rutin, varf\u00f6r det \u00e4r viktigt att starta detta experiment under l\u00e5gs\u00e4song. Fokusera p\u00e5 steady state ridning under din f\u00f6rsta ketom\u00e5nad. Justera kolhydraterna f\u00f6ljande m\u00e5nad n\u00e4r du kommer tillbaka till ditt vanliga tr\u00e4ningsschema och l\u00e4gg till intensiteten. N\u00e4r s\u00e4songen och tiden f\u00f6r cykel\u00e4ventyr och roliga gruppturer kommer \u00e4r du v\u00e4lanpassad och redo.<\/p>\n

Om du verkligen blir intresserad av hela keto-\u00e4mnet, kanske du vill \u00f6verv\u00e4ga ketontillskott. De \u00e4r samma sak som din kropp g\u00f6r av fett p\u00e5 keto-dieten. Du kan bara dricka dem, p\u00e5 samma s\u00e4tt som en sockerdryck, de \u00e4r en extern energik\u00e4lla p\u00e5 l\u00e5nga uth\u00e5llighetsturer.<\/p>\n

Ketontillskott kan vara anv\u00e4ndbara eftersom de kan d\u00e4mpa aptiten, de kan hj\u00e4lpa dig att h\u00e5lla dig till ett kaloriunderskott medan du tr\u00e4nar och de \u00e4r ocks\u00e5 uppskattade f\u00f6r sina anti-kataboliska egenskaper, vilket betyder att de hj\u00e4lper din kropp att skydda muskler och f\u00f6rhindra proteinnedbrytning, \u00e4ven om du tr\u00e4nar i ett kaloriunderskott. Proffsen p\u00e5 Tour verkar redan anv\u00e4nda dem \u00f6ver hela linjen.\u00a0<\/span><\/p>\n

Vissa m\u00e4nniskor upplever symtom som liknar en influensa under de f\u00f6rsta dagarna eller veckorna efter att ha g\u00e5tt keto, vilket vanligtvis \u00e4r ett resultat av att kroppen byter fr\u00e5n att br\u00e4nna mest kolhydrater till mestadels fett. Detta resulterar i sin tur i en f\u00f6r\u00e4ndring av kroppens balans av v\u00e4tskor och mineraler d\u00e4r symtomen m\u00f6jligen liknar tr\u00f6tthet, huvudv\u00e4rk, irritabilitet, koncentrationssv\u00e5righeter, yrsel eller muskelkramper.<\/p>\n

Om du upplever dessa symtom, oroa dig inte att de g\u00e5r \u00f6ver, men du kan f\u00f6rs\u00f6ka minimera eller f\u00f6rhindra dem genom att fylla p\u00e5 v\u00e4tska och salt. Jag uppt\u00e4ckte att genom att komplettera min kost med snacks som saltad mandel f\u00f6rblev mina saltniv\u00e5er bra och effekterna av ”Keto Flu” minimerades eller till och med gjordes obefintliga. Jag uppt\u00e4ckte ocks\u00e5 att mina \u00e5kturer f\u00f6rb\u00e4ttrades dramatiskt genom att dricka en 500 ml 50\/50 blandning av vatten till ren apelsinjuice med en halv tesked salt utr\u00f6rt i den. Detta var ett enormt genombrott f\u00f6r mig n\u00e4r det g\u00e4ller att fylla p\u00e5 med mina \u00e5kturer, inte bara p\u00e5 grund av att det tillfredsst\u00e4llde min t\u00f6rst, utan jag uppt\u00e4ckte ocks\u00e5 att mitt behov av att ta en l\u00e4cka under \u00e5k n\u00e4stan f\u00f6rsvann. Jag kunde dricka en liter av den h\u00e4r l\u00f6sningen och inte beh\u00f6va stanna, medan en liter vatten p\u00e5 n\u00e5got s\u00e4tt stimulerade behovet av att befria mig fr\u00e5n varje droppe n\u00e5gon g\u00e5ng under \u00e5kturen, vilket \u00e4r extremt irriterande inte bara f\u00f6r mig utan \u00e4ven f\u00f6r mina \u00e5kkompisar som blev allt mindre villiga att sluta med mig, vilket innebar att jag hade en 15 minuters sprint f\u00f6r att hinna ikapp dem efter varje stopp… en generell \u00f6kning av din v\u00e4tskeintag per 2 till 5 liter per dag. f\u00f6rsta dagarna av keto \u00e4r en bra id\u00e9.\u00a0<\/span><\/p>\n

Till denna dag, \u00e4ven om jag inte t\u00e4vlar l\u00e4ngre, implementerar jag fortfarande delar av keto varje dag f\u00f6r att h\u00e5lla mig i relativt god form. Jag \u00e4r tillbaka p\u00e5 min 80 kg vikt f\u00f6re Spanien, men jag vet att jag n\u00e4r det beh\u00f6vs kan hitta mina ketoniv\u00e5er och sl\u00e4ppa de 5 kg ganska l\u00e4tt f\u00f6r att till\u00e5ta mig att \u00e5ka en l\u00e4ngre tur eller helt enkelt komma i form f\u00f6r en semester. Jag m\u00e5ste dock erk\u00e4nna att jag \u00e4lskar min mat och jag \u00e4lskar att laga mat till min familj, s\u00e5 st\u00e4ndig begr\u00e4nsning f\u00f6r att uppr\u00e4tth\u00e5lla ketos \u00e4r sv\u00e5rt, men kunskapen om hur ketos fungerar och att kunna doppa in och ut n\u00e4r det beh\u00f6vs \u00e4r en k\u00e4lla till tr\u00f6st och g\u00f6r att jag aldrig stressar f\u00f6r mycket \u00f6ver lite magfett n\u00e4r det dyker upp.\u00a0<\/span><\/p>\n

Om du nu \u00e4r redo att ge keto ett ordentligt f\u00f6rs\u00f6k, kan du anv\u00e4nda det taktiskt – n\u00e4r du beh\u00f6ver det, eller g\u00e5 f\u00f6r den livsstilen helt om det fungerar f\u00f6r dig. Men om det inte till\u00e5ter dig att njuta av att cykla som du vill, tveka inte att byta och hitta en b\u00e4ttre anpassad kost.<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00e4r vi b\u00f6rjar med en keto-diet m\u00e5ste vi kunna \u00f6vervaka niv\u00e5erna av ketoner i din kropp. Po\u00e4ngen med keto-dieten \u00e4r att f\u00e5 din kropp in i n\u00e4ringsketos, vilket \u00e4r ett tillst\u00e5nd d\u00e4r du inte har…<\/p>\n","protected":false},"author":3,"featured_media":9772,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[104],"tags":[],"class_list":["post-9771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsozon-sv"],"yoast_head":"\nKeto Part 3- How to use it! 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