We all want to achieve a fair figure, especially decent sex, and proudly wear open clothes.And most of us refer to this seemingly rather logical plan of action: less - or even hungry - to exclude fat, actively play.The problem is that it is impossible to withstand such a system for a long time, and after a completely predictable breakdown, the discarded kilograms will return again.There is a way out of this closed circle, although you will need discipline and patience, but the result will be stable, the muscle mass will not lose and the skin condition improves.
What is keto-diet
Surprisingly, the keto-diet was not originally not at all to improve losing weight, but to improve the suffering of epileptic seizures.In 1921, the endocrinologist Rollin Woodite first noticed that the liver produces ketone bodies for low maintenance, high fatty foods;In the same year, the therapist, Russell Wilder, called such a diet for a keto-diet and began to use epilepsy when drugs did not result.Medical staff soon noted that patients had become more difficult and easier-so the keto diet had a new development direction.Most of the low-carbohydrate diets known today, such as Atkins, Paleo diet, etc., are later versions of keto-diet.How does it work?
For most people, it seems paradoxical to the idea of fats to reduce weight loss.In order to imagine the keto-dodo mechanism, it is reminded that human metabolism works.Carbohydrates are the main and the cheapest source of energy.In the case of limited carbohydrate intake, the body is no longer able to obtain energy with glucose division and is forced to use alternative energy sources, ie fats processed in the liver are called ketosis - this condition is called ketosis.According to many nutritiologists, keto-diet is not only an effective tool in the struggle for slender shape, but also significantly improves diagnoses such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Keto-diet efficiency
It provides excellent results to follow all rules for the keto diet.The number of kilograms lost weekly may vary from 0, 5 to 2.5, depending on the unique characteristics of the body.The efficiency was convinced by many girls who could not lose weight with another diet;The keto diet is also very popular with bodybuilding men and women as it does not lead to loss of muscle mass.
Benefits and disadvantages of keto-diets
The benefits of this power system are as follows:
- Proven efficiency.The condition of ketosis contributes to the faster loss of fatty body fat than other diets, such as low greasy.
- Lack of hunger: you can always bite from the list of authorized people.
- Keto Dita has no series of strict food, you can choose and combine the products in accordance with preferences.You only have to follow the full formula for the consumption of fats, proteins and carbohydrates, ie 75%: 20%: 5%.
- Keto diet does not lead to loss of muscle mass.The weight is due to the subcutaneous and the visceral fat, not the muscles.
- Diseases such as cancer, algeimer disease, epilepsy, therapeutic and preventive value of depression.To use keto-diet, consult a specialist to treat these diseases.
- The low glycemic index of products allowed for keto-diet promotes the condition of acne prone skin.
Since keto-diet has a significant effect on the body, changing the metabolic path of energy without negative sides, it is not:
- An extensive list of contraindications (see at the end of article).
- The diet is not balanced and may be regularly examined.
- In the first 2 weeks, metabolism is transformed in your body.As long as this process is completed, you can experience fatigue, nausea and concentration difficulties.
- One of the phenomena accompanying the condition is the smell of acetone from the mouth, which can be found in keto-diet.
- The stores are very limited in choosing low Carb products ready to use and should be taken for lunch and snacks.
- Due to the lack of cereals, fruits and most vegetables in the diet, the problems of the intestines are possible.
Keto-diet
Table: List of authorized and prohibited products
| Permissible products | Products that need to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all types |
| Egg | Cereals, flour products |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other vegetables are high carbohydrates |
| Little berries | Legumes |
| Natural dairy products, except for milk | Maize |
| Dry wine from strong drinks - rum, cognac, whiskey (up to one glass per day) | Beer and all sugary alcoholic beverages |
Diet and energy plan
The keto diet is a low -carbohydrate diet with high levels of fat and moderate proteins.There are many types of this diet:
- Standard keto-diet includes the consumption of fats, proteins and carbohydrates at 75%: 20%: 5%.
- The cyclic ketot diet is "5 days' energy in accordance with the high carbohydrate diet of keto-diet-2 days or the carbohydrate load".
- The target diet includes further use of carbohydrates before and after training.
- The protein keto diet is similar to the standard, but has a larger protein nurse in the diet: the proportion of fats, proteins and carbohydrates is 60%: 35%: 5%.
It should be noted that only huge clinical trials are based on standard and protein diets.Cyclical and target-based features are actively practiced by bodybuilders and attractions, but their safety is not clinically strengthened, so we continue to examine the usual version of the keto-diet.
To calculate approximately, how much to consume protein daily, use a simple formula: 1 gram of protein / 1 kg weight.That is, if the weight is 80 kg, you should consume 80 grams of protein daily.Then, based on the proportion of proteins, fats and carbohydrates, we get a number that shows how many fats and carbohydrates you need to consume - 300 and 20 grams.However, it can increase carbohydrates (but up to 50 grams / day).If after the end of the adaptation period - approx.2 weeks - continues to feel fatigue and difficulty with concentration, trying to slowly increase carbohydrates to 5 grams a week.It is better to start a keto-diet smoothly, gradually reducing carbohydrate products in your diet to make your metabolism restructure to save your body as slowly as possible.The duration of keto-diet depends on your well-being and your doctor's recommendations, but it makes no sense to observe this diet for less than a month, as half of this period will adapt.
Approximate menu (options for choice)
Morning
- Yaichitsa of two eggs with bacon in olive oil.
- One egg and three proteins omelette, fungus, spinach and herb, sprinkled with feta cheese.
- Half of the avocado, the soft egg, a slice of smoked salmon and 2 stove tomatoes.
Dinner
- A turkey that is baked in yogurt with mushrooms, cheese and herbs.
- A piece of fried meat or chicken, a serving of green salad seasoned with olive oil.
- Spinach salad with shrimp (salmon pieces, chicken or beef) with solid cheese dialing, with nuts and dried blueberries.
Dinner
- Grileh steak cooked with asparagus or broccoli, butter.
- Cooked eggs Mediterranean salad, olives, cucumbers, feta cheese with olive oil.
Bite
- Almond-Ber with dark almond milk cottage cheese or ricott cheese, a handful of favorite berries and a pinch of vanilla extract.
- You can choose from a handful of nuts.
- Vegetable sticks (cucumbers, celery) with guacamole.
- Gently grated spicy cheese balls, natural yogurt, chopped pistachio.
Table: Carbohydrate content in certain products
| Product | A dose containing 6 g of carbohydrate |
| Avocado | 1/2 pcs |
| Walnut | 30 g |
| Cedar nuts | 30 g |
| Coconut milk | 3/4 glasses |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower | 1/4 cups |
| Pistachio | 30 g (47 pistachio) |
| Hazelnut | 45 g |
| Full milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberry | 2/3 glasses |
| Cranberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Currant | 1/2 cup |
| Cranberry | 1/3 cups |
Recipe
Ginger fried beef
Ingredients for 2 servings:
- 2 steak cut to the top of the stripes without bones,
- 1 tablespoon olive oil,
- 1 small bulb that was shredded with cubes,
- 1 crushed garlic cloves,
- 2 small tomatoes into sliced cubes,
- 1 teaspoon ground ginger,
- 4 tablespoons apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steak over medium heat.
- When both sides are well fried, add onions, garlic and tomatoes.
- Mix the ginger, salt, pepper and vinegar in a cup, add, mix with the meat.
- Cover with a lid, reduce the fire and cook until the liquid evaporates.
- Sprinkle with herbs.
A part of the nutritional value: 370 kcal, 27 grams of fat, 7 grams of carbohydrate, 46 grams of protein.
Nourishing Cobb-Salace
Ingredients (2 servings):
- 100 grams of ham,
- 4 tomatoes cut into half -cut,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of salad Romano,
- Half of the avocado sliced into cubes,
- 2 slices of bacon,
- 1 tablespoon olive oil and apple grapes
- 1 teaspoon lemon juice and dijon mustard,
- The taste of salt and pepper.
Cut the ham with cubes and bake with sprinkle sprayed with olive oil.Cut the egg with slices, cheese cubes.Place all the ingredients on the salad leaves in the form of strips.Mix the fuel filler parts and pour the salad.A part of the nutritional value: 208 kcal, 8 grams of fat, 3 grams of carbohydrate, 31 grams of protein.
If you decide to follow the rules
Check the doctors' recommendations to achieve the desired result and avoid possible side effects.
- Do a medical examination.This is the first and mandatory point of the program that should not be ignored.The keto diet is contraindicated.
- Carefully read the list of allowed products - usually you need to comply with gastronomic preferences.If you are the largest in the world, the lover of bananas, spaghetti and potatoes in a divine way, then choose another weight loss system: Leaving all your favorite foods will immediately become too much stress for you, which is certainly not beneficial to your well -being and mood.
- Try not planning important things and labor for the first two weeks of diet.Keep in mind that at this time your body is rebuilt and operated in slow mode.
- Plan your time so as to be sufficient to cook food.Most of the products allowed on Keto-Diet require culinary processing, especially if you want to diversify the menu a bit.
- Remember to include green vegetables in your diet: spinach, cucumber, celery.They contain small carbohydrates, but at the same time the source of fiber, which ensures normal intestinal function.
- Drink at least 8 glasses of clean water daily to eliminate the likely smell of acetone and improve the work of the kidneys.
- Turn high quality coconut oil in your diet: this is the best source of medium -length triglycerides that easily become ketones.
- Don't be afraid to salt the food if you want to help you restore the balance of the electrolyte that is disturbed by the keto-diet.
- Be sure to take the vitamin-mineral complex.The keto diet is unbalanced and cannot provide your body with all the necessary materials.
- If you are actively dealing with high aerobic sports, keep in mind that training potential may be reduced as the glycogen reserves of the muscles are reduced at the keto-diet.
