We all, especially fair sex, want to achieve an impeccable figure and proudly wear open clothes.And most of us are for this apparently quite logical action plan: there are less - or even starve - to rule out fat, actively exercise.The problem is that it is impossible for a long time to withstand such a regime and, after a completely predictable breakdown, return the kilograms thrown away with a plus.There is a way out of this closed circle, although it also requires discipline and patience from them, but the result will be stable, the muscle mass is not lost and the condition of the skin will improve.
What is a keto diet
Surprisingly, Keto-Dit was not originally intended for weight loss, but the condition of children suffering from epileptic seizures.In 1921, the endocrinologist Rollin Woodite first noticed that the liver produces ketone bodies under conditions with high fat with low carbohydrate;In the same year, the therapist Russell Wilder described such a diet for a keto-dit and began to use it to treat epilepsy in cases where medication did not achieve any result.The medical staff soon found that the patients have become harder and lighter and thus received a keto diet.Most of the now known carbohydrate diets such as Atkins, Paleo diet, etc. are later variations of the keto-dit.How does it work?
For most people, the idea of eating fats to reduce weight seems to be paradoxical.In order to introduce us to a keto-dodo mechanism, we remember how the human metabolism works.Carbohydrates are the most important and affordable energy source.Under the conditions of limited carbohydrate intake, the body can no longer get energy by splitting in glucose and is forced to use alternative energy sources, ie fats that are processed in the liver with the formation of keton bodies - this condition is called ketosis.According to many nutritziologists, Keto-Dit is not only an effective means in the fight for a slim figure, but also able to significantly improve the condition of patients with diagnoses such as cancer, Alzheimer's, autism, schizophrenia and depression.
Keto-diet effectiveness
Provided to comply with all the rules of the keto diet, provides excellent results.The number of lost kilograms per week can vary from 0, 5 to 2.5 depending on the individual characteristics of the body.Their effectiveness was convinced by many girls who could not lose weight with other diets.Keto diet is also very popular in men and women who deal with bodybuilding, as this does not lead to a loss of muscle mass.
Advantages and disadvantages of keto-diets
The confirmed - scientific and practical - are the advantages of this power regime:
- Proven effectiveness.The ketosis state contributes to a faster loss of fat body fat compared to other diets, for example with low fat.
- Lack of hunger: You can always have a bite from the list of permitted.
- There is no strict sequence of dishes in Keto Dita.You can select and combine products in accordance with your preferences.You only have to stick to the overall formula for the consumption of fats, proteins and carbohydrates, i.e.H. 75%: 20%: 5%.
- Keto diet does not lead to a loss of muscle mass.The weight due to subcutaneous and visceral fat, not of muscles.
- Therapeutic and preventive value of diseases such as cancer, algeheimer disease, epilepsy, depression.To use a keto diet in the treatment of these diseases, consult a specialist.
- The low glycemic product index for keto-dit enhancement helps to improve the condition of the skin that is susceptible to acne.
Since the keto-dit has a significant influence on the body and the metabolic pathways changed without negative sides, it was not:
- An extensive list of contraindications (see at the end of the article).
- The diet is not balanced, so it is necessary to be medically examined regularly.
- A metabolic restructuring occurs in your body in the first 2 weeks.Until this process is completed, you can have tiredness, nausea and difficulties in concentration.
- One of the phenomena that accompany the state is the smell of acetone from the mouth, which they can also encounter a keto diet.
- The shops are very limited in choosing products with low carbohydrate that are ready for use, so you have to take food for lunch and snacks.
- Due to the lack of grain, fruit and most vegetables in the diet, problems with the intestine are possible.
Keto-diet plan
Table: A list of permitted and forbidden products
| Products to be allowed | Products that need to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all types |
| Egg | Muesli, flour products |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other vegetables high carbohydrates |
| Small berries | Legumes |
| Natural dairy products except milk | corn |
| Dry wine made of strong drinks - rum, cognac, whiskey (no more than one glass per day) | Beer and all alcoholic drinks with sugar contain |
Diet and power plan
Keto diet is a low-carbohydrate diet with high fat consumption and a moderate amount of proteins.There are different types of this diet:
- Standard keto-dit implies the consumption of fats, proteins and carbohydrates in a ratio of 75%: 20%: 5%.
- A cyclical keto diet is built in accordance with the "5 days of electricity in accordance with the rules of the keto-dit 2 days of the carbon diet or carbohydrate loading".
- The Target ketot diet includes the additional use of carbohydrates before and after training.
- The protein keto diet is similar, but with a larger protein content of the diet: The ratio of fats, proteins and carbohydrates is 60%: 35%.
It must be taken into account that only huge clinical studies are based on standard and protein diets.The cyclical and targeted keto dias are actively practiced by bodybuilders enthusiasts.
To calculate roughly how much you need to consume protein per day, use a simple formula: 1 gram of protein per 1 kg weight.This means that if your weight is 80 kg, you should consume 80 grams of protein a day.Due to the ratio of proteins, fats and carbohydrates, we will then receive a number that shows how many fats and carbohydrates you have to consume per day - 300 or 20 grams. However, you can increase the consumption of carbohydrates (but not more than 50 grams per day).If you still feel tiredness and difficulties in concentration after the end of the adaptation period - about 2 weeks - try to slowly increase the consumption of carbohydrates by 5 grams per week.It is better to start a keto diet smoothly, and gradually reduces carbohydrate products in your diet in order to make the process of restructuring the metabolism as economical as possible for your body and to get out just as slowly.The duration of the keto-dit depends on your well-being and recommendations of your doctor.However, it makes no sense to observe this diet for less than a month, since half of that time will adapt.
Approximate menu (options for a selection)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- An omelet from an egg and three proteins with mushrooms, spinach and herbs with feta cheese.
- Half of the avocado, soft egg, a piece of smoked salmon and 2 stove tomatoes.
Dinner
- A turkey that was baked in yogurt with mushrooms, cheese and herbs.
- A piece of baked meat or chicken with a portion of green salad with olive oil.
- Spinach salad with shrimp drils (salmon, chicken or beef pieces), with solid cheese from which the selection is from the selection, is sprinkled with nuts and dried cranberries.
Dinner
- Grileh steak with boiled asparagus or broccoli, cast with butter.
- Mediterranean salad made of cooked eggs, olives, cucumber, feta cheese with olive oil on lettuce leaves.
Snacks
- Almond radio from almond milk with cottage cheese or ricott cheese, a handful of favorite berries and a pinch of vanilla extract.
- A handful of nuts to choose from.
- Vegetable rods (cucumber, celery) with guacamole.
- Cheese balls made of finely grated spicy cheese with natural yogurt, cast into chopped pistachios.
Table: carbohydrate content in some products
| product | A part with 6 g of carbohydrates |
| avocado | 1/2 PCs |
| Walnuts | 30 g |
| Cedar | 30 g |
| Coconut milk | 3/4 glasses |
| Coconut (cellar) | 1/2 cup |
| almond | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistachios | 30 g (47 pistachios) |
| hazelnut | 45 g |
| Full milk yogurt | 100 ml |
| cherry | 1/2 cup |
| Strawberries | 2/3 glasses |
| cranberry | 1/2 cup |
| raspberry | 1/2 cup |
| currant | 1/2 cup |
| Blueberry | 1/3 cup |
Recipes
Ginger roasted beef
Ingredients for 2 portions:
- 2 steaks without bones that were cut to stripes,
- 1 tablespoon of olive oil,
- 1 small light bulb chopped by cubes,
- 1 crushed clove of garlic,
- 2 small tomatoes cut into cubes,
- 1 teaspoon of ground ginger,
- 4 tablespoons of apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steaks over medium heat.
- If both sides are fried well, add onions, garlic and tomatoes.
- Mix the ginger, salt, pepper and vinegar in a cup, add to the meat, mix.
- Cover with a lid, reduce the fire and cook until the liquid evaporates.
- Be sprinkled with herbs.
The nutritional value of a part: 370 kcal, 27 grams fat, 7 grams of carbohydrates, 46 grams of protein.
Nourish Cobb-Salace
Ingredients (2 portions):
- 100 grams of ham,
- 4 tomatoes of the cherry cut into half,
- 30 grams of blue cheese,
- 2 cooked eggs,
- 2 cups of salad romano,
- Half of the avocado cut into cubes,
- 2 slices of bacon,
- 1 tablespoon of olive oil and cider amount
- 1 teaspoon of lemon juice and dijon -mustard,
- Salt and pepper taste.
Cut the ham with cubes and fry them with olive oil on the lodge.Cut the eggs with slices, cheese - cubes.Place all ingredients on the leaves of the salad in the form of stripes.Mix the refueling components and pour the salad.The nutritional value of a part: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Take a look at the recommendations of doctors to achieve the desired result and avoid possible side effects.
- Laying medical examination.This is the first and mandatory point of the program that should not be ignored.Keto diet is contraindicated in people with certain diseases.
- Read the list of permissible products carefully - it generally has to correspond to its gastronomic preferences.If you are the largest in the world, a lover of bananas, spaghetti and potatoes in a divine way, you should choose another weight loss system: The task of all your favorite dishes will immediately become too much stress for you, which definitely does not benefit your well -being and mood.
- Try not to plan any important things and work exploits in the first two weeks of nutrition.Remember that your body will be rebuilt at this time and works in a slow mode.
- Plan your time so that it is enough to cook food.Most products that are permitted in a keto diet require culinary processing, especially if you want to diversify your menu a little.
- Don't forget to add green vegetables to your diet: spinach, cucumbers, celery.They contain small carbohydrates, but at the same time it is a fiber source that ensures the normal function of the intestine.
- Drink at least 8 glasses of clean water a day to eliminate the likely smell of acetone and improve the work of the kidneys.
- Switch on the cold cold oil with high quality into your diet: it is the best source for triglycerides with medium length that easily turn into ketones.
- Don't be afraid to salt the food if you want: salt helps to restore the electrolyte balance that is disturbed on the keto-dit.
- Be sure to take the vitamin mineral complex.The keto diet is unbalanced and cannot provide your body all necessary substances.
- If you actively do sports with a high aerobic load, remember that your training potential can take off because the glycogen reserves in the muscles are reduced to keto-dit.
