All of us, in particular fair sex, want to obtain an impeccable figure and proudly wear open clothes.And most of us are for this apparently a logical action plan: there is less - or even starve - to exclude fat, actively sports.The problem is that it is impossible to resist such a regime for a long time and, after a completely predictable break, the discarded kilograms return again with an advantage.There is a way out of this closed circle, even if it will also require discipline and patience from you, but the result will be stable, the muscle mass will not be lost and the skin conditions will improve.
What is a keto diet
Surprisingly, the Keto-Diet was originally intended for weight loss, but to improve the conditions of children who suffer from epileptic convulsions.In 1921, the endocrinologist Rollin Woodrite noticed for the first time that in high fat food conditions with low carbohydrates, the liver produces ketone bodies;In the same year, the therapist Russell Wilder called such a diet for a keto diet and started using it to treat epilepsy in cases where drugs did not give a result.Soon, the medical staff noticed that patients became more difficult and easier from a new development management.Most of the low -known carbohydrate diets now known, such as Atkins, Paleo Diet, etc., are subsequent variations of the Keto diet.How does it work?
For most people, the very idea of eating fat to reduce weight seems to be paradoxical.To imagine a Keto-Dodo mechanism, we remember how human metabolism works.Carbohydrates are the main and most convenient source of energy.In conditions of limited intake of carbohydrates, the body is no longer able to receive energy by dividing in glucose and is forced to use alternative energy sources, that is, fats that are processed in the liver with the formation of ketone bodies - this condition is called ketosis.According to many nourishments, Keto-Diet is not only an effective means in the struggle for a slender figure, but is also able to significantly improve the condition of patients with diagnosis such as cancer, alzheimer's disease, autism, schizophrenia and depression.
Effectiveness of the Keto diet
Provided to conform to all the rules of the keto diet gives excellent results.The number of kilograms lost per week can vary from 0, 5 to 2.5, depending on the individual characteristics of the body.His effectiveness was convinced by many girls who could not lose weight with other diets;The keto diet is also very popular among men and women engaged in bodybuilding, since it does not lead to a loss of muscle mass.
Pros and cons of Keto-Diets
The confirmed - scientifically and practically - the advantages of this regime of power include:
- Proven effectiveness.The state of ketosis contributes to a faster loss of fat fat than other diets, for example with low fat content.
- Lack of hunger: you can always have a bite to eat from the list of those allowed.
- There is no rigorous sequence of dishes in Keto fingers, you can choose and combine products in accordance with your preferences.You just have to join the total formula for the consumption of fat, proteins and carbohydrates, or 75%: 20%: 5%, respectively.
- The keto diet does not lead to a loss of muscle mass.The weight is due to subcutaneous and visceral fat, not to the muscles.
- Therapeutic and estimate value of diseases such as cancer, algeimer disease, epilepsy, depression.To use a diet with the diet in the treatment of these diseases, consult a specialist.
- The low glycemic index of the products allowed for the Keto-Diet helps to improve the skin conditions subject to acne.
Since the keto diet has a significant effect on the body, changing the metabolic energy paths, without negative sides, it was not: it was not:
- A large list of contraindications (see at the end of the article).
- The diet is not balanced, so it is necessary to periodically undergo a medical examination.
- In the first 2 weeks, the metabolic renovation will occur in your body.Until this process is completed, you can experience fatigue, nausea and difficulty with concentration.
- One of the phenomena that accompany the state is the smell of the acetone from the mouth, which you can also meet a diet with the kesto.
- The shops are very limited in the choice of low carbohydrate products ready for use, so you will have to take food for lunch and snacks with you.
- Due to the lack of cereals, fruit and most vegetables in the diet, problems with the intestine are possible.
Keto-Diet plan
Table: a list of allowed and prohibited products
| Allowed products | Products that must be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all kinds |
| Egg | Cereals, flour products |
| Walnuts | Fruit, dried fruit |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other high carbohydrate vegetables |
| Small berries | Legumes |
| Dairy products -Natural Casearies, except the milk | Corn |
| Dry wine, with strong drinks - rum, cognac, whiskey (no more than one glass a day) | Beer and all alcoholic beverages containing sugar |
Diet and power plan
The keto diet is a low carbohydrate diet with a high level of fat consumption and a moderate amount of protein.There are different varieties of this diet:
- Keto-Diet Standard implies the consumption of fats, proteins and carbohydrates in a 75%ratio: 20%: 5%.
- A cyclical Ketot diet is built according to the "5 days of power according to the rules of the days of the A-Diet-2 diet of high carbohydrate diet or carbohydrate".
- The Ketot target diet includes further use of carbohydrates before and after training.
- The keto protein diet is similar to a standard, but with a wider protein share in the diet: the ratio between fats, proteins and carbohydrates is 60%: 35%: 5%.
It should be considered that only vast clinical studies are based on standard and protein diets.The cyclical diets and target that Keto are actively practiced by Bodybuilders-Enthusiasts, but their safety is not clinically confirmed, so we will further consider the standard version of the keto diet.
To calculate approximately how much it is necessary to consume protein a day, use a simple formula: 1 gram of protein for 1 kg of weight.That is, if your weight is 80 kg, you should consume 80 grams of proteins per day.So, based on the ratio between proteins, fats and carbohydrates, we get a number that shows how many fats and carbohydrates per day you have to consume - respectively 300 and 20 grams.However, it is possible to increase the consumption of carbohydrates (but no more than 50 grams per day).If after the end of the adaptation period - about 2 weeks - you still feel fatigue and difficulty with concentration, try to slowly increase the consumption of carbohydrates by 5 grams per week.It is better to start a diet easily, gradually reducing carbohydrate products in your diet to make the metabolism restructuring process as much as possible for its body, and equally slowly get out of it.The duration of the Keto diet depends on your well -being and the doctor's recommendations, but it makes no sense to observe this diet for less than a month, since half of this period will adapt.
Approximate menu (options for a choice)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- An omelette of an egg and three proteins with mushrooms, spinach and herbs sprinkled with feta cheese.
- Half of the avocado, soft egg, a slice of smoked salmon and 2 tomatoes.
Dinner
- A turkey cooked in yogurt with mushrooms, cheese and herbs.
- A piece of cooked meat or chicken with a portion of green salad seasoned with olive oil.
- Spinach salad with strokes of prawns (pieces of salmon, chicken or beef), with solid cheese quadrants to choose from, sprinkled with walnuts and dry red blueberries.
Dinner
- Grileh steak with boiled asparagus or broccoli, poured with butter.
- Mediterranean salad of hard -boiled eggs, olives, cucumber, feta cheese with olive oil on salad leaves.
Snack
- Darkness to the mobile almond almonds almonds with cottage cheese or cheese ricott, a handful of favorite berries and a pinch of vanilla extract.
- A handful of walnuts to choose from.
- Vegetable stick (cucumber, celery) with Guacamole.
- It seems of cheese made in finely grated spicy cheese with natural yogurt, poured into chopped pistachios.
Table: Carbohydrate content in some products
| Product | A portion containing 6 g of carbohydrates |
| Avocado | 1/2 PC |
| Walnuts | 30 g |
| Cedar walnuts | 30 g |
| Coconut | 3/4 glasses |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (23 dice) |
| Also | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistachios | 30 g (47 pistachios) |
| Hazelnut | 45 g |
| Whole milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberries | 2/3 glasses |
| Blueberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Currant | 1/2 cup |
| Blueberry | 1/3 cup |
Recipes
Roast meat with ginger
Ingredients for 2 portions:
- 2 steaks without bones cut over the strips,
- 1 tablespoon of olive oil,
- 1 small bulb cut by cubes,
- 1 crushed garlic nail,
- 2 small tomatoes cut into cubes,
- 1 teaspoon of ginger on the ground,
- 4 tablespoons of apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steaks 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, mixing, to the meat.
- Cover with a lid, reduce the heat and cook until the fluid is evaporated.
- Serve sprinkled with herbs.
The nutritional value of a portion: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nourishing Cobb-Salace
Ingredients (2 portions):
- 100 grams of ham,
- 4 cherry tomatoes cut in half,
- 30 grams of blue cheese,
- 2 hard eggs,
- 2 cups of Roman salad,
- Half of the cubed avocado,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple cider screw
- 1 teaspoon of lemon juice and fasting mustard,
- Salt and pepper flavor.
Cut the ham with cubes and fry on sprinkling sprinkled with olive oil.Cut the eggs with slices, cheese - cubes.Put all the ingredients on the exhaust leaves in the form of strips.Mix the supply components and pour the salad.The nutritional value of a portion: 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 doctors' recommendations in order to rather obtain the desired result, as well as avoiding 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 in people with certain diseases.
- Read carefully the list of allowed products: it must generally respect 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 abandonment of all your favorite dishes will immediately become too much stress for you, which will surely not benefit your well -being and mood.
- Try not to plan important things and manodic exploits for the first two weeks of the diet.Remember that at this moment your body will be reconstructed and function in slow mode.
- Plan your time so that it is sufficient to cook food.Most of the products allowed on a keto diet require culinary processing, especially if you want to diversify the menu a little.
- Do not forget to include green vegetables in your diet: spinach, cucumbers, celery.They contain small carbohydrates, but at the same time they are a source of fiber, which will guarantee the normal functioning of the intestine.
- Drink at least 8 glasses of clean water a day to eliminate the probable smell of acetone and improve the work of the kidneys.
- Turn on the high quality cold pressure oil in your diet: it is the best source of medium length triglycerides, which easily turn into ketones.
- Do not be afraid to salt the food if you wish: the salt helps to restore the balance of the electrolytic which is disturbed on the keto diet.
- Make sure to take the vitamin mineral complex.The keto diet is unbalanced and cannot provide your body with all the necessary substances.
- If you are actively engaged in sport with a high aerobic load, keep in mind that the training potential can decrease, since the glycogen reserves in the muscles are reduced on the keto diet.
