All of us, especially fair sex, want to achieve an impeccable figure and proudly wear open clothes.Most of us are at first glance for a very logical action plan: less here - or even hunger - the exclusion of fat, sports actively playing.The problem is that it is impossible to withstand such a regime for a long time and after a completely predictable crash, the canceled kilograms return to the plus.There is a solution from this closed circle, though it also requires discipline and patience from you, but the result will be stable, the muscle mass will not be lost and the skin condition will improve.
What is Keto-diet
Surprisingly, Keto-diet was initially designed not for weight loss, but for improving the condition of children with epileptic seizures.In 1921, endocrinologist Rolin Woodite first noticed that under the high screw conditions, the liver produces ketone bodies;In the same year, therapist Russell Wilder called such a diet for Keto-Diet and began using it to treat epilepsy in cases where drugs did not work.Soon medical staff noted that patients became more difficult and easier, so Keto's diet adopted a new developmental direction.Most of the well-known low carbon diets, such as Atkins, Paleo diet, etc., are later keto-diet variations.How does it work?
For most people, the idea of eating weight reducing fats seems paradoxical.To represent the Keto-Dodo mechanism, we recall how human metabolism works.Carbohydrates are the main and affordable source of energy.In the case of limited carbohydrate intake, the body can no longer consume energy by dividing glucose and is forced to use alternative energy sources, ie fats that are treated with ketone organs - this condition is called ketos.According to many nutrients, Keto-diet is not only an effective way to fight a weak figure, but it can also significantly improve the condition of patients such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Keto-diet efficiency
Considering all the rules of the Keto diet, it gives excellent results.The number of losing pounds per week may vary from 0, 5 to 2.5, depending on the individual characteristics of the body.Her efficiency was convinced by many girls who could not lose weight with other diets;Keto's diet is also very popular among men and women engaged in bodybuilding, as it does not cause muscle mass loss.
The pros and cons of Keto-diet
Confirmed - scientifically and practically - the advantages of this power regime include:
- Confirmed efficiency.The condition of ketosis promotes fatty body fats faster than other diets, for example, low.
- Lack of hunger: You can always eat bites from the list allowed.
- There is no strict sequence of dishes in Keto Dita, you can choose and combine products according to your preferences.You only have to protect the total formula for fats, proteins and carbohydrates, ie 75%: 20%: 5%, respectively.
- Keto diet does not cause muscle mass loss.Weight becomes subcutaneous and due to visceral fats, not muscle.
- Therapeutic and prophylactic significance of diseases such as cancer, algeimeric disease, epilepsy, depression.To treat Keto-diet for the treatment of these diseases, consult a specialist.
- The low glycemic index of products permitted for Keto-diet helps to improve skin condition prone to rash.
Since Keto-diet has a significant effect on the body, changing the metabolic paths of energy, without disadvantages, it was also not:
- An extensive 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, metabolic restructuring will occur in your body.Before this process is completed, you can experience fatigue, nausea and concentration difficulties.
- One of the phenomena that accompanies the state is the smell of acetone from the mouth, which you can also get keto-diet.
- The stores are very limited to the choice of low carbon products that are ready to use, so you will have to take lunch and snacks with you.
- Due to the lack of grain, fruits and vegetables in the diet, intestinal problems are possible.
Keto-diet plan
Table: List of permitted and prohibited products
| Permitted products | Products that should be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar with all types |
| Testicle | Cereals, flour products |
| Nut | Fruit, dried fruit |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other vegetables in high carbohydrates |
| A little berries | Parcovies |
| Natural dairy products except for milk | Corn |
| Dry wine, from strong drinks - rum, brandy, whiskey (no more than a cup per day) | Beer and all alcoholic beverages containing sugar |
Diet and Dennis Plan
Keto diet is a low carbon diet, high levels of fat consumption and moderate amounts of protein.There are several types of this diet:
- Standard keto-diet involves consumption of fats, proteins and carbohydrates in a 75%ratio: 20%: 5%.
- Cyclic Ketoti diet is built "within 5 days of power for 5 days, in accordance with the rules of high carbon diet or carbohydrate loading".
- The target ketot diet involves the additional use of carbohydrates before and after exercise.
- The diet of protein is similar to the standard, but with a larger protein share in the diet: the ratio of fats, proteins and carbohydrates is 60%: 35%: 5%.
It should be borne in mind that only huge clinical trials are based on standard and protein diets.Cyclic and target keto-diets are actively using bodybuilders, but their safety is not clinically confirmed, so we will further discuss the standard version of Keto-diet.
To calculate how much you need a day for protein use, use a simple formula: 1 gram of protein per 1 kg.That is, if your weight is 80 kg, you should consume 80 grams of protein a day.Then, based on the ratio of proteins, fats and carbohydrates, we get a number showing how many fats and carbohydrates per day you have to consume - 300 and 20 grams, respectively.However, you can increase carbohydrate consumption (but no more than 50 grams per day).If after the end of the adaptation period - for about 2 weeks - you are still fatigue and difficulty with concentration, try to slowly increase carbohydrate consumption by 5 grams per week.It is best to start smoothly with Keto-diet, gradually reduce carbohydrate products in your diet to maximize the process of restructuring the metabolism for its body, and as well as slowly.The duration of Keto-diet depends on your well-being and your doctor's recommendations, but it is useless to observe this diet for less than a month, as half of this period adapts.
Estimated Menu (Choose options)
Breakfast
- Yaichitsa with two egg bacon in olive oil.
- One egg omel and three protein mushrooms, spinach and herbs feta cheese.
- Half an avocado, soft egg, slices of smoked salmon and 2 oven tomatoes.
Supper
- Baked turkey mushrooms, cheese and herbs in yogurt.
- Pieces of baked meat or chicken, with green lettuce, with olive oil.
- Spinach salad with shrimp-rills (salmon slices, chicken or beef), with solid cheese typing to choose, grated nuts and dried cranberries.
Supper
- Grill steak cooked with asparagus or broccoli, pour with butter.
- On the leaves of the Mediterranean, olive, cucumber, feta cheese lettuce with olive oil.
Meals
- Almond monk with almond milk with curd or ricotted cheese, a handful of berries and vanilla extract.
- A handful of nuts.
- Vegetable sticks (cucumbers, celery) with gukamol.
- Cheese balls made with finely grated spicy cheese, natural yogurt, chopped pistols.
Table: Carbohydrate content in some products
| Product | Part that contains 6 g of carbohydrates |
| Avocado | 1/2 computer |
| Walnuts | 30 g |
| Walnut | 30 g |
| Coconut milk | 3/4 of the glasses |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Kashu | 22 g |
| The seed of sunflower | 1/4 cup |
| Pistols | 30 g (47 pistols) |
| Crack | 45 g |
| All the milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberry | 2/3 of the glasses |
| Blueberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Harvest | 1/2 cup |
| Blueberry | 1/3 cup |
Recipes
Ginger fried beef
Ingredients for 2 parts:
- 2 steak without bones cut on top of the stripes,
- 1 tablespoon of olive oil,
- 1 small bulb with chopped cubes,
- 1 crushed garlic,
- 2 small tomatoes in chopped cubes,
- 1 teaspoon of underground tray,
- 4 tablespoons of apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steaks on medium heat.
- When both sides are well roasted, add onions, garlic and tomatoes.
- In a bowl, mix ginger, salt, pepper and vinegar, add, mix, meat.
- Cover with a lid, reduce the fire and cook until the liquid is evaporated.
- Serve with plants.
Nutritional value of one part: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nourishing kob-salt
Ingredients (2 parts):
- 100 grams of ham,
- Cherry 4 tomatoes cut in half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of salad in Romano,
- Half of the avocado cut into cubes,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple cider vine
- 1 teaspoon of lemon juice and digone mustard,
- Salt and pepper taste.
Cut the ham with cubes and sprinkle with olive oil.Eggs with cut slices, cheese - cubes.Put all ingredients on lettuce in the form of strips.Mix fuel components and pour the salad.Nutritional value of one part: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Check the doctor's recommendations to achieve the desired result as well as avoid possible side effects.
- Do a medical examination.This is the first and mandatory point of the program that should not be neglected.Keto diet is contraindicated in people with certain diseases.
- Carefully read the list of permitted products - it should generally match your gastronomic preferences.If you are the largest in the world, in the divine banana, spaghetti and potato lover, you have to choose another system of weight loss: abandoning all your favorite dishes will immediately become a great stress for you, which will not really benefit your well -being and mood.
- Try not to plan any important things and labor exploitation for the first two weeks of the diet.Remember that this time your body is restored and operated in slow mode.
- Plan your time so that it is enough to cook food.Most of the products allowed on Keto-diet require culinary processing, especially if you want to diversify your menu.
- Do not forget to include green vegetables in your diet: spinach, cucumber, celery.They contain small carbohydrates, but at the same time it is a fiber source that ensures normal functioning of the intestines.
- Drink at least 8 cups of clean water a day, eliminate the likely odor of acetone and improve the kidney function.
- Turn on high quality coconut oil with cold pressing in your diet: This is the best source of medium length triglycerides that can easily be turned into ketones.
- Do not be afraid of food salt if you want to: salt helps to restore the electrolyte balance that messes with Keto-diet.
- Make sure you get a vitamin-mineral complex.Keto's diet is unbalanced and cannot provide your body with all the necessary substances.
- If you are actively involved in sports with high aerobic load, keep in mind that your exercise potential may be reduced, as glycogen reserves in the muscles decrease on the Keto diet.
