All of us, especially the fair sex, want to achieve an impeccable figure and proudly wear open clothes.And most of us are for this seemingly quite a logical action plan: there is less - or even starve - to exclude fat, to actively play sports.The problem is that it is impossible to withstand such a regime for a long time, and after a completely predictable breakdown, the discarded kilograms return again with a plus.There is a way out of this closed circle, although it will also require discipline and patience from you, but the result will be stable, the muscle mass will not be lost, and the condition of the skin will improve.
What is a keto-diet
Surprisingly, Keto-diet was originally intended not at all for weight loss, but to improve the condition of children suffering from epileptic seizures.In 1921, the endocrinologist Rollin Woodite first noticed that in conditions of low -carb high -fat food, the liver produces ketone bodies;In the same year, the therapist Russell Wilder called such a diet for a keto-diet and began to use it to treat epilepsy in cases where drugs did not give a result.Soon, medical staff noted that patients have become harder and easier-so Keto diet received a new direction of development.Most of the now known low-carb diets, such as Atkins, Paleo diet, etc., are later variations of the keto-diet.How does she work?
For most people, the very idea of eating fats to reduce weight seems to be paradoxical.To imagine a keto-dodo mechanism, we recall how human metabolism works.Carbohydrates are the main and most affordable source of energy.In conditions of limited carbohydrate intake, the body is no longer able to receive energy by splitting to 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 nutritziologists, 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 diagnoses such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Keto-diet effectiveness
Provided to comply with all the rules of Keto diet gives 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.Her effectiveness was convinced by many girls who could not lose weight with other diets;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 power regime include:
- Proven effectiveness.The state of ketosis contributes to a faster loss of fatty body fat compared to other diets, for example, with low -fat.
- Lack of hunger: you can always have a bite to eat from the list of permitted ones.
- There is no strict sequence of dishes in Keto Dita, you can choose and combine products in accordance with your preferences.You only need to adhere to the total formula for the consumption of fats, proteins and carbohydrates, i.e. 75%: 20%: 5%, respectively.
- Keto diet does not lead to a loss of muscle mass.The weight goes due to subcutaneous and visceral fat, not muscles.
- Therapeutic and preventive value of diseases such as cancer, algeimer disease, epilepsy, depression.To use a keto-diet in the treatment of these diseases, consult a specialist.
- The low glycemic index of products allowed for keto-diet helps to improve the condition of the skin prone to acne.
Since the keto-diet has a significant effect on the body, changing the metabolic paths of energy, without negative sides, 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.Until this process is completed, you can experience fatigue, nausea and difficulties with concentration.
- One of the phenomena that accompanying the state is the smell of acetone from the mouth, which you can also encounter a keto-diet.
- The stores are very limited in the choice of low -carb products ready for use, so you will have to take food for lunch and snacks with you.
- Due to the lack of cereals, fruits and most vegetables in the diet, problems with the intestines are possible.
Keto-diet plan
Table: a list of permitted and prohibited products
| Allowed products | Products that need to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all types |
| Eggs | Cereals, 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, from strong drinks - rum, cognac, whiskey (no more than a glass per day) | Beer and all alcoholic drinks containing sugar |
Diet and power plan
Keto diet is a low-carb diet with a high level of fat consumption and a moderate amount of proteins.There are several varieties of this diet:
- Standard keto-diet implies the consumption of fats, proteins and carbohydrates in a ratio of 75%: 20%: 5%.
- A cyclic ketot diet is built according to the “5 days of power according to the rules of the keto-diet-2 days of high-carb diet, or carbohydrate loading”.
- The target ketot diet includes additional use of carbohydrates before and after training.
- The protein keto diet is similar to a standard, but with a larger protein share in the diet: the ratio of fats, proteins and carbohydrates is 60%: 35%: 5%.
It must be taken into account that only vast clinical studies are based on standard and protein diets.The cyclic and target keto-diets are actively practiced by bodybuilders-enthusiasts, but their safety is not confirmed clinically, so we will further consider the standard version of the keto-diet.
To approximately calculate how much you need to consume protein per day, use a simple formula: 1 gram of protein per 1 kg of weight.That is, if your weight is 80 kg, you should consume 80 grams of protein per day.Then, on the basis of the ratio of proteins, fats and carbohydrates, we get a number showing how many fats and carbohydrates per day you need to consume - 300 and 20 grams, respectively.However, you can increase the consumption of carbohydrates (but not more than 50 grams per day).If after the end of the adaptation period - about 2 weeks - you still feel fatigue and difficulties with concentration, try to slowly increase the consumption of carbohydrates by 5 grams per week.It is better to start a keto-diet smoothly, gradually reducing carbohydrate products in your diet in order to make the process of restructuring metabolism as sparing as possible for its body, and just as slowly get out of it.The duration of the keto-diet depends on your well-being and the recommendations of your doctor, but it makes no sense to observe this diet for less than a month, since half of this period will go to adapt.
Approximate menu (options for a choice)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- An omelet of one egg and three proteins with mushrooms, spinach and herbs sprinkled with feta cheese.
- Half of the avocado, soft -soft egg, a slice of smoked salmon and 2 stove tomatoes.
Dinner
- A turkey baked in yogurt with mushrooms, cheese and herbs.
- A piece of baked meat or chicken with a portion of green salad seasoned with olive oil.
- Spinach salad with shrimp-croils (pieces of salmon, chicken or beef), with dials of solid cheese to choose from, sprinkled with nuts and dried cranberries.
Dinner
- Grileh steak with boiled asparagus or broccoli, poured with butter.
- Mediterranean salad of boiled eggs, olives, cucumber, feta cheese with olive oil on salad leaves.
Snacks
- Almond-berry darkness of 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 sticks (cucumber, celery) with guacamole.
- Cheese balls made of finely grated spicy cheese with natural yogurt, poured in chopped pistachios.
Table: Carbohydrate content in some products
| Product | A portion containing 6 g of carbohydrates |
| Avocado | 1/2 pcs |
| Walnuts | 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 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 |
| 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 cut on top of stripes,
- 1 tablespoon of olive oil,
- 1 small bulb chopped by cubes,
- 1 crushed clove of garlic,
- 2 small tomatoes sliced in 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.
- When both sides are well fried, add onions, garlic and tomatoes.
- Mix ginger, salt, pepper and vinegar in a cup, add, mixing, to the meat.
- Cover with a lid, reduce the fire and cook until the fluid is evaporated.
- Serve sprinkled with herbs.
The nutritional value of one 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 tomatoes of cherry cut into half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of salad Romano,
- Half of the avocado sliced in cubes,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple cider vine
- 1 teaspoon of lemon juice and Dijon mustard,
- Salt and pepper taste.
Cut the ham with cubes and fry on the sprinkle sprinkled with olive oil.Cut the eggs with slices, cheese - cubes.Put all the ingredients on the leaves of the salad in the form of strips.Mix the refueling components and pour the salad.The nutritional value of one portion: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Check out the recommendations of doctors in order to rather achieve the desired result, as well as avoid possible side effects.
- Take a 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.
- Carefully read the list of allowed products - it must generally comply with your gastronomic preferences.If you are the biggest 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 definitely not benefit your well-being and mood.
- Try not to plan any important things and labor exploits for the first two weeks of the diet.Remember that at this time your body will be rebuilt and function in a slow mode.
- Plan your time so that it is enough to cook food.Most of the products allowed on a keto-diet requires culinary processing, especially if you want to diversify your menu a little.
- Do not forget to include green vegetables in your diet: spinach, cucumbers, celery.They contain little carbohydrates, but at the same time are a source of fiber, which will ensure the normal functioning of the intestines.
- Drink at least 8 glasses of clean water per day to eliminate the likely smell of acetone and improve the work of the kidneys.
- Turn on the high -quality coconut oil of cold pressing 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 want it: salt helps to restore the electrolyte balance that is disturbed on the keto-diet.
- Be sure to take the vitamin-mineral complex.Keto diet is unbalanced and cannot provide your body with all the necessary substances.
- If you are actively engaged in sports with a high aerobic load, keep in mind that your training potential may decrease, since glycogen reserves in the muscles are reduced on keto-diet.
