All of us, especially women want to achieve the flawless figure, proudly wearing provocative clothes. Most of this seemingly logical plan of action: eat less, if you don't have to starve to eliminate the fat sports. The problem is that for a long time to resist such a system is impossible, after the totally predictable, where the weight fell back again plus. The exit from this vicious circle is that, although he will need the discipline, the patience, but the results won't be permanent muscle mass is not lost, the skin condition improves.
What is keto diet
Surprisingly, the keto diet was originally not the weight loss, as well as to improve the condition of the children suffering from epileptic seizures. In 1921, an endocrinologist rolling vodi he noticed for the first time, to the conditions, low-high-carbohydrate diet, the liver produces ketone bodies; in the same year therapist Russell Wilder called this the diet keto diet, and then began to use to treat epilepsy in those cases, when the medications don't yield results. Soon, the medical staff noticed that the patients are getting slimmer, it's easier — so the keto diet is a new direction. Most of the currently known low carb diets such as the Atkins diet, paleo diet, etc. later variations of the keto diet. How does that work?
For most people the idea of eating fats, to reduce weight seems to be paradoxical. Imagine that the mechanism of keto-diet, remember that the human metabolism. Carbohydrates are primary and the cheapest source of energy. Limited income the carbohydrates the body can't obtain energy from the degradation than glucose and is forced to use alternative sources of energy, i.e. fats, which are metabolized in the liver to form ketone bodies — a state called ketosis. According to many nutritionists, this diet is not only an effective tool in the struggle for a slender figure, but also significantly improves the condition of patients with such diagnosis as cancer, Alzheimer's disease, autism, schizophrenia, depression.
The effectiveness of the keto diet
It belongs to the rules of the keto diet gives excellent results. The number of lost kilos in a week can vary from 0, 5 2, 5, depending on the individual characteristics of the organism. Efficiency convinced many girls that don't know, to lose weight different diet; keto-diet is also very popular with the men and women involved in bodybuilding, because it doesn't lead to loss of muscle mass.
The advantages and disadvantages of the keto diet
How it worked — scientifically and practically — the advantages of this diet are the following:
- Proven. The state of ketosis promotes faster loss of body fat mass than the rest of the diet, for example, nishiiwai.
- The lack of hunger that you can eat foods on the allowed list.
- The keto diet is not a strict series of dishes select and combine products according to your preferences. You only need to comply with the general formula the consumption of fats, proteins, carbohydrates, ie, 75%:20%:5%.
- Keto-diet does not lead to loss of muscle mass. Going to lose weight at the expense of subcutaneous, visceral fat, and not muscle.
- Therapeutic and preventive value-related diseases such as cancer, Alheimer's disease, epilepsy, depression. Using the keto-diet in the treatment of these diseases, consult your doctor.
- The low glycemic index foods allowed keto diet, help to improve the condition of skin prone to acne.
Since the keto diet has a significant impact on the body, changing the way energy, without the negative side did not:
- A detailed list of contraindications (see the end of the article).
- The diet is not balanced, you will be given a medical examination.
- For the first 2 weeks in the body to occur the metabolic restructuring. Until this process is complete, you can experience fatigue, nausea, difficulty in concentration.
- One of the basic conditions of the ketosis phenomena — the smell of acetone breath, which you can also see the keto diet.
- In the stores, very limited selection of low carbohydrate foods, ready to eat, so you have to give food, lunch, a snack with you.
- Due to the lack of the diet, the cereals, fruits, most vegetables possible problems with the intestines.
Plan keto diet
Table: the list of permitted and forbidden foods
| Allowed foods | Foods that should be excluded |
| Butter, vegetable oil | The low-fat foods |
| Meat, fish, seafood | Sugar of all kinds |
| Eggs | Cereals, wheat products |
| Walnut | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes, a small amount | Potatoes, and other vegetables high in carbohydrates |
| The berries of a small amount | Legumes |
| Natural dairy products except milk | Corn |
| Wine, spirits — rum, brandy, whiskey (no more glasses per day) | Beer and all alcoholic beverages containing sugar |
Preparation for the diet and nutritional plan
This diet is a low carb diet, high fat intake, and moderate amounts of protein. There are several varieties of this diet:
- Standard this diet involves the intake of fats, proteins and carbohydrates in the proportion 75%:20%:5%.
- Cyclical keto diet is based on the system "5 days of food according to the rules of keto-diet — 2 days of high carbohydrate food or carbohydrate loading".
- Targeted keto diet includes the additional carbohydrate intake before or after exercise.
- Protein keto diet similar to the standard, but a higher proportion of protein in diet: the ratio of the fats, proteins, carbohydrates 60%:35%:5%.
Be aware that only the standard and protein diet or extensive clinical studies. Cyclic and targeted keto diet actively practicing the body-building fans, but the security has not been confirmed clinically so that you will only consider the standard version of the keto diet.
Approximately calculate how much you need to consume protein / day, you can use a simple formula: 1 gram protein / 1 kg body weight. 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, carbohydrates, many fats, carbohydrates, the day you need to consume — 300 20 g, respectively. However, you can increase the consumption of carbohydrates (but not more than 50 g / day). If the adaptation period, around 2 weeks — I still feel fatigue, concentration difficulties, try to slowly increase the carbohydrate intake by 5 grams a week. Let's start with the keto diet better slowly, gradually reducing the starch content of foods in the diet, that the process of reconstructing the metabolism of the most sensitive on the body, and then slowly out. Duration keto diet depends on the health, and the doctor, but to adhere to this diet, in less than a month makes sense, because half the time adaptation.
Sample menu (settings selected)
Breakfast
- Two eggs, bacon olive oil.
- Omelet, an egg, three proteins, mushrooms, spinach, herbs, topped with feta cheese.
- Half avocado, soft boiled egg, a slice of smoked salmon, 2 fried tomatoes.
Lunch
- Turkey, baked yoghurt, mushrooms, cheese, and herbs.
- A piece of steak or chicken, green salad, dressed with olive oil.
- Spinach salad with grilled shrimp (slice of salmon, chicken or beef), cubes of cheese to choose from, sprinkle the nuts, dried blueberries.
Dinner
- Steak grilled salmon steamed asparagus or broccoli sprinkled with butter.
- Mediterranean salad with hard-boiled egg, olives, cucumber, feta cheese, with olive oil salad.
Snack
- Almond-fruit smoothie, almond milk, cottage cheese or ricotta cheese, a handful of your favourite berries, a pinch of vanilla extract.
- A handful of nuts to choose from.
- Vegetable sticks (cucumber, celery), the guacamole.
- Cheese ball finely grated sharp cheese, plain yogurt, obalanya the chopped pistachios.
Table: the carbohydrate content of each product
| Product | The part that contains 6 g of carbohydrate |
| Avocado | 1/2 Db |
| Walnut | 30 g |
| Pine nuts | 30 g |
| Coconut milk | 3/4 Cup |
| Coconut (pulp) | 1/2 Cup |
| Almond | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower seeds | 1/4 Cup |
| Pistachio | 30 g (47 pistachios) |
| Peanut | 45 g |
| Yogurt whole milk | 100 ml |
| Cherry | 1/2 Cup |
| Strawberry | 2/3 Cup |
| Cranberry | 1/2 Cup |
| Raspberry | 1/2 Cup |
| Currant | 1/2 Cup |
| Blueberries | 1/3 Cup |
Recipes
Ginger fried beef
Ingredients for 2 servings:
- 2 steak, boneless, cut the above strips
- 1 tablespoon olive oil
- 1 small onion, diced,
- 1 clove crushed garlic,
- 2 small tomatoes, diced,
- 1 teaspoon ground ginger
- 4 tbsp apple cider vinegar
- salt and pepper.
- Pour oil in a frying pan, brown the meat over medium heat.
- If both sides are well browned, add the onions, garlic, tomatoes.
- Mix a Cup of ginger, salt, pepper, vinegar, add, stirring, to the meat.
- Cover, reduce heat, and cook until the liquid has evaporated.
- Serve, sprinkled with herbs.
Nutrition a dose: 370 calories, 27 grams of fat, 7 grams carbohydrate, 46 grams of protein.
Nutritious Cobb salad
Ingredients (2 servings):
- 100 grams of ham,
- 4 tomatoes, cut in half
- 30 g blue cheese,
- 2 boiled eggs,
- 2 cups of Roman lettuce,
- half an avocado, diced,
- 2 slices bacon,
- 1 tablespoon of olive oil, apple cider vinegar
- 1 teaspoon of lemon juice, Dijon mustard,
- salt and pepper to taste.
Cut the ham cubes and toast them, sprinkle olive oil into the pan. Eggs, sliced, cheese cubes. Put all the ingredients in the salad leaves in the form of strips. Mix the ingredients for the filling and pour into the salad. Nutrition a dose: 208 calories, 8 g fat, 3 g carbohydrate, 31 g protein.
If you have decided to follow the keto diet
Read the recommendations on the doctors to more quickly reach the desired result, to avoid possible side effects.
- Undergo a medical examination. This is the first mandatory point of the programme, which should not be overlooked. This diet is contraindicated in people with certain medical conditions.
- Carefully read the list of allowed foods — it usually fits your preferences. If you're the world's biggest fan of bananas, spaghetti and potato salad, then choose a different weight loss system: the rejection of all your favorite foods will soon be overloaded with stress that only you will be eligible for the health mood.
- Try not to plan for the first two weeks the diet is not an important Case, as well as workforce feats. Remember that at this time the body will adjust in accordance with the slow movement.
- Plan your time, so enough with the cooking. Most of the foods allowed on the keto diet requires cooking, especially if you want to add a little fun to the menu.
- Don't forget to include in your diet green vegetables: spinach, cucumber, celery. They contain few carbohydrates, but a source of fiber, which ensures the normal functioning of the intestine.
- Drink at least 8 glasses of pure water a day to eliminate any odor, acetone, and improve the functioning of the kidney.
- To include the diet quality coconut oil cold-pressed: this is the best source of triglycerides of medium length, which is easily converted to ketones.
- Don't be afraid to season the food, if you want: the salt helps restore electrolyte balance, which disturbed the keto diet.
- Make sure that the vitamin-mineral complex. Keto-balanced diet cannot provide the body all the necessary nutrients.
- If you are active in sports with high aerobic load, remember that the training capacity can be reduced, as the keto diet, the glycogen stores of the muscles, is reduced.
