All of us, especially the fair sex, want to achieve an impeccably and proud figure we wear open clothes.And most of us are for this seemingly quite logical action plan: there is less, or even starving, to exclude fat, to actively practice sports.The problem is that it is impossible to resist said regime for a long time, and after a completely predictable breakdown, discarded kilograms return again with an advantage.There is an exit to this closed circle, although you will also require discipline and patience of 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-dieta?
Surprisingly, the keto-diet originally pretended nothing to lose weight, but to improve the condition that children suffering from epileptic attacks.In 1921, the Endocrinologist Rollin Woodite noticed for the first time that under low -fat food conditions, the liver produces ketone bodies;In the same year, Russell Wilder therapist called such a diet for a keto-dieta and began using it to treat epilepsy in cases where drugs did not give a result.Soon, medical staff said patients have become increasingly difficult and easier, as a keto diet received a new development address.Most of the low carbohydrate diets now known, such as Atkins, Paleo Diet, etc., are subsequent variations of the keto-dieta.How does she work?
For most people, the idea of eating fats to reduce weight seems to be paradoxical.To imagine a keto-dode mechanism, we remember how human metabolism works.Carbohydrates are the main and most affordable energy source.In conditions of limited carbohydrates intake, the body can no longer receive energy dividing 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, Ceto-Dieta is not only an effective means in the fight for a thin figure, but can also significantly improve the condition of patients with diagnoses such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Ceto-Dieta Effectiveness
Provided to meet 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.Its 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 who are dedicated to bodybuilding, since it does not lead to a loss of muscle mass.
Pros and cons of keto-diets
The confirmed advantages, scientific and practically, of this power regime include:
- Proven effectiveness.The state of ketosis contributes to a faster loss of fat fat compared to other diets, for example, with low fat.
- Lack of hunger: You can always eat something from the list of those allowed.
- There is no strict sequence of dishes in Keto Dita, you can choose and combine products according to your preferences.You only need to adhere to the total formula for the consumption of fats, proteins and carbohydrates, that is, 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 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 allowed products for keto-dieta helps improve the condition of the skin prone to acne.
Since the keto-dieta has a significant effect on the body, changing the metabolic paths of energy, without negative sides, it was not: either:
- An extensive list of contraindications (see at the end of the article).
- The diet is not balanced, so it is necessary to submit periodically to a medical exam.
- 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 accompany the State is the smell of acetone of the mouth, which you can also find a diet keto.
- The stores 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, fruits and most vegetables in the diet, they are possible problems with intestines.
Ceto-Dieta Plan
Table: a list of allowed and prohibited products
| Allowed products | Products that need to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, shellfish | Sugar in all kinds |
| Eggs | Cereals, flour products |
| Balls | Fruits, dry fruits |
| Green vegetables, mushrooms, tomatoes in small amounts | Potatoes and other high carbohydrate vegetables |
| Small berries | Legumes |
| Natural dairy products, except milk | Corn |
| Dry wine, strong drinks: rum, cognac, whiskey (no more than one glass per 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 several varieties of this diet:
- Standard diet keto implies the consumption of fats, proteins and carbohydrates in a proportion of 75%: 20%: 5%.
- A Ketot cyclical diet is built according to the "5 days of power in accordance with the rules of the Ceto-Dieta-2 diet diet high in carbohydrates or carbohydrate load."
- The target Ketot diet includes the additional use of carbohydrates before and after training.
- The protein hecting diet is similar to a standard, but with a greater participation of protein in the diet: the proportion of fats, proteins and carbohydrates is 60%: 35%: 5%.
It should be taken into account that only vast clinical studies are based on standard diets and proteins.The cyclicals and keto-diet objective are actively practiced by the bodybuilders of the main ones, but their safety is not confirmed clinically, so we will consider the standard version of the keto-dieta further.
To calculate approximately how much you need to consume proteins per day, use a simple formula: 1 gram of protein by 1 kg of weight.That is, if its weight is 80 kg, it must consume 80 grams of protein per day.Then, on the basis of the ratio of proteins, fats and carbohydrates, we get a number that shows how many fats and carbohydrates per day it needs to consume: 300 and 20 grams, respectively.However, carbohydrate consumption can increase (but no more than 50 grams per day).If after the end of the adaptation period, approximately 2 weeks, it still feels fatigue and difficulties with concentration, try to slowly increase carbohydrates by 5 grams per week.It is better to start a keto-dieta without problems, gradually reducing carbohydrate products in their diet to make the process of restructuring the metabolism as saving as possible for your body, and what comes out slowly from it.The duration of the keto-dieta 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 adapt.
Approximate menu (options for an choice)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- An egg tortilla and three proteins with mushrooms, spinach and herbs sprayed with feta cheese.
- Half of avocado, soft egg, a slice of smoked salmon and 2 stove tomatoes.
Dinner
- A yogurt baked 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 (pieces of salmon, chicken or beef), with solid cheese dials to choose, sprayed with nuts and dried blueberries.
Dinner
- Grileh fillet with boiled asparagus or broccoli, poured with butter.
- Mediterranean salad of boiled eggs, olives, cucumber, feta cheese with olive oil on salad leaves.
Snacks
- Darkness of almond milk almond 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 into chopped pistachos.
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 |
| Pistachos | 30 g (47 pistachos) |
| 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
Roasted ginger meat
Ingredients for 2 portions:
- 2 Filets without bones cut at the top of the stripes,
- 1 tablespoon of olive oil,
- 1 small bulb chopped by cubes,
- 1 clove of crushed garlic,
- 2 small tomatoes cut into cubes,
- 1 teaspoon of ground ginger,
- 4 tablespoons of apple vinegar,
- Salt, pepper.
- Pour the oil into the pan, the brown fillets over medium heat.
- When both sides are very fried, add onions, garlic and tomatoes.
- Mix the ginger, salt, pepper and vinegar in a cup, add, mix, to meat.
- Cover with a lid, reduce the fire and cook until the liquid evaporates.
- Serve sprayed with herbs.
The nutritional value of a portion: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nutritious Cobb Salace
Ingredients (2 portions):
- 100 grams of ham,
- 4 cherry tomatoes cut in the middle,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of Roman salad,
- Half of the avocado cut into cubes,
- 2 bacon slices,
- 1 tablespoon of olive oil and apple vine
- 1 teaspoon of lemon juice and dijon mustard,
- Salt and pepper taste.
Cut the ham with cubes and fry the pinch sprinkled with olive oil.Cut the eggs with slices, cheese - cubes.Place all the ingredients in the sheets of the salad in the form of strips.Mix the fuel replenishment 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
See the doctors' recommendations to achieve the desired result, as well as avoid possible side effects.
- Take a medical exam.This is the first and mandatory program 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 comply with its gastronomic preferences.If you are the greatest in the world, a bananas, spaghetti and potato lover in a divine way, you must choose another weight loss system: the abandonment of all your favorite dishes will immediately become for you, which will definitely not benefit your well -being and mood.
- Try not to plan important things and labor exploits during the first two weeks of the diet.Remember that at this time your body will be rebuilt and will work in a slow way.
- Plan your time to be enough to cook food.Most of the products allowed in a keto-diet require culinary processing, especially if you want to diversify your menu a bit.
- Do not forget to include green vegetables in your diet: spinach, cucumbers, celery.They contain small carbohydrates, but at the same time there is a fiber source, which will guarantee the normal functioning of the intestines.
- Drink at least 8 glasses of clean water per day to eliminate the probable acetone smell and improve the work of the kidneys.
- Turn on the high quality of cold pressure coconut oil in its diet: it is the best source of medium length triglycerides, which easily become ketones.
- Do not be afraid of salt from food if you want it: salt helps restore the electrolytic balance that will be altered in the keto-dieta.
- Be sure to take the vitamin-mining complex.The keto diet is unbalanced and cannot provide your body all necessary substances.
- If it is actively dedicated to sports with a high aerobic load, keep in mind that its training potential may decrease, since glycogen reserves in the muscles are reduced in keto-dieta.
