All of us, especially fair sex, want to achieve a flawless figure and proudly wear open clothes.And most of us are at first glance a very logical plan of action: there is less - or even starvation - to exclude fat, to exercise actively.The problem is that it is impossible to withstand such a regimen for a long time and after a completely predictable breakdown, the discarded pounds 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, muscle mass will not be lost and the skin condition will improve.
What is Keto Dyet
Surprisingly, the ket-diet was originally intended at all for weight loss, and for improving the condition of children suffering from epileptic seizures.In 1921, endocrinologist Rolin Wedita for the first time noticed that, under conditions of low foods with a high content of carbon fat, the liver produced ketone bodies;In the same year, therapist Russell Wilder called such a diet for the keto diet and began to use it to treat epilepsy in cases where medicines did not work.Soon, medical staff noted that patients have become more difficult and easier to diet have received a new direction of development.Most of the now-known low carbohydrate diets, such as Atkini, Paleo Diet, etc., are later variations of keto-diet.How does it work?
For most people, the very idea of eating fat for weight loss seems to be paradoxical.In order to imagine a mechanism for the Keto too, we remember 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 forced to use alternative energy sources, that is, fat that is treated in the liver with the formation of ketone bodies - this condition is called ketosis.According to many foods, the ket-diet is not only an effective remedy in the fight 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.
Ket-diet efficiency
Submitted to follow all the rules of the Keto diet produces excellent results.The number of lost pounds a week can range from 0, 5 to 2.5, depending on the individual characteristics of the body.Her effectiveness was convinced of many girls who could not lose weight with other diets;Keto Diet is also very popular with men and women involved in bodybuilding as it does not lead to loss of muscle mass.
Pluses and disadvantages of ket-diet
Confirmed - scientifically and practically - the benefits of this regime of power include:
- Proven efficiency.Ketosa's condition contributes to faster fat loss compared to other diets, such as low fat.
- Lack of hunger: You can always eat from the list of authorized.
- In Keto Dita there is no strict sequence of dishes, you can choose and combine products in accordance with your preferences.All you have to do is stick to the general formula for the consumption of fats, proteins and carbohydrates, ie.respectively 75%: 20%: 5%.
- Keto Diet does not lead to loss of muscle mass.The weight is due to subcutaneous and visceral fat, not the muscles.
- Therapeutic and preventive value of diseases such as cancer, algiemic disease, epilepsy, depression.To use the 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.
Because the ket-diet has a significant effect on the body, changing the metabolic pathways of energy, without negative sides, it was also not:
- 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.
- During the first 2 weeks, a metabolic restructuring will occur in your body.Until this process is done, you can experience fatigue, nausea and difficulty with concentration.
- One of the phenomena that accompany the condition is the smell of acetone from the mouth, which you can also meet the keto diet.
- The stores are very limited in the choice of low carbohydrate products, so you will need to eat lunch and snacks with yourself.
- Due to the lack of cereals, fruits and most vegetables in the diet, bowel problems are possible.
Ket-dietary plan
Table: A list of authorized and prohibited products
| Allowed products | Products to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all kinds |
| Eggs | Cereals, flour |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other high carbohydrate vegetables |
| Small fruits | Legume |
| Natural dairy products except milk | Corn |
| Dry wine, from strong drinks - rum, cognac, whiskey (no more than a glass a day) | Beer and all alcoholic beverages containing sugar |
A diet and power plan
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:
- The standard Keto-division involves the consumption of fats, proteins and carbohydrates in a ratio of 75%: 20%: 5%.
- A cyclic diet for keto is built according to "5 days of power according to the rules of Keto-Diet 2 days on a diet high in carbohydrates or carbohydrate load".
- Ketota's target diet includes additional use of carbohydrates before and after exercise.
- The protein keto diet is similar to 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 targeted keto-diet are actively practiced by enthusiasts, but their safety is not confirmed clinically, so we will further look at the standard version of the Keto Diet.
To calculate approximately how much you need to consume a protein per day, use a simple formula: 1 gram of protein per 1 kg weight.That is, if your weight is 80 kg, you should consume 80 grams of protein per day.Then, based on the ratio of proteins, fats and carbohydrates, we get a number showing how much fat and carbohydrates a day you have 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 have fatigue and difficulty with concentration, try to slowly increase the consumption of carbohydrates by 5 grams a week.It is better to start a smooth Keto-Diet, gradually reducing carbohydrate products in your diet to make the metabolism restructuring process as difficult for its body and just as slowly escape from it.The duration of the Keto-Diet depends on your well-being and your doctor's recommendations, but there is no point in observing this diet in less than a month, as half of this period will go to adapt.
Approximate menu (selection options)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- One egg omelette and three proteins with mushrooms, spinach and herbs sprinkled with feta cheese.
- Half of the avocado, the soft egg, a slice of smoked salmon and 2 tomatoes.
Dinner
- Turkey baked in yogurt with mushrooms, cheese and herbs.
- A piece of roast meat or chicken with a serving of lettuce seasoned with olive oil.
- Spinach salad with shrimp-folding (pieces of salmon, chicken or beef), with hard cheese dials 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 the salad leaves.
Snacks
- Almond-bears darkness of almond milk with cottage cheese or ricot cheese, a handful of favorite fruits 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 sliced pistachios.
Table: Carbohydrate content in some products
| Product | Part containing 6 g of carbohydrates |
| Avocado | 1/2 pc |
| Nuts | 30 g |
| Cedar nuts | 30 g |
| Coconut milk | 3/4 glasses |
| Coconut (cellulose) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistol | 30 g (47 pistachio) |
| 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 roast beef
Ingredients for 2 servings:
- 2 boneless steak cut on the stripes,
- 1 tablespoon of olive oil,
- 1 small bulb cut with cubes,
- 1 crushed cloves of garlic,
- 2 small tomatoes cut into cubes,
- 1 teaspoon of ground ginger,
- 4 tablespoons of apple cider vinegar,
- Salt, pepper.
- Pour the butter into a pan, brown steaks over medium heat.
- When both sides are well fried, add onions, garlic and tomatoes.
- Mix ginger, salt, black pepper and vinegar in a glass, add, mix, to the meat.
- Cover with a lid, reduce heat and cook until the liquid is evaporated.
- Serve sprinkled with herbs.
The nutritional value of one part: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nourishing Kobus-Salas
Ingredients (2 servings):
- 100 grams of ham,
- 4 tomatoes cherry, cut in half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of Romano salad,
- Half of the avocado cut into cubes,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple vine
- 1 teaspoon of lemon juice and Dijon mustard,
- Taste of salt and pepper.
Cut the ham with cubes and fry on the sprinkling, sprinkled with olive oil.Cut the eggs with slices, cheese - cubes.Place all the ingredients on the leaves of the salad in the form of strips.Mix the fuel charging components and pour the salad.The 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
See the doctors' recommendations to achieve the desired result, as well as to avoid possible side effects.
- Get 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 authorized products - it should usually match your gastronomic preferences.If you are the largest in the world, a banana lover, spaghetti and potatoes in a divine way, you should choose another weight loss system: abandoning 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 work features for the first two weeks of the diet.Remember that at this time your body will be restored and functioning in slow mode.
- Plan your time so it is enough to cook food.Most of the Keto Diet products require culinary processing, especially if you want to diversify your menu a little.
- Be sure to include green vegetables in your diet: spinach, cucumbers, celery.They contain small carbohydrates, but at the same time 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 likely odor of acetone and improve your kidney function.
- Include the high quality Coconut oil from cold pressing in your diet: this is the best source of medium length triglycerides, which easily becomes ketones.
- Do not be afraid to solve food if you want: Salt helps to restore the balance of electrolyte, which is disturbed to 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 involved in high aerobic load sports, keep in mind that your training potential may decrease as glycogen stores are reduced to the keto diet.
