All of us, especially fair sex, want to reach the perfect figure and proudly wear open clothes.And most of us are for this logic action plan: some are less - or even starvation - to exclude fat, to actively play sports.The problem is that it is impossible to hold such a regime for a long time, and after a true fraction -it can be predicted, the kilogram removed again with plus.There is a way out of this closed circle, although it also requires your discipline and patience, but the result will be stable, the muscle mass will not disappear, and the skin condition will improve.
What is keto-diet
Surprisingly, keto-diet was originally not intended for weight loss, but to improve the condition of children suffering from epilepsy.In 1921, the endocrinologist Rollin Woodite began to realize that in low -fat foods, the liver produced ketone's body;In the same year, Russell Wilder therapist called for such a diet for keto-diet and began to use it to treat epilepsy in cases where drugs did not produce.Shortly thereafter, medical staff said that patients had become more difficult and easier-to have Keto accepting new development.Most low carbohydrate diets, such as Atkins, Paleo diets, and others, then keto-diet variations.How does he work?
For most people, the idea of eating fat to lose weight is like a paradox.To imagine the keto-dodo mechanism, we remember how human metabolism works.Carbohydrates are the main and most affordable sources of energy.In a limited number of carbohydrate intake, the body can no longer receive energy by separating glucose and has to use alternative energy sources, which is processed in the liver with the formation of ketone body - this condition is called ketosis.According to many nutritziologists, keto-diet is not only an effective way in the struggle for a slimy figure, but can also improve the condition of patients with diagnosis such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Keto-diet effectiveness
Provided to comply with all Keto Diet Rules to provide excellent results.The number of pounds lost per week can change from 0, 5 to 2.5, depending on the individual characteristics of the body.Her effectiveness is convinced by many girls who cannot lose weight with other diets;Keto diet is also very popular among men and women involved in bodybuilding, as it does not cause loss of muscle mass.
The advantages and disadvantages of keto-diets
Certified - scientifically and practical - the advantages of this power regime include:
- Effectiveness is proven.The condition of ketosis contributes to the loss of body fat faster than other diets, for example, low.
- Lack of hunger: You can always eat from the allowed list.
- There is no strict sequence of dishes in Keto Tima, you can choose and combine products according to your preferences.You only need to adhere to the overall formula for the use of fat, protein and carbohydrates, which is 75%: 20%: 5%, each.
- Keto diet does not cause loss of muscle mass.Weight is caused by subcutaneous fat and deep, not muscle.
- Therapeutic values and prevention of diseases such as cancer, algeimer's disease, epilepsy, depression.To use keto-diet in the treatment of the disease, consult a specialist.
- The low glycemic index of products allowed for keto-diet helps improve acne-exposed skin conditions.
Because keto-diet has a significant effect on the body, changing the metabolic pathway, without the negative side, it does not:
- A broad list of contraindications (see at the end of the article).
- The diet is unbalanced, so it is necessary to have a medical examination regularly.
- In the first 2 weeks, metabolic restructuring will occur in your body.Until this process is complete, you can experience fatigue, nausea and difficulty with concentration.
- One of the phenomena that accompanies the country is the odor of acetone from the mouth, which you can also find keto-diet.
- This store is very limited in the choice of low -product products, so you need to take food for lunch and snacks with you.
- Due to the lack of cereals, fruits and most of the vegetables in the diet, problems with the intestines are possible.
Keto-diet plan
Table: List of products allowed and prohibited
| Authorized Product | Products that need to be excluded |
| Cream oil and vegetables | A small product |
| Meat, fish, seafood | Sugar in all kinds |
| Egg | Cereals, flour products |
| Bean | Fruits, dried fruits |
| Vegetables -green, mushrooms, tomatoes in small quantities | Potatoes and vegetables -other high carbohydrates |
| Berry | Nut |
| Natural dairy products, except for milk | Corn |
| Dry wine, from strong drinks - rum, cognac, whiskey (no more than one glass a day) | Beer and all alcoholic beverages containing sugar |
Diet and Power Plan
Keto diet is a low -carb diet with high levels of fat and moderate protein.There are several types of these diets:
- Keto-diet standard implies the use of fat, protein and carbohydrates in a 75%ratio: 20%: 5%.
- The ketot diet of the cycle is built according to "5 days of power according to the keto-diet-2 day diet, or loading of carbohydrates".
- Target ketot diets include the use of additional carbohydrates before and after training.
- Keto protein diets are similar to standard, but with larger protein parts in the diet: the ratio of fat, protein and carbohydrates is 60%: 35%: 5%.
It should be considered that only broad clinical studies are based on standard diets and proteins.Keto-diet cycle and target are actively practiced by bodybuilders, but their safety is not clinically confirmed, so we will consider the standard version of keto-diet.
Calculate how much you need to take protein daily, use a simple formula: 1 gram of protein per 1 kg of heavy.That is, if your weight is 80 kg, you should take 80 grams of protein daily.Then, based on the ratio of protein, fat and carbohydrates, we get numbers showing how much fat and carbohydrates every day you need to take - 300 and 20 grams.However, you can increase the consumption of carbohydrates (but not more than 50 grams a day).If after the end of the adjustment period - about 2 weeks - you still feel fatigue and difficulty with concentration, try slowly increasing the carbohydrate consumption by 5 grams a week.It is best to start keto-diet smoothly, gradually reducing carbohydrate products in your diet to make the restructuring metabolism process as possible for the body, and just slowly out of it.The keto-diet period depends on your well-being and your doctor's recommendation, but it doesn't make sense to keep an eye on this diet for less than a month, as the half-time will adjust.
Estimated menu (optional for choice)
Breakfast
- Yaichitsa two eggs with bacon in olive oil.
- One egg omelet and three proteins with mushrooms, spinach and herbs sprinkled with feta cheese.
- Half of the avocado, soft eggs, a piece of salmon and tomato 2 kitchen.
Dinner
- A turkey burned in yogurt with mushrooms, cheese and herbs.
- A piece of meat or chicken roasted with part of a green salad that is boiled with olive oil.
- Spinach salad with shrimp (salmon or beef), with a solid cheese call to choose, sprinkled with peanuts and dried cranberries.
Dinner
- Grileh steak with boiled asparagus or broccoli, poured with butter.
- Mediterranean salad boiled eggs, olives, cucumbers, feta cheese with olive oil on salad leaves.
Snack
- Darkness of almond almond milk with cottage cheese or ricott cheese, a handful of favorite berries and a pinch of vanilla extract.
- A handful of beans to choose from.
- Vegetable sticks (cucumbers, celery) with Guacamole.
- Cheese balls made of delicate spicy cheese with natural yogurt, pour in minced pistachios.
Table: Carbohydrate content in some products
| Product | Part containing 6 g of carbohydrates |
| Avocado | 1/2 pcs |
| Walnut | 30 g |
| Cedar | 30 g |
| Coconut | 3/4 glasses |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower | 1/4 cup |
| Pistachios | 30 g (47 pistachios) |
| Hazelnut | 45 g |
| The whole milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberry | 2/3 glasses |
| Cranberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Currant | 1/2 cup |
| Blueberry | 1/3 cup |
Recipe
Grilled ginger ginger
Material for 2 parts:
- 2 steak without bone cut over stripes,
- 1 tablespoon olive oil,
- 1 small bulb chopped by cubes,
- 1 crushed garlic clove,
- 2 small tomatoes sliced in cubes,
- 1 teaspoon of ground ginger,
- 4 tablespoons of apple vinegar,
- Salt, pepper.
- Pour oil into a pan, chocolate steak over medium heat.
- When both sides are fried, add onions, garlic and tomatoes.
- Mix ginger, salt, pepper and vinegar in a cup, add, mix, to meat.
- Cover with a lid, reduce the heat and cook until the liquid is evaporated.
- Serve sprinkled with herbs.
One part nutrition value: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nutritious cobb-salace
Material (2 parts):
- 100 grams of ham,
- 4 cherry tomatoes cut in half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of Romano salad,
- Half of the avocado sliced in the cube,
- 2 pieces of bacon,
- 1 tablespoon olive oil and apple cider tree
- 1 teaspoon of lemon juice and mustard,
- Taste salt and pepper.
Cut the ham with cubes and fry on a sprinkle sprinkled with olive oil.Cut eggs with slices, cheese - cubes.Put all the ingredients on the salad leaves in the form of a strip.Mix the fuel filling components and pour the salad.One part nutritional value: 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 recommendation to get the desired results, as well as avoid possible side effects.
- Take medical exams.This is the first and mandatory point of a program that cannot be ignored.Keto diet is contraindicated in people with certain diseases.
- Be careful to read a list of allowed products - it generally must comply with your gastronomic priorities.If you are the largest in the world, banana lovers, spaghetti and potatoes in a divine way, you should choose other weight loss systems: neglect of all your favorite dishes will be too much pressure for you, which will definitely not benefit your well -being and mood.
- Try not to plan what is important and exploit labor for the first two weeks of diet.Remember that at this time your body will be rebuilt and functioning in slow mode.
- Plan your time so that it is enough to cook food.Most products allowed on keto-diet require cooking processing, especially if you want to diversify your menu a little.
- Remember to include green vegetables in your diet: spinach, cucumber, celery.They contain small carbohydrates, but at the same time a source of fiber, which will ensure normal intestinal function.
- Drink at least 8 glasses of clean water daily to eliminate possible acetone odor and improve kidney work.
- Turn on high quality coconut oil that presses cold in your diet: it is the best source of moderate triglyceride -long, which can easily turn into ketones.
- Don't be afraid of food salt if you want it: salt helps to restore disturbed electrolyte balance on keto-diet.
- Make sure you take the vitamin-mineral complex.Keto diet is unbalanced and cannot give your body with all the necessary ingredients.
- If you are actively involved in sports with high aerobic loads, keep in mind that your training potential can be reduced, as glycogen reserves in the muscles are reduced to keto-diet.
