Today, the popularity of Keto-Diet, which allows you to efficiently get rid of excess weight at the peak of popularity. We find out why this diet managed to fall in love with many women. Let's get to know the weekly menu and contraindications.
The essence and types of keto diet
The ketogenic diet was created in 1921. Children suffering from epilepsy. It was actively used to use pharmacies for pharmacists. This technique is based on ketosis, which occurs with the decline in carbohydrates and proteins.
Ketone diet means the use of products containing fat. These materials charge the body with energy and restore the method of production of insulin.
There are several types of diet:
- Simple; The essence of nutrition in fat consumption and reduces carbohydrates.
- Target; Suitable for people who exercise. Fat will allow you to improve your training results.
- Cyclical; Allows to compensate for muscle fiber glycogen supplies. High levels of carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.
Usually pay attention to the intensity of the training and the body's reaction. If the diet option is not suitable, they move to another.
Keto-Diet rules
Each type of power applies to the following rules:
- You should drink at least 2 liters of water a day.
- They make food slowly 4-5 times a day.
- The dishes are stewed and cooked, not fried.
- Green vegetables are preferred.
- As a drink, you can use green tea, freshly compressed juice or herbal infusion.
- 50 g of carbohydrates must be consumed per day.
- The amount of calorie intake of daily meals should be monitored. We have to spend more than consume.
- It is better to give up snacks.
- To lose weight more efficiently, it is worth taking 20-30 minutes a day with exercise.
Maximum diet duration- 1 month. Then, to saturate the body with nutrients, you need to take a 3 -week break.
During the first 7 days of the diet, proteins and fat should be consumed at a 50/50 ratio. To maintain muscle mass, it is worth eating 3-4 g of protein per 1 k g weight.
From week 2, fat increases to 65-75 %. The protein will be 20-30 %, 5 %-carbohydrates.
During the restructuring of the body, the diet looks like this:
- First 12 hours; The body is completely consumed by existing glucose stocks.
- 48 hours; Glycogen is used in the liver and muscle.
- After 3-5 days; The restructuring of metabolism begins. The body tries to look for an alternative to carbohydrates and finds it in proteins and acids.
- Day 7; The body adapts to the lack of carbohydrates and is restored to the ketogenic condition.
Even after diet, the body needs adaptation and proper diet.
What do you need to do before your diet
To reduce the risk of side effects, experts advise:
- to perform blood tests;
- Make sure there is enough knowledge of the diet;
- Leave only products that are allowed to lose weight in the refrigerator;
- exclude prohibited products;
- Make a smooth carbohydrate reduction program from the diet;
- Accustomed to drinking water regularly.
It is important to consult a specialist who will make a personal power plan.
What products can and cannot eat
The list of permissible products looks like this:
- chicken, beef, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- olive and vegetable oils;
- eggs;
- milk and milk products;
- nuts;
- Berries.
It is important to remove the following products from the menu:
- Sugar and all products containing it;
- potato;
- rice;
- pasta;
- bread;
- soda;
- Baking and sdob;
- margarine;
- alcohol;
- sweet fruits;
- beetroot;
- Carrot.
Judging from the list of permitted and forbidden products, the usual diet will have to be significantly changed.
Keto Diet: Menu Week 1100 Calories a day
Don't expect that the first week will be high in fat. Within 7 days, the body will not have time to rebuild a new regime. The approximate menu will look like this:
The day 1 food consumption 2 meals 3 meals 4 meals 1 Three eggs, rye bread with cheese, a protein cocktail Brown rice with chicken Protein cocktail, nuts Pisces out of oven with vegetables, apple juice 2 Pepper filled with curd and herbs, herbal tea Ears, rice with vegetables Yogurt Steamed turkey, vegetable mix, hard cheese 3 Fish tiles, vegetable slices, protein drink Stew from vegetables, fish with cheese in the oven Kefir Chicken rollers with cheese 4 Curd dish, protein cocktail Vegetable soup cooked chicken Eggplants from the oven with cheese and tomatoes The fish cutlets will be steamed. Vegetable salad 5 Omlet and cottage cheese Vegetable stew and stew fish Protein cocktail Cooked turkey, fresh vegetables 6 Eggs stuffed with mushrooms, yogurt Seafood soup cooked chicken breast Freshly squeezed juice of apples Fish from the oven, kefir 7 Omlet with solid cheese, yogurt Wild rice with chicken breasts Protein cocktail Veal, vegetable salad The female menu will vary in calories. It should contain more berries, nuts, vegetables and fruits. The man's diet will be high calorie and need to lean on meat and fish.
A way out of a keto diet
In order to preserve the result, it is necessary to deliver new products gradually and small portions. Porridge begins to eat 100-150 g once a day. Fresh baking should not be consumed. Baked and smoked is better not to eat.
If you want to eat something harmful, you need to do it in the morning. We must not forget about the active exercise. Waiting for hiking and outdoor activities.
The opinion of specialists
The opinion of specialists on keto-dita is quite diverse. Many of them believe that such a diet does not destroy muscle tissue and supplements the supply of beneficial elements in the body. Another diet advantage in the absence of hunger and appetite control. Thoughts about the weight loss will not be busy with food.
Nutritionists note that the kilograms departed are no longer returning. The most important thing is not to rely on fat and sweet in the future, as well as to engage in physical activity. Experts warn that during the keto diet, a person may face the severity of stomach and flatulence. This is due to a lack of fiber diet. Therefore, it is important to add apples and acid grapes to the menu. In any case, it is worth consulting your doctor before sitting in a keto diet, as this can cause blood glucose levels.
Reviews about keto-dita
According to girls online, the first week of the diet is quite difficult. Some ladies encountered weakness and dizziness. The visible effect was noticeable after 3 weeks. Keto-Dit has managed to lose 5-7 kg within 14 days. You can get rid of 11 kg per month.
Particularly satisfied with the variety of dishes "keto-diet". They praise avocado salad with cheese and spinach, broccoli with cheese, ketopo-hyb, ketooo. For dessert, they are advised to prepare a classic cheesecake, a cherry chocolate cherry, a cup of red velvet in a cup.
Men praise a diet. She helped them emphasize muscle reliefs. However, in the early days, many experienced severe weakness. Other changes have been observed:
- Improving cholesterol; This situation can be due to the use of saturated fat. Later, this can cause cardiovascular disease. Therefore, it is important to consume only healthy fat (fish, nuts, olive oil).
- Digestive problems; They can be caused by insufficient fiber.
- Avitaminosis; Diet can cause minerals and vitamins deficiency. Therefore, it is important to take vitamin complexes.
- The smell of acetone from the mouth; This symptom indicates a violation of carbohydrate metabolism. It is important to drink more fluids.
Keto diet is not suitable for people engaged in mental work. It will not be easy for them to focus on important things.
Contraindications
In these cases, do not use a little cone diet:
- heart disease and blood vessels;
- Gastrointestinal disorders;
- Hormone failure;
- oncology;
- Diabetes mellitus;
- Fetal reduction and lactation;
- Unstable psycho -emotional state.
It is important to give up food restrictions after surgery. Elderly men and women, children fall into the ban.