Today at the top of the popularity of a keto diet that allows you to effectively get rid of excess weight. We find out why this diet managed to fall in love with many women. Let's become familiar with the weekly menu and contraindications.
The essence and types of keto-diet
Ketogenic diet was developed in 1921 for children suffering from epilepsy. It was actively used when taking pharmacy medicine did not bring results. The technique is based on ketosis that occurs with a decrease in carbohydrates and protein.
Ketone diet involves the use of products that contain fat. These substances charge the body with energy and restore the condition of insulin production.
There are several types of this diet:
- Simple. The essence of nutrition in the consumption of fat and a decrease in the amount of carbohydrates.
- Targeted. Suitable for people playing sports. Thanks to the fats, it will be possible to improve the training results.
- Cyclic. Allows you to compensate for glycogen reserves in muscle fibers. At a high level, carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.
Usually pay attention to the intensity of exercise and the body's reaction. If the Diet setting is not suitable, they change to another.
Keto-diet rules
For each type of power, the following rules apply:
- You should drink at least 2 liters of water a day.
- They take food slowly 4-5 times a day.
- Dishes are stowed and cooked, there is not a fried.
- Preference is given to raw vegetables.
- As drinks, you can use green tea, freshly squeezed juice or herbal infusion.
- It is necessary to consume 50 g of carbohydrates per day. Day.
- It is necessary to monitor the daily calorie in dishes. We must use more than consuming.
- It's better to give up snacks.
- To lose weight even more efficiently, it is worth setting up 20-30 minutes a day with physical exertion.
The maximum duration of the diet- 1 month. Then take a 3 week break to saturate the body with nutrients.
For the first 7 days of the diet, proteins and fat must be consumed in a relationship of 50/50. To maintain muscle mass, it is worth eating 3-4 g of protein per day. 1 k g weight.
From the 2nd week the amount of fat increases to 65-75 %. The proteins will be 20-30 %, 5 % fall on carbohydrates.
The phases of restructuring the body under the diet look like this:
- The first 12 hours. The body consumes the existing glucose reserves completely.
- 48 hours. Glycogen is consumed in the liver and muscles.
- 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.
- 7 days. The body adapts to the lack of carbohydrates and is rebuilt by ketogenic condition.
Even after the end of the diet, the body needs adjustment and the right diet.
What to do before the diet
To minimize the risk of side effects advise experts:
- take blood tests;
- Make sure there is sufficient knowledge of the diet;
- Leave in the refrigerator only the products allowed during weight loss;
- Excludes prohibited products;
- Prepare a program with even reduction of carbohydrates from the diet;
- To get used to drinking water regularly.
It is important to consult a specialist who prepares a personal power plan.
Which products can and cannot eat
The list of allowed products looks like this:
- chicken, beef, turkey;
- Fish and seafood;
- Fat fishing;
- green vegetables and herbs;
- olive and vegetable oils;
- egg;
- milk and dairy products;
- Nuts;
- berry.
It is important to exclude the following products from the menu:
- sugar and all products that contain it;
- potato;
- rice;
- assert;
- bread;
- soda;
- baking and sdob;
- Margarine;
- alcohol;
- sweet fruits;
- Beetroot;
- carrot.
Judging by the list of permitted and prohibited products, the usual diet must be changed significantly.
Keto Diet: Menu for a week for 1100 calories perDay
Don't expect a big loss of fat in the first week. In 7 days, the body does not have time to rebuild a new regime. The approximate menu looks like this:
| Day | 1 intake of food | 2 meal | 3 meals | 4 meals |
| 1 | Omlet of three eggs, rye bread with cheese, proteincocktail | Brown rice with chicken with a steamed chotelet, hard cheese | Proteinocktail, nuts | Fish from the oven with vegetables, apple juice |
| 2 | Pepper filled with cottage cheese and herbs, herbal teas | Ear, rice with vegetables | Yogurt | Steamed turkey, vegetable mix, hard cheese |
| 3 | Fish tiles, vegetable slices, protein drinks | Stew from vegetables, fish with cheese in the oven | Kefir | Chicken rolls with cheese |
| 4 | Cottage cheese stew, proteincocktail | Vegetable soup, cooked chicken | Eggplant from the oven with cheese and tomatoes | Steamfish meatballs. Vegetable salad |
| 5 | Omlet and cottage cheese | Vegetable stew and stooded fish | ProteinCocktail | Boiled turkey, fresh vegetables |
| 6 | Eggs filled with mushrooms, yogurt | Fish and seafood soup, cooked chicken breast | Fresh pressed juice from apples | Fish from the oven, kefir |
| 7 | Omlet with solid cheese, yogurt | Wild rice with chicken breast | ProteinCocktail | Veal, vegetable salad |
The menu for women will vary in the number of calories. It should have more berries, nuts, vegetables and fruits. The man's diet will be more high -calorie, he has to lean on meat and fish.
The way out of keto-diet
To preserve the result, it is necessary to introduce new products gradually and in small portions. Porridge starts eating 100-150 g once a day. Fresh baking should not be consumed. Fried and smoked better not to eat at all.
If you want to eat something harmful, do this in the morning. We must not forget active physical exertion. Hiking and outdoor activities are welcome.
Opinions from specialists
Opinions from specialists about keto-dita are quite different. Most of them believe that such nutrition does not destroy muscle tissue and replenish the supply of useful elements of the body. Another benefit of the diet in the absence of hunger and appetite control. The thoughts of the losing weight will not be busy with food.
Nutrition experts notice that the deceased kilograms will not return again. The most important thing is not to lean on fat and sweet in the future as well as engage in physical activity. Experts warn that a person under a keto diet may encounter a weight in his stomach and flatulence. This is due to a lack of fiber diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, it is worth consulting the doctor before sitting on a keto diet because it can cause a blood sugar deficiency.
Reviews of Keto-Dita
According to girls on the internet, the first week of the diet is quite difficult. Some ladies were confronted with weakness and dizziness. The visible effect became noticeable after 3 weeks. At Keto-Dit, many managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.
Particularly pleased with different dishes for keto-diet. They praise a salad of avocado with cheese and spinach, broccoli with cheese, keto-halb, keto-oil. For dessert, they are advised to prepare a classic cheese cake, cherry cherries, a cupcake red velvet in a mug.
Men praise a diet. She helped them emphasize muscle relief. In the early days, however, many experienced strong weakness. Other changes were observed:
- Improving cholesterol levels. This situation can happen due to the use of saturated fat. Subsequently, this can lead to diseases of the heart and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Problems with digestion. They may be caused by insufficient fiber.
- Avitaminosis. Diet can lead to a lack of minerals and vitamins. Therefore, it is important to take vitamin complexes.
- The scent of acetone from the mouth. This symptom indicates a violation of carbohydrate metabolism. It is important to drink more liquids.
The Keto Diet is not suitable for people dealing with mental work. It will not be easy for them to concentrate on important questions.
Contraindications
Do not use a low -carb -diet in the following cases:
- heart disease and blood vessels;
- Disorders of the stomach gum;
- Hormones failure;
- oncology;
- Diabetes Mellitus;
- Reding fetus and breastfeeding;
- An unstable psycho -emotional state.
It is important to abandon food restrictions after surgery. Older men and women, children fall under the ban.