All of us, especially fair sex, we want to achieve a flawless figure and wear open clothes proudly.And most of us are for this seemingly quite logical action plan: there are less - or even starving - exclude fat, actively play sports.The problem is that it is impossible to endure such a regime for a long time, and after a completely predictable failure, discarded pounds return plus again.There is a way out of this closed circle, although you will also be needed by 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 diet
It is surprising that Keto-diet was originally intended not in weight loss, but improve the condition of children suffering from epileptic attacks.1921 Endocrinologist Rollin Wootit first noticed that in low-grade food conditions, the liver produces ketone bodies;In the same year, the Russell Wilder therapist called such a feed for the keto diet and began to use it to treat epilepsy in cases where medications did not result.Soon, medical staff mentioned that patients became harder and easier, so that Keto diet received a new direction of development.Most famous low carbohyded diets, such as Atkins, paleo diet, etc., later are variations of keto-diet.How's she doing?
For most people, the idea of eating fat to reduce weight is paradoxically.Imagine a keto-dodo mechanism, we remember how human metabolism works.Carbohydrates are the main and most favorable source of energy.In the conditions of limited carbohydrate intake, the body can no longer receive energy by sharing glucose and is forced to use alternative sources of energy, ie fat formation with the formation of ketos.According to many nutritziologists, keto-diet is not only effective funds in a slim figure, but is able to significantly improve patients diagnosed, as cancer, alzheimer's diseases, autism, schizophrenia and depression and depression.
Keto-diet effectiveness
Ensured to adhere to all Ketoh diet rules gives excellent results.The number of lost weight per week can vary from 0, 5 to 2.5, depending on individual characteristics of the body.Her effectiveness convinced many girls who could not lose weight with other diets;The keto diet is also very popular among men and women dealing with bodybuilding, because it does not lead to loss of muscle mass.
Advantages and disadvantages of keto diet
Confirmed - scientific and practical - advantages of this electricity regime include:
- Proven efficiency.The state of ketosis contributes to the faster loss of fat body fat compared to other children, for example, with low.
- Heard disadvantage: You can always have a snack to eat from the list allowed.
- In Keto, there is no strict array of dishes, you can choose and combine products according to your wishes.You only have to adhere to the overall formula for the consumption of fat, protein and carbohydrates, I.E.75%: 20%: 5%, respectively.
- The keto diet does not lead to loss of muscle mass.Weight goes because of subcutaneous and visceral fat, not muscle.
- Therapeutic and preventive value of disease such as cancer, algeimer disease, epilepsy, depression.To use the keto diet in the treatment of these diseases, contact your expert.
- The low glycomic product index allowed for Keto-Diet helps improve skin condition prone to acne.
Since Keto-Dieta has a significant impact on the body, changing metabolic energy paths, without negative parties, was also not:
- Extensive list of contraindices (see at the end of the article).
- The diet is not balanced, so it is necessary to go to the medical examination periodically.
- In the first 2 weeks, metabolic restructuring in your body will appear in your body.Until this process is complete, you can experience fatigue, nausea and difficulty concentration.
- One of the phenomena that accompanies the state is the smell of acetone from the mouth, which you can also encounter the keto diet.
- Stores are very limited in the choice of low products to use ready for use, so you will need to take food for lunch and snacks with you.
- Due to the lack of cereals, fruits and most vegetables in the diet, gut problems are possible.
Keto-diet plan
Table: List of allowed and prohibited products
| Permitted products | Products to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all kinds |
| Eggs | Cereals, flour products |
| Nuts | Fruits, dried fruit |
| Green vegetables, mushrooms, tomatoes in small amounts | Potatoes and other vegetables high carbohydrates |
| Small berries | Legumes |
| Natural Dairy Products, Except for Milk | Corn |
| Dry wine, of strong drinks - Rum, cognac, whiskey (not more than a glass per day) | Beer and all alcoholic beverages containing sugar |
Diet and power plan
The keto diet is a diet with a low coat with a high level of fat consumption and moderate amount of protein.There are several varieties of this diet:
- The standard keto diet implies the consumption of fat, protein and carbohydrates in a ratio of 75%: 20%: 5%.
- The cyclical diet ketot was built according to "5 days of power according to the rules of the Keto-Diet-2 days of high carbohydrate or carbohydrate.
- Target Ketot Diet includes additional use of carbohydrates before and after training.
- The protein of the keto diet is similar to the standard, but with a larger protein share in the diet: the fat, protein and carbohydrate ratio is 60%: 35%: 5%.
It must be taken into account that only huge clinical studies are based on standard and protein diets.Cyclical and target keto-child actively practice bodybuilders-enthusiasts, but their safety is not confirmed by clinical, so we will further consider the standard version of Keto-diet.
About calculate how much you need to consume protein daily, use a simple formula: 1 gram protein for 1 kg weight.That is, if your weight is 80 kg, you should consume 80 grams of protein a day.Then on the basis of protein, fat and carbohydrate ratio, we get a number that shows how much fat and carbohydrate you need to consume - 300 and 20 grams a day.However, you can increase carbohydrate consumption (but not more than 50 grams a day).If after completing the adjustment period - about 2 weeks - you still feel fatigue and difficulty concentration, try slowly increase carbohydrates for 5 grams per week.It is better to run keto-diet smoothly, gradually reducing carbohydrate products in your diet to make the process of restructuring metabolism as insistent to your body, and just as slowly pulling out.The duration of the keto diet depends on your prosperity and recommendations of your doctor, but there is no point in watching this diet less than a month, because half of this period will go to customization.
Approximate menu (selection options)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- The omelet of a single egg and three proteins with mushrooms, spinach and herba beds with a feta cheese.
- Half avocado, soft-isov egg, smoked salmon slice and 2 tomato stove.
Dinner
- Turkish baked in yogurt with mushrooms, cheese and plants.
- A piece of roasted meat or chicken with part of a lettuce spicy with olive oil.
- Salad with spinach with CROIM (pieces of salmon, chicken or beef), with a choice of solid cheese for choosing, bed linen with nuts and dried cranberries.
Dinner
- Grillh steak with cooked asparagus or broccoli, poured butter.
- Mediterranean salad of boiled eggs, olives, cucumbers, feta cheese with olive oil on leaves salad.
Snack
- Almond berry dark almond milk with a cottage or rikotta cheese, a handful of favorite berries and a pinch of Vanilla extract vanilla.
- A handful of nuts for choice.
- Herbal sticks (cucumber, celery) with Guacamol.
- Cheese balls made of fine-grasped spiced cheese with natural yoghurt, poured into chopped pistachios.
Table: Carbohydrate content in some products
| Product | A part containing 6 g of carbohydrate |
| Avocado | 1/2 pcs |
| Walnuts | 30 g |
| Cedar nuts | 30 g |
| Coconut milk | 3/4 cups |
| Coconut (Pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Treasury | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistachio | 30 g (47 pistachi) |
| 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 baked beef
Ingredients for 2 portions:
- 2 boneless steak cut at the top of the stripe,
- 1 tablespoon of olive oil,
- 1 small bulb chopped cubes,
- 1 crushed garlic wedge,
- 2 small tomato sliced on cubes,
- 1 teaspoon of minced ginger,
- 4 teaspoons of apple vinegar,
- Salt, pepper.
- Pour oil in a pan, brown steak over medium heat.
- When both sides are well fried, add onions, garlic and tomatoes.
- Mix ginger, salt, pepper and vinegar in a cup, add, mixing on meat.
- Cover the lid, reduce fire and cook while the liquid does not evaporate.
- Serve spraying with plants.
Food value of one 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 cuts halfway,
- 30 grams of blue cheese,
- 2 cooked eggs,
- 2 cups of salad romano,
- Half of the avocado sliced on the cubes,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple apple
- 1 teaspoon of lemon juice and Dijon mustard,
- Salt and peppers taste.
Cut the ham cubes and fried on sprinkling sprinkled with olive oil.Cut the eggs with slices, cheese - cubes.Put all the ingredients on the leaves of lettuce in the form of a bar.Mix the fuel filling components and pour salad.Food value of one portion: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
See the doctor's recommendations to prefer the desired result, as well as avoid possible side effects.
- Take a medical examination.This is the first and mandatory point of program that should not be ignored.The keto diet is contraindicated in people with certain diseases.
- Read the list of allowed products carefully - usually must be adhered to your gastronomic settings.If you're the largest in the world, a fan of banana, spaghetti and potatoes, you should choose another weight loss system: Leaving all your favorite dishes will immediately become too stressful for you, which will definitely not use your well-being and mood.
- Try not to plan any important things and workforce for the first two weeks of nutrition.Remember that at this point your body will renew and function in slow mode.
- Plan time so it's enough to cook food.Most products allowed to keto-diet requires culinary processing, especially if you want to diversify your menu a little.
- Don't forget to include green vegetables in your diet: spinach, cucumbers, celery.They contain small carbohydrates, but at the same time they are a source of fiber, which will ensure the normal functioning of the bowels.
- Drink at least 8 glasses of clean water a day to eliminate the probable scent of acetone and improve kidney work.
- Include high quality coconut oil cool pressure in your diet: It is the best source of medium-sized triglycerides, which is easily turned into ketones.
- Don't be afraid of salt salt if you want it: Sol helps you back the electrolyte balance that is disturbed on keto-diet.
- Be sure to take a vitamin mineral complex.The keto diet is unbalanced and cannot give you the body to all the necessary substances.
- If you are actively involved in a sport with a high aerobic load, note that your training potential can be reduced, because glycogen residents are reduced to the keto diet.
