Today, at the top of the popularity of Keto-Diet, which allows you to effectively get rid of overweight. We find out why this diet has been fell 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 developed in 1921 for children with epilepsy. Pharmacy medicines were actively used. The technique is based on ketosis, which occurs with a decrease in carbohydrates and protein.
The ketone dietary fats are used. These substances fill the body with energy and restore the way in which insulin production.
There are several types of this diet:
- Simple- The essence of nutrition in the consumption of fats and the reduction of carbohydrates.
- Targeted- Suitable for people who exercise. Fat can improve your workout results.
- Cyclic- Allows the replacement of glycogen reserves in the muscle fibers. At high levels, 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 workout and the body's reaction. If the diet is inadequate, they will switch to another.
Keto-diet rules
Each type of energy is subject to the following rules:
- Drink at least 2 liters of water daily.
- They eat food slowly 4-5 times a day.
- The dishes are steamed and cooked, no roast.
- They prefer raw vegetables.
- You can use green tea, freshly pressed juice or herbal infusion.
- 50 g of carbohydrates daily should be consumed.
- The daily calorie content of food should be taken into account. We need to spend more than consume.
- It's better to leave the snacks.
- If you lose weight more effectively, you should spend 20-30 minutes a day with physical effort.
The maximum duration of diet- 1 month. You should then take a 3 -week break to saturate the body with nutrients.
In the first 7 days of the diet, proteins and fats should be consumed at 50/50. To maintain muscle mass, it is advisable to eat 3-4 g protein per weight per weight.
From week 2, the amount of fat increases to 65-75 %. Proteins fall 20-30 % and 5 % on carbohydrates.
The phase of body restructuring during the diet looks like this:
- The first 12 hours- The body completely consumes existing glucose reserves.
- 48 hours- Glycogen is consumed in the liver and muscles.
- After 3-5 days- Metabolic restructuring begins. The body tries to look for an alternative to carbohydrates and find it in proteins and acids.
- 7 days- The body adapts to the lack of carbohydrates and is rebuilt in ketogenic.
Even after the end of the diet, the body needs adaptation and the right diet.
What to do before the diet
To minimize the risk of side effects, experts advise:
- Perform a blood test;
- Be sure to have enough knowledge of the diet;
- Leave in the refrigerator, only products that are allowed during weight loss;
- excludes prohibited products;
- Create a program of smooth reduction of carbohydrates from your diet;
- To get used to yourself to drink water regularly.
It is important to consult a specialist who prepares a personal power plan.
What products can they eat and not eat
The list of authorized products looks like this:
- Chicken, beef, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- olives and vegetable oils;
- egg;
- milk and dairy products;
- walnut;
- berries.
It is important to exclude the following products from the menu:
- sugar and all products containing it;
- potato;
- rice;
- dough;
- bread;
- soda;
- Baking and Sob;
- margarine;
- alcohol;
- sweet fruits;
- beet;
- carrot.
Based on the list of authorized and prohibited products, the usual diet should be significantly changed.
Keto Diet: Menu for a week 1, 100 calories a day
Don't wait for big fat loss in the first week. After 7 days, the body will not have time to rebuild a new regime. The approximate menu will look like this:
Day 1 food intake 2 meals 3 meals 4 meals 1 Three egg oblet, rye bread with cheese, protein cocktail Slice steamed with brown rice chicken with hard cheese Protein cocktail, nuts Fish from the oven with vegetables, apple juice 2 Stuffed with pepper cottage cheese and herbs, herbal tea Ear, rice with vegetables Yogurt Steamed turkey, vegetable mixture, hard cheese 3 Hearbs, vegetable slices, protein Roasted from vegetables, fish with cheese in the oven Kefir Chicken rolls with cheese 4 Cottage cheese stacked, protein cocktail Vegetable soup, cooked chicken Eggplant from oven with cheese and tomatoes Steam meatballs. vegetable salad 5 Omlet and cottage cheese Vegetable stew and steamed fish Protein cocktail Cooked turkey, fresh vegetables 6 Mushrooms, eggs filled with yogurt Seafood soup, cooked chicken breast Freshly pressed juice from apples Fish from the oven, kefir 7 Omlet with solid cheese, yogurt Wild rice with chicken breast Protein cocktail Calf meat, vegetable salad The women's menu differs in the calorie number. You must have more berries, nuts, vegetables and fruits. Man's diet should rely more calories, meat and fish.
The exit from the keto-diet
To maintain the result, new products should be introduced gradually and in small portions. The porridge eats 100-150 g once a day. Fresh baking should not be consumed. Baked and smoked, it is better not to eat at all.
If you want to eat something harmful, you have to do it in the morning. We must not forget active physical efforts. Hiking and outdoor activities are welcome.
The opinion of professionals
The opinion of the Keto Dita professionals is quite diverse. Most people believe that such nutrition does not destroy muscle tissue and replenishes the use of useful elements in the body. Another advantage of diet is starvation and lack of appetite. The thoughts of weight loss will not be busy with food.
Nutritionists note that abandoned kilograms will not return. The most important thing is not to rely on fat and sweet in the future, as well as physical activity. Experts warn that during a keto-art, a person can experience difficulties in his stomach and bloating. This is due to the 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 lack of blood sugar.
Reviews of Keto Dita
Girls on the Internet say the first week of the diet is quite difficult. Some ladies faced weakness and dizziness. The visible effect was noticeable after 3 weeks. Many of the keto-dit managed to lose 5-7 kg in 14 days. After a month, you can get rid of the excessive weight of 11 kg.
It is particularly pleased with the many foods of keto-diet. They praise the avocado salad with cheese and spinach, broccoli cheese, keto-semester, keto-oles. For dessert, we recommend that you make a classic cheesecake, Cherry in Chocolate, a cupcake red velvet in a mug.
Men praise the diet. It helped them to emphasize the relief of the muscles. However, in the early days, many experienced strong weaknesses. Other changes were observed:
- To improve cholesterol- This is due to the use of saturated fats. This can then lead to diseases of the heart and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- The problems of digestion- These can be caused by inadequate fiber.
- Avitaminosis- The diet can lead to a lack of minerals and vitamins. Therefore, it is important to take vitamin complexes.
- The smell of acetone from the mouth- This symptom indicates that it violates carbohydrate metabolism. It is important to drink more fluids.
The keto diet is not suitable for people involved in mental work. It will not be easy for them to focus on important issues.
Contraindications
Do not use a low -carbohydrate diet in the following cases:
- heart disease and blood vessels;
- Disorders of the stomach tract;
- Hormones failure;
- oncology;
- Diabetes mellitus;
- Reinstallation of fetus and breastfeeding;
- Unstable psycho -emotional state.
It is important to leave post -surgery food restrictions. Elderly men and women, children are banned.