Today at the peak 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 get acquainted 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 drugs did not bring results. The technique is based on Ketosis, which occurs with a decrease in carbohydrates and protein.
Ketone diet implies the use of products containing fats. These substances charge the body with energy and restore the mode of insulin production.
There are several types of this diet:
- Simple. The essence of nutrition in the consumption of fats and a decrease in the amount of carbohydrates.
- Targeted. Suitable for people who play sports. Thanks to the fats, it will be possible to improve training results.
- Cyclical. Allows you to make up 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 training and the reaction of the body. If the diet option is not suitable, they switch to another.
Keto-diet rules
For each type of power, the following rules apply:
- You need to drink at least 2 liters of water per day.
- They take food slowly 4-5 times a day.
- Dishes are stewed and boiled, there is not a fried one.
- 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.
- It is necessary to monitor the daily calorie content of dishes. We must spend more than consuming.
- It is better to abandon snacks.
- To lose weight even more efficiently, it is worthwhile to devote 20-30 minutes a day with physical exertion.
The maximum duration of the diet- 1 month. Then you need to take a break of 3 weeks to saturate the body with nutrients.
In the first 7 days of the diet, proteins and fats should be consumed in a ratio of 50/50. To maintain muscle mass, it is worth eating 3-4 g of protein per 1 k g weight.
Starting from the 2nd week, the amount of fat is increased to 65-75 %. The proteins will be 20-30 %, 5 % fall on carbohydrates.
The phases of restructuring the body during the diet look like this:
- The first 12 hours. The body completely consumes the existing glucose reserves.
- 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 day. The body adapts to the deficiency of carbohydrates and is rebuilt on Ketogenic condition.
Even after the end of the diet, the body needs adaptation and the right diet.
What needs to be done before the diet
To minimize the risk of side effects, experts advise:
- take blood tests;
- make sure that there are sufficient knowledge about the diet;
- Leave in the refrigerator only those products that are allowed during weight loss;
- exclude prohibited products;
- draw up a program of smooth reduction of carbohydrates from the diet;
- To accustom yourself to drink water regularly.
It is important to consult a specialist who will draw up a personal power plan.
What products can and cannot eat
The list of permitted products looks like this:
- chicken, beef, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- olive and vegetable oils;
- eggs;
- milk and dairy products;
- nuts;
- berries.
It is important to exclude the following products from the menu:
- sugar and all products containing it;
- potato;
- rice;
- pasta;
- bread;
- soda;
- baking and sdob;
- margarine;
- alcohol;
- sweet fruits;
- beets;
- carrot.
Judging by the list of permitted and prohibited products, the usual diet will have to be significantly changed.
Keto diet: menu for a week for 1100 calories per day
Do not expect a large loss of fat in the first week. In 7 days, the body will not have time to rebuild on a new regime. The approximate menu will look like this:
| Day | 1 intake of food | 2 meal | 3 meals | 4 meals |
| 1 | Omlet of three eggs, rye bread with cheese, protein cocktail | Brown rice with chicken with a steamed cutlet, hard cheese | Protein cocktail, nuts | Fish from the oven with vegetables, apple juice |
| 2 | Pepper filled with cottage cheese and herbs, herbal tea | Ear, 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 rolls with cheese |
| 4 | Cottage cheese casserole, protein cocktail | Vegetable soup, boiled chicken | Eggplant from the oven with cheese and tomatoes | Steam fish meatballs. vegetable salad |
| 5 | Omlet and cottage cheese | Vegetable stew and stewed fish | Protein cocktail | Boiled turkey, fresh vegetables |
| 6 | Eggs stuffed with mushrooms, yogurt | Seafood soup, boiled chicken breast | Freshly squeezed juice from apples | Fish from the oven, kefir |
| 7 | Omlet with solid cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Veal, vegetable salad |
The menu for women will differ in the number of calories. It should have more berries, nuts, vegetables and fruits. The man’s diet will be more high -calorie, he needs to lean on meat and fish.
The way out of the keto-diet
To preserve the result, it is necessary to introduce new products gradually and in small portions. Porridge begins to eat 100-150 g once a day. Fresh baking should not be consumed. Fried and smoked better not eat at all.
If you want to eat something harmful, you need to do this in the morning. We must not forget about active physical exertion. Hiking and outdoor activities are welcome.
The opinions of specialists
The opinions of specialists about Keto-Dita are quite diverse. Most of them believe that such nutrition does not destroy muscle tissue and replenishes the supply of useful elements in the body. Another advantage of the diet in the absence of starvation and appetite control. The thoughts of the losing weight will not be busy with food.
Nutritionists note that the departed kilograms do not return again. The main thing is not to lean on fat and sweet in the future, as well as engage in physical activity. Experts warn that during a keto-diet, a person may encounter a heaviness in his stomach and flatulence. This is due to a lack in the diet of fiber. Therefore, it is important to add apples and sour grapes to the menu. In any case, it is worth consulting with the doctor before sitting on a keto diet, because it can cause a blood glucose deficiency.
Reviews about Keto-Dita
According to girls on the Internet, the first week of the diet is quite difficult. Some ladies were faced with weakness and dizziness. The visible effect was noticeable after 3 weeks. On 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 the variety of dishes for keto-diet. They praise a salad of avocado with cheese and spinach, broccoli with cheese, keto-halb, keto-ooles. For dessert, they are advised to prepare a classic cheesecake, cherry in chocolate, a cupcake red velvet in a mug.
Men praise a diet. She helped them emphasize muscle reliefs. However, in the early days, many experienced strong weakness. Other changes were observed:
- Improving cholesterol levels. This situation can happen due to the use of saturated fats. 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 can be caused by insufficient fiber.
- Avitaminosis. Diet can lead to a deficiency of minerals and vitamins. 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 concentrate on important matters.
Contraindications
Do not use a low -carb diet in the following cases:
- heart disease and blood vessels;
- Disorders of the gastrointestinal tract;
- hormones failure;
- oncology;
- diabetes mellitus;
- Reding the fetus and lactation;
- An unstable psycho -emotional state.
It is important to abandon food restrictions after surgery. Elderly men and women, children fall under the ban.