We all, especially the fair sex, want to achieve a flawless figure and proud to wear revealing clothes. And most of us is this seemingly logical plan of action: eat less — if not to starve, to eliminate fat to do sports. The problem is that long withstand such a regime is impossible, and after the completely predictable failure of the dropped pounds come back with the pros. The exit from this vicious circle is, although he, too, will require hell you discipline and patience, but the result will be a steady, muscle mass is not lost, and skin condition will improve.
What is keto diet
Surprisingly, the keto diet was originally intended not for weight loss, and to improve the condition of children suffering from epileptic seizures. In 1921 goju endocrinologist rolling of Vodit first noticed that in the conditions of low-carb high nutrition, the liver produces ketone bodies; in the same goju therapist Russell Wilder called this diet keto diet and began to use it for the treatment of epilepsy in cases, when the medications don't yield results. Soon, the medical staff noticed that the patients became thinner and lighter — so the keto diet has got a new direction. Most of the now known low carbohydrate diets such as the Atkins diet, paleo diet, etc., phenomena are later variations of the keto diet. How does it work?
For most people the idea of eating fats to reduce weight seems paradoxical. To imagine the mechanism of keto-diets, remember how the human metabolism. Carbohydrates are the primary and most affordable source of energy. With limited proceeds of carbohydrates the body is no longer able to produce energy by digestion and glucose and is forced to use alternative energy sources, i.e. Zn. the fats that are metabolized in the liver to form ketone bodies — a state called ketosis. According to many nutritionists, keto diet is not only phenomenon is an effective tool in the struggle for a slender figure, but also can significantly improve the condition of patients with such diagnoses as cancer, Alzheimer's, autism, schizophrenia and depression.
The effectiveness of the keto diet
Subject to all the rules of keto diet gives excellent results. The number of lost kilos in a week can crazy ravazza hell 0, 5 to 2, 5 according to the ad individual. Its effectiveness has convinced many girls that are not able to throw the crowbar with the other diets; keto-diet is also very popular among men and women who are engaged in bodybuilding, because it does not lead and loss of muscle mass.
The pros and cons of keto diets
Yes proven — scientifically and practically — of the advantages of this diet include:
- Proven. A state of ketosis promotes more rapid loss of body fat mass compared with the other diets, for example, nishiiwai.
- The lack of hunger you can always eat foods from the allowed list.
- In a keto diet there is no strict sequence of dishes you can select and combine products according to your preferences. You only need to follow the General formula of the consumption of fats, proteins and carbohydrates, t. Zn. 75%:20%:5% respectively.
- Keto-diet does not lead and loss of muscle mass. You will lose weight at the expense of subcutaneous and visceral fat, and not muscle.
- Therapeutic and preventive value in relation to diseases such as cancer, Alheimer's disease, epilepsy, depression. To use a keto-diet in the treatment of these diseases, consult your doctor.
- Low glycemic index foods allowed in keto diet, helps to improve the condition of skin, and the phenomena of acne.
Since the keto diet has a significant effect on the body by altering metabolic pathways of energy production, without the negative side also has not done:
- A long list of contraindications (see profile in google + articles).
- The diet is not balanced, so you need to pass a medical examination.
- In the first 2 weeks your body will occur the metabolic restructuring. Until this process is complete, you may feel fatigue, nausea and difficulty concentrating.
- One of the underlying condition of ketosis ate phenomena — smell of acetone from the mouth, with which you can encounter on a keto diet.
- In stores, very limited selection of low carb products, ready to use, so you'll have to take a hedgehog for lunch and snacks with you.
- Due to the lack in the diet of cereals, fruits and most vegetables possible problems with the intestines.
Plan keto diet
Table: list of permitted and prohibited foods
| Permitted foods | Foods that you must exclude |
| Butter and vegetable oil | Low fat foods |
| Meat, fish, seafood | Sugar in all kinds |
| Eggs | Cereals, wheat products |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in a small amount | Potatoes and other vegetables high in carbohydrates |
| Berries in a small amount | Legumes |
| Natural dairy products except milk | Corn |
| Wine, of spirits — rum, brandy, whiskey (no more glasses per day) | Beer and all alcoholic beverages containing sugar |
Preparation of the diet and nutrition plan
Keto diet is a low carbohydrate diet with high fat intake and moderate amounts of protein. There are several varieties of this diet:
- Standard keto diet of Maya on the mind consumption of fats, proteins and carbohydrates in the ratio of 75%:20%:5%.
- Cyclic keto diet is based on the scheme "the Zen 5 power supply according to the rules of keto-diet — 2 days high carbohydrate food or carbohydrate loading".
- Targeted keto diet include extra intake of carbohydrates and after exercise.
- Protein keto diet similar to the standard, but with a greater proportion of protein in the diet: the ratio of fats, proteins and carbohydrates is 60%:35%:5%.
Be aware that only based on standard protein diets are extensive clinical studies. Cyclic and targeted keto diet is actively practiced by bodybuilders enthusiasts, but their safety has not been confirmed clinically, so we will only consider the standard version of the keto diet.
To approximately calculate how much you need to consume protein per day, use a simple formula: 1 gram of protein per 1 kg of body weight. This means if your weight is 80 kg, you should consume 80 grams of protein a day. Then, on the basis of the ratio of proteins, fats and carbohydrates get a number that shows how much fat and carbs a day you need to consume — 300 and 20 grams, respectively. However you can increase the consumption of carbohydrates (but not more than 50 grams per day). If after the adaptation period of around 2 weeks — you still feel fatigue and difficulties with concentration, try to slowly increase carbohydrate intake by 5 grams a week. To start the keto diet better slowly, gradually reducing starchy foods in your diet to make the process of reconstructing the metabolism of the most gentle for your body, and slowly her out. Duration keto diet hell depends on your state of health and your physician's recommendations, but to comply with this diet for less than a month doesn't make sense because half of the time will be spent on adaptation.
Sample menu (options for selection)
Breakfast
- Two fried eggs with bacon in olive oil.
- Omelet with one egg and three proteins with the mushrooms, spinach and herbs, topped with feta cheese.
- Half avocado, soft-boiled egg, a slice of smoked salmon and 2 roasted tomato.
Abed
- Turkey, baked in yogurt with mushrooms, cheese and herbs.
- A piece of baked meat or chicken with a green salad, dressed with olive oil.
- Salad W spinach W shrimp-grilled (slices of salmon, chicken or beef), cubes of cheese to choose from, sprinkled with nuts and dried cranberries.
Dinner
- Salmon steak grilled W boiled asparagus or broccoli drizzled with butter.
- Mediterranean salad with boiled eggs, olives, cucumbers, feta cheese e in olive oil on the lettuce.
Snacks
- Almond-berry smoothie W almond milk with cottage cheese or ricotta cheese, a handful of your favorite berries and a pinch of vanilla extract.
- A handful of nuts to choose from.
- Vegetable sticks (cucumber, celery) with guacamole.
- Cheese balls in e finely grated sharp cheese with natural yoghurt, obalanya in chopped pistachios.
Table: carbohydrate content in some products
| Product | Portion, which contains 6 g of carbohydrates |
| Avocado | 1/2 PCs |
| Walnuts | 30 g |
| Pine nuts | 30 g |
| Coconut milk | 3/4 Cup |
| Coconut (pulp) | 1/2 Cup |
| Almonds | 30 g (23 nuts) |
| Cashews | 22 g |
| Sunflower seeds | 1/4 Cup |
| Pistachios | 30 g (47 pistachios) |
| Hazelnuts | 45 g |
| Yogurt from whole milk | 100 ml |
| Cherry | 1/2 Cup |
| Strawberries | 2/3 Cup |
| Cranberry | 1/2 Cup |
| Raspberry | 1/2 Cup |
| Currants | 1/2 Cup |
| Blueberries | 1/3 Cup |
Recipes
Ginger s roast beef
Ingredients for 2 servings:
- 2 steak boneless, cut from above strips
- 1 tablespoon olive oil
- 1 small onion, diced,
- 1 crushed garlic clove,
- 2 small tomatoes, diced,
- 1 teaspoon ground ginger
- 4 tablespoons Apple cider vinegar
- salt, pepper.
- Pour oil in a pan, brown the steaks over medium heat.
- If both sides of the good browned, add the onion, garlic and tomatoes.
- Mix in a Cup ginger, salt, pepper and vinegar, add stirring, and meat.
- Cover, reduce heat and cook and evaporation of the liquid.
- Serve, sprinkled with herbs.
Nutritional value one serving: 370 calories, 27 g fat, 7 g carbohydrates, 46 grams of protein.
Nutritious Cobb salad
Ingredients (for 2 servings):
- 100 grams of ham,
- 4 tomatoes, cut into halves
- 30 grams blue cheese,
- 2 boiled eggs,
- 2 cups of Romaine lettuce,
- half an avocado, diced,
- 2 slices bacon,
- 1 tablespoon olive oil and Apple cider vinegar
- 1 teaspoon lemon juice and Dijon mustard,
- salt and pepper to taste.
Dice ham and fry in olive oil sprinkle the pan. Eggs cut into slices, cheese cubes. Put all ingredients on lettuce leaves in the form of strips. Mix ingredients of the filling and pour over the salad. Nutritional value one serving: 208 calories, 8 g fat, 3 grams carbohydrates, 31 grams of protein.
If you have chosen to follow the keto diet
Read the recommendations of doctors, in order to quickly achieve the desired result and to avoid possible side effects.
- Undergo a medical examination. This is the first and obligatory point of the program, which should not be ignored. Keto diet is contraindicated for people with certain medical conditions.
- Carefully read the list of allowed foods — it should generally fit your food preferences. If you are the world's largest fan of bananas, pasta and potatoes, you should choose another weight loss system: denial of hell all of your favorite dishes from the mill for you, too a lot of stress that just will not benefit your health and mood.
- Try not to plan for the first two weeks of the diet no important Affairs and labor feats. Remember that at this time your body will adjust and operate in slow motion.
- Plan your time so that it was enough for cooking. Most foods allowed on a keto diet requires cooking, especially if you want to add some fun to your menu.
- Do not forget to include in your diet are green vegetables: spinach, cucumbers, celery. They contain few carbohydrates, but are a source of fiber, which provides normal bowel function.
- Drink at least 8 glasses of pure water a day to eliminate possible groin acetone and improve the functioning of the kidneys.
- Include in your diet quality coconut oil cold pressed: it phenomenon is the best source of triglycerides of medium length, which are easily converted into ketones.
- Don't be afraid to pickle the hedgehog, if you want it: salt helps restore electrolyte balance which is disturbed on the keto diet.
- Be sure to take vitamin-mineral complex. Keto diet phenomenon is the unbalanced and may not provide your body with all necessary nutrients.
- If you are active in sports with high aerobic load, keep in mind that your training capacity may be reduced, as in keto diet the glycogen stores in the muscles decrease.
