One of the most satisfying and effective — keto (keto) diet. In this mode of nutrition the body is not experiencing stress because of starvation. This diet is perfect for people who love to eat dense, fatty and high-calorie meals.
What is keto diet
Originally this diet was used to treat diseases, so it is used by athletes. Later, this diet has gained great popularity among the common people that strive to lose weight.
The name of the diet comes from the word ketosis. In the period of the diet starts this process in the body, which goes through the extra pounds. Ketosis is a special launching mechanism alternative energy, when the body stops working carbohydrates (main energy source). In the period of the carbohydrates hunger, the body begins to break down the fat cells with formation of ketone bodies. This mechanism has an evolutionary sense, to be able to survive in the absence of carbohydrates with foods that are rich in proteins and fats. Ketones is not only energy, but also food for the brain.
Keto diet means that nutrients come primarily from protein and fat. Count your diet of the following ratios: carbs to 5-10%, fats to 70-75%, protein 20-25%.
The essence of the diet
In the meal plan for the ketogenic diet be sure to control the amount of eaten carbohydrates. It should be no more than 60 grams. It is better that their amount was about 20 grams. The amount of protein is necessary to choose for each. This amount should cover the needs of the body based on gender, age, and physical activity. Calorie balance is maintained by fat. Thanks to such proportions starts the process of ketosis.
The use of the ketogenic diet
The ketogenic diet not only helps you quickly lose excess weight, but also reduces the risk of many diseases, and is as effective as diet on the fasting days. This mode is very satisfying, balanced, therefore, better diet with a low-fat diet, which can damage the body. Low blood sugar in the course of the diet plays an important role for health. Low sugar levels the pancreas produces less insulin. Independent studies have shown that people who follow keto diets shed more than two times more weight in comparison with the other diets. This reduces the level of bad cholesterol in the blood. Because of the large amount of iron in meat, fat, diet has a beneficial effect on women's health.
The beneficial properties of the diet:
- reduced insulin sensitivity by 75%, patients with diabetes can even more not to take medications;
- improve lipid profile that reduces the risk of developing cardiovascular disease;
- the right body is saturated fatty acids;
- increases the level of high density lipoprotein (good cholesterol);
- the ketones help people with severe neurological diseases, in reducing symptoms and relapse (Alzheimer's, Parkinson's, epilepsy);
- increases the effectiveness of cancer treatment, the lack of sugar to kill the cancer cells.
- improves condition of skin, reduces acne, inflammation;
- improve the effectiveness of the treatment of polycystic ovarian diseases are directly related to insulin levels.
Variations of the ketogenic diet
From the ketogenic type of diet there are 5 varieties:
- classic;
- target;
- circular;
- high-protein;
- limiting.
Classic variation of the diet include the following conditions of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. Excludes all fast and slow carbohydrates, so that only the low-calorie vegetables.
The task is more suited to bodybuilders. Athletes who need a high intensity workout is to train with large weights the muscles in the back, hands, feet allowed to eat pre-workout carbs. They burn during heavy physical activity. If you do fitness, light aerobic activity, or an aspiring athlete and you have a small load, this type is not suitable.
Circular is recommended for those who have the process of weight loss came up. Periodically make sure to carbo loading, that is, eat slow carbs, for example cereal to start your metabolism. Sweets and flour are prohibited. The body suffers little stress and losing weight again, resume when you come back to the ketogenic diet. To arrange a carbohydrate loading can be weekly (5 days no carbs, 2 days of slow carbohydrates) or once a month. For a month food plan, one day, allow yourself complex carbs. Go back to the keto diet for at least 24 hours. Suitable for beginners to lose weight who find it difficult to long without carbs.
Food with a lot of protein. Perfect people with very high body weight and want to build muscle mass. The relationship between nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually from that mode to switch to the classic keto diet.
To limit the variation involves the use of carbohydrates-not more than 12 grams a day. This type of food is recommended under medical supervision. Before you begin to limit the type of fast for three days. This type of practice is usually in the hospital for cancer patients.
Recommended products
Products on a keto diet to prepare select from the following list:
- any meat, in any form, including fried and fat, and the thicker the better;
- fat;
- all of the internal organs (liver, kidney, heart);
- fish of every sort, the thicker the better;
- caviar fish;
- seafood;
- the eggs all;
- some vegetable oil;
- butter;
- green vegetables (cucumber, squash, all cabbage, asparagus, celery);
- other vegetables with low carbohydrates, non-starch (tomatoes, eggplant, peppers);
- dairy products with high fat content (cheese, cream, sour cream, cheese);
- mushrooms of all variety.
- sausages without a content of carbohydrates and limited components;
- high-quality mayonnaise without the sugar and starch;
- gelatin;
- fruit only the lemon and cranberry;
- vegetables and salad;
- carrots in limited quantities, 50 grams per day in cooking;
- milk with a high fat content, little by little, not more than 60 millilitres per day.
Prohibited products
It is forbidden to drink anything with sugar, starch, flour, food high in carbohydrates.
Menu ketone diet is prohibited include the following:
- sweet soft drinks;
- juice;
- fruit;
- cakes, bread, all flour;
- cake;
- chocolate, candy
- honey;
- pasta;
- cereals (buckwheat, rice, barley, oatmeal);
- bean;
- potatoes;
- beetroot;
- berries;
- bran;
- fructose;
- milk.
Stages of adaptation
The body immediately goes into ketosis, it needs some time to adapt.
The construction of a new mechanism for alternative energy take place in several stages:
- From a half day to a day. Used all reserves of glucose circulating in the body.
- The next day or two. Burn the remains of glycogen.
- On the third or fourth day your body starts to look for alternative sources of energy, start to rebuild your metabolism.
- The week starts ketosis. The body is completely rebuilt, and gets energy from ketones.
Menu for the week
Exemplary keto diet menu for a week for women and men:
Monday:
- Breakfast: bacon, fried eggs, tomatoes and green beans;
- lunch: chicken salad with Adygei cheese, olive oil, lettuce, peppers;
- dinner: mackerel, baked with butter and lemon.
Tuesday:
- omelette with goat cheese, cherry tomatoes and Basil,
- lunch: soup with meatballs, melted cheese, cream and broccoli;
- dinner: lamb roast with cabbage.
Environment:
- scrambled eggs with cream, curd cheese with ham;
- lunch: shrimp, lettuce, avocado, olive oil, tomato, cucumber;
- dinner: pork chops with grated cheese, cooked zucchini.
Thursday:
- the eggs, fried in the pan with the onions, bacon and tomatoes;
- lunch: meatballs made of pork, fried with cauliflower;
- dinner: chicken fillet stuffed with cheese and eggplant, baked in cream.
Friday:
- salad rolls Chinese cabbage, cheese, sausages;
- cutlets from cabbage and pork, braised in cream;
- dinner: zucchini stuffed with ground beef, cheese and sour cream, baked in the oven.
Saturday:
- omelette with ham and vegetables;
- lunch: pork chop baked in oven with cheese, sour cream with tomatoes;
- salmon with mayonnaise and cheese, cooked in the oven.
Sunday:
- Breakfast: scrambled eggs with ham, mushrooms and cheese;
- lunch: chicken fillet, stuffed tomatoes, cream cheese, wrapped in bacon and baked in the oven;
- dinner: salmon with a cream sauce with broccoli.
Recipes for the keto diet
When cooking for keto diet choose foods with a high fat content: cheese, bacon, fat, butter, oily fish and meat. Vegetables can be in the form of cheese and bake, simmer or bake. The menu on the keto diet up of allowed foods list, the option all of the cooking (frying, stewing). Cheese on keto diet is included in almost all meals, they contain large amounts of fats and proteins.
Casserole broccoli with cheese
Gradual implementation:
- 400 grams of broccoli cooked in 2 minutes in salted water.
- Half of the onion sauté one clove of garlic.
- Add in the sauce pan with the onion, broccoli, Basil, salt and pepper.
- 8 eggs, beat separate bowl and pour it in the frying pan to the vegetables.
- Let it simmer under the lid 7-9 min.
- When serving, sprinkle with grated Parmesan.
Omelette with bacon and cheese
How to make scrambled eggs for a keto diet:
- Adyghe cheese cut into cubes.
- Fry the bacon and cheese to Golden brown.
- Whip the eggs with the cream.
- Pour the egg mixture.
- Cook under closed lid for 5-7 minutes.
Baked mackerel
How to bake mackerel in stages:
- Rinse the fish and cut up, cutting off his head, splitting in two lengthwise.
- Pour in pan greased with the skin down.
- Season to taste with salt and pepper to taste, sprinkle with lemon juice.
- Spread with mayonnaise.
- Bake at 200 degrees for 20 minutes.
- 5 minutes before the end sprinkle with grated cheese.
Salad with walnuts cheese and spinach
Salad recipe:
- 200 grams of spinach, rinse and let it dry.
- To make the sauce from lemon juice, olive oil and balsamic vinegar.
- 100 grams Parmesan cheese, cut into thin slices.
- Spread on a plate of spinach and cheese, a handful of pine nuts, pour over the sauce.
Soup with cauliflower
How to make creamy soup:
- Cauliflower rinse and then boil it.
- Alternatively, you can add mushrooms or meat bouillon cube.
- 8 minutes after boiling in a pan put the package of cream cheese, a tablespoon of butter and 100ml of double cream.
- Bring to the boil to dissolve the cheese and soften the cabbage.
- Grind the soup to creamy the immersion blender.
Lemon cake
How to cook low-carb cupcake:
- Mix a half Cup of almond flour with a quarter Cup of Flaxseed meal.
- Add a teaspoon of baking powder, sweetener, 70 grams melted butter, 100 milliliters of heavy cream.
- Stir until smooth.
- Add 3 eggs, stir again.
- Add to the mixture the juice and zest of two lemons.
- Knead the dough and pour it into the molds.
- Bake at 180 degrees for 20 minutes.
Harm and contraindications for the ketogenic diet
You can not stick to this type of food in the following cases:
- metabolic disorders;
- diseases of the liver and kidneys;
- progressive encephalopathy;
- cerebrovascular disorders;
- dysfunction of the pancreas;
- lipid diseases.
Women of childbearing and lactation, this type is not recommended, but the reviews of women who have dared to say that such a diet was uneventful. During pregnancy, all actions must be agreed with the doctor.
Side effects of the keto diet:
- constipation (to add to the diet more liquid and fiber);
- nausea (first week);
- bad breath (due to breakdown products of fat, does not pose a risk);
- vertigo (first week, tested independently of each other).
If you are completely healthy, keto diet damage to the body. Side effects that usually goes after the first week. The damage from the keto diet can be if there are serious chronic illnesses that are contraindications.
The ketogenic diet helps to quickly get rid of extra pounds, and at the same time maintain health. Ketone diet for weight loss — the most popular, rich and comfortable, among the other diets, is the most effective. Correctly calculated the balance of nutrients that will help to quickly and easily lose weight. To get out of the keto diet is simple, with no side effects. The body quickly adapts to a new power source — carbohydrates. The main thing — not to go back to the diet with lots of sweets and starchy foods, which led to the excess weight.