Today at the Keto Diet point that allows you to get rid of excessive weight effectively. We find out why this diet has become falling in love with many women. Let's get to know the weekly menu and the contraindications.
>The essence and types of keto-diet
Ketogenic diet was developed in 1921 for children with epilepsy. It was actively used when results were giving pharmaceutical results. This technique is based on ketosis, which occurs with a reduction in carbohydrates and protein.
A kettle diet suggests that n -used products containing fats. These substances cut energy on the body and return the insulin production method.
There are several types of this diet:
- SAVING>. Core of nutrition in fats consumption and reduce the size of carbohydrates.
- Targeted>. Suitable for people who play sports. Thanks to the fats, it will be possible to improve training results.
- Cypriot>. You can make up for glycogen reserves in muscle fibers. At a high level, carbohydrates and proteins remain. It is important to eat less fat. This option is suitable for athletes.
Usually pay attention to the severity of training and body reaction. If the diet option is not suitable, they move to another.
Keto-Diet rules
For each type of power, the following rules apply:
- You must drink at least 2 liters of water a day.
- They take food slowly 4-5 times a day.
- These dishes are stewed and cooked, there is no fried there.
- Priority is given to raw vegetables.
- As drinks, you can use green tea, fresh juice or herbal infusion.
- It is necessary to eat 50 g of carbohydrates a day.
- It is necessary to monitor daily calorie content of dishes. We need to spend more than exhaustion.
- It is best to abandon snacks.
- To lose weight even more effective, it is worth 20-30 minutes to spend a day with physical intent.
>The maximum length of the diet>- 1 month. Then you need to take a 3 week break to saturate the body with nutrients.
In the first 7 days of the diet, proteins and fats should be worn in a 50/50 ratio. To keep muscle mass, it is worth 3-4 g of protein to eat per weight 1 k g.
Starting from 2nd week, the amount of fat increases to 65-75 %. These proteins will be 20-30 %, 5 % fall on carbohydrates.
This looks like the steps of restructuring the body during the diet:
- The first 12 hours>. The body consumes the existing glucose reserves.
- 48 hours>. Glycogen is thrown in the liver and muscles.
- After 3-5 days>. Metabolism restructuring begins. The body tries to seek an alternative to carbohydrates and finds it in proteins and acids.
- 7 days>. The body adapts to a 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 sub -effects, experts advise on:
- build blood tests;
- Make sure there is enough information about the diet;
- Do not only leave those products allowed during weight loss in the fridge;
- exclude prohibited products;
- Drafting a program to smooth carbohydrates from the diet;
- To get used to drinking water regularly.
It is important to consult a specialist to draft a personal power plan.
What products can and cannot eat
This list of approved products appears:
>- chicken, beef, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- olive oils and vegetables;
- eggs;
- milk and dairy products;
- nuts;
- berries.
It is important to exclude the following products from the menu:
- sugar and all products in which it is;
- potatoes;
- rice;
- pasta;
- bread;
- Soda;
- baking and sdob;
- margarine;
- alcohol;
- sweet fruit;
- beets;
- Carrot.
Considering according to the list of approved and prohibited products, the normal diet must be significantly changed.
Keto Diet: A week menu for 1100 calories per day
Do not expect a large fat loss in the first week. In 7 days, the company will not have time to rebuild a new regime. This will look like this on the next -menu:
| Period> | 1 food intake> | 2 meals> | 3 meals> | 4 meals> |
| 1 | Omlet of three eggs, rye bread with cheese, protein cocktail | Brown rice with chicken with steamed cutlet, hard cheese | Cocktail protein, nuts | Fish from the oven with vegetables, apple juice |
| 2 | Pepper filled with cheese and cottage herbs, herbal tea | Earrings, 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, cocktail protein | Vegetable soup, cooked chicken | Eggplant from the oven with cheese and tomatoes | Steam fish meat balls. Vegetable salad |
| 5th | Omlet cheese and cottage | Vegetable stew and stewed fish | Protein cocktail | Cooked turkey, fresh vegetables |
| 6 | Eggs filled with mushrooms, yogurt | Seafood soup, cooked chicken breast | Fresh juice crushed from apples | Fish from the oven, kefir |
| 7 | Omlet with solid cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Veal, vegetable salad |
There will be a difference between the menu for women in the number of calories. There should be more berries, nuts, vegetables and fruits. The man's diet will be higher -he must not pollute meat and fish.
>The way out of the Keto Diet
To preserve the result, new products need to be introduced gradually and in small parts. Porridge begins to eat 100-150 g once a day. Fresh baking should not be worn. It is best fried and smoked without eating at all.
If you want to eat something harmful, you must do this in the morning. We must forget an active physical exertion. Hiking and outdoor activities are welcomed.
Specialist views
The views of specialists about Keto-Dita are very different. Most believe that this nutrition does not destroy muscular tissue and that it re -provides the supply of useful elements in the body. Another advantage of the diet in the absence of hunger and appetite control. Ideas of lost weight will not be busy with food.
Nutritions note that the kilograms that have gone back again. The main thing is not to follow fat and sweet in the future, as well as to participate in physical activity. Experts warn that one can find his stomach and generosity during Essay-Diet. This is due to lack of fiber diet. Therefore, it is important to add apples and sharp grapes to the menu. In any case, it is worth consulting the doctor before it sitting on a keto diet, as it can create blood glucose deficiency.
Reviews about Keto-Dita
According to girls on the Internet, the first week of the diet is quite difficult. Some women had a weakness and dizziness. The visible effect was visible after 3 weeks. On keto-dit, many of them managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.
It is extremely satisfied with the variety of dishes for Keto Diet. They recommend a salad of avocado with cheese and spinach, broccoli with cheese, keto-bed, ohea-wool. For dessert, they are advised to prepare a classic cheese cake, cherries in chocolate, red cupcake velvet in mug.
Men recommend diet. She helped them emphasize muscle relief. However, in the early days, many people had a strong weakness. Other changes were observed:
>- Improve cholesterol levels>. This case can occur due to the use of saturated fats. Subsequently, this may lead to heart diseases and blood vessels. Therefore, it is important to eat healthy fats only (fish, nuts, olive oil).
- Problems with digestion>. They can be inadequate fiber.
- Avitaminosis>. A dietary deficiency and vitamins can lead to a diet. Therefore, it is important to take vitamin complexes.
- Acetone smell from the mouth>. This symptom shows 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 focus on important things.
Contraindications
Do not use a low -carb diet in the following cases:
- heart disease and blood vessels;
- Disorders of the gastrointestinal tract;
- Failure of hormones;
- oncology;
- diabetes mellitus;
- Redirect the fetus and lactation;
- Unstable Psychia State.
It is important to abandon food restrictions after surgery. Older men and women, children come to the ban.