All of us, especially fair sex, want to get impeccable figures and proudly wear open clothes.And most of us seem to have a logical plan of action: excluding fat, actively participating in small amounts of exercise, even hunger.The problem is that it is impossible to bear such a regime for a long time and after a completely predictable failure, the discarded kilograms return again.Although it also requires your discipline and patience, there is still a way out, but the result will be stable, muscle mass will not be lost, and skin condition will improve.
What is Keto-Diet
Surprisingly, Keto-Diet initially was not intended to lose weight, but to improve the condition of children with epilepsy.In 1921, endocrinologist Rollin Wood first noticed that in the case of low-carbon and high-fat foods, the liver produces ketone bodies.That same year, therapist Russell Wilder called the diet keto diet and began using it to treat epilepsy without the drug producing results.Medical staff quickly pointed out that patients are becoming increasingly difficult, and therefore the keto diet has gained a new direction.Now, most known low-carb diets, such as Atkins, Paleo Diets, etc., are later variants of the keto diet.How does she work?
For most people, the idea of eating fat to lose weight seems paradoxical.Imagine a keto-multi-multi-mechanism, and we recall how human metabolism works.Carbohydrates are the main and most affordable energy source.With limited carbohydrate intake, the body is no longer able to receive energy by splitting into glucose and is forced to use alternative energy sources, i.e. fat processed in the liver formed by the liver - a condition called ketosis.According to many Nutritziolokists, Keto-Diet is not only an effective means to fight for elongated characters, but it can also significantly improve the condition of diagnosing patients such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Keto-Diet validity
Providing all rules that comply with the keto diet rules can achieve excellent results.The number of kilograms lost per week may range from 0 to 5 to 2.5, depending on the individual characteristics of the body.Many girls who cannot lose weight through other diets believe in her efficiency.The keto diet is also very popular among men and women who engage in bodybuilding because it does not cause loss of muscle mass.
Pros and cons of Keto-Diets
In science and in fact, the advantages of recognized power systems include:
- Proven validity.Ketosis status helps faster fat loss in fat compared to other diets.
- Lack of hunger: You can always eat something from the list of allowed people.
- There is no strict order of dishes in ketodita, you can choose and combine products according to your preferences.You just need to adhere to the total formula for fat, protein and carbohydrate consumption, i.e. 75%:20%:5% respectively.
- A keto diet does not cause muscle mass loss.Weight is caused by subcutaneous and visceral fat rather than muscle.
- The treatment and prevention value of cancer, algebraic diseases, epilepsy, depression and other diseases.To treat these diseases, consult an expert.
- Allowing the use of ketone-Dante's products' hypoglycemia index helps improve skin conditions that are prone to acne.
Since Keto-Diet has a significant impact on the body, changing the metabolic pathway without negative energy, it is not:
- An extensive list of contraindications (see the end of this article).
- Diet is unbalanced, so it is necessary to have regular physical examinations.
- Metabolic recombination will occur in your body within the first 2 weeks.Before you complete this process, you can experience difficulties with fatigue, nausea and concentration.
- One of the phenomena that accompany the state is the smell of acetone in the mouth, and you can also encounter keto diets.
- These stores are very limited when choosing low-carbon products available, so you have to have lunch and snacks with you.
- There may be gut problems due to the lack of cereals, fruits and most vegetables in the diet.
Keto-Diet Program
Table: List of allowed and prohibited products
| Allowed products | Products that need to be excluded |
| Cream and vegetable oil | Small products |
| Meat, fish, seafood | sugar |
| egg | Cereals, flour products |
| nut | Fruit, dried fruit |
| Green vegetables, mushrooms, small amounts of tomatoes | Potatoes and other vegetables are high in carbohydrates |
| Small berries | Beans |
| Natural dairy products, except for milk | corn |
| Dried wine, from strong drinks - rum, cognac, whiskey (no more than one cup per day) | Beer and all sugary alcoholic beverages |
Diet and Power Plan
The keto diet is a low-carb diet with high fat content and moderate amounts of protein.There are several types of this diet:
- Standard ketone droplets mean 75% of fat, protein, and carbohydrates consumption is 75%:20%:5%.
- The circulating keto diet is established based on “the rules of Keto-Diet-2 days according to the high-carbohydrate diet or the rules of carbohydrate load.”
- Target diet includes carbohydrates before and after training.
- The protein ketone diet is similar to the standard, but has a larger ratio of protein: fat, protein and carbohydrates in the diet is 60%: 35%: 5%.
It must be considered that only a large number of clinical studies are based on standards and protein diets.Bodybuilders’ cycling and target ketone diets are actively practiced, but their safety is not clinically confirmed, so we will further consider the standard version of ketone diets.
To calculate approximately how much protein you need to consume per day, use a simple formula: 1 gram of protein per 1 kg of weight.That is, if you weigh 80 kg, you should consume 80 grams of protein per day.Then, based on the ratio of protein, fat and carbohydrates, we get a number showing how much fat and carbohydrates you need to eat every day - 300 and 20 grams.However, you can increase your carb consumption (but no more than 50 grams per day).If you are still feeling fatigue and concentration difficulties after the end of the adaptation period - about 2 weeks - try slowly increasing carbohydrate consumption by 5 grams per week.It is best to start the keto diet smoothly, gradually lower the carbohydrate products in the diet to keep the recombinant metabolism process as slightly as possible and slowly get out of the predicament.The duration of Keto-Diet depends on your well-being and doctor’s advice, but it doesn’t make sense to observe this diet for less than a month, as half of this period will adapt.
Approximate menu (option selected)
breakfast
- Yaichitsa eggs with bacon and bacon in olive oil.
- An omelet of egg and three proteins, top with mushrooms, spinach and herbs sprinkle with sheep cheese.
- Half of avocado, soft eggs, a slice of smoked salmon and 2 stove tomatoes.
dinner
- Turkey baked in yogurt with mushrooms, cheese and herbs.
- A piece of barbecue or chicken and a portion of green salad are seasoned with olive oil.
- Spinach salad with shrimp - chili (salmon, chicken or beef), a dial with solid cheese to choose from, sprinkle with nuts and dried cranberries.
dinner
- Grilled asparagus or broccoli steak, pour in butter.
- Mediterranean eggs, olives, cucumbers, feta cheese and olive oil on salad leaves.
snack
- Almond milk with almond dark, cheese or ricotta, a few favorite berries and a pinch of herb extract.
- A few nuts to choose from.
- Vegetable sticks (cucumber, celery) and avocado sauce.
- Cheese balls are made of finely grated spicy cheese and natural yogurt, poured in chopped pistachios.
Table: Carbohydrate content in certain products
| product | Part of it contains 6 grams of carbohydrates |
| avocado | 1/2 PC |
| Walnut | 30 g |
| Cedar Nuts | 30 g |
| Coconut milk | 3/4 glasses |
| Coconut (pulp) | 1/2 cup |
| almond | 30 g (23 nuts) |
| cashew | 22 g |
| Sunflower seeds | 1/4 cup |
| pistachio | 30 g (47 pistachios) |
| hazelnut | 45 g |
| Whole milk yogurt | 100ml |
| cherry | 1/2 cup |
| strawberry | 2/3 glasses |
| cranberry | 1/2 cup |
| raspberry | 1/2 cup |
| black currant | 1/2 cup |
| blueberry | 1/3 cup |
recipe
Ginger Roasted Beef
Two parts of the ingredients:
- 2 steaks have no bones on top of the stripes,
- 1 tablespoon olive oil,
- 1 small light bulb is chopped by a cube.
- 1 cloves of minced garlic
- Cut 2 small tomatoes into cubes.
- 1 teaspoon ginger,
- 4 tablespoons apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan and pour the brown steak into the pan over medium heat.
- When both sides are blown up, add onions, garlic and tomatoes.
- Mix ginger, salt, pepper and vinegar in a cup, add, and mix into the meat.
- Cover the lid with the lid, reduce heat, and cook until the liquid evaporates.
- Sprinkle herbs with food.
Some of the nutritional value: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nourish Cobb-Salace
Ingredients (2 parts):
- 100g ham,
- Cut 4 tomatoes in half.
- 30g blue cheese,
- 2 boiled eggs,
- 2 cups of salad romano,
- Cut avocado in half thinly sliced
- 2 slices of bacon,
- 1 tablespoon olive oil and apple vine
- 1 teaspoon lemon juice and second mustard,
- The taste of salt and pepper.
Cut the ham with cubes and fry with olive oil.Cut into eggs with slices, cheese-cubes.Place all ingredients in stripes on the leaves of the salad.Mix the refueled components and pour into the salad.Part of the nutritional value: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Check out your doctor’s advice to achieve the desired results and avoid possible side effects.
- Carry out a physical examination.This is the first compulsory point of the program and should not be ignored.The keto diet is contraindicated in patients with certain diseases.
- Read carefully the list of allowed products – your food preferences must usually be followed.If you are the largest in the world, a lover of bananas, spaghetti and potatoes in a divine way, you should choose another weight loss system: giving up all your favorite dishes will immediately put too much stress on you, which will definitely not benefit your happiness and mood.
- Try not to plan any important things and labor use within the first two weeks of your diet.Remember that at this point your body will rebuild and function in slow mode.
- Plan your time so that you can cook enough food.Most of the products allowed on Keto-Diet require a cooking process, especially if you want to diversify the menu.
- Don't forget to add green vegetables to your diet: spinach, cucumber, celery.They have little carbohydrates, but are also a source of fiber, which will ensure the normal function of the intestine.
- Drink at least 8 cups of water a day to eliminate the possible odor of acetone and improve the effects of the kidneys.
- Open up cold pressed high-quality coconut oil in diet: It is the best source of medium-length triglycerides and easily turns into ketones.
- Don't be afraid to add salt to food if you need: Salt helps restore the electrolyte balance that is disturbed on the ketone droplets.
- Make sure to take vitamin mineral complexes.The keto diet is unbalanced and cannot provide your body with all the necessary substances.
- If you are actively engaged in exercises with high aerobic load, remember that training potential may be reduced because there will be less glycogen reserves in the muscles on the keto diet.
