Nowadays, the peak of keto-diot popularity, which 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 to know the weekly menu and contraindications.
Keto-give the essence and types
The ketogenic diet was developed in 1921 children suffering from epilepsy. It was actively used with pharmacy medicines did not produce the results. The method is based on ketosis, which occurs with a reduction in carbohydrates and proteins.
The ketone diet means the use of products containing fats. These substances charge the body with energy and restore the type of insulin production.
There are several types of this diet:
- PlainThe essence of nutrition in fat consumption and reduction in carbohydrates.
- TargetedSuitable for people playing sports in the area. Fat will be able to improve training results.
- CyclicThe area allows you to compensate for glycogen spare muscle fibers. Carbohydrates and proteins remain at a high level. It is important to consume less fat. This option is suitable for athletes.
Usually pay attention to the intensity of the training and the body's reaction. If the diet option is not suitable, they move to another.
Keto-Diet rules
The following rules are applied for each type of power:
- You should drink at least 2 liters of water a day.
- They slowly take food 4-5 times a day.
- The dishes are stewed and cooked, not fried.
- Raw vegetables are preferred.
- You can use green tea, freshly squeezed juice or herbal infusion as drinks.
- It is necessary to consume 50 g of carbohydrates per day.
- It is necessary to monitor the daily calorie content of food. We need to spend more than consuming.
- It is better to give up snacks.
- To lose weight even more efficiently, it is worth devoting 20-30 minutes a day with exercise.
Maximum dietary duration- 1 month. Then you need to take a 3 -week break to saturate your body with nutrients.
In the first 7 days of the diet, protein and fat should be removed for 50/50. To maintain muscle mass, it is worth eating 3-4 g of protein per 1 K g.
Starting from week 2, the amount of fat is increased to 65-75 %. Protein will be 20-30 %, 5 % decrease in carbohydrates.
The body's restructuring phase during diet looks like this:
- The first 12 hoursIn the area, the body completely consumes existing glucose reserves.
- 48 hoursIn the area, glycogen is consumed in the liver and muscles.
- After 3-5 daysThe restructuring of metabolism begins in the area. The body tries to look for an alternative to carbohydrates and finds it in proteins and acids.
- 7 daysIn the area, the body adapts to the lack of carbohydrates and is rebuilt in a ketogenic state.
Even after the diet, the body needs adjustment and the right diet.
What should be done before diet
To reduce the risk of side effects, experts recommend:
- Perform blood tests;
- Make sure there is enough nutrition knowledge;
- Leave in the refrigerator only products that are allowed during weight loss;
- excludes prohibited products;
- draw up a program that is evenly reduced to carbohydrates from the diet;
- To tame water regularly.
It is important to consult a specialist who will draw up a plan of personal power.
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 authorized and prohibited products, the normal diet will need to be significantly changed.
Keto Diet: Weekly menu for 1100 calories a day
Don't expect a lot of fat loss in the first week. Within 7 days, the body will not have time to restore a new mode. The approximate menu will look like this:
| Day | 1 food intake | 2 meals | 3 meals | 4 meals |
| Single | Three egg omelet, rye bread with cheese, protein cocktail | Brown rice with chicken with steamed cutlet, hard cheese | Protein cocktail, nuts | Fish from oven with vegetables, apple juice |
| Index | Pepper filled with cottage cheese and herbs, herbal tea | Ear, rice with vegetables | Yogurt | Steamed turkey, vegetable mixture, hard cheese |
| 3 | Fish tiles, vegetable slices, protein drink | Stew from vegetables, fish with cheese in the oven | Kefir | Chicken rolls with cheese |
| 4 | Summer cheese casserole, protein cocktail | Vegetable soup, boiled chicken | Eggplants from the oven with cheese and tomatoes | Steam fish cutlets. vegetable salad |
| 5 | Omlet and cottage cheese | Vegetable stew and stewed fish | Protein cocktail | Boiled turkey, fresh vegetables |
| With | Eggs filled with mushrooms, yogurt | Seafood soup, boiled chicken breast | Freshly squeezed juice of apples | Fish from oven, kefir |
| At | Omlet with hard cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Veal, vegetable salad |
The women's menu will vary in calories. It should be more berries, nuts, vegetables and fruits. The male diet will be higher calorie, he has to leave meat and fish.
Output from keto-let
In order to maintain the result, new products must be introduced gradually and in small portions. The porridge starts eating 100-150 g once a day. Fresh baking should not be consumed. Baked and smoked better do not eat.
If you want to eat something harmful, you should do it in the morning. We must not forget about active physical activity. Hiking and outdoor activities are welcome.
The opinions of specialists
Specialists' views on Keto-Dita are quite diverse. Most of them believe that such a diet does not destroy muscle tissue and complement the supply of useful elements in the body. Another advantage of a diet in the absence of hunger and appetite control. Thoughts on lost weight will not be busy with food.
Nutritionists note that the kilograms departed are no longer returning. The key is to rely on fat and sweet in the future, as well as engage in physical activity. Experts warn that during the keto-diet a person may face abdominal heaviness and bloating. This is due to a lack of fiber diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, it is worth consulting a doctor before sitting on a keto diet as it can cause blood glucose deficiency.
Feedback on Keto-Dita
According to girls on the Internet, the first week of the diet is quite difficult. Some ladies encountered weakness and dizziness. The visible effect was noticeable after 3 weeks. Keto-Dit Many managed to lose 5-7 kg in 14 days. You can get rid of 11 kg of excess weight within a month.
Particularly pleased with the diversity of food keto-let. They praise avocado salads with cheese and spinach, broccoli with cheese, keto-pus, keto-strayer. For dessert, they are advised to make a classic cheesecake, cherry chocolate, cupcake red velvet mug.
Men praise their diet. She helped them emphasize muscle relief. However, in the first few days, many experienced severe weakness. Other changes were observed:
- Improving cholesterol levelsIn the area, this situation can occur due to saturated fat. It can then cause cardiovascular disease. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Problems with digestionThey can be caused by insufficient fiber in the area.
- AvitaminosisIn the area, diet can cause mineral and vitamin deficiency. Therefore, it is important to take vitamin complexes.
- The smell of acetone from the mouthIn the area, 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 focus on important issues.
Contraindications
Do not take a low carb diet in the following cases:
- heart disease and blood vessels;
- Gastrointestinal disorders;
- hormone failure;
- Oncology;
- diabetes mellitus;
- Fetal and lactation transfer;
- Unstable psycho emotional state.
After surgery, it is important to give up food restrictions. Older men and women, children are in the ban.