Today at the peak of keto-diet popularity that allows you to effectively lose weight. We know why this diet has been in love with many women. Let's get acquainted with the weekly and contraindications menu.
The core and type of keto-diet
Ketogenic diets were developed in 1921 for children suffering from epilepsy. It is used actively when taking pharmaceutical drugs. This technique is based on ketosis, which occurs with decreased carbohydrates and proteins.
Ketone diet implies the use of fat -containing products. These ingredients impose energy with energy and restore insulin production.
There are several types of these diets:
- Simple. The essence of nutrition in fat use and a decrease in the amount of carbohydrates.
- Targeted. Ideal for people who play sports. Thanks to fat, it is possible to improve the training results.
- Cycle. Allows you to make glycogen reserves in muscle fibers. At high levels, carbohydrates and proteins remain. It is important to take less fat. This option is perfect for athletes.
Usually pay attention to the intensity of exercise and the body's reaction. If diet choices are not appropriate, they turn to others.
Keto-diet rules
For each type of power, the following rules apply:
- You need to drink at least 2 liters of water daily.
- They take food slowly 4-5 times a day.
- Boiled and boiled dishes, no fries.
- Priority is given to raw vegetables.
- As a drink, you can use green tea, freshly squeezed juice or herbal infusion.
- It should take 50 g of carbohydrates daily.
- It should monitor the daily calorie content of the dish. We must spend more than eat.
- It's better to leave snacks.
- To lose weight more efficiently, it is worthwhile to focus 20-30 minutes a day with physical effort.
The maximum period of diet- 1 month. Then you need to rest for 3 weeks to penetrate the body with nutrients.
In the first 7 days of diet, protein and fat should be eaten in a 50/50 ratio. 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 increased to 65-75 %. Protein will be 20-30 %, 5 % fall on carbohydrates.
The body's restructuring phase during the diet looks like this:
- First 12 hours. The body completely uses the existing glucose reserves.
- 48 hours. Glycogen is eaten in the liver and muscles.
- After 3-5 days. The restructuring of the metabolism begins. The body tries to find alternatives to carbohydrates and finds it in protein and acid.
- 7 days. The body adapts to the lack of carbohydrates and is rebuilt at ketogenic conditions.
Even after the end of the diet, the body needs proper adjustment and diet.
What to do before a diet
To minimize the risk of side effects, experts advise:
- take blood tests;
- Make sure there is sufficient knowledge of the diet;
- Leave in the refrigerator only the product is allowed during weight loss;
- excluding prohibited products;
- make a smooth carbohydrate reduction program from the diet;
- To get used to drinking water regularly.
It is important to consult a specialist who will create a personal power plan.
What products can and cannot be eaten
The list of allowed products looks like this:
- chicken, beef, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- olive oil and vegetables;
- eggs;
- milk and dairy products;
- nuts;
- Give.
It is important to exclude the following products from the menu:
- sugar and all the products that contain it;
- potatoes;
- rice;
- pasta;
- bread;
- soda;
- baking and sdob;
- margarine;
- alcohol;
- sweet fruits;
- bit;
- carrot.
Based on the list of allowed and prohibited products, regular diets need to change significantly.
Keto Diet: a week's menu for 1100 calories a day
Don't expect a huge fat loss in the first week. Within 7 days, the body will not have time to rebuild the new regime. The estimated menu will look like this:
| Day | 1 intake of food | 2 servings | 3 servings | 4 food |
| 1 | Omlet three eggs, rye bread with cheese, protein cocktail | Brown rice with chicken with steamed, hard cheese | Protein cocktails, nuts | Fish from oven with vegetables -sayuran, apple juice |
| 2 | Pepper filled with cheese and herbs, herbal tea | Ears, rice with vegetables | Yogurt | Steamed Turkey, vegetable mixture, hard cheese |
| 3 | Fish tiles, vegetables, protein drinks | Boiled from vegetables, fish with cheese in the oven | Kefir | A roll of chicken with cheese |
| 4 | Casserole cottage cheese, protein cocktail | Vegetable soup, boiled chicken | Eggplant from the oven with cheese and tomatoes | Steam fish ball. Vegetable salad |
| 5 | Omlet and cottage cheese | Boiled vegetables and boiled fish | Protein cocktail | Boiled turkey, fresh vegetables |
| 6 | Egg stuffed with mushrooms, yogurt | Seafood soup, boiled chicken breast | The newly squeezed juice of an apple | Fish from the oven, kefir |
| 7 | Omlet with solid cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Veal, vegetable salad |
The menu for women will vary in calories. It should have more berries, nuts, vegetables and fruits. The man's diet would be higher -the calories, he had to lean on meat and fish.
A way out of keto-diet
To preserve the results, it is necessary to introduce new products gradually and in small portions. Porridge starts to eat 100-150 g once a day. Fresh baking is not edible. Fry and smoke better not eat at all.
If you want to eat something dangerous, you need to do this in the morning. We cannot forget the active physical work. Climbing and external activities are welcome.
Expert's opinion
Expert opinions on keto-dita are quite diverse. Most of them believe that such nutrition does not destroy muscle tissue and increases the supply of useful elements in the body. Another advantage of diet with the absence of hunger and appetite control. Weight thinking will not be busy with food.
Nutritionists noted that the kilograms left did not return. The main thing is to lose fat and sweet in the future, and to engage in physical activity. Experts warn that during keto-diet, one may experience heavy stomach and bloating. This is due to the lack of fiber diet. Therefore, it is important to add apples and sour grapes to the menu. However, he should consult a doctor before sitting on a keto diet, as it can cause blood glucose deficiency.
Reviews of Keto-Dita
According to the girls on the internet, the first week of the diet was a bit difficult. Some women face weakness and dizziness. The visible effect is significant after 3 weeks. At keto-Dit, many have lost 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.
Especially happy with a variety of dishes for keto-diet. They praise the avocado salad with cheese and spinach, broccoli with cheese, keto-halb, keto-school. For desserts, they are advised to prepare classic cheese cakes, cherries in chocolate, red cupcake velvet in cups.
Men praised a diet. He helps them emphasize muscle release. However, in the early days, many suffered strong weaknesses. Other changes are observed:
- Increase cholesterol levels. This condition can occur due to the use of saturated fat. Next, this can cause heart disease and blood vessels. Therefore, it is important to take only healthy fat (fish, nuts, olive oil).
- Problems with digestion. They can be caused by inadequate fiber.
- Avitaminosis. Diet can cause minerals and vitamins. Therefore, it is important to take vitamin complex.
- The smell of acetone from the mouth. These symptoms indicate a violation of carbohydrate metabolism. It is important to drink more fluids.
Keto diet is not suitable for people involved in mental work. It's not easy for them to focus on important things.
Contraindications
Do not use a low diet in the following cases:
- heart disease and blood vessels;
- Gastrointestinal tract disorders;
- hormone failure;
- oncology;
- Diabetes mellitus;
- Reduce fetus and breastfeeding;
- Unstable psycho country.
It is important to leave food restrictions after surgery. Old men and women, children are under ban.