All of us, especially the right sex, want to achieve an impeccable figure and proudly wear open clothes.And most of us are for this seemingly logical action plan: there are less - or even hungry - to exclude fat, to actively play sports.The problem is that it is impossible to resist such a regime for a long time, and after a fully predictable breakdown, the cast pounds return with a plus.There is a way out of this closed district, though it will also require discipline and patience from you, but the result will be stable, muscle mass will not be lost, and the skin condition will improve.
What is a keto-diet
In addition, Keto-Diet was initially thought of at all for weight loss, but to improve the condition of children suffering from epileptic seizures.In 1921, endocrinologist Rollin Woodite first noticed that under low -caramel food conditions, the liver produces ketone bodies;In the same year, Russell Wilder called such a diet for a diet and began using it to treat epilepsy in cases where the drug did not work.Soon, the medical staff noted that patients have become more difficult and the easier diet these took on a new direction of development.Most of the now popular low fuel diets, such as Atkins, Paleo diet, etc., are later variations of ketocytes.How does it work?
For most people, the very idea of eating fats to reduce weight seems to be paradoxical.To imagine a keto-dodo mechanism, we remember how human metabolism works.Carbohydrates are the main and most affordable source of energy.In conditions of limited carbohydrate consumption, the body is no longer able to get energy by dividing glucose and is forced to use alternative sources of energy, that is, the fats that are processed in the liver with the formation of ketone bodies - this condition is called ketosis.According to many nutritionists, ketocytes are not only an effective tool in the fight for a thin figure, but is also able to significantly improve the condition of patients with diagnoses such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Effectiveness keto-diet
Provided by respecting all the rules of the diet these gives excellent results.The number of kilograms lost per week can vary from 0, 5 to 2.5, depending on the individual characteristics of the body.Its effectiveness was convinced by many girls who could not lose weight with other diets;The diet these is also very popular among men and women engaged in the construction of bodybuilding, as it does not lead to a loss of muscle mass.
The pros and cons
Confirmed - scientifically and practically - the advantages of this power regime include:
- Proven effectiveness.The condition of ketosis contributes to a faster loss of fat body fat compared to other diets, for example, with low luck.
- Lack of hunger: You can always have a bite to eat from the list of permitted ones.
- There is no strict sequence of dishes on these days, you can choose and combine products according to your preferences.You just have to adhere to the total formula for consuming fats, proteins and carbohydrates, ie.75%: 20%: 5%, respectively.
- The diet does not lead to a loss of muscle mass.Weight goes due to subcutaneous and visceral fat, not muscle.
- Therapeutic and preventive value of diseases such as cancer, algeimer disease, epilepsy, depression.To use a ketocyte in the treatment of these diseases, consult a specialist.
- Low glycemic index of products allowed for ketocytes helps to improve skin condition prone to acne.
Since Keto-diet has a significant effect on the body, changing the metabolic paths of energy, without the negative sides, was also not:
- An extensive list of contraindications (see at the end of the article).
- The diet is not balanced, so it is necessary to periodically pass a medical examination.
- In the first 2 weeks, metabolic restructuring will occur in your body.Until this process is completed, you can experience fatigue, vomiting and difficulty with concentration.
- One of the phenomena that accompany the state is the smell of acetone from the mouth, which you can encounter another keto-diet.
- The stores are very limited to choosing low -fuel products ready for use, so you will need to get lunch and snacks with you.
- Due to the lack of cereals, fruits and most vegetables in the diet, intestinal problems are possible.
Keto-Diet Plan
Table: A list of products allowed and prohibited
| Products allowed | Products to be excluded |
| Oils with cream and vegetable | Small products |
| Meat, fish, seafood | Sugar in all kinds |
| egg | Cereal, flour products |
| nuts | Fruit, dried fruit |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other high carbohydrate vegetables |
| Small berries | Legumes |
| Natural milk products except milk | corn |
| Dry wine, from strong drinks - rum, cognac, whiskey (no more than one glass per day) | Beer and all the alcoholic beverages containing sugar |
Diet and energy plan
The diet these is a low fuel diet with a high level of fat consumption and a moderate amount of protein.There are several types of this diet:
- Standard ketizes mean the consumption of fats, proteins and carbohydrates in a ratio of 75%: 20%: 5%.
- A cyclical diet Ketot is built according to "5 days of energy according to the Keto-Diet-2 diet of the high fuel diet, or carbohydrate loading".
- Target Ketot diet includes additional use of carbohydrates before and after training.
- Protein diet these are similar to a standard, but with a large portion of protein in the diet: the ratio of fats, proteins and carbohydrates is 60%: 35%: 5%.
It should be borne in mind that only major clinical studies are based on standard diets and proteins.Cyclic and target ketocytes are actively practiced by bodybuilders enthusiasts, but their security is not clinically confirmed, so we will further consider the standard version of ketocytes.
To calculate approximately how much you need to consume protein a day, use a simple formula: 1 gram of protein per 1 kg of weight.That is, if your weight is 80 kg, you should consume 80 grams of protein a day.Then, based on the ratio of proteins, fats and carbohydrates, we get a number that indicates how much fats and carbohydrates per day you should consume - 300 and 20 grams respectively.However, you can increase carbohydrate consumption (but no more than 50 grams per day).If after the end of the adaptation period - about 2 weeks - you still feel tired and difficulty with concentration, try to slowly increase carbohydrate consumption by 5 grams per week.It is best to start a non-problems, gradually reducing the carbohydrate products in your diet in order to do the process of restructuring metabolism as much as possible for his body, and just as slowly coming out of it.The duration of ketocytes depends on your well-being and your doctor's recommendations, but it makes no sense to observe this diet for less than a month, as half of this period will go to fit.
Approximate menu (options for a choice)
breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- An omelet of an egg and three proteins with mushrooms, spinach and herb sprinkled with sliced cheese.
- Half the avocado, soft egg, a slice of smoked salmon and 2 stove tomatoes.
DINNER
- A roasted turkey with mushroom yogurt, cheese and herb.
- A piece of meat or chicken roasted with part of the green salad seasoned with olive oil.
- Spinach salad with shrimp-coat (salmon pieces, chicken or beef), with solid cheese dials to choose, sprinkled with nuts and cranberries.
DINNER
- Gray steak with boiled asparagus or broccoli, poured with butter.
- Mediterranean salads with boiled eggs, olives, cucumber, sliced cheese with olive oil in salad leaves.
Snacks
- Dark almond-choronica almond milk with cottage cheese or ricott cheese, a small portion of favorite berries and a tip of vanilla extract.
- A handful of nuts to choose.
- Vegetable sticks (cucumber, celery) with guacamole.
- Cheese balls made of finely chopped spicy cheese with natural yogurt, poured into chopped pistachio.
Table: Carbohydrate content in some products
| Product | A portion containing 6 g of carbohydrates |
| avocado | 1/2 piece |
| nuts | 30 g |
| Cedar nuts | 30 g |
| Coco milk | 3/4 cups |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| rip | 22 g |
| Sunflower | 1/4 cup |
| Pistachio | 30 g (47 Pistachios) |
| hazelnut | 45 g |
| Milk full yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberry | 2/3 cups |
| bilberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Grapeless | 1/2 cup |
| bilberry | 1/3 cup |
Recipe
Ginger -roasted beef
Ingredients for 2 portions:
- 2 boneless steaks cut at the top of the lines,
- 1 tablespoon olive oil,
- 1 small lamp chopped from cubes,
- 1 crushed garlic clove,
- 2 small tomatoes cut into cubes,
- 1 teaspoon ginger,
- 4 tablespoons of apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steak over medium heat.
- When both sides are well fry, add onions, garlic and tomatoes.
- Mix ginger, salt, pepper and vinegar in a cup, add, mix, in the meat.
- Cover with lid, reduce the heat and cook until the liquid evaporates.
- Serve sprinkled with herb.
Nutritional value of a portion: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
COBB-Salace
Ingredients (2 portions):
- 100 grams of bacon,
- 4 cherry tomatoes cut in half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of Romano salad,
- Half of avocado cut into cubes,
- 2 slices of bacon,
- 1 tablespoon olive oil and apple cider vine
- 1 teaspoon lemon juice and mustard dijon,
- Taste of salt and pepper.
Cut the bacon with cubes and fry in sprinkled with olive oil.Cut the eggs with slices, cheese - cubes.Put all the ingredients on the salad leaves in the form of ribbons.Mix the fuel ingredients and pour the salad.Nutritional value of a portion: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Check the doctors' recommendations in order to better achieve the desired result as well as to avoid possible side effects.
- Do a medical examination.This is the first and mandatory point of the program that should not be ignored.The diet these is contraindicated in people with certain diseases.
- Carefully read the list of allowed products - generally must match your gastronomic preferences.If you are the largest in the world, a lover of bananas, spages and potatoes in a divine way, you should choose another weight loss system: abandoning all your favorite dishes will immediately become a lot of stress for you, which will not eventually benefit your well -being and condition.
- Try not to plan anything important and work use for the first two weeks of the diet.Remember that at this time your body will be rebuilt and function in a slow way.
- Plan your time so that it is enough to cook food.Most of the products allowed in a ketocyte requires kitchen processing, especially if you want to diversify your menu a little.
- Remember to include green vegetables in your diet: spinach, cucumbers, celery.They contain few carbohydrates, but at the same time are a source of fibers, which will ensure normal intestinal function.
- Drink at least 8 glasses of clean water a day to eliminate the possible smell of acetone and improve kidney work.
- Turn on the high quality coconut oil of cold printing in your diet: it is the best source of medium length triglycerides, which are easily turned into ketones.
- Do not be afraid to salt the food if you want it: Salt helps to restore the balance of electrolyte that worries in ketocytes.
- Make sure you get the vitamin-mineral complex.The diet these is unbalanced and cannot provide your body with all the necessary substances.
- If you are actively engaged in sports with a high aerobic load, keep in mind that your training potential can decrease, as glycogen reserves in muscle decrease in ketocytes.
