All of us, especially fair sex, want to achieve a flawless figure and wear proudly open clothes.And most of us are for this seemingly quite reasonable action plan: there is less - or even starvation - to exclude fat, to play active sports.The problem is that it is impossible to withstand such a regime for a long time, and after a completely predictable distribution, the rejected kilograms return again with an advantage.There is a way out of this closed circle, although 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
Paradoxically, Keto-Diet was initially intended for no weight loss, but to improve the condition of children suffering from seizures.In 1921, endocrinologist Rollin Woodite first observed that in conditions of low -coconuts, the liver produces ketone bodies.In the same year, the therapist Russell Wilder called such a diet for a keto-diet and started using it to cure epilepsy in cases where drugs did not work.Soon, medical staff noted that patients have become more difficult and easier-so the Keto diet has taken a new development direction.Most of the well-known low-carbohydrate diets such as Atkins, Paleo Diet, etc., later variants of KETO-Nutrition.How does it work?
For most people, the very idea of eating fat 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 intake, the body is no longer able to take energy with glucose breakdown and is forced to use alternative energy sources, that is, fats that are treated in the liver with ketone formation - this condition is called ketosis.According to many nutrients, Keto-Diet is not only an effective medium in the struggle for a thin shape, but is also able to significantly improve the condition of patients with diagnoses such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Effectiveness
Provided to comply with all Keto diet rules gives excellent results.The number of lost pounds per week can range from 0, 5 to 2.5, depending on the individual characteristics of the body.Her effectiveness was convinced by many girls who could not lose weight with other diets.The Keto diet is also very popular among men and women involved in bodybuilding as it does not lead to loss of muscle mass.
Advantages and disadvantages of keto-dies
The confirmed - scientific and practical - the advantages of this power regime include:
- Proven efficiency.The state of zestosis contributes to the faster loss of adipose body fat compared to other diets, for example, with low -fat.
- Lack of hunger: You can always have a bite to eat from the list of permitted.
- There is no strict dishes sequence in Keto Dita, you can choose and combine products according to your preferences.You only need to keep the total type for eating fats, proteins and carbohydrates, ie 75%: 20%: 5%respectively.
- The keto diet does not lead to loss of muscle mass.The weight is due to subcutaneous and visceral fat, not muscles.
- Therapeutic and preventive value of diseases such as cancer, Algeimer's disease, epilepsy, depression.To use a keto-diet in the treatment of these diseases, consult a specialist.
- The low glycemic index of products allowed Keto-Diet helps to improve the condition of the skin that is prone to acne.
Since Keto-Diet has a significant effect on the body, changing metabolic energy paths, without negative sides, it 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 undergo a medical examination.
- In the first 2 weeks, metabolic restructuring will occur in your body.Until this process is completed, you can try fatigue, nausea and concentration difficulties.
- One of the phenomena that accompany the state is the smell of acetone oral, which you can also find a nutrition.
- The stores are very limited to choosing low carbility products ready for use, so you should get food for lunch and snacks with you.
- Due to the lack of cereals, fruits and most vegetables in the diet, there are strong problems with intestines.
KETO-DIITHA
Table: List of permitted and forbidden products
| Permissible products | Products to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all types |
| Eggs | Cereals, flour products |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other vegetables high carbohydrates |
| Small berries | Legumes |
| Natural dairy products, except for milk | Corn |
| Dry wine, from loud drinks - rum, brandy, whiskey (not more than glass per day) | Beer and all alcoholic drinks containing sugar |
Diet and power plan
The vacuum diet is a low carbohydrate diet with a high level of fat consumption and a moderate amount of protein.There are several varieties of this diet:
- Typical Keto-Diet involves consuming fats, proteins and carbohydrates in a ratio of 75%: 20%: 5%.
- A circular diet is built in accordance with the "5 days of power according to the rules of the Keto-Diet-2 diet of the high carbohydrate diet or carbohydrate loading".
- The Ketot Target diet includes additional use of carbohydrates before and after training.
- The KETO protein diet is similar to a standard, but with a larger share of protein in the diet: the ratio of fats, proteins and carbohydrates is 60%: 35%: 5%.
It should be borne in mind that only huge clinical trials are based on standard and protein diets.Keto-diets circular and targets are actively practiced by bodybuilders-enthusiasts, but their safety is not clinically confirmed, so we will further consider the standard version of Keto-Diet.
To calculate how much you need to consume protein a day, use a simple formula: 1 gram of protein per 1 kg weight.That is, if your weight is 80 kg, you should consume 80 grams of protein a day.Then, based on the ratio of protein, fat and carbohydrates, we get a number that shows how many fats and carbohydrates per day you need to consume - 300 and 20 grams, respectively.However, you can increase carbohydrate consumption (but not more than 50 grams a day).If after the end of the adjustment period - about 2 weeks - you still feel fatigue and difficulties with concentration, try to slowly increase carbohydrate consumption by 5 grams per week.It is best to start a smooth Keto-Diita, gradually reducing carbohydrate products in your diet in order to make the process of restructuring metabolism as familiar to his body as possible and as soon as possible.The duration of KETO-Eating depends on your doctor's well-being and recommendations, but it makes no sense to observe this diet for less than a month, as half of this period will be adjusted.
Approximate menu (options for selection)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- An omelette of one egg and three proteins with mushrooms, spinach and herbs sprinkled with slice.
- Half of avocado, soft egg, a slice of smoked salmon and 2 stove tomatoes.
Dinner
- A turkey baked in yogurt with mushrooms, cheese and herbs.
- A piece of roasted meat or chicken with a part of a green salad with olive oil.
- Spinach salad with shrimp (salmon pieces, chicken or beef), with compact cheese options to choose, sprinkled with walnuts and dried crankshafts.
Dinner
- Grileh steak with boiled asparagus or broccoli, poured with butter.
- Mediterranean salad of boiled eggs, olives, cucumber, slice with olive oil in salad leaves.
Snack
- The dark almond almond almond with cottage cheese or ricott cheese, a handful of favorite berries and a vanilla extract bite.
- A handful of nuts to choose from.
- Vegetable sticks (cucumber, celery) with guacamole.
- The cheese balls made of thin grated spicy cheese with natural yogurt, poured into chopped peanuts.
Table: Carbohydrate contents in some products
| Product | A section containing 6 g of carbohydrates |
| Avocado | 1/2 pcs. |
| Nuts | 30 g |
| Cedar nuts | 30 g |
| Coconut milk | 3/4 glasses |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Cellar | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistachio | 30 g (47 peanuts) |
| Hazel | 45 g |
| The whole yogurt of milk | 100 ml |
| Cherry | 1/2 cup |
| Strawberries | 2/3 glasses |
| Cranberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Raisin | 1/2 cup |
| Blueberry | 1/3 cup |
Recipes
Ginger
Ingredients for 2 portions:
- 2 steaks without bones cut over stripes,
- 1 tablespoon of olive oil,
- 1 small lamp chopped with cubes,
- 1 crushed clove of garlic,
- 2 small tomatoes cut into cubes,
- 1 teaspoon of sweet ginger,
- 4 tablespoons of apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steaks over medium heat.
- When both sides are well fried, add onions, garlic and tomatoes.
- Mix the ginger, salt, pepper and vinegar in a cup, add, mix to the meat.
- Cover with a lid, reduce the heat and cook until the liquid evaporates.
- Serve sprinkled with herbs.
The nutritional value of a section: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nutritional salace
Ingredients (2 sections):
- 100 grams of ham,
- 4 cherry tomatoes are cut in half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of Romano salad,
- Half of the avocado cut into cubes,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple cider vine
- 1 teaspoon of sweet lemon juice and mustard Dijon,
- Salt and pepper.
Cut the ham with cubes and fry in the sprinkle with olive oil.Cut eggs with slices, cheese - cubes.Put all the ingredients on the salad leaves in the form of strips.Mix the refueling components and pour the salad.The nutritional price of a section: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Check doctors' recommendations in order to achieve the desired result, as well as avoid possible side effects.
- Take a medical examination.This is the first and compulsory point of the program that should not be ignored.The Keto diet is contraindicated in people with certain diseases.
- Read the list of permissible products carefully - it must generally comply with your gastronomic preferences.If you are the largest in the world, a banana lover, spaghetti and potatoes in a divine way, you should choose another weight loss system: abandoning all your favorite dishes will immediately become very stressful for you, which will certainly not benefit your well -being and mood.
- Try not to plan important things and labor farms for the first two weeks of the diet.Remember that at the moment your body will be rebuilt and operate in slow mode.
- Schedule your time so that you can cook food.Most of the products allowed in a caterpillar require gastronomic treatment, especially if you want to differentiate your menu a little.
- Don't forget to include green vegetables in your diet: spinach, cucumbers, celery.They contain small carbohydrates, but at the same time they are a source of fiber, which will ensure normal bowel function.
- Drink at least 8 glasses of clean water a day to eliminate the possible smell of acetone and improve kidney work.
- Enable High Quality Coconut Pressure Coconut Oil in your diet: It is the best source of medium -length triglycerides, which are easily converted into ketones.
- Do not be afraid to melt the food if you want it: salt helps to restore the balance of electrolyte disrupted in the KETO-Nutrition.
- Make sure you get the vitamin-octomy complex.The Keto diet is unbalanced and cannot provide your body with all the necessary substances.
- If you are actively involved in high aerobic sports sports, keep in mind that your training potential can be reduced, as glycogen reserves in the muscles are reduced to KETO-Nutrition.
