We, in particular equitable sex, want to make an impeccable silhouette and which we proudly wear open clothes.And most of us are for this apparently logical action plan: there is less - or even hunger - to exclude fats, to do sport actively.The problem is that it is impossible to resist such a diet for a long time, and after completely predictable ventilation, the kilograms thrown back with more.There is a way to get out of this closed circle, although it also requires discipline and patience on your part, but the result will be stable, muscle mass will not be lost and the condition of the skin will improve.
What is a keto-tage
Surprisingly, Keto-Diet was not originally planned not at all for weight loss, but to improve the condition of children with epilepsy.In 1921, the endocrinologist Rollin Woodite noticed for the first time that in food conditions with a low content in terms of fog, the liver produced ketone bodies;The same year, the therapist Russell Wilder called such a diet for a keto-believing and began to use it to treat epilepsy in cases where drugs did not give a result.Soon, medical staff noted that patients have become a more difficult and easier to receive a new development department.Most low-carbohydrate diets, such as Atkins, the Paleo diet, etc., are subsequent variations in the Ceto-Rooring.How does it work?
For most people, the very idea of eating fat to reduce weight seems to be paradoxical.To imagine an keto-dodo mechanism, we recall how human metabolism works.Carbohydrates are the main energy source and the most affordable.Under conditions of the limited contribution in carbohydrates, the body is no longer able to receive energy by separating with glucose and is forced to use alternative energy sources, that is to say fats which are treated in the liver with the formation of ketone body-this condition is called ketosis.According to many nutritziologists, keto-dietic is not only an effective way of the fight for a thin figure, but is also able to considerably improve the condition of patients with diagnostics such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Ket-dyetic efficiency
Supplied to comply with all the rules of the keto diet 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 keto regime is also very popular among men and women engaged in bodybuilding, because it does not lead to loss of muscle mass.
For the advantages and disadvantages of ketations
The confirmed - scientifically and practically - the advantages of this electricity regime include:
- Proven efficiency.The state of ketosis contributes to a faster loss of greasy fat compared to other diets, for example, with a low fat.
- Lack of hunger: you can always have a bite to eat in the list of authorized.
- There is no strict sequence of dishes in Keto Dita, you can choose and combine products in accordance with your preferences.You just need to join the total formula for the consumption of fats, proteins and carbohydrates, that is to say 75%: 20%: 5%, respectively.
- The keto diet does not lead to a loss of muscle mass.The weight goes due to the subcutaneous and visceral fat, not the muscles.
- Therapeutic and preventive value of diseases such as cancer, algeimer's disease, epilepsy, depression.To use an keto-tage in the treatment of these diseases, consult a specialist.
- The low glycemic index of the products authorized for Keto-Diet helps improve the condition of the skin subject to acne.
Since the keto-treatment has a significant effect on the body, modifying the metabolic paths of energy, without negative sides, it was not: either:
- A large list of contraindications (see at the end of the article).
- The regime is not balanced, it is therefore necessary to periodically undergo a medical examination.
- During the first 2 weeks, metabolic restructuring will occur in your body.Until this process is finished, you may feel fatigue, nausea and concentration difficulties.
- One of the phenomena that accompanies the state is the smell of acetone in the mouth, which you can also meet a keto-treatment.
- Stores are very limited in the choice of products with low fight against ready -to -use cards, so you will have to take food for lunch and snacks with you.
- Due to the lack of cereals, fruit and most vegetables in food, problems with the intestines are possible.
Keto-Diet plan
Table: a list of authorized and prohibited products
| Authorized products | Products that must be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all types |
| Eggs | Cereals, flour products |
| Nut | Fruits, dried fruit |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other vegetables rich in carbohydrates |
| Small berries | Legumes |
| Natural dairy products, except milk | But |
| Dry wine, from strong drinks - rum, cognac, whiskey (no more than one glass per day) | Beer and all alcoholic drinks containing sugar |
Diet and electricity plan
The keto 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:
- The standard ketotic ketotic involves the consumption of fat, protein and carbohydrates in a 75%report: 20%: 5%.
- A Ketot cyclic diet is built according to "5 days of power according to the rules of the days of keto-diet-2 of diet rich in carbohydrates or loading of carbohydrates".
- 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 proteins in the diet: fat, protein and carbohydrate ratio is 60%: 35%: 5%.
It should be taken into account that only vast clinical studies are based on standard and protein diets.Cyclical and targets are actively practiced by bodybuilders-enthusic bodybuilders, but their safety is not clinically confirmed, we will therefore consider the standard version of the keto-dieic.
To calculate approximately how much you need to consume proteins per day, use a simple formula: 1 gram of protein per 1 kg of weight.In other words, if your weight is 80 kg, you should consume 80 grams of protein per day.Then, on the basis of the protein, fat and carbohydrate ratio, we get a number showing 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 per day).If after the end of the adaptation period - about 2 weeks - you always feel fatigue and concentration difficulties, try to slowly increase the consumption of carbohydrates by 5 grams per week.It is preferable to start a gentle keto-dieic, gradually reducing carbohydrate products in your diet in order to make the metabolism restructuring process as possible for your body, and just as slowly get out.The duration of the keto-dietic depends on your well-being and the recommendations of your doctor, but it makes no sense to observe this diet for less than a month, because half of this period will adapt.
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 herbs sprinkled with feta cheese.
- Half of the avocado, a soft egg, a slice of smoked salmon and 2 stove tomatoes.
Dinner
- A turkey -cooked turkey with mushrooms, cheese and herbs.
- A piece of meat or chicken in the oven with a portion of green salad seasoned with olive oil.
- Spinach salad with shrimp-layers (pieces of salmon, chicken or beef), with solid cheese dials, sprinkled with nut and dried cranberries.
Dinner
- Steak griles with boiled asparagus or broccoli, paid with butter.
- Mediterranean salad of hard eggs, olives, cucumber, feta cheese with olive oil on salad leaves.
Snacks
- Almond almond almond with cottage cheese or ricott cheese, a handful of favorite berries and a pinch of vanilla extract.
- A handful of nuts of your choice.
- Vegetable sticks (cucumber, celery) with guacamole.
- Finely grated spicy cheese balls with natural yogurt, poured into chopped pistachios.
Table: carbohydrate content in certain products
| Product | A part containing 6 g of carbohydrates |
| Lawyer | 1/2 pcs |
| Nut | 30 g |
| Cedar | 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 |
| Pistachios | 30 g (47 pistachios) |
| Hazelnut | 45 g |
| Whole milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberries | 2/3 glasses |
| Cranberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Currant | 1/2 cup |
| Blueberry | 1/3 cup |
Recipes
Ginger roasted beef
Ingredients for 2 portions:
- 2 steaks without bone cut on the scratches,
- 1 tablespoon of olive oil,
- 1 small bulb chosen by cubes,
- 1 crushed garlic clove,
- 2 small tomatoes trenched in cubes,
- 1 teaspoon of ground 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, with meat.
- Cover with a lid, reduce the heat and cook until the liquid is evaporated.
- Serve sprinkled with herbs.
The nutritional value of a part: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
COBB-Salace
Ingredients (2 portions):
- 100 grams of ham,
- 4 cherry tomatoes cut in half,
- 30 grams of blue cheese,
- 2 hard eggs,
- 2 cups of Romano salad,
- Half of the lawyer cut in the cubes,
- 2 bacon slices,
- 1 tablespoon of olive oil and apple cider vine
- 1 teaspoon of lemon juice and Dijon mustard,
- Taste of salt and pepper.
Cut the ham with cubes and fry on the pinch sprinkled with olive oil.Cut the eggs with slices, cheese - cubes.Put all the ingredients on the salad leaves in the form of bands.Mix the supply components and pour the salad.The nutritional value of a part: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Consult the recommendations of doctors in order to achieve the desired result, as well as to avoid possible side effects.
- Pass a medical examination.This is the first compulsory point of the program which should not be ignored.The keto diet is contraindicated in people with certain diseases.
- Read the list of authorized products carefully - it must generally comply with your gastronomic preferences.If you are the biggest in the world, a lovers of bananas, spaghetti and potatoes in a divine way, you should choose another weight loss system: the abandonment of all your favorite dishes will immediately become too much stress for you, which will certainly not benefit your well-being and your mood.
- Try not to plan important things and labor exploits during the first two weeks of the diet.Remember at that time, your body will be rebuilt and will operate in slow mode.
- Plan your time so that it is enough to cook food.Most of the products authorized on a keto-diets require culinary treatment, especially if you want to diversify your menu a little.
- Do not forget to include green vegetables in your diet: spinach, cucumbers, celery.They contain little carbohydrates, but at the same time are a source of fiber, which will ensure the normal functioning of the intestines.
- Drink at least 8 glasses of clean water per day to eliminate the probable smell of acetone and improve the work of the kidneys.
- Light the high quality cold pressing coconut oil in your diet: it is the best source of medium length triglycerides, which is easily transformed into ketones.
- Do not be afraid to salt the food if you wish: salt helps restore the electrolytic balance that is disturbed on the keto-dyetic.
- Make sure you take the vitamin-mineral complex.The keto diet 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, because glycogen reserves in the muscles are reduced to Keto-Diet.
