Today at the height of the popularity of a keto diet, with which you can effectively get rid of excess weight. We find out why this diet has managed to fall in love with many women. Let us get to know the weekly menu and contraindications.
The essence and types of keto-dit
The ketogenic diet was developed in 1921 for children with epilepsy. It was actively used when taking pharmacy medication did not bring any results. The technology is based on ketosis that occurs with a decrease in carbohydrates and protein.
Keton diet implies the use of products that contain fats. These substances charge the body with energy and restore the type of insulin production.
There are different types of this diet:
- Simply. The essence of nutrition in the consumption of fats and a decrease in the amount of carbohydrates.
- Targeted. Suitable for people who do sports. Thanks to the fats, it will be possible to improve the training results.
- Cyclical. Allows you to compensate for the glycogen reserves in muscle fibers. Carbohydrates and proteins practice 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 reaction of the body. If the diet option is not suitable, switch to another.
Keto-diet rules
The following rules apply to any kind of performance:
- You have to drink at least 2 liters of water a day.
- You slowly take the food 4-5 times a day.
- Courts are pumped and cooked, there is no fried.
- Preference for raw vegetables.
- You can use green tea, freshly pressed juice or herbal infusion as drinks.
- It is necessary to consume 50 g of carbohydrates a day.
- It is necessary to monitor the daily calorie content of dishes. We have to spend more than consume.
- It is better to give up snacks.
- In order to lose weight even more efficiently, it is worthwhile to devote 20 to 30 minutes a day with physical exertion.
The maximum duration of the diet- 1 month. Then you have to take a break of 3 weeks to saturate the body with nutrients.
In the first 7 days of nutrition, proteins and fats should be consumed in a ratio of 50/50. In order to maintain the muscle mass, it is worth eating 3-4 g protein per 1 k g.
From the 2nd week, the fat quantity is increased to 65-75 %. The proteins will be 20 to 30 %, 5 % fall on carbohydrates.
The phases of restructuring the body during the diet look like this:
- The first 12 hours. The body completely consumes the existing glucose reserves.
- 48 hours. Glycogen is consumed in the liver and muscles.
- After 3-5 days. The restructuring of the metabolism begins. The body tries to look for an alternative to carbohydrates and find them in proteins and acids.
- 7 day. The body adapts to the lack of carbohydrates and is rebuilt under a ketogenic state.
Even after the end of the diet, the body needs adaptation and the right nutrition.
What needs to be done before nutrition
In order to minimize the risk of side effects, experts recommend:
- Make blood tests;
- Make sure that there is enough knowledge of nutrition.
- Only leave the products that are permitted when you lose weight in the refrigerator.
- exclude prohibited products;
- Create a program for smooth reduction in carbohydrates from nutrition;
- To get used to drinking water regularly.
It is important to consult a specialist who creates a personal power plan.
Which products can and cannot eat
The list of permissible products looks like the following:
- 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 it contains;
- Potato;
- Rice;
- Pasta;
- bread;
- Soda;
- Bake and sdob;
- Margarine;
- Alcohol;
- Sweet fruits;
- Beets;
- Carrot.
According to the list of permissible and forbidden products, the usual diet must be changed significantly.
Keto diet: menu for a week for 1100 calories per day
Do not expect a big loss of fat in the first week. In 7 days, the body has no time to rebuild itself on a new regime. The approximate menu looks like this:
| day | 1 food intake | 2 meal | 3 meals | 4 meals |
| 1 | Omle made of three eggs, rye bread with cheese, protein cocktail | Brown rice with chicken with a steamed schnitzel, hard cheese | Protein cocktail, nuts | Fish out of the oven with vegetables, apple juice |
| 2 | Pepper filled with cottage cheese and herbs, herbal tea | Ear, rice with vegetables | yogurt | Damped turkey, vegetable mixture, hard cheese |
| 3 | Fish tiles, vegetable slices, protein drink | Pot made of vegetables, fish with cheese in the oven | kefir | Chicken buns with cheese |
| 4 | Cottage Cheese Casserole, protein cocktail | Vegetable soup, cooked chicken | Aubergine from the oven with cheese and tomatoes | Steam fish balls. Vegetable salad |
| 5 | Omlet and cottage cheese | Vegetable stew and steamed fish | Protein cocktail | Cooked turkey, fresh vegetables |
| 6 | Eggs filled with mushrooms, yogurt | Seafood soup, cooked chicken breast | Freshly pressed juice from apples | Fish out of the oven, kefir |
| 7 | Omle with solid cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Veal salad, vegetable salad |
The menu for women differs in the number of calories. It should have more berries, nuts, vegetables and fruit. The man's diet will be a higher California, he has to rely on meat and fish.
The way out of the keto-dit
To get the result, new products must be introduced gradually and in small portions. Brei starts eating 100-150 g once a day. Fresh baking should not be consumed. Ferred and smoked better not eat.
If you want to eat something harmful, you have to do this in the morning. We must not forget the active physical effort. Hiking and outdoor activities are welcome.
The opinions of specialists
The opinions of specialists to Keto-Dita are very diverse. Most of them believe that such a diet does not destroy muscle tissue and that the care of useful elements in the body fills. Another advantage of nutrition in the absence of hunger and appetite control. The thoughts of weight loss will not be busy.
Nutritionists find that the parked kilograms do not return. The main thing is not to rely on fat and sweet in the future and to operate physical activity. Experts warn that during a keto diet a person can encounter a severe in stomach and flatulence. This is due to a lack of fiber diet. It is therefore important to add apples and acidic grapes to the menu. In any case, it is worthwhile to advise yourself with the doctor before sitting on a keto diet, as this can cause a lack of blood sugar.
Reviews about Keto-Dita
According to girls on the Internet, the first week of diet is quite difficult. Some women were faced with weakness and dizziness. The visible effect was noticeable after 3 weeks. On Keto-Dit, many managed to lose 5-7 kg in 14 days. You can get rid of 11 kg overweight in a month.
Particularly satisfied with the diversity of the dishes for keto diet. They praise a salad from avocado with cheese and spinach, broccoli with cheese, keto, keto oxen. For dessert, you are recommended to prepare a classic cheesecake, cherry in chocolate, a red cupcake office in a cup.
Men praise a diet. She helped them emphasize muscle reliefs. In the early days, however, many experienced strong weakness. Other changes have been observed:
- Improvement of cholesterol level. This situation can occur due to the use of saturated fats. This can then lead to diseases of the heart and blood vessels. It is therefore important to consume only healthy fats (fish, nuts, olive oil).
- Problems with digestion. They can be caused by inadequate fiber.
- Avitaminosis. Diet can lead to a lack of minerals and vitamins. It is therefore important to take vitamin complexes.
- The smell of acetone out of the mouth. This symptom indicates a violation of the carbohydrate metabolism. It is important to drink more liquids.
Keto diet is not suitable for people who deal with intellectual work. It will not be easy for you to concentrate on important matters.
Contraindications
Do not use a low carbohydrates diet in the following cases:
- Heart diseases and blood vessels;
- Disorders of the stomach intestine tract;
- Hormone failure;
- Oncology;
- Diabetes mellitus;
- Renovation of the fetus and lactation;
- An unstable psychoemotional condition.
It is important to give up the food restrictions after the operation. Older men and women, children fall under the ban.