All, especially women, want a flawless figure and achieve proud to wear revealing clothes. And most of us have this seemingly logical plan of action: eat less — if not starvation, to remove fat from sport. The problem is that long lasts such a system is impossible, and after the completely predictable failure, dropped the weight back plus. Out of this vicious circle is, although he, too, and requires self-discipline patience, but the result is a flat, muscle mass is not lost, the condition is improved and the skin.
What is keto diet
Surprisingly, the keto diet was originally not designed for weight loss, and improve the condition of children suffering from epileptic seizures. In 1921, an endocrinologist rolling Vodit first noticed that the conditions of the low-carb high nutrition, the liver produces ketone bodies; in the same year therapist Russell Wilder called this diet keto diet and start using it for epilepsy cases for treatment, when there is no network tasks produced results. Soon, the medical staff noticed that patients have become and the thinner the lighter, so the keto diet has got a new direction. Most currently known low-carbohydrate diets, like the Atkins diet, paleo diet, etc., if the variations of the keto diet. How it works?
For most people the idea of eating fats to reduce weight seems paradoxical. Imagine the mechanism of keto-diets, remember, how of human metabolism. Carbohydrates are an important and inexpensive source of energy. Limited to the proceeds of carbohydrates, that the body is no longer able to gain energy and their decomposition into glucose is forced to use alternative sources of energy, i.e. fats, which are metabolized by the liver to form ketone bodies — a state known as ketosis. According to many nutritionists, the keto diet is not only an effective tool in the slender figure in the battle, but also can significantly improve the condition of patients with such diagnosis as cancer, alzheimer's disease, autism, schizophrenia and depression.
Effectiveness of the keto diet
Subject to all the rules of the keto diet gives excellent results. The number of lost kilos in a week can vary from 0, 5 to 2.5, depending on the individual characteristics of the organism. Its effectiveness is convinced that many of the girls, who are the other through can to lose weight diets; keto-diet is also very popular among men and women involved in bodybuilding because they do not lead to loss of muscle mass.
Pros and cons of keto diets
Proven — scientifically and in practice — the benefits are of this diet:
- Proven. The state of ketosis to stimulate rapid loss of body fat mass compared to the other diets, for example, nishiiwai.
- The lack of hunger that you can eat the foods allowed list.
- In keto diet does not have strict order in food and you can choose to combine the products according to your preferences. Man needs in vain to follow the General pattern of consumption of fats, proteins and carbohydrates, i.e. 75%:20%:5% respectively.
- Keto-diet does not lead to loss of muscle mass. Man and lose weight at the expense of the subcutaneous visceral fat, not muscle.
- Therapeutic and pre-diseases in relation to preventive value, such as cancer, Alheimer's disease, epilepsy, depression. Use keto-diet to treat these diseases, contact your doctor.
- Low glycemic index foods allowed on the keto diet, help to improve the condition of skin prone to acne.
Because the keto diet has a significant effect on the body, change the routes of energy, without the negative side is not done also:
- Is a list of against-indications (see. content, its great article).
- Balanced Diet is not, so the man must pass a medical examination.
- In the first 2 weeks the body occur the metabolic restructuring. Until this process is complete, you can experience fatigue, nausea and difficulty concentrating.
- One of the underlying condition of ketosis phenomena — the smell of acetone breath, which also you can face a keto diet.
- In stores, very limited selection of low carbohydrate foods, ready to eat, so the man need to take and food for lunch snacks with you.
- Because it is not in the diet of cereals, fruits and most vegetables possible problem with the intestines.
Plan keto diet
Table: list and food products permitted prohibited
| Allowed foods | The foods that a man must leave |
| Butter and vegetable oil | Low-fat foods |
| Meat, fish, seafood | Sugar of all kinds |
| Eggs | Cereals, wheat products |
| Nuts | Fruit, dried fruit |
| Green vegetables, mushrooms, tomatoes a small amount of | Potatoes and plenty of other vegetables carbohydrates |
| Berries a small amount | Legumes |
| Natural milk products except milk | Corn |
| Wine, spirits — rum, brandy, whiskey (no more glasses per day) | Beer and all alcoholic beverages contain sugar |
Preparation of the diet and nutrition plan
Keto diet is a low carbohydrate diet, which is high and fat intake moderate amounts of protein. There are several varieties of this diet:
- Standard keto diet includes intake of fats, proteins, carbohydrates and ratio of 75%:20%:5%.
- Cyclic keto diet is based on the system of the "5 food rules the day according to the keto-diet — 2 days or a high carbohydrate food carbohydrate loading".
- Targeted keto diet contains excess carbohydrates before and after exercise.
- Protein keto diet similar to the standard, but the larger part of the protein in the diet: the ratio of fats, proteins and carbohydrates 60%:35%:5%.
Remember, that in vain the standard-protein diet and extensive clinical studies have. Cyclical targeted keto and the diet is actively practiced printing enthusiasts, but their safety has not been confirmed clinically, so don't me consider a standard ev keto diet.
About to fall, how man need to consume a lot of protein a day, use a simple formula: 1 gram of protein per 1 kg of body weight. On top of That, if your weight is 80 kg, a man should consume grams of protein in 80 days. Then, based on the ratio of proteins, fats, carbohydrates and get a number of fats of carbohydrates per day, and men need to consume a — 20 and 300 grams, respectively. However, you can increase the consumption of carbohydrates (but, as not more than 50 grams per day). If, after the adaptation period, around 2 weeks — you can still feel the fatigue and difficulties in concentration, slowly try to increase your carbohydrate intake by 5 grams per week. To start the keto diet is better to slowly, gradually reduce the amount of starchy foods in your diet, in order to process a reconstruction of the metabolism of the most gentle to the body and slowly exhale. The duration of the keto diet depends on the health and the advice of your doctor, but this is to follow a diet less than a month the point is not, because half of the time is used for adaptation.
Sample menu (choice of Ah)
Breakfast
- Two fried eggs, bacon in olive oil.
- An omelet of one egg and three proteins, mushrooms, spinach and herbs, topped with feta cheese.
- Half an avocado, soft-boiled egg, a slice of smoked salmon and tomatoes 2 roasted.
Lunch
- Turkey, baked yogurt, mushrooms, cheese and herbs.
- Piece of fried meat or chicken, green salad, dressed with olive oil.
- Spinach salad with shrimp grilled (slices of salmon, chicken or beef), cheese cubes of choice, sprinkled with nuts and dried cranberries.
Dinner
- Steak grilled salmon, boiled asparagus or broccoli drizzled with butter.
- Mediterranean salad with boiled eggs, olives, cucumbers, feta cheese with olive oil salad.
Snacks
- Almond-berry smoothie made with almond milk, cottage cheese or ricotta cheese, a handful of your favorite berries and a pinch of vanilla sugar.
- A handful of nuts to choose from.
- Vegetable sticks (cucumber, celery) and guacamole.
- Cheese balls in finely grated sharp cheese, natural yogurt, obalanya chopped pistachios.
Table: carbohydrates of some products
| Product | Part, which contains 6 g of carbohydrates |
| Avocado | 1/2 Pcs |
| Walnuts | 30 g |
| Pine nuts | 30 g |
| Coconut milk | 3/4 Cup |
| Coconut (pulp) | 1/2 Cup |
| Almonds | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower seeds | 1/4 Cup |
| Pistachio nuts | 30 g (47 pistachios) |
| Hazelnuts | 45 g |
| Yogurt from whole milk | 100 ml |
| Cherry | 1/2 Cup |
| Strawberries | 2/3 Cup |
| It | 1/2 Cup |
| Raspberry | 1/2 Cup |
| Currants | 1/2 Cup |
| Blueberries | 1/3 Cup |
Recipes
Ginger roast beef
Ingredients for 2 servings:
- 2 steak, boneless, cut from above strips
- 1 tablespoon olive oil
- 1 small onion, diced,
- 1 crushed garlic clove,
- 2 small tomatoes, diced,
- 1 teaspoon ground ginger
- 4 tbsp apple cider vinegar
- salt, pepper.
- Pour oil in a pan, sauté steak over medium heat.
- When both sides are well browned, add the onion, garlic and tomatoes.
- Mix a Cup of ginger, salt, pepper and vinegar, add, stirring all the time, meat.
- Cover, reduce heat and cook until the liquid evaporates.
- Serve, sprinkled with herbs.
Nutritional information one serving: 370 calories, 27 g fat, 7 g carbohydrates, 46 grams of protein.
Nutritious salad
Ingredients (2 servings):
- 100 grams of ham,
- 4 tomatoes, cut into halves
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups romaine lettuce,
- half an avocado, diced,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple cider vinegar
- 1 teaspoon of lemon juice and Dijon mustard,
- salt and pepper to taste.
The ham and Cut into cubes roast them, sprinkle olive oil in a pan. Eggs cut into slices, cheese-cubes. Put all the ingredients for the salad leaves in the form of strips. Mix filling ingredients and pour over the salad. Nutritional information one serving: 208 calories, 8 grams of fat, 3 grams carbohydrates, 31 grams of protein.
If you have chosen to follow the keto diet
Read more recommendations on doctors achieve quick and desired results to avoid potential side effects.
- To a medical examination. This is katja hämäläinen: ny-the first point-program, which should not be ignored. Keto diet is against people who have certain diseases.
- Carefully read the list of allowed foods — it should usually fit your food preferences. If you're the world's biggest fan of bananas, spaghetti and potato wedges, the man should choose another weight loss system: the rejection of all your favorite foods, will soon be stressed too much, that not a benefit in vain to health and mood.
- Try to plan released in the first two weeks of the diet is not important Affairs and labor feats. Remember that currently the body to adjust and use slow motion.
- Plan your time so that it was enough for cooking. Most of the foods allowed on keto diet requires cooking, especially if you want to add some fun to your menu.
- Don't forget to include in your diet are green vegetables: spinach, cucumber, celery. They contain carbohydrates in vain a little, but they are a source of fiber, which is to ensure the normal functioning of the intestines.
- Drink at least 8 glasses of pure water a day, to eliminate the possible smell of acetone on the activity and improve the kidneys.
- Include your diet quality coconut oil cold pressed: it is a point source, medium triglycerides, which are easily converted into ketones.
- Don't be afraid to season the food, if you want it: the salt will help restore the electrolyte balance is disturbed, the keto diet.
- Be sure to take vitamin-mineral complex. Keto-diet is unbalanced can provide the body and all the necessary nutrients.
- If you are active in sports with high aerobic load, keep in mind that your training capacity can be reduced, such as the keto diet glycogen stores in the muscles is reduced.
