Today at the top of Keto-Diet's popularity, allowing you to effectively get rid of excess weight. We have found out why this diet has been able to love many women. Get to know the weekly menu and contraindications.
The essence and types of keto-diet
A ketogenic diet was created for children with epilepsy in 1921. It was actively used when taking drugs did not work. The technique is based on ketosis, which is found by reducing carbohydrates and protein.
Keton diet involves the use of fats containing fats. These substances paid the body with energy and restore insulin production regimen.
There are several types of this diet:
- Simple. The essence of nutrition in the consumption of fats and reducing the amount of carbohydrates.
- Target. Suitable for people who play sports. Thanks to fats, it will be possible to improve the results of the training.
- Cyclic. Allows you to make glycogen reserves in muscle fibers. At high levels, carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.
Normally, pay attention to the intensity of the exercise and the body's reaction. If the diet option is not suitable, they will move to another.
Keto-Diet Rules
The following rules are used for each type of power:
- You need to drink at least 2 liters of water per day.
- They receive food 4-5 times a day.
- The dishes are stewed and cooked, not roasted.
- Preference is given to raw vegetables.
- As drinks, you can use green tea, freshly squeezed juice or herbal infusion.
- It is necessary to consume 50 g of carbohydrates a day.
- It is necessary to monitor the daily calorie content of the dishes. We have to spend more than consumption.
- It is best to abandon the snacks.
- To lose weight even more efficiently, it is worth giving 20-30 minutes a day with physical effort.
The maximum duration of the diet- 1 month. Then you need to rest for 3 weeks to make the body saturated with nutrients.
In the first 7 days of the diet, proteins and fats should be consumed in a 50/50 ratio. To maintain muscle mass, it is worth eating 3-4 g of protein per 1 kg.
Starting in the 2nd week, the amount of fat increased to 65-75 %. Proteins will be 20-30 %, 5 % drop in carbohydrates.
During the diet, the body's restructuring phases look like this:
- The first 12 hours. The body completely consumes the existing reserves of glucose.
- 48 hours. Glycogen consumes in the liver and muscles.
- 3-5 days after. The restructuring of metabolism begins. The body tries to find a carbohydrate alternative and find it in proteins and acids.
- 7 days. The body is adapted to carbohydrate deficiency and restores in a ketogenic state.
Even after the diet is over, the body needs adaptation and the right diet.
What should be done before the diet
To reduce the risk of side effects, experts advise:
- Conducting blood tests;
- Make sure there is enough knowledge of the diet;
- Leave only those products that are allowed in the fridge;
- Exclude banned products;
- Draw a smooth carbohydrate reduction program from the diet;
- You are accustomed to drink water regularly.
It is important to consult a specialist who is a personal energy plan.
What products can and cannot eat
The list of allowed products looks like this:
- 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 containing it;
- Potatoes;
- Rice;
- Pasta;
- Bread;
- Soda;
- Bake and sdob;
- Margarine;
- Alcohol;
- Sweet fruit;
- Beetroot;
- Carrots.
Judging by the list of permitted and forbidden products, the usual diet should be changed significantly.
Keto Diet: Menu for a week 1100 calories a day
Do not expect much fat loss in the first week. In 7 days, the body will not have time to restore a new regime. The estimated menu looks like this:
| Day | 1 Food to receive | 2 meals | 3 meals | 4 meals |
| 1 | Three eggs, rye bread with cheese, protein cocktail | Brown rice from chicken to steam, solid cheese | Protein cocktail, nuts | Fish from the stove to vegetables, apple juice |
| 2 | Pepper full of curd and herbs, herbal tea | Ear, rice with vegetables | Yogurt | Steam turtle, vegetable blend, hard cheese |
| 3 | Fish tiles, vegetable slices, protein drink | Boil from vegetables, fish with cheese in the oven | Kefir | Chicken rolls with cheese |
| 4 | Curd cheese casserole, protein cocktail | Vegetable soup, cooked chicken | Eggplant from stove to cheese and tomatoes | Steam fish meat ball. A vegetable salad |
| 5 | Omlet and curd | Vegetable stem and stewed fish | A protein cocktail | Cooked turkey, fresh vegetables |
| 6 | Eggs that are full of fungi, yogurt | Seafood soup, cooked chicken breast | Freshly reddish juice from apples | Fish from the oven, kefir |
| 7 | Omlet with solid cheese, yogurt | Wild rice with chicken breast | A protein cocktail | Veal, vegetable salad |
The women's menu differs in the number of calories. It should have more berries, nuts, vegetables and fruits. Men's diet will be higher, it should rely on meat and fish.
Solution from Keto-Diet
In order to maintain the result, it is necessary to gradually and small the new products. The porridge starts to eat 100-150 g once a day. New baking should not be consumed. Roasted and smoked do not eat better.
If you want to eat something harmful, you have to do it in the morning. Do not forget the active physical effort. Hiking and outdoor activities are welcome.
Specialists' views
Specialists' opinions on Keto-Dita are quite diverse. Most of them believe that such a nutrition does not destroy muscle tissue and fills the body's useful elements. Another advantage of the diet in the absence of hunger and appetite control. Weight loss thoughts will not be busy with food.
Dietitians point out that the kilograms of traveling are no longer returning. Importantly, in the future, it should not rely on fat and sweet, as well as physical activity. Experts warn that during the Keto-diet, a person may meet gravity in the abdomen and flatness. This is due to the lack of fiber diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, it is worth consulting a doctor before sitting on a diet of Keto, as this can cause blood glucose deficiency.
Reviews about Keto-Dita
According to girls online, the first week of the diet is quite difficult. Some women were threatened with weakness and dizziness. The visible effect was noticeable after 3 weeks. Many on Keto-Dit managed to lose 5-7kg in 14 days. In a month you can get rid of 11 kg of excess weight.
Particularly pleased with the variety of dishes for Keto-Diets. They glorify avocado salad with cheese and spinach, broccoli cheese, keto-baral, keto-indeese. For dessert, they are advised to prepare a classic cheesecake, cherry in chocolate, in the red velvet.
Men glorify their diet. He helped them to emphasize muscle relief. However, in the early days, many suffered severe weakness. Other changes have been reported:
- Improving cholesterol levels. This situation can occur due to the use of saturated fats. Subsequently, this can lead to diseases of the heart and blood vessels. Therefore, it is important only to consume healthy fats (fish, nuts, olive oil).
- Problems associated with digestion. They can be caused by insufficient fiber.
- Avitaminosis. Diet can cause deficiency of minerals and vitamins. Therefore, it is important to get vitamins complexes.
- The smell of acetone from the mouth. This symptom indicates disruption of carbohydrate metabolism. It is important to drink more fluids.
Keto diet is not suitable for people engaged in mental activity. It will not be easy for them to concentrate on important issues.
Reverse
Do not use a low carbon diet in the following cases:
- Heart disease and blood vessels;
- Gastrointestinal disorders;
- Hormone failure;
- Oncology;
- Diabetes mellitus;
- Reduction of fetus and lactation;
- Unstable psycho -emotional state.
It is important to refuse food restrictions after surgery. For older women and women, children are prohibited.