Today at the height of the popularity of a keto diet that allows you to get rid of excess weight effectively. Let's find out why this diet managed to fall in love with many women. We know the weekly menu and contraindications.
The essence and types of keto-pounds
The ketogenic diet was developed in 1921 for children suffering from epilepsy. It was actively used when taking drugs did not bring results. The technique is based on ketosis, which occurs with a decrease in carbohydrates and proteins.
The Cherone diet implies the use of products containing fats. These substances load the body with energy and restore the insulin production mode.
There are different types of this diet:
- Simple. The essence of nutrition in fat consumption and a decrease in the amount of carbohydrates.
- Targeted. Suitable for people who practice sports. Thanks to fats, it will be possible to improve the results of the training.
- Cyclic. It allows you to compensate for glycogen reserves in muscle fibers. At high level, carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.
Usually paying attention to the intensity of training and the reaction of the body. If the dietary option is not suitable, they move on to another.
Keto-Diet rules
For each type of power, the following rules apply:
- You have to drink at least 2 liters of water per day.
- They take food slowly 4-5 times a day.
- The dishes are stewed and boiled, there is no fried.
- 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 per day.
- It is necessary to monitor the daily caloric content of the dishes. We have to spend more than to consume.
- It is better to abandon snacks.
- To lose weight in an even more efficient way, it is worth dedicating 20-30 minutes a day with physical effort.
The maximum duration of the diet- 1 month. So you have to take a 3 -week break to saturate the body with nutrients.
In the first 7 days of 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 k g of weight.
Starting from the second week, the quantity of fat is increased to 65-75 %. Proteins will have 20-30 %, 5 % fall on carbohydrates.
The phases of the renovation of the body during the diet seem this:
- The first 12 hours. The body completely consumes existing glucose reserves.
- 48 hours. Glycrogen is consumed in the liver and muscles.
- After 3-5 days. The renovation of the metabolism begins. The body tries to look for an alternative to carbohydrates and finds it in proteins and acids.
- 7 days. The body adapts to the deficiency of carbohydrates and is reconstructed with ketogenic conditions.
Even after the end of the diet, the body needs adaptation and the right diet.
What must be done before the diet
To minimize the risk of side effects, experts recommend:
- make blood tests;
- Make sure there are sufficient knowledge on the diet;
- Leave only those products allowed during weight loss in the refrigerator;
- exclude prohibited products;
- elaborate a program of regular reduction of carbohydrates from the diet;
- To get used to drinking water regularly.
It is important to consult a specialist who will enter a personal power plan.
Which products can and cannot eat
The list of allowed products seems to be this:
- chicken, beef, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- olive oils and vegetables;
- egg;
- milk and dairy products -caseari;
- walnuts;
- berries.
It is important to exclude the following products from the menu:
- sugar and all the products that contain it;
- potato;
- rice;
- pasta;
- bread;
- soda;
- Cooking and SDOB;
- margarine;
- alcohol;
- sweet fruits;
- beets;
- carrot.
Judging from the list of allowed and prohibited products, the usual diet will have to have changed significantly.
Keto diet: menu for a week for 1100 calories a day
Don't expect a great loss of fat in the first week. In 7 days, the body will not have time to reconstruct a new regime. The approximate menu will be similar to this:
The menu for women will differ for the number of calories. It should have more berries, nuts, vegetables and fruit. The man's diet will be higher, he needs to lean on meat and fish.
The way out of the Keto diet
To preserve the result, it is necessary to introduce new products gradually and in small portions. Porridge starts eating 100-150 g once a day. Fresh cooking should not be consumed. Fried and smoked better not to eat at all.
If you want to eat something harmful, you have to do it 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 on Keto-Dita are quite different. Most of them believe that this nutrition does not destroy muscle tissue and fills the supply of useful elements in the body. Another advantage of the diet in the absence of hunger and appetite control. Thoughts on losing weight will not be engaged with food.
Nutritionists note that the deceased kilograms no longer return. The main thing is not to rely on fat and dessert in the future, as well as engaged in physical activity. Experts warn that during a keto diet, a person can meet a heaviness in the stomach and flatulence. This is due to the lack in the fiber diet. Therefore, it is important to add apple and acid grapes to the menu. In any case, it is worth consulting the doctor before sitting on a keto diet, because it can cause a glucose deficiency in the blood.
Reviews on Keto-Dita
According to girls on the internet, the first week of the diet is quite difficult. Some women had to face weakness and dizziness. The visible effect was evident after 3 weeks. On Keto-Dit, many managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.
Particularly satisfied with the variety of dishes for the keto diet. They praise an avocado salad with cheese and spinach, broccoli with cheese, keto kick, keto-ools. For dessert, it is recommended to prepare a classic cheesecake, chocolate cherry, a red velvet for cupcake in a cup.
Men praise a diet. He helped them emphasize muscle reliefs. However, in the first days, many have experienced a strong weakness. Other changes have been observed:
- Improve cholesterol levels. This situation can take place due to the use of saturated fats. Subsequently, this can lead to diseases of the heart and blood vessels. Therefore, it is important to consume only healthy fats (fish, walnuts, olive oil).
- Problems with digestion. They can be caused by insufficient fibers.
- Avitaminosis. The diet can lead to a deficiency of minerals and vitamins. Therefore, it is important to take vitamin complexes.
- The smell of the acetone from the mouth. This symptom indicates a violation of carbohydrate metabolism. It is important to drink more liquids.
The keto diet is not suitable for people engaged in mental work. It will not be easy for them to focus on important issues.
Contraindications
Do not use a low carbohydrate diet in the following cases:
- heart disease and blood vessels;
- Gastrointestinal tract disorders;
- failure of hormones;
- oncology;
- diabetes mellitus;
- Reding the fetus and breastfeeding;
- An unstable psycho -emotional state.
It is important to abandon food restrictions after surgery. Elderly men and women, children fall under the ban.