Only a complete overhaul of your diet can help you lose weight and adjust your figure. Today there are many dietary tables, which complicates the choice. It is important that the weight loss course not only frees you from the hated weight, but also does not harm your health. The keto diet meets these requirements.
Essence and principle of the diet
Dietary mass got its name from the ketone bodies formed in the body as a result of the process of lipolysis (penetration of excess fat cells into the blood). Carbohydrate starvation activates a program to search for energy in the fat layer.
The essence of dietary restrictions comes down to the exclusion of dishes prepared from carbohydrate products from the menu. Fats and proteins remain a source of energy.
Since carbohydrates are the best food for energy, the body will start looking for them in stored fat layers, speeding up metabolic processes. Thanks to this launch, the processing is done quickly, which leads to weight loss. That is why the keto diet is very popular.
When using the keto diet, you need to control the amount of carbohydrates and calories in your diet. It must be nutritious to ensure the proper functioning of vital systems.
Basic rules, what is allowed, what is forbidden?
For diet to be effective, you need to follow some rules:
- Introduce moderate amounts of fat in your diet and energy.
- Calculate the calorie content of meals to ensure productivity and normal well-being.
- Maintain water balance throughout the day.
- Talk to your doctor before introducing a carbohydrate restriction.
- Take food slowly, preferably according to a regimen of 4-5 meals.
- You need to cook dishes with minimal heat treatment time, it is better to give preference to raw vegetables.
- Daily carbohydrate intake should not exceed 100 g.
- Use herbal infusions, green tea, freshly squeezed juice as a drink.
List of approved products:
- chicken, turkey;
- eggs;
- fermented, low-fat dairy products;
- hard cheese;
- low fat fish;
- fresh vegetables;
- fruits (sour);
- seafood;
- nuts.
List of forbidden foods:
- fatty, smoked, fried;
- semi-finished products;
- beverages with gases and preservatives;
- spices, salt;
- bakery and confectionery;
- pasta;
- cereals;
- potatoes, beets, carrots;
- sweet fruits;
- bananas.
Sample menu for one week
The ketone diet has a sample menu. It must be balanced, taking into account the needs of the human body for nutrients, vitamins and minerals. Consider a sample menu for a week to get rid of the hated pounds.
Day 1
- omelette of 3 eggs, a piece of rye bread with cheese, protein shake;
- brown rice, steamed chicken breast cutlets, hard cheese;
- protein shake, nuts;
- fish baked in the oven with vegetables, freshly squeezed apple juice.
Day 2
- bell with cottage cheese filling with herbs, herbal tea;
- seafood soup, rice with vegetables;
- yogurt;
- turkey turkey, vegetable mix, a piece of hard cheese.
Day 3
- steamed fish cakes, vegetable cuts, protein shake;
- vegetable stew, fish baked with cheese in the oven;
- kefir;
- rolls stuffed with vegetables and cheese.
Day 4
- cottage cheese casserole, protein shake;
- vegetable soup, vegetable salad with rice and boiled chicken;
- eggplant baked in the oven with cheese and tomatoes; Steamed fish meatballs, vegetable salad.
Day 5
- omelet, cottage cheese, yogurt;
- vegetable stew, fish with vegetables;
- protein shake;
- boiled turkey with vegetables.
Day 6
- eggs stuffed with herbs and mushrooms, yogurt;
- seafood soup, vegetable cuts, boiled chicken breast;
- freshly squeezed apple juice;
- fish baked with cheese, kefir.
Day 7
- omelet sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, boiled chicken breast;
- protein shake;
- beef steak, vegetable salad, kefir.
Recipes
- Pepper with cottage cheese filling.Mash the low-fat cottage cheese in a bowl. Add chopped herbs and egg to it, stir. Pour boiling water over the peppers and leave for 3-5 minutes in hot water. Then cut off the top and remove the core. Fill the vegetable cavity with cheese. Place in the oven for 5 minutes. Drizzle with sour cream before serving.
- Fish meatballs.Remove the skin from the pollock and cut the fillet. Finely chop the meat with a knife. Add a little onion, salt, finely grated cabbage and egg. Stir in the minced meat, form balls out of it. Steam for 15 minutes.
- Casserole.Mash the cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled into inflorescences, 1 tablespoon semolina. Stir thoroughly. Put the mixture in a form. Sprinkle on top with finely grated hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.
Duration
There are no strict limits on the period of use of a low-carbohydrate diet. The characteristics of the organism play an important role in determining time.
Depending on your goal, you can choose from three existing types of keto diet:
- Constantly, used from 1 week to a month (only fat, fiber and protein are used).
- Strength designed for athletes (carbohydrates up to 100 g are allowed).
- Cyclical, providing for the addition of the menu once a week with carbohydrate products.
In any case, after a month, you should take a break of at least 3 weeks to saturate the body with the nutrients contained in carbohydrate foods.
How many kg can you lose?
A weekly diet can reduce body weight by 2-4 kg. Excess fluid is excreted during the first 3 weeks. In the next period, weight loss occurs due to a decrease in body fat.
According to reviews, the following results have been recorded:
- for 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Stop the diet
To maintain and improve the result, new products should be introduced in small portions and gradually. If it is a porridge, then no more than 1 time a day, 100-150 grams. Try not to consume fresh baked goods. In general, you need to reconsider your attitude towards fried and smoked products. In addition to the harm, there is no benefit to the body from such food.
If there is an irresistible urge to eat a favorite dish that is not recommended for consumption, you can do it on an empty stomach every 10 days, that is, afford a small portion in the morning. So obsessive thoughts about food will not haunt you all the time.
Exercise is no less effective for continuing the weight loss process. It is enough to spend 20-30 minutes a day to maintain shape and tone muscle mass. Hiking and outdoor activities will give you strength, energy and good mood.
Pros, cons and contraindications
Advantages:
- Fast result.
- Various menus.
- Easy to carry without being hungry.
- Does not affect muscle mass.
- Does not depress the mood.
Disadvantages:
- Constipation and heaviness in the stomach may occur.
- Glucose deficiency.
- The first 3 days may be bad due to a change in diet.
Before making a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the recommendation can lead to deteriorating health and exacerbation of chronic diseases.
Avoid low carb diets when:
- identified mental disorders;
- during pregnancy and lactation;
- diagnostics of oncology;
- hormonal disorders;
- cardiovascular diseases;
- gastrointestinal disorders.
It is also worth giving up restrictions during the rehabilitation period after surgery or serious injury. Teenagers and the elderly are also banned.
During the period of low carbohydrate consumption, the digestive system and intestines can be damaged, which is fraught with constipation and bloating.
To prevent such problems, it is recommended to strictly observe the water balance. In addition, during a period of restrictions or after a course, it is worth drinking a vitamin complex to replenish the missing useful vitamins and minerals.