All of us, especially the fair sex, we want to achieve a flawless figure and proudly wear revealing clothes. And most of us on this, seemingly entirely logical action plan: eat less and not starve, — to exclude fat, active in sports. The problem is that long endure such a regime is impossible, and after the quite predictable failure of discarded kilograms is coming back again with an asterisk. The way out of this vicious circle exists, although it too will require discipline and patience, but the result will be a more permanent muscle mass not to lose, and the condition of the skin will improve.
What is a keto-diet
Surprisingly, but the keto diet was originally intended not for weight loss, but to improve the condition of children suffering from epileptic seizures. In 1921, an endocrinologist Rolling Bringing for the first time noticed, that in the conditions of low-carb high power supply, the liver produces ketone bodies; in the same year therapist Russell Wilder described such a method of nutrition keto diet and became used to the treatment of epilepsy, in cases where medication didn't result. Soon, the medical staff noticed that patients have become slimmer and lighter — so the keto diet has received a new direction of development. The most well-known now a low-carb diets, like the Atkins diet, the paleo diet and so on, are later variations of the keto diet. How it works?
For most people the idea of eating fats in order to reduce weight seems to be paradoxical. Imagine a mechanism, keto diet, recall, how does the metabolism of a person. Carbohydrates are the primary and most affordable source of energy. The limited supply of carbohydrates the body is no longer able to receive power by their cleavage into glucose and is forced to use alternative sources of energy, i.e. fats, which are recycled in the liver with the formation of ketone bodies — this condition is called ketosis. According to many nutritionists, the keto diet is not only an effective means in the struggle for a slim figure, but also can significantly improve the condition of patients with these diagnoses, such as cancer, Alzheimer's disease, autism, schizophrenia, and depression.
The effectiveness of the keto diet
Assuming compliance with all rules of the keto-diet gives excellent results. The number of lost kilograms per week can range from 0, 5 to 2.5, depending on the individual characteristics of the organism. In its effectiveness of convinced a lot of girls who have failed to lose weight using other diets; keto-diet is also very popular among men and women engaged in bodybuilding competitions, because it leads to loss of muscle mass.
The pros and cons of keto diets
To disease — scientifically and practically — the benefits of this way of eating include:
- Proven effectiveness. The state of ketosis, contributes to the faster loss of fat mass of the body compared to other supplements, for example, with nishiiwai.
- The Absence of feeling of hunger: you can always something to eat the products from the list of permitted.
- In the keto diet is not a strict consistency of the dishes, you can choose and combine foods to suit your preferences. You only need to adhere to general patterns of consumption of fats, proteins and carbohydrates, i.e. 75%:20%:5%, respectively.
- Keto-diet leads to loss of muscle mass. Weight comes at the expense of subcutaneous and visceral fat, not muscle.
- The therapeutic and preventive value as regards such diseases as cancer, alzheimer's Allgamer, epilepsy, depression. For the use of keto diets in the treatment of these diseases consult with an expert.
- Low glycemic index foods, allowed on the keto diet, it helps to improve the condition of the skin, which is prone to the formation of acne.
So as a keto diet has a significant effect on the body, changing metabolic pathways to obtain energy without the negative sides also didn't work:
- An extensive list of contraindications (see at end of article).
- The diet is not balanced, therefore, it is necessary to periodically pass a medical examination.
- In the first 2 weeks, in your body will be metabolic adjustments. Until this process is complete, you may experience fatigue, nausea and difficulty with concentration.
- One of the accompanying state of ketosis phenomena — the smell of acetone from the mouth, with which you can also meet on the keto diet.
- In stores is very limited selection of low-carb products ready to eat, so you have to take food for lunch and snacks with you.
- Because of a lack in the diet of cereals, fruits and most vegetables are possible problems with intestinal problems.
Plan keto diet
Table: list of permitted and prohibited products
| Permitted foods | Foods that should be excluded |
| Creamy and vegetable oils | Low-fat dairy products |
| Meat, fish, seafood | Sugar in all kinds |
| Eggs | Cereals, flour products |
| Nuts | Fruit, dried fruit |
| Green vegetables, mushrooms, tomatoes in a small amount of | Potatoes and other vegetables with a high content of carbohydrates |
| Berries in small quantities | Legumes |
| Natural dairy products in addition to milk | Corn |
| Dry wine, of spirits — rum, cognac, whiskey (no more than a glass a day) | Beer and all alcoholic drinks that contain sugar |
Build your diet and eating
Keto diet — this is diet low carbohydrate diet with a high consumption of fats and adequate amounts of protein. There are several varieties of this diet:
- Standard keto-diet involves the intake of fats, proteins and carbohydrates in a ratio of 75%:20%:5%.
- Cyclical keto diet is built on the program "5 days of eating according to the rules of keto-diet — 2 days a high carbohydrate supply, or carb loading".
- The target keto-diet includes more carbohydrates consumed before and after training.
- Protein keto diet is similar to the standard, but with a greater proportion of protein in the diet: the ratio of fats, proteins and carbohydrates is 60%:35%:5%.
It is necessary to take into account that only on the basis of the standard and the protein diets lies a large clinical study. Isochronous and target keto diet actively practiced bodybuilders-freaks, but their safety is not confirmed clinically, therefore, further we will consider only the standard variant of the keto diet.
To roughly calculate how much you need to consume protein in a day, use a simple formula: 1 gram of protein per 1 kg of body weight. This means that if your weight is 80 kg, you should consume 80 grams of protein a day. Then on the basis of the ratio of proteins, fats and carbohydrates we get a number, showing how many fats and carbohydrates in the day, you need to consume — 300 and 20 grams, respectively. However you can increase the intake of carbohydrates (but not more than 50 grams per day). If after the end of the adaptation period — about 2 weeks — it is still picking up fatigue and trouble with concentration, try to slowly increase the carbohydrate intake by 5 grams a week. To start the keto diet the best to smoothly, gradually reducing the carbohydrate products in their diet, to the process of restructuring of metabolism maximally sparing for your body, and then slowly out of it. The length of the keto diet depends on your medical condition and the recommendation of your attending physician, but adhere to this diet less than a month makes no sense, because half of this time goes to adaptation.
Sample menu (options for selection)
Breakfast
- Scrambled eggs from two eggs with bacon in olive oil.
- Scrambled eggs from one egg and three proteins with the mushrooms, spinach and herbs, sprinkled with feta cheese.
- The major avocado, soft-boiled eggs, a slice of smoked salmon and 2 roasted tomato.
Lunch
- Turkey, baked in yogurt with mushrooms, cheese and herbs.
- A piece of roasted chicken or with a serving of green salad, tucked away in the olive oil.
- Salad of spinach with shrimp on the grill (pieces of salmon, chicken or beef), with cubes of hard cheese on choice, sprinkled with nuts and dried cranberries.
Dinner
- Salmon Steak on the grill with boiled asparagus or broccoli, chicken breast florida butter.
- Mediterranean salad of boiled eggs, olives, cucumbers, feta cheese with olive oil on lettuce leaves.
Snacks
- Almond-berry smoothies from almond milk with cottage cheese or ricotta cheese, a handful of the favorite berries and a pinch of vanilla extract.
- A handful of nuts to choose from.
- Vegetable sticks (cucumber, celery) with guacamole.
- Cheese balls of finely grated acute cheese with natural yogurt, obalanya in the chopped pistachios.
Table: carbohydrate content in certain foods
| Product | A serving contains 6 grams 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 walnut) |
| Cashew | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistachios | 30 g (47 pistachios) |
| Hazelnut | 45 g |
| Yogurt from whole milk | 100 ml |
| Cherry | 1/2 cup |
| Strawberries | 2/3 cup |
| Cranberries | 1/2 cup |
| Raspberries | 1/2 cup |
| Currant | 1/2 cup |
| Blueberries | 1/3 cup |
Recipes
Ginger beef roast
Ingredients for 2 servings:
- 2 steak without the bone, the incised top stripes,
- 1 tablespoon olive oil,
- 1 small onion, diced,
- 1 crushed clove of garlic,
- 2 small tomatoes, diced,
- 1 teaspoon of minced ginger,
- 4 tablespoons of apple cider vinegar,
- salt, pepper.
- Pour the oil in a frying pan, brown the steaks on low heat.
- When both sides well browned, add the onion, garlic and tomatoes.
- Mix in a cup of ginger, salt, pepper and vinegar, then add, stirring, to the meat.
- Cover with a lid, turn down the fire and prepare to evaporation of the fluid.
- Serve, sprinkle with greens.
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 grams of protein.
Nutrition cobb salad
Ingredients (2 servings):
- 100 grams of ham,
- 4 tomatoes cherry, cutting into halves,
- 30 g blue cheese,
- 2 boiled eggs,
- 2 cups salad romano,
- the major avocado, diced,
- 2 slices of bacon,
- to 1 tablespoon of olive oil and apple cider vinegar,
- 1 tablespoon of lemon juice and dijon mustard,
- salt and pepper to taste.
Cut the ham into cubes and fry in a sprinkle of olive oil in a frying pan. Eggs cut into slices, cheese cubes. Place all ingredients on the lettuce leaves in the form of strips. Mix the components refills and coat the salad. Nutritional value per serving: 208 kcal, 8 g fat, 3 g carbohydrates, 31 g protein.
If you have decided to adhere to the rules of keto diets
Meet with the doctor's recommendations, to achieve the desired result, and in order to avoid any side effects.
- Perform the medical examination. This is the first and mandatory point of the programme, which it is not possible to ignore. The Keto diet is contraindicated for people with certain health conditions.
- Carefully read the list of authorized products — it should generally match your culinary preferences. If you are the world's biggest lover of bananas, spaghetti and potatoes for the countryside, it is worth it to choose a different system of weight loss: give up all your favorite foods suddenly happens for you too much stress that is not exactly going to benefit your health and mood.
- Try to plan in the first two weeks of the diet to any important matters and work performance. Remember that at this time your body will regroup and operate in the slow mode.
- Plan your time so that it was enough for cooking. Most of the products allowed on the keto diet, requires culinary processing, and especially in that case, if you wish, a little to diversify its offerings.
- Do not forget to include in your diet green vegetables: spinach, cucumbers, celery. They contain few carbohydrates, but at the same time are a source of fiber, which will ensure the normal functioning of the intestines.
- Drink at least 8 glasses of pure water a day to eliminate a potential odor of acetone and the improvement of the work of the kidneys.
- Include in your diet good quality coconut oil cold pressed: this is the best source of triglycerides of medium length, which is easily transformed to ketones.
- Don't worry away food, if it wants to: salt helps to restore the imbalance of the balance, which is disrupted on a keto diet.
- Necessarily taking the vitamin-mineral complex. The Keto diet is unbalanced and can provide your body with all necessary substances.
- If you are actively involved in sports with high aerobic loads, be aware that your training potential, it can drop, so as to keto diet glycogen stores in the muscles is reduced.
