One of the most satisfying and efficient — keto (keto) diet. In this mode of nutrition of the body is not experiencing stress from lack of hunger. This diet is perfect for people who love to eat dense, fatty and high-calorie meals.
What is keto diet
Initially, this diet was used to treat diseases, then it is used by athletes. Later, this diet has gained a wide popularity among the ordinary people trying to lose weight.
The name of the diet comes from the word ketosis. In the period of the diet begins this process in the body, through which go the extra pounds. Ketosis is a special launch mechanism of alternative sources of energy, when the body ceases to act carbohydrates (main energy source). In periods of carbohydrate starvation, the body begins to break down the fat cells with formation of ketone bodies. This mechanism has an evolutionary feel to be able to survive in the absence of carbohydrates with food rich in proteins and fats. Ketones act not only energy, but also food for the brain.
Keto diet means that nutrients come primarily from protein and fats. Count your diet the following ratios: carbohydrates about 5% to 10%, fats to 70-75%, protein 20 to 25%.
The essence of the diet
In the meal plan of the ketogenic diet make sure to check the amount of eat carbohydrates. There should be no more than 60 grams. It is better that their amount was about 20 grams. The amount of protein is necessary to choose for each individual. This amount should cover the needs of the body on the basis of gender, age and physical activity. Caloric balance is maintained by fat. Thanks to such dimensions, it begins the process of ketosis.
The use of the ketogenic diet
Ketogenic diet not only helps you quickly lose excess weight, but also reduces the risk of many diseases and is as effective as diet on the fasting days. This mode is very good, well-balanced, therefore, superior to the diet with low content of fats, which are detrimental to the organism. Low blood sugar during the diet plays an important role for health. Low blood sugar the pancreas produces less insulin. Independent studies have shown that people who follow the keto diet to shed more than two times more weight in comparison with other diets. This reduces the level of bad cholesterol in the blood. Due to the large amounts of iron from meat, fat, diet has a beneficial effect on women's health.
The beneficial properties of the diet:
- reduced insulin, sensitivity 75%, patients with diabetes can even more not to take the medication;
- to improve the lipid profile, which reduces the risk of developing cardiovascular disease;
- the right body is saturated fatty acids;
- increases the level of high density lipoprotein (good cholesterol);
- the ketones help people with severe neurological diseases, reduce their symptoms and relapses (alzheimer's disease, parkinson's disease, epilepsy);
- increases the effectiveness of cancer treatment, lack of sugar to kill the cancer cells;
- improves the condition of skin, reduces acne, inflammation;
- improving the efficiency of the treatment of polycystic ovarian disease is directly related to insulin levels.
Varieties of the ketogenic diet
Of the ketogenic type of diet there are 5 variants:
- classic;
- objective;
- circular;
- high-protein;
- restrictive.
The classic variation of the diet includes the following the ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbohydrate. Excludes all fast and slow carbohydrates, so only low-calorie vegetables.
The task is better suited for bodybuilders. Athletes, who are high intensity exercises are working with large weights back muscles, hands, feet allowed to eat before your workout carbohydrates. They burn during heavy physical activity. If you fitness, light aerobic activity, or aspiring athletes, and you have a small load, this type is not suitable.
Circular is recommended for those who have a weight loss process came. Regularly organize the carbohydrate load is to eat slowly, carbohydrates, for example cereals to restart the metabolism. Sweets and flour are prohibited. The body suffers little stress and losing weight, and again is restored after the return to the ketogenic diet. Arrange the carbohydrate load can be a week (5 days no carbs, 2 days of slow carbohydrates) or once a month. For a month food plan, one day, leave the complex carbohydrates. Back to the keto diet at least 24 hours. Suitable for beginners to lose weight, who find it hard to long without carbs.
Foods with plenty of protein. Perfect people with very high body weight and want to build muscle mass. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbohydrate. Gradually from that the mode of transition to the classic keto diet.
The limitation of variant involves the use of carbohydrates-not more than 12 grams a day. This type of food is recommended under medical supervision. Before you begin to restrict the type of fast for three days. This kind of practice is usually in hospital for patients with cancer.
Recommended products
Products on the keto diet to prepare select from the following list:
- any meat, in any form, including fried and any fat, and the fatter, the better;
- fat;
- all of the internal organs (liver, kidney, heart);
- fish of any kind, the thicker, the better;
- eggs of fish;
- seafood;
- eggs;in the
- any vegetable oil;
- butter;
- green vegetables (cucumbers, zucchini, cabbage, asparagus, celery);
- other vegetables with low carbohydrate, non-starch (tomatoes, eggplant, bell pepper);
- dairy products with high fat content (cheese, cream, sour cream, cheese);
- mushrooms various.
- sausages without content, carbohydrates and restricted components;
- high-quality mayonnaise without the sugar and starch;
- gelatin;
- the fruit only the lemon and cranberry;
- greens and lettuce;
- carrots in limited quantities, 50 grams per day for cooking;
- milk with a high fat content, little by little, no more than 60 milliliters per day.
Prohibited products
It is prohibited to consume all sugar, starch, flour, foods with a high content of carbohydrates.
Menu ketone diet prohibited include the following:
- sweet lemonade;
- juice;
- fruits;
- cakes, bread, all flour;
- cake;
- chocolate, candies
- honey;
- pasta;
- cereals (buckwheat, rice, barley, oatmeal);
- bean;
- potatoes;
- beets;
- berries;
- bran;
- fructose,
- milk.
The stage adaptation
The body immediately goes into ketosis, needs some time to adjust.
Conversion to the new mechanism for alternative energy takes place in several stages:
- From half day to one day. Spent all the stock of glucose in the circulation in the body.
- The next day or two. Burn residues of glycogen.
- On the third or fourth day the body will begin to look for alternative sources of energy, will begin the reconstruction of the metabolism.
- The week starts ketosis. The body is completely rebuilt, and gets energy from ketones.
Menu for the week
Exemplary keto diet menu for a week for women and men:
Monday:
- Breakfast: bacon, fried eggs, tomatoes and green beans;
- lunch: chicken salad with Adygei cheese, olive oil, lettuce, peppers;
- dinner: mackerel, baked with butter and lemon.
Tuesday:
- omelette with goat cheese, cherry tomatoes and Basil;
- lunch: soup with meatballs, melted cheese, cream and broccoli;
- dinner: braised lamb with cabbage.
Environment:
- scrambled eggs with cream, cottage cheese, cheese with ham;
- lunch: shrimp salad, avocado, olive oil, tomatoes, cucumbers;
- dinner: pork chops with grated cheese, steamed zucchini.
Thursday:
- fried eggs with onions, bacon and tomatoes;
- lunch: meatballs made from pork meat, stewed with cauliflower;
- dinner: chicken fillets stuffed with cheese and eggplant, baked in cream.
Friday:
- salad rolls Chinese cabbage, cheese, cold meats;
- cutlets from cabbage and pork, braised in cream;
- dinner: zucchini stuffed with minced meat, cheese, and sour cream, baked in the oven.
Saturday:
- omelette with ham and vegetables;
- lunch: pork chop baked in the oven with cheese, sour cream with tomatoes;
- salmon with mayonnaise and cheese, cooked in the oven.
Sunday:
- Breakfast: scrambled eggs with ham, mushrooms and cheese;
- lunch: chicken fillet, stuffed tomatoes, cream cheese, wrapped in bacon and baked in the oven;
- dinner: salmon with cream sauce with broccoli.
Recipes for the keto diet
When cooking for keto diet, choose foods with a high fat content: cheese, bacon, lard, butter, oily fish and meat. Vegetables can be in the form of cheese and fry, boil or bake. The Menu on the keto diet up to the allowed food list, no cooking (frying, stewing). Cheese on keto diet is included in almost all meals that contain large amounts of fat and protein.
Casserole broccoli with cheese
Phased implementation:
- 400 g broccoli, cook 2 minutes in salted water.
- Half of the onions fry one clove of garlic.
- Put in sauce pan with onion, broccoli, Basil, salt and pepper.
- 8 eggs, beat separate bowl and pour into the pan on the vegetables.
- Boiling under the lid 7-9 min
- When serving, sprinkle with grated Parmesan cheese.
Omelet with bacon and cheese
How to cook scrambled eggs for a keto diet:
- Adyghe cheese cut into small cubes.
- Fry the bacon and cheese until golden brown.
- Beat the eggs with the cream.
- Pour the egg mixture.
- Cook under closed lid for 5-7 minutes.
Baked mackerel
How to bake mackerel in the stages of:
- Rinse the fish and cut them, cut off head, split in half lengthwise.
- Pour in a greased pan with the skin down.
- Season with salt and pepper to taste, sprinkle with lemon juice.
- Spread with mayonnaise.
- Bake at 200 degrees for 20 minutes.
- 5 minutes before the end sprinkle with grated cheese.
Salad with walnuts, cheese and spinach
Salad recipe:
- 200 grams of spinach, rinse and allow to air dry.
- To make the sauce from lemon juice, olive oil, and balsamic vinegar.
- 100 grams of Parmesan cheese cut into thin slices.
- Spread on a plate of spinach and cheese, a handful of pine nuts, pour over the sauce.
Cream soup of cauliflower
How to cook creamy soup:
- Cauliflower rinse, and then boil it.
- Optionally, you can add mushrooms or meat broth cubes.
- 8 minutes after boiling in a pan put the package of cream cheese, a tablespoon of butter and 100 ml cream with a higher fat content.
- Boil to dissolve the cheese and soften the cabbage.
- Grind until the soup creamy the immersion blender.
Lemon cake
How to cook low-carb cupcake:
- Mix half a Cup of almond flour with a quarter Cup of flaxseed meal.
- Add a teaspoon of baking powder, a sweetener, or 70 g melted butter, 100 milliliters of heavy cream.
- Stir until smooth.
- Add 3 eggs, stir again.
- Add to the mix, the juice and peel of two lemons.
- Knead the dough and pour it into the mold.
- Bake at 180 degrees for 20 minutes.
Damage and contraindications for the ketogenic diet
You can't stick to this food type in the following cases:
- metabolic disorder;
- diseases of the liver and kidneys;
- progressive encephalopathy;
- cerebrovascular disorders;
- dysfunction of the pancreas;
- lipid diseases.
Women during maternity and lactation, this type is also not recommended, but the reviews and women, who dared to say that such a diet was without complications. During pregnancy, all actions must be agreed with the doctor.
Side effects of the keto diet:
- constipation (add to diet more liquid and fiber);
- nausea (first week);
- bad breath (due to breakdown products of fat, does not pose a risk);
- vertigo (the first week, tested separately).
If you are completely healthy, keto diet damage to the body brings. Side effects usually pass after the first week. The damage from the keto diet may be, if there are serious chronic illnesses that are contraindications.
Ketogenic diet helps to quickly get rid of the extra pounds, while maintaining health. Ketone diet for weight loss — the most popular, rich and comfortable, among the other diets, the most effective. Correctly calculated on the balance of nutrients that will help you quickly and easily lose weight. Get out of the keto diet is easy, without side effects. The body quickly adapts to the new source of energy — carbohydrates. The main thing — not to return, that a diet with lots of sweets and starchy foods lead to excess weight.