Today at the peak of the popularity of Keto-Diet that allows you to get rid of excess weight. We found out why this diet managed to fall in love with many women. Let's get to know weekly menu and contraindications.
The essence and types of keto-diet
Ketogenic diet was developed in 1921 for children suffering from epilepsy. It was used actively when drug drug did not succeed. The technology is based on Ketosis, which takes place with a reduction in carbohydrates and protein.
Ketone diet includes the use of fat products. These substances are loaded with energy with energy and restore the way of insulin production.
There are several types of this diet:
- Simple. The essence of nutrition in fat consumption and reduction in carbohydrates.
- (. Suitable for people who practice sports. Thanks to the fat, it will be possible to improve the results of training.
- Economy. Allows you to make up the glycogen reserves in the muscle. At a high level, carbohydrates and protein are left. It is important to consume less fat. This option is suitable for athletes.
Usually look after the strength of the training and the body's response. If the diet option is not suitable, they switch to another.
Keto-Diet Rules
For each type of power the following rules apply:
- You need to drink at least 2 liters of water a day.
- They take food slowly 4-5 times a day.
- Discs are stewed and boiled, it is not fried.
- Selection is provided on raw vegetables.
- As drinks, you can use green tea, freshly pressed juice or herbal remedies.
- It is necessary to consume 50 g of carbohydrates per day.
- It is necessary to monitor the daily calorie content of the dishes. We have to spend more than consuming.
- It is better to let go of snacks.
- To lose weight even more effectively, it is worthwhile to spend 20-30 minutes a day with physical exertion.
The maximum length of the diet- 1 month. Then you need to take 3 weeks in a break to saturate your body with nutrients.
In the first 7 days of the diet, proteins and fat should be consumed in the ratio of 50/50. To maintain muscle mass, it is worth eating 3-4 g of protein at 1 k g weight.
As of 2nd week, the amount of fat is increased to 65-75 %. The proteins will be 20-30 %, 5 % decrease in carbohydrates.
The level of restructuring of the body during the diet looks like this:
- The first 12 hours. The body consumes the current glucose supply current.
- 48 hours. Glycogen is consumed in the liver and muscles.
- After 3-5 days. The restructuring of metabolism begins. The body tries to look for carbohydrate choices and finds it in proteins and acids.
- 7 Day. The body adapts to a lack of carbohydrates and is rebuilt in ketogenic condition.
Even after the end of the diet, the body needs adaptation and the right diet.
What needs to be done for the diet
To minimize the risk of side effects, experts recommend:
- Take blood tests;
- Make sure there is sufficient knowledge of the diet;
- Leave only the products allowed for weight loss;
- exclude banned goods;
- Pull up a plan for a smooth reduction in carbohydrates from the diet;
- To habit you to drink water regularly.
It is important to consult a specialist who will prepare a personal energy plan.
What products can and cannot eat
The list of allowed products looks like this:
- chicken, beef, turkey;
- seafood;
- Fat hunting;
- Green vegetables and herbs;
- olive and vegetable oils;
- eggs;
- milk and dairy products;
- nuts;
- ber.
It is important to exclude the following products from the menu:
- Sugar and all products containing it;
- potatoes;
- rice;
- pasta;
- bread;
- eruption;
- baking and sdob;
- margarine;
- alcohol;
- sweet fruits;
- beets;
- Carrot.
Based on a list of allowed and prohibited products, a normal diet must be changed significantly.
Keto diet: menu a week for 1100 calories a day
Don't expect much fat loss the first week. In 7 days, the body will not have time to rebuild a new control. Estimated menu will look like this:
Women's menu will vary depending on the number of calories. It should have more berries, nuts, vegetables and fruits. Man's diet becomes high quality, he has to lean on meat and fish.
The way out of keto-diet
In order to preserve the result, it is necessary to introduce new products gradually and at low doses. The oatmeal starts to eat 100-150 g once a day. Fresh baking should not be consumed. Fried and smoked better eats at all.
If you want to eat something harmful, you need to do this in the morning. We must not forget active physical exertion. Hiking and outdoor activities are welcome.
The views of experts
The views of Keto-Dita experts are quite diverse. Most people believe that such nutrition does not destroy muscle tissue and renew the supply of useful factors in the body. Another advantage of the diet if not hunger and appetite. Thoughts of losing weight will not be busy with food.
Nutritionists notice that emigrated kilograms do not return. The main thing is not to lean on fat and seats in the future, as well as participate in gym. Experts warn that during Keto-Diet, an individual could weigh in the stomach and wind. This is due to a lack of fiber diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, it is worth consulting with your doctor before sitting in a keto diet, because it can cause blood sugar deficiency.
Reviews of Keto-Dita
According to girls on the internet, the first week of the diet is quite difficult. Some women faced weaknesses and dizziness. The visible effects were noticeable after 3 weeks. At Keto-Id, many managed to lose 5-7 kg in 14 days. Per month you can get rid of 11 kg of excess weight.
Particularly pleased with a variety of dishes for Keto-Diet. They praise salad of avocado with cheese and spinach, cheese broccoli, keto-halb, keto-oles. For dessert, they are advised to create classic cheesecake, chocolate cherries, Cupcake red velvet.
Men promise a diet. She helped them to emphasize muscle assistance. In the early days, many people experienced strong weaknesses. Other changes were seen:
- Improve cholesterol levels. This condition can happen due to the use of saturated fat. Subsequently, this can lead to cardiovascular disease. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Digestion problems. They can be caused by insufficient fiber.
- Avitaminosis. Diet can lead to lack of minerals and vitamins. Therefore, it is important to take vitamin braids.
- The smell of acetone from the mouth. This symptom indicates a violation of carbohydrate metabolism. It is important to drink more fluids.
Keto diet is not suitable for people who do spiritual work. It will not be easy for them to focus on important issues.
Contraindic
Do not use a low -man diet in the following cases:
- heart disease and blood vessels;
- Digestive disorders;
- Hormone failure;
- Cancer medicine;
- Diabetes;
- Reding feet and breastfeeding;
- Unstable psychotropic -emotional condition.
It is important to abandon food restrictions after surgery. Elderly men and women, children fall under the ban.