At the top of the popularity of a keto diet that allows you to get rid of excessive weight today. We know why this diet is able to fall in love with many women. Let's get acquainted with the weekly menu and opposite hints.
Ketogenic diet was designed for children suffering from epilepsy in 1921. It was actively used when taking pharmaceutical drugs, and did not bring results. Based on cantosis that occurred with the decline in techniques, carbohydrates and protein.
Ketone provides for the use of products with diet oils. These substances fill the body with energy and restore insulin production mode.
There are several types of this diet:
- Simple. The essence of nutrition in the consumption of oils and reduction in the amount of carbohydrates.
- Target. Suitable for people who play sports. Thanks to the oils, it will be possible to improve the results of their training.
- Cyclic. Muscle fibers allow makeup for glycogen resources. At a high level, carbohydrates and proteins remain. It is important to consume low fat. This option is suitable for athletes.
Generally focuses on the intensity of training and the reaction of the body. If the dietary choice is not suitable, links to the other.
The following rules apply for each type of power:
- You need to drink at least 2 liters of water a day.
- They take food slowly 4-5 times a day.
- The dishes are cooked and boiled, not a fried.
- Raw vegetables are preferred.
- As drinks, you can use green tea, fresh compressed juice or herbal infusion.
- It is necessary to consume 50 g of carbohydrates per day.
- You need to watch the daily calorie content of the dishes. We must spend more than consumption.
- It is better to give up snacks.
- To lose weight, it is necessary to dedicate more efficiently, 20-30 minutes a day with physical force.
The maximum period of the diet- 1 month. Then you need to take a break for 3 weeks to feed the body with nutrients.
On the first 7 days of the diet, proteins and oils should be consumed by 50/50. To protect the muscle mass, 3-4 g protein is worth a protein in 1 k.
The amount of oil from the 2th week has been increased to 65-75%. Proteins will fall to 20-30%, 5% carbohydrates.
During the diet, the stages of reconstruction of the body appears:
- The first 12 hours. The body consumes completely existing glucose reserves.
- 48 hours. Glycogen is consumed in the liver and muscles.
- After 3-5 days. The reconstruction of metabolism begins. The body is trying to search carbohydrates and find alternatives and finding proteins and acids.
- 7 days. The body is adapted to the shortages of carbohydrates and is reconstructed in a cetogenic state.
Upon completion of the diet, you need to adapt to the body and proper diet.
Experts advise to minimize the risk of side effects:
- to accept blood tests;
- Make sure you have enough information about the diet;
- Leave products allowed only during weight loss in the refrigerator;
- to exclude prohibited products;
- to compile a smooth reduction program from the diet;
- Regularly accustomed to drinking water.
It is important to consult a specialist who will prepare a personal power plan.
The list of allowed products looks like this:
- Chicken, beef, Turkey;
- Seafood;
- Fat fishing;
- Green vegetables and herbs;
- Olive and vegetable oils;
- Eggs;
- milk and dairy products;
- nuts;
- berries.
It is important to exclude the following products from the menu:
- Sugar and all products that contain it;
- Potatoes;
- rice;
- pasta;
- bread;
- Soda;
- Bread and SDOB;
- Margarine;
- Alcohol;
- sweet fruits;
- beets;
- carrots.
According to the list of allowed and prohibited products, the usual diet must change significantly.
Don't expect a big fat loss in the first week. After 7 days, the body will not find time to reconstruct the body on a new regime. The approximate menu will look like this:
| Daytime | 1 meal setting | 2 meals | 3 meals | 4 meals |
| 1 | Rye bread with Omlet, Cheese, Protein Cocktail | A steamed cutlet, brown rice with chicken with hard cheese | Protein cocktail, nuts | Fish from the stove with vegetables, apple juice |
| 2nd | Pepper Cutting Cheese and Herbs are filled with the plant river | The ear, rice with vegetables | Boat | Steamed Turkey, Vegetable Blend, Hard Cheese |
| 3rd | Fish plates, vegetable slices, protein drink | Stew from vegetables, fish in the oven | Kefir | Rolls with chicken cheese |
| To 4 | Cottage cheese stew, protein cocktail | Vegetable soup, boiled chicken | Eggplant from the oven with cheese and tomatoes | Steam Powder. Vegetable salad |
| Scorpion | Omelet and cottage cheese | Vegetable casserole and baked fish | Protein cocktail | Boiled Turkey, fresh vegetables |
| Scorpion | Mushrooms, filled eggs with yogurt | Sea soup, boiled chicken breast | Freshly compressed water from apples | Fish from the oven, Kefir |
| To 7 | Omelet with solid cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Calf, vegetable salad |
For women, the menu will differ in the number of calories. Must have more berries, nuts, vegetables and fruits. The man's diet will be higher - need to lean on meat and fish.
To protect the result, you need to introduce new products in small and small parts. The porridge begins to eat 100-150 g once a day. Fresh baking should not be consumed. Do not eat all of the fried and smoking.
If you want to eat something harmful, you should do it in the morning. We should not forget about active physical effort. Walking and open activities are pleasant.
The views of specialists about Keto-Dita are quite different. Most of them believe that such nutrition does not destroy the muscle tissue and increase the supply of useful elements in the body. Another advantage of the diet unless there is no hunger and appetite control. Thoughts of weight loss will not be engaged in food.
Nutritionists note that the paved kilogram is not returning. The main thing is that the future is based on fat and sweetness and engage in physical activity. Experts warn that in a keto-diet may face a person in a person's stomach and a seriousness. This is due to the lack of a fiber diet. Therefore, it is important to add apple and sour vines to the menu. In any case, it is worth consulting the doctor before sitting in a Keto diet, because it can cause blood glucose shortages.
According to the girls on the Internet, the first week of the diet is very difficult. Some ladies encountered weakness and dizziness. The visible effect was noticeable in 3 weeks. Many managed to lose 5-7 kg in 14 days in Keto-DIT. You can overstate the weight of 11 kg over a month.
He is happy with the diversity of food, especially for Keto diet. Cheese, Keto-Halb, with Keto-Ooles, cheese and spinach praise a salad with a brocade with broccoli. For Dessert, a classic cheesecake, chemistry in chocolate, is recommended to prepare a red velvet in a cup in the cup.
Men praise a diet. Helped them emphasize muscle relief. But in the first days, many had a strong weakness. Other changes were observed:
- To improve the level of cholesterol. This situation can occur due to the use of saturated oils. Later, it can lead to diseases of the heart and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Problems with digestion. They can be caused by insufficient fiber.
- Avitaminosis. The diet can cause a shortage of minerals and vitamins. Therefore, it is important to take vitamin complexes.
- The smell of acetone is from the mouth. This symptom shows the violation of the exchange of carbohydrates. It is important to drink more fluids.
Keto diet is not suitable for people who are engaged in mental work. It will not be easy for the concentration of important issues.
Do not use low -car diet in the following cases:
- Heart disease and blood vessels;
- Disorders of the gastrointestinal tract;
- Hormones failure;
- Oncology;
- Diabetes Mellitus;
- Reset fetus and lactation;
- An unstable psycho -emootal situation.
It is important to refuse food restrictions after surgery. Older men and women, children are banned.