It is unlikely that the keto diet will appeal to those with a sweet tooth. But lovers of hearty food will surely like it. Protein foods and lipids are the basis of this unique system - they will ensure satiety. But most of the carbohydrates will have to say goodbye.
Basic principles of the keto diet
Wandering around the Internet in order to understand what a keto diet is, those who want to lose weight will inevitably notice that it is especially popular among performing athletes. The discussed nutritional system contributes to the active burning of fat reserves and the appearance of a beautiful clear relief, because the muscles remain in their previous state. But it is allowed to use it for weight loss.
The main principle of a unique diet has already been noted above - it is to minimize the consumption of carbohydrates or even to temporarily stop using them. This rule must be maintained for a long period of time. Instead of carbohydrates, you will have to lean on fats and consume the recommended amount of protein.
Interestingly, such a nutrition plan was developed in the last century as part of a comprehensive therapy for epilepsy.
And he really helped to successfully fight epileptic seizures in children and adults.
Features and essence of the technique
The essence of the technique is to switch the fat burning process to a new, unusual source. That activates the breakdown of carbohydrates, then fats. The menu focuses on fatty dishes. And the protein load is reduced.
The result of this switching becomes a special state. It has received a separate name "ketosis". When the body lacks glucose, ketones become the most important source of energy. In the process, the level of insulin decreases in losing weight. Accelerated burning of fat deposits occurs.
It should be noted that it will not be possible to go into a state of ketosis immediately.
This will take one to two weeks.
During the specified period, the body will go through four stages at once:
- After the last habitual meal, the body will begin to actively consume glucose for 12 hours.
- In the next two days, there will be a switch to the use of glycogen stores.
- When all carbohydrate stores are depleted, the body will start trying to get energy from fat. The penultimate stage is always the most difficult.
- As the body gradually adjusts to the new volume of carbohydrates, protein consumption will slow down. Fatty acids will be used more actively.
There are several indications of a successful transition to the desired state. These are: frequent urge to go to the toilet, dry tongue, the smell of acetone from urine and sweat, no feeling of hunger.
The liver will begin to actively produce ketones if important conditions are met:
- The amount of fat eaten will increase.
- The daily portions of carbohydrates will be reduced to 40 - 90 g.
- Fluid consumption will increase - up to 3-4 liters per day.
- Protein foods will appear in the diet. Its correct amount can be determined according to the scheme: 1. 5 g per 1 kilo of weight.
- Snacks will be completely eliminated or reduced to 1 per day.
- At least light sports will be added to a person's daily schedule.
If you cannot correct your menu and daily routine on your own, you can turn to an experienced nutritionist for help.
Pros and cons of diet
As with any diet, this keto option has its merits and demerits. It will be useful to carefully study them before making a radical change in diet.
Among the pluses it is worth noting:
- Quickly get rid of kilograms of excess weight. At the same time, its decrease does not affect the volume of muscle mass. Only fat leaves.
- No hunger. High-calorie foods from the menu of the discussed diet will make you feel full all the time. On such a diet, insulin levels also decrease, which affects the desire for a snack.
- Decreased blood sugar. For people with a hereditary predisposition to diabetes, experts strongly recommend choosing such a diet for themselves. It is considered an effective prevention of a dangerous ailment.
- Relief of the condition with epilepsy. Strictly adhered to the diet will help reduce the dosage of medications, the frequency and intensity of attacks, and will also help to cope with other unpleasant concomitant phenomena.
- Normalization of blood pressure and cholesterol levels. As a result, the health of the losing weight noticeably improves. Diet helps prevent dangerous problems associated with high blood pressure.
- Increased brain activity. A new source of energy improves concentration.
- Improving the condition of the skin on the face and body.
Such an impressive list of the advantages of the discussed nutrition system makes it desirable for many losing weight. But to complete the picture, you need to talk about the disadvantages of the diet. First of all, this is a special condition called "keto flu". It can manifest itself with several symptoms at once: constipation and other problems when using the toilet, headache, bloating, nausea and / or heartburn, fatigue, severe painful cramps.
It must be remembered that these manifestations are a natural reaction of the body to the keto diet. Therefore, you should not panic. You just need to wait 4 - 5 days.
After the specified period, all unpleasant symptoms should be eliminated on their own. To avoid their manifestation, it is worth very slowly reducing the amount of carbohydrates in the diet.
Allowed and Prohibited Products
Professional nutritionists can advise those who are losing weight on the lists of foods that are allowed or prohibited under the new diet.
- The first contains all the "milk" without sweeteners, all kinds of meat products, poultry (even with skin), all seafood and fish, eggs, cheeses of any fat content, avocados, tofu, mushrooms (and mushrooms, and forest), green vegetables, anyoils.
- You can eat in minimal portions: nuts and berries, dark chocolate (high quality! ), Unsweetened fruits, lettuce leaves and vegetables with a minimum starch content.
- But the prohibited ones are: cereals, pastries, bread, sugar and honey, store sauces, pasta, dried fruits, margarine, low-fat dairy products.
Experts suggest that the main emphasis in the diet is on fats. They should occupy more than 60% of the daily menu. About 30% will remain for proteins. The smallest part of the diet is reserved for carbohydrates.
Detailed menu for the week
After reviewing the list of permitted / prohibited products, it is easy to independently compose a weekly menu for women and men. It is allowed to adapt it to your taste.
For women
For the fair sex, the menu is easier. It contains more vegetables and berries.
7 days option:
- An omelet of 2 eggs, a loaf of cheese and lettuce for breakfast, boiled brown rice with chicken and cucumber salad for lunch, a salad of radish and fish for dinner, nuts for a snack.
- Curd mass with honey, legumes with a portion of meat and tomatoes, Caesar salad, nuts.
- Poached eggs and citrus fruits, vegetable stew with veal, salad (with fish, legumes) and egg cake, avocado.
- Cottage cheese casserole with pieces of fruit and berries, buckwheat with chicken drumstick, baked mackerel with salad (from cucumbers, herbs, radishes), green apple.
- Omelet with soft curd and citrus fruits, trout with mozzarella, pumpkin and cherry salad, stewed legumes and beef stroganoff, nuts.
- Boiled / baked green beans with eggs, stewed tomatoes and squid, salad (pepper, "Peking") and chicken kebab, avocado.
- Omelet with soft curd and sour apple, shrimp and vegetable mix, chicken in tomato paste with cucumber salad, bread with Suluguni.
For men
For a man, a more satisfying nutritious diet is selected. This is especially true if the representative of the stronger sex periodically goes in for sports.
7 days option:
- 2-4 egg omelet with grated cheese and bacon stripes, toast with butter and avocado for breakfast, fried rice with chicken legs and broccoli for lunch, baked zucchini with eggplant / pumpkin and fish for dinner, nuts for a snack.
- A large portion of cottage cheese with honey, nuts, green beans and broccoli cooked with garlic + a steak from any meat, a portion of chicken + a vegetable version of Caesar, bread with suluguni.
- Poached eggs served on crispbreads with cheese and green beans + grapefruit, mixed vegetable ragout and veal, red bean stew with fish, avocado.
- Cottage cheese casserole with pieces of fruit and berries, buckwheat with chicken drumsticks and tomato paste sauce, mackerel kebab, vegetable salad and boiled potatoes, applesauce.
- Omelet with cottage cheese and sun-dried tomatoes + bread with cheese, trout baked with cheese and tomato salad, stewed vegetables and beef stroganoff, a mixture of nuts.
- Stewed seafood with vegetables and green beans, sweet pepper salad, boiled eggs, "Peking" and any meat kebab, bread with butter and avocado wedges.
- Omelet with soft cottage cheese and sun-dried tomatoes, shrimp, vegetable mix and a slice of cheese, vegetable stew with tomato paste and baked chicken legs, bread with suluguni and boiled eggs.
As you can see, both menu options are very satisfying. However, with their help, it will be possible to lose weight and not think about hunger.
Getting out of the keto diet
Exit from the discussed diet is very important. In order not to harm your body and not quickly return to your previous weight, you need to very slowly and gradually move to the usual nutrition system.
The body needs long-term correct adaptation. To do this, you first need to return carbohydrates to the menu, but do it in minimal portions, adding 30 - 35 g per day. It is best to start with quality bran and pasta. You can afford a small piece of bread.
What results can be achieved
Many who have tried the novelty diet note that fat disappears before our eyes. If you follow all the rules of the new nutritional system, on average, about 3 kilograms of excess weight will go away per week without much effort.
To speed up the process and make it more effective, it is worth choosing special exercises for problem areas, as well as attending cosmetic procedures that contribute to weight loss and the formation of a beautiful body relief.
Contraindications
Such a food system has its negative sides, and therefore contraindications. It can cause a decrease in performance, lead to psychological instability.
Pregnant and lactating mothers are strictly prohibited from adhering to this diet.
People with the following pathologies will also have to abandon it:
- diabetes mellitus;
- all kinds of problems with the heart and / or blood vessels;
- diseases of the kidneys, gastrointestinal tract and / or liver;
- any disorders of lipid metabolism.
To get a good understanding of what the keto diet is, and what it is, you can read thematic literature.