Only a complete change in diet can help you lose weight and correct your figures. Today, there are many diet tables that make the choice difficult. It is important that a weight loss course not only frees you from the hated pounds, but also does not harm your health. The keto diet meets these requirements.
The essence and principle of diet
The diet table got its name from the ketone bodies formed as a result of the process of lipolysis (excess fat cells in the body penetrate into the blood). With carbohydrate starvation, a program is activated to look for energy in the fat layer.
The essence of dietary restrictions is removed from the menu of carbohydrate foods. Fats and proteins remain a source of energy.
Since carbohydrates are the best food for energy, the body will start looking for them in the accumulated fat layers by accelerating metabolic processes. Thanks to this release, the work is carried out quickly, which leads to weight loss. That is why the keto diet is very popular.
When using a keto diet, you need to control the amount of carbohydrates and calories in your food. It must be nutritious to ensure the normal functioning of vital systems.
Basic rules, what is allowed and what is forbidden?
To make your diet table effective, you need to follow some rules:
- Include moderate amounts of fat in your diet for nutrition and energy.
- Calculate the caloric content of foods to ensure performance and normal well-being.
- Maintain water balance throughout the day.
- Consult a doctor before applying carbohydrate restriction.
- Take meals slowly, preferably on a 4-5 meal schedule.
- You should cook dishes that take a minimum of time for heat treatment, it is better to prefer raw vegetables.
- Daily carbohydrate intake should not exceed 100 grams.
- As a drink, use herbal infusions, green tea, freshly squeezed juice.
List of approved products:
- chicken, turkey;
- egg;
- low-fat fermented dairy products;
- hard cheese;
- low-fat fish;
- fresh vegetables;
- fruits (sour);
- seafood;
- nuts.
List of Prohibited Foods:
- oily, smoked, fried;
- semi-finished products;
- drinks containing gases and preservatives;
- spices, salt;
- bakery and confectionery products;
- pasta;
- cereals;
- potatoes, beets, carrots;
- sweet fruits;
- banana.
Sample menu for a week
There is a sample menu of ketone diet. The human body needs to be balanced, taking into account its needs for nutrients, vitamins and minerals. To get rid of the hated pound, consider a sample menu for a week.
Day 1
- 3 egg omelettes, a slice of rye bread with cheese, protein cocktail;
- brown rice, steamed chicken breast cutlets, hard cheese;
- protein cocktail, nuts;
- Baked fish with vegetables, freshly squeezed apple juice.
Day 2
- Bulgarian pepper stuffed with cottage cheese with herbs, herbal tea;
- seafood soup, rice with vegetables;
- yogurt;
- Steamed turkey, vegetable mixture, a slice of hard cheese.
3rd day
- steamed fish cakes, vegetable slices, protein cocktail;
- vegetable casserole, fish baked in the oven with cheese;
- kefir;
- In rolls stuffed with vegetables and cheese.
Day 4
- cottage cheese casserole, protein cocktail;
- vegetable soup, vegetable salad with rice and boiled chicken;
- eggplant baked in the oven with cheese and tomatoes;
- steamed fish meatballs, vegetable salad.
Day 5
- omelet, cottage cheese, yogurt;
- vegetable casserole, fish with vegetables;
- protein shake;
- Boiled turkey with vegetables.
Day 6
- Eggs stuffed with greens and mushrooms, yogurt;
- seafood soup, vegetable slices, boiled chicken breast;
- freshly squeezed apple juice;
- fish cooked with cheese, kefir.
7th day
- omelet sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, boiled chicken breast;
- protein shake;
- veal steak, vegetable salad, kefir.
definitions
- pepper stuffed with cottage cheese.Low-fat cottage cheese puree in a bowl. Add chopped herbs and one egg, mix. Pour boiling water over the bell peppers and let stand in hot water for 3-5 minutes. Then cut off the top and remove the core. Fill the vegetable cavity with the cheese mass. Put in the oven for 5 minutes. Grease with sour cream before serving.
- Fish meatballs.Peel a squash, grate it and squeeze the juice. Finely chop the meat with a knife. Add a little onion, salt, finely grated cabbage and an egg. Mix the minced meat and make balls out of it. Steam for 15 minutes.
- casserole.Crush cottage cheese in a bowl, add 1 egg, grated pumpkin, boiled cauliflower, 1 tablespoon of semolina. To mix thoroughly. Put the mixture in a mold. Sprinkle with chopped hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.
Duration
There are no serious restrictions on the use of a low-carbohydrate diet. The characteristics of the organism play an important role in determining the time.
Depending on your goal, you can choose from three available keto diets:
- Regular, used for 1 week to a month (only fats, fiber and proteins are used).
- Strength is designed for athletes (up to 100 g of carbohydrates are allowed).
- Cyclic allows you to add to the menu with carbohydrate products once a week.
In any case, after a month, you should take a break for at least 3 weeks to saturate the body with carbohydrate foods.
How many kg can you lose?
One weekly diet can reduce body weight by 2-4 kg. Excess fluid is released in the first 3 weeks. Weight loss will be followed by fatigue and constant tiredness.
According to reviews, the following results were noted:
- in 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Don't go on a diet
To maintain and improve results, you need to introduce new products in small portions and gradually. If it is porridge, not more than once a day, 100-150 grams. Try not to consume freshly baked products. In general, you should reconsider your attitude to fried and smoked products. In addition to the harm, such foods do not benefit the body.
If you have an irresistible urge to eat a favorite dish that is not recommended for consumption, you can fast once every 10 days, that is, give yourself a small portion in the morning. Thus, obsessive thoughts about food will not follow.
Exercise is no less effective for maintaining weight loss. It is enough to spend 20-30 minutes a day to maintain shape and tone muscle mass. Walking and active recreation will give you strength, energy and good mood.
Pros, cons and contraindications
Benefits:
- Fast result.
- Different menu.
- Easy to carry without hunger.
- Does not affect muscle mass.
- Does not suppress the mood.
Disadvantages:
- There may be constipation and heaviness in the stomach.
- Glucose deficiency.
- The first 3 days can be bad due to dietary changes.
Before starting a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the advice can lead to poor health and exacerbation of chronic diseases.
Do not follow a low carb diet in the following cases.
- identified mental illnesses;
- during pregnancy and lactation;
- diagnosis of oncology;
- hormonal disorders;
- cardiovascular diseases;
- gastrointestinal diseases.
It is also worth giving up restrictions during the rehabilitation period after surgery or serious injury. Teenagers and the elderly are also prohibited.
During low carbohydrate intake, the digestive system and intestines can fail, which is fraught with constipation and bloating.
To prevent such problems, it is recommended to strictly follow the water balance. In addition, during a restriction period or after a course, it is worth drinking a vitamin complex to replenish the lack of useful vitamins and minerals.