Only a complete diet review can help you lose weight and get your figure in order. Today, there are a lot of dietary tables, which complicates the choice. It is important that a weight loss course not only relieves you of the hated kilograms, but also does not harm your health. The keto diet meets these requirements.
The essence and principle of the diet
The dietary table takes its name from the ketone bodies formed in the body as a result of the lipolysis process (penetration of excess fat cells into the blood). With carbohydrate starvation, a program is activated to search for energy in the fat layer.
The essence of dietary restrictions boils down to the exclusion from the menu of dishes prepared with carbohydrate products. 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 stored fat layers, speeding up metabolic processes. It is thanks to this throw that processing is carried out quickly, which leads to a decrease in body weight. Therefore, the keto diet is very popular.
When using the keto diet, you should control the amount of carbohydrates and calories in your food. It must be nutritious to ensure the normal functioning of vital systems.
Ground rules, what is allowed, what is forbidden?
In order for the diet table to be effective, you need to follow some rules:
- Introduce moderate amounts of fat in the diet for nutrition and energy.
- Calculates the calorie content of meals to ensure performance and normal well-being.
- Maintain water balance throughout the day.
- Consult your doctor before introducing carbohydrate restriction.
- Take food slowly, preferably on a 4-5 meal regimen.
- It is necessary to cook dishes with a minimum time for heat treatment, it is better to give preference to raw vegetables.
- The daily intake of carbohydrates should not exceed 100 g.
- Use herbal infusions, green tea, freshly squeezed fruit juice as a drink.
List of approved products:
- chicken, turkey;
- eggs;
- low-fat fermented milk products;
- hard cheese;
- lean fish;
- fresh vegetables;
- fruit (sour);
- seafood;
- nuts.
List of forbidden foods:
- fat, smoked, fried;
- semi-finished products;
- drinks with gas and preservatives;
- spices, salt;
- baked goods and sweets;
- paste;
- cereals;
- potatoes, beets, carrots;
- sweet fruits;
- bananas.
Sample menu for one week
The ketone diet has a sample menu. It must be balanced, taking into account the needs of the human body for nutrients, vitamins and minerals. Consider an example of a menu for a week to get rid of the hated chili.
1st day
- 3 egg omelette, a slice of rye bread with cheese, protein shake;
- brown rice, steamed chicken breast cutlets, hard cheese;
- protein cocktail, nuts;
- baked fish with vegetables, freshly squeezed apple juice.
2nd day
- pepper stuffed with ricotta with herbs, herbal tea;
- fish soup, rice with vegetables;
- yogurt;
- Steamed turkey meat, vegetable mix, a slice of hard cheese.
3rd day
- steamed fish cakes, vegetable cuts, protein shake;
- vegetable stew, baked fish with baked cheese;
- kefir;
- rolls stuffed with vegetables and cheese.
4th day
- curd casserole, protein shake;
- vegetable soup, vegetable salad with rice and boiled chicken;
- baked eggplant with cheese and tomatoes;
- Steamed fish balls, vegetable salad.
5th day
- omelette, cottage cheese, yogurt;
- vegetable stew, fish with vegetables;
- protein shake;
- boiled turkey with vegetables.
6th day
- eggs stuffed with herbs and mushrooms, yogurt;
- fish soup, vegetable cuts, boiled chicken breast;
- freshly squeezed apple juice;
- baked fish with cheese, kefir.
7th day
- omelette sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, boiled chicken breast;
- protein shake;
- veal steak, vegetable salad, kefir.
Recipes
- Pepper with curd filling.Mash the low-fat cottage cheese in a bowl. Add chopped herbs and an egg, mix. Pour over the peppers with boiling water and let stand for 3-5 minutes in hot water. Then cut off the top and remove the core. Fill the cavity of the vegetable with cheese. Put in the oven for 5 minutes. Drizzle with sour cream before serving.
- Fish balls.Remove the skin from the pollock and cut the fillet. Finely chop the meat with a knife. Add some onion, salt, finely grated cabbage and an egg. Mix the minced meat, form meatballs. Steam for 15 minutes.
- Casserole.Mash the ricotta in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled into inflorescences, 1 tablespoon of semolina. Mix well. Put the mixture in a mold. Sprinkle the top with finely grated hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.
Duration
There are no hard restrictions on the period of use of the low carbohydrate diet. The characteristics of the organism play an important role in determining the time.
Depending on your goal, you can choose one of the three existing types of keto diet:
- Permanent, used from 1 week to a month (only fats, fibers and proteins are used).
- Strength, designed for athletes (carbohydrates up to 100 g are allowed).
- Cyclic, involves adding the menu once a week with carbohydrate-based products.
In any case, after a month, you should take a break of at least 3 weeks to saturate the body with the nutrients contained in carbohydrate foods.
How many kg can you lose weight?
A weekly diet can reduce body weight by 2-4 kg. In the first 3 weeks, excess fluid is released. In the subsequent period, weight loss occurs due to a decrease in body fat.
According to reviews, the following results were recorded:
- in 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Discontinue the diet
To maintain and improve the result, you should introduce new products in small portions and gradually. If it is porridge, then no more than 1 time per day, 100-150 grams. Try not to consume fresh baked goods. Generally you should reconsider your attitude towards fried and smoked products. In addition to the harm, there is no benefit to the body from such food.
If you have an irresistible urge to eat your favorite dish, which is not recommended to eat, you can eat one on an empty stomach every 10 days, that is, treat yourself to a small portion in the morning. So obsessive thoughts about food won't constantly haunt you.
Exercise is no less effective for continuing the weight loss process. It is enough to dedicate 20-30 minutes a day to maintain shape and tone muscle mass. Hiking and outdoor activities will give you strength, energy and a good mood.
Pros, cons and contraindications
Advantages:
- Fast result.
- Miscellaneous menu.
- Easy to carry without feeling hungry.
- Does not affect muscle mass.
- Does not suppress mood.
Disadvantages:
- Constipation and heaviness in the stomach may occur.
- Glucose deficiency.
- The first 3 days may feel unwell due to a change in diet.
Before a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the recommendation can lead to deterioration of health and exacerbation of chronic diseases.
Avoid low carb diets when:
- identified mental disorders;
- during pregnancy and lactation;
- diagnose oncology;
- hormonal disorders;
- cardiovascular diseases;
- gastrointestinal disorders.
In addition, it is worth abandoning the restrictions during the rehabilitation period after having undergone surgery or a serious injury. Teenagers and the elderly are also banned.
During the period of low carbohydrate consumption, the digestive system and intestines may not function properly, which is fraught with constipation and bloating.
To avoid such problems, it is recommended to strictly observe the water balance. In addition, during the period of restrictions or after the course, it is worth drinking a vitamin complex to replenish the missing useful vitamins and minerals.