Today, at the peak of the popularity of keto diets, you can effectively get rid of excessive weight. We know why this diet can fall in love with many women. Let’s get familiar with the weekly menu and taboos.
The nature and type of Keto-Diet
The ketogenic diet was developed in 1921 for children with epilepsy. It is used actively when taking medications do not bring about results. The technology is based on ketosis, which occurs by a decrease in carbohydrates and proteins.
A keto diet means using products that contain fat. These substances use energy to charge the body and restore the way insulin is produced.
There are several types of this diet:
- Simple. The nature of nutrition and carbohydrate in fat consumption decreases.
- Target. Suitable for those who participate in sports. Thanks to fat, training results can be improved.
- Periodicity. Allows you to make up for glycogen reserves in muscle fibers. At a high level, carbohydrates and proteins are still present. It is important to reduce fat. This option is suitable for athletes.
Usually pay attention to the intensity of training and the body's reaction. If the dietary choice is not appropriate, 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 per day.
- They eat slowly 4-5 times a day.
- Stew and boil, without deep frying.
- Prioritize raw vegetables.
- As a drink, you can use green tea, freshly squeezed juice or herb infusion.
- You must consume 50 grams of carbohydrates every day.
- It is necessary to monitor the daily calorie content of the dish. We have to spend more than just consumption.
- It's better to give up snacks.
- In order to lose weight more effectively, it is worth using the body to work for 20-30 minutes a day.
Maximum duration of diet- 1 month. Then, you need 3 weeks of rest to saturate your body with nutrition.
In the first 7 days of your diet, protein and fat should be consumed at a ratio of 50/50. To maintain muscle mass, it is worth eating 3-4 grams of protein per 1 kg of body weight.
From the second week, the fat mass increased to 65-75%. Protein will be 20-30% and carbohydrates will be 5%.
The phase of reorganizing the body during diet looks like:
- First 12 hours. The human body completely consumes existing glucose reserves.
- 48 hours. Glycogen disappears in the liver and muscles.
- 3-5 days later. The recombination of metabolism begins. The body tries to find alternatives to carbohydrates and finds it in proteins and acids.
- 7 days. The body adapts to carbohydrate deficiency and rebuilds in ketogenic conditions.
Even after the diet is over, the body needs to adapt and eat correctly.
What to do before eating
To minimize the risk of side effects, experts recommend:
- Perform a blood test;
- Make sure you have a sufficient understanding of your diet;
- Stay in the refrigerator only, only those products allowed during weight loss;
- Exclude prohibited products;
- Establish a smooth reduction procedure for carbohydrates in your diet;
- Get used to drinking water regularly by yourself.
It is important to consult with experts who will develop personal power plans.
What products are available and cannot be eaten
The list of allowed products looks like this:
- Chicken, beef, Türkiye;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- Olives and vegetable oils;
- egg;
- Milk and dairy products;
- nut;
- berry.
It is important to exclude the following products from the menu:
- sugar and all products containing it;
- Potato;
- rice;
- Pasta;
- bread;
- soda;
- Baking and SDOB;
- Margarine;
- Alcohol;
- Sweet fruit;
- beet;
- carrot.
Judging from the list of allowed and prohibited products, diet changes are often necessary.
Keto Diet: 1100 calories per day for a week's menu
Don't expect a lot of fat loss in the first week. Within 7 days, the body will not have time to rebuild the new regime. About the menu looks like this:
| sky | 1 Intake of food | 2 meals | 3 meals | 4 meals |
| 1 | Three eggs of omlet, cheese of rye bread, protein cocktail | Brown Rice Chicken and Steamed Library, Hard Cheese | Protein cocktail, nuts | Fish, vegetables, apple juice from oven |
| 2 | Pepper filled with cheese and herbs, herbal tea | Ears, rice and vegetables | yogurt | Steamed turkey, vegetable mixture, hard cheese |
| 3 | Fish tiles, vegetable slices, protein drinks | Vegetables, cheese fish in the oven | Kefir | Cheese rolls |
| 4 | Cheese casserole, protein cocktail | Vegetable soup, boiled chicken | Eggplant with cheese and tomatoes | Steamed fish meatballs. Vegetable salad |
| 5 | omlet and cheese | Vegetable stew and fish stew | Protein cocktail | Cooked turkey, fresh vegetables |
| 6 | Egg stuffed with mushrooms, yogurt | Seafood soup, boiled chicken breast | Fresh squeezed juice from apples | Oven fish, kefir |
| 7 | With sturdy cheese, yogurt | Wild rice and chicken breast | Protein cocktail | Veal, vegetable salad |
The number of calories on the women’s menu will vary. It should have more berries, nuts, vegetables and fruits. The man will eat a higher diet - calories, and he needs to rely on meat and fish.
The way out
In order to retain the results, it is necessary to gradually introduce new products. Start taking porridge 100-150 grams once a day. Fresh baking should not be eaten. It is best not to eat fried or smoked.
If you want to eat something harmful, you need to do this in the morning. We must not forget to work positively. Hiking and outdoor activities are welcome.
Expert opinions
Experts have a very diverse view of Keto-Dita. Most of them believe that this nutrient does not destroy muscle tissue and supplement the supply of useful elements in the body. Another advantage of diet without hunger and appetite control. The idea of losing weight is not busy with food.
Nutritionists point out that the deceased kilograms will no longer return. The most important thing is not to rely on fat and sweetness in the future, nor do you engage in physical exercise. Experts warn that during Keto-Diet, a person may experience heavy states in his stomach and intestinal breath. 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 a doctor before sitting on a keto diet as it can cause blood sugar deficiency.
Comments about Keto-Dita
According to girls on the internet, the first week of eating is very difficult. Some ladies face weakness and dizziness. After 3 weeks, the effect was significant. On Keto-Dit, many people managed to lose 5-7 kg in 14 days. In one month, you can get rid of 11 kg of excess weight.
Especially satisfied with the various dishes of Ketodite. They praise avocado salad, cheese and spinach, broccoli, cheese, keto galum, keto-keto-keto. For desserts, it is recommended that they prepare classic cheesecakes, cherries in chocolate, and cupcakes in red velvet in cups.
Men praise diet. She helped them emphasize the muscle relief. However, in the early days, many experienced strong weaknesses. Other changes were observed:
- Improve cholesterol levels. This can happen due to the use of saturated fat. This can then lead to heart and vascular diseases. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Digestive problems. They may be caused by insufficient fibers.
- avitaminiso. Diet can lead to mineral and vitamin deficiencies. Therefore, it is important to take vitamin complexes.
- The smell of acetone in the mouth. This symptom indicates a violation of carbohydrate metabolism. Drinking more liquid is important.
The keto diet is not suitable for people who work in intellectual work. It is not easy for them to focus on important issues.
Contraindications
Do not use a low-carb diet if:
- Heart disease and blood vessels;
- gastrointestinal diseases;
- Hormone failure;
- Oncology;
- diabetes;
- Reduce fetal and lactation;
- Unstable psychological and emotional state.
It is important to give up food restrictions after surgery. Older men and women and children are prohibited.