Only a complete diet revision can help you get rid of extra pounds and edit your figure. Today, there are many diet tables, which makes the choice difficult. It is important that the 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 nutrition
The diet table is named after the ketone bodies formed in the body as a result of the lipolysis process (penetration of excess fat cells into the blood). Carbohydrate starvation activates the program to search for energy in the fat layer.
The essence of dietary restrictions comes down to excluding from the menu dishes prepared from 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 stored layers of fat, speeding up metabolic processes. Thanks to this launch, processing is performed quickly, which leads to weight loss. Therefore, the keto diet is very popular.
When using a 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.
Basic rules, what is allowed and what is forbidden?
For a diet table to be effective, you need to follow some rules:
- Include moderate amounts of fat in your diet and energy.
- Calculate the calorie content of meals to ensure performance and normal well-being.
- Maintain water balance throughout the day.
- Consult your doctor before introducing carbohydrate restrictions.
- Take food slowly, preferably according to a regimen consisting of 4-5 meals.
- You need to cook dishes with a minimum amount of time for heat treatment, it is better to give preference to raw vegetables.
- Daily carbohydrate intake should not exceed 100 g.
- Use herbal infusions, green tea, freshly squeezed juice as a beverage.
List of approved products:
- chicken, turkey;
- eggs;
- low-fat fermented milk products;
- hard cheese;
- lean fish;
- fresh vegetables;
- fruit (sour);
- seafood;
- nuts.
Prohibited food list:
- greasy, smoked, fried;
- semi-finished products;
- beverages with gases and preservatives;
- spices, salt; bakery and confectionery products;
- pasta;
- cereals;
- potatoes, beets, carrots;
- sweet fruit;
- bananas.
Example menu for a week
The ketone diet contains 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 weekly menu to get rid of hated pounds.
Day 1
- 3 egg omelette, slice of rye bread with cheese, protein shake;
- brown rice, steamed chicken breast cutlets, hard cheese;
- protein shake, nuts;
- fish baked in the oven with vegetables, freshly squeezed apple juice.
Day 2
- paprika stuffed with fresh cheese with herbs, herbal tea;
- seafood, rice with vegetables;
- yogurt;
- steamed turkey meat, vegetable mixture, slice of hard cheese.
Day 3
- steamed fish cakes, pieces of vegetables, protein shake;
- vegetable stew, fish baked with cheese in the oven;
- kefir;
- rolls stuffed with vegetables and cheese.
Day 4
- cheese pan, protein shake;
- vegetable soup, vegetable salad with rice and boiled chicken;
- eggplant baked in the oven with cheese and tomato;
- steamed fish meatballs, vegetable salad.
Day 5
- omelet, cottage cheese, yogurt;
- vegetable stew, fish with vegetables;
- protein shake;
- boiled turkey with vegetables.
Day 6
- eggs stuffed with herbs and mushrooms, yogurt;
- seafood soup, pieces of vegetables, boiled chicken breast;
- freshly squeezed apple juice;
- fish baked with cheese, kefir.
Day 7
- omelet, sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, boiled chicken breast;
- protein shake;
- veal steak, vegetable salad, kefir.
Recipes
- Paprika with cottage cheese filling.In a bowl, mash the fresh cottage cheese. Add chopped herbs and egg, stir. Pour boiling water over the paprika and let it stand for 3-5 minutes in hot water. Then cut off the top and remove the core. Fill the vegetable cavity with cheese mass. Place in the oven for 5 minutes. Drizzle with sour cream before serving.
- Fish meatballs.Peel a squash, grate it and slice the fillet. Finely chop the meat with a knife. Add a little onion, salt, finely grated cabbage and egg. Stir the minced meat, form balls from it. Steam for 15 minutes.
- Casserole.Mash the cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled into inflorescences, 1 tablespoon semolina. Stir thoroughly. Put the mixture into 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 strict limits on the period of use of a low-carbohydrate diet. The characteristics of the organism play an important role in determining time.
Depending on your goal, you can choose one of the existing three types of keto diet:
- Permanently, used from 1 week to a month (only fats, fiber and protein are used).
- Strength, designed for athletes (carbohydrates up to 100 g are allowed).
- Cyclically, it provides for the addition of a menu once a week with carbohydrate products.
In any case, after a month you should take a break of at least 3 weeks to saturate your body with the nutrients contained in carbohydrate foods.
How many kg can you lose?
A weekly diet can reduce body weight by 2-4 kg. In the first 3 weeks, excess fluid is released. In the following period, there is a loss of weight due to the reduction of body fat.
According to reviews, the following results have been recorded:
- for 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Cessation of diet
To maintain and improve results, you should introduce new products in small portions and gradually. If it is porridge, no more than once a day, 100-150 grams. Try not to consume fresh baked goods. In general, you should reconsider your attitude towards fried and smoked products. In addition to the harm, such food has no benefit to the body either.
If there is an irresistible desire to eat a favorite dish that is not recommended for consumption, you can make a fast every 10 days, or treat yourself to a small portion in the morning. So, obsessive thoughts about food will not haunt you all the time.
Exercise is no less effective for continuing the weight loss process. It is enough to spend 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
Benefits:
- Fast result.
- Various menu.
- Easy to carry without being hungry.
- Does not affect muscle mass.
- Does not suppress mood.
Disadvantages:
- Constipation and stomach upset may occur.
- Lack of glucose.
- The first 3 days can be bad due to a change in diet.
Before making a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the recommendation can lead to worsening of health and worsening of chronic diseases.
Avoid a low-carb diet in the following cases:
- identified mental health disorders;
- during pregnancy and lactation;
- diagnosing oncology;
- hormonal disorders;
- cardiovascular diseases;
- gastrointestinal disorders.
It is also worth abandoning restrictions during the rehabilitation period after surgery or severe injury. Both teenagers and the elderly are banned.
During periods of low carbohydrate consumption, the digestive system and intestines may malfunction, which is fraught with constipation and bloating.
To prevent such troubles, it is recommended to strictly follow the water balance. In addition, during the restriction period or after the course, it is worth drinking a vitamin complex to compensate for the lack of useful vitamins and minerals.