Only a complete overhaul of the diet can help you get rid of excess weight and get your figure in order. Today there are many diet tables, which complicates the choice. It is important that a weight loss course not only relieves you of the hated pounds, but also does not harm your health. The keto diet meets these requirements.
The essence and principle of the diet
The diet table takes its name from the ketone bodies formed in the body as a result of the process of lipolysis (penetration of excess fat cells into the blood). With carbohydrate starvation, an energy-seeking program in the fat layer is activated.
The essence of dietary restrictions comes down to the exclusion from the menu of dishes prepared from carbohydrate products. Fat and protein remain a source of energy.
Since carbohydrates are the best energy food, the body will start to seek them out from stored fat layers, thereby speeding up metabolic processes. It is thanks to this launch that the treatment is carried out quickly, which leads to a decrease in body weight. Hence, the keto diet is very popular.
When using the 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, what is forbidden?
For the diet table to be effective, you must follow certain rules:
- Introduce moderate amounts of fat into the diet for nutrition and energy.
- Calculate the calorie content of meals to ensure normal performance and well-being.
- Maintain water balance throughout the day.
- Consult a doctor before introducing a carbohydrate restriction.
- Take food slowly, preferably on a diet consisting of 4 to 5 meals.
- You need to cook dishes with a minimum of time for heat treatment, it is better to give preference to raw vegetables.
- The daily carbohydrate intake should not exceed 100 g.
- Use herbal infusions, green tea, freshly squeezed juice as a drink.
List of approved products:
- chicken, turkey;
- eggs;
- low-fat fermented dairy products;
- hard cheese;
- low fat fish;
- fresh vegetables;
- fruit (sour);
- seafood;
- nuts.
List of prohibited foods:
- fatty, smoked, fried;
- semi-finished products;
- drinks with gas and preservatives;
- spices, salt;
- bakery and confectionery products;
- pasta;
- cereals;
- potatoes, beets, carrots;
- sweet fruits;
- bananas.
Sample menu for a week
The keto diet has a sample menu. It must be balanced, taking into account the needs of the human body for nutrients, vitamins and minerals. Let's take an example of a menu for a week to get rid of the hated pounds.
1st day
- Omelet with 3 eggs, 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
- peppers stuffed with cottage cheese with herbs, herbal tea;
- seafood soup, rice with vegetables; yogurt
- ;
- Steamed turkey meat, mixed vegetables, a slice of hard cheese.
3rd day
- Steamed fish cakes, vegetable cuts, protein shake;
- vegetable stew, fish cooked with cheese in the oven;
- kefir;
- rolls stuffed with vegetables and cheese.
4th day
- curd casserole, protein drink;
- vegetable soup, vegetable salad with rice and boiled chicken;
- baked eggplant with cheese and tomatoes;
- Steamed fish balls, vegetable salad.
5th day
- omelet, cottage cheese, yogurt;
- vegetable stew, fish with vegetables; Protein shake
- ;
- boiled turkey with vegetables.
6th day
- eggs stuffed with herbs and mushrooms, yogurt;
- seafood soup, vegetable cuts, 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.
Recipes
- Curd-filled pepper.Crush low-fat cottage cheese in a bowl. Add chopped herbs and an egg, mix. Pour boiling water over the peppers and let stand 3 to 5 minutes in hot water. Then cut off the top and remove the core. Stuff the vegetable cavity with the cheese mass. Place 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 a little onion, salt, finely grated cabbage and an egg. Stir the minced meat, form balls. Steam for 15 minutes.
- Casserole.Crush cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled into inflorescences, 1 tablespoon of semolina. Stir well. Put the mixture in a mold. Sprinkle the top with finely grated hard cheese. Bake for 15 minutes. Serve with sour cream and herbs.
Duration
There are no strict restrictions on when to use the low carb diet. The characteristics of the organism play an important role in determining the time.
Depending on your goal, you can choose one of three types of keto diet available:
- Permanent, used for 1 week to a month (only fat, fiber and protein are used).
- Strength, designed for athletes (carbohydrates up to 100 g are allowed).
- Cyclic, providing for the addition of the 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 the body with the nutrients in carbohydrate foods.
How many kg can you lose weight?
A weekly diet can reduce body weight by 2-4 kg. During the first 3 weeks, excess fluid is released. In the following period, weight loss occurs due to a decrease in body fat.
According to the reviews, the following results were recorded:
- in 2 weeks - less 3-6 kg;
- per month - minus 7-11 kg.
Stop the diet
To maintain and improve results, you need to 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. You should generally reconsider your attitude towards fried and smoked products. In addition to the damage, there is no benefit to the body from such food.
If you have an overwhelming urge to eat your favorite food that is not recommended for consumption, you can fast every 10 days, that is, allow yourself a small portion in the morning. So obsessive thoughts about food will not constantly haunt you.
Exercise is no less effective in continuing the weight loss process. It is enough to spend 20 to 30 minutes a day to maintain shape and tone muscle mass. Hiking and active leisure will give you strength, energy and good humor.
Advantages, disadvantages and contraindications
Benefits:
- Quick result.
- Miscellaneous menu.
- Easy to transport without feeling hungry.
- Does not affect muscle mass.
- Does not suppress mood.
Cons:
- Constipation and a heaviness in the stomach may occur.
- Glucose deficiency.
- The first 3 days may be indisposable due to a change in diet.
Before a major change in diet, you should consult a doctor to rule out contraindications. Failure to comply with 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 disturbances;
- cardiovascular disease;
- gastrointestinal disorders.
Also, it is worth giving up the restrictions during the rehabilitation period after surgery or serious injury. Adolescents and the elderly are also prohibited.
During the period of low carbohydrate intake, the digestive system and intestines may malfunction, which is fraught with constipation and bloating.
To avoid such problems, it is recommended to strictly observe the water balance. In addition, during a period of restrictions or after a course, it is worth drinking a vitamin complex to replenish the missing useful vitamins and minerals.