Only a complete review of your diet can help you lose weight and get in shape. There are many diet tables today that complicate the choice. It is important that a weight loss course not only relieves the hated pounds, but also does no harm to your health. The keto diet meets these requirements.
The essence and principle of diet
The diet table is named after the ketol bodies formed in the body as a result of lipolysis (the penetration of excess fat cells into the blood). Carbohydrate starvation activates a program to search for energy in the fat layer.
The essence of dietary restrictions is to exclude foods made from carbohydrate products from the menu. Fats and proteins remain as a source of energy.
Because carbohydrates are the best food for energy, the body begins to look for them in stored fat layers, speeding up metabolic processes. Thanks to this introduction, processing can be done quickly, leading to weight loss. Therefore, the keto diet is very popular.
When using a keto diet, you need to check the amount of carbohydrates and calories in your food. It must be nutritious to ensure the normal operation of vital systems.
Statutes, what is allowed, what is forbidden?
For a diet to be effective, you need to follow a few rules:
- Introduce moderate fat into your diet for nutrition and energy.
- Calculate the caloric content of foods to ensure performance and normal well-being.
- Maintains water balance throughout the day.
- Consult a doctor before introducing a carbohydrate restriction.
- Take food slowly, preferably in a 4-5 meal schedule.
- For heat treatment, you should cook food for a minimum amount of time, preferably raw vegetables.
- 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.
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 fruits;
- banana.
Sample menu for a week
The ketone diet has a sample menu. It should be balanced, taking into account the human body’s needs for nutrients, vitamins and minerals. Take an example of a menu for a week to get rid of the hated pounds.
Day 1
- 3 egg omelette, a slice of rye bread with cheese, protein shake;
- brown rice, steamed chicken breast slices, hard cheese;
- protein cocktail, nuts;
- Oven baked fish with vegetables and freshly squeezed apple juice.
Day 2
- peppers stuffed with herbal curd, herbal tea;
- seafood soup with rice and vegetables;
- yogurt;
- Stewed turkey meat, vegetable mixture, a slice of hard cheese.
Day 3
- steamed fish cakes, vegetable pieces, protein smoothie;
- vegetable stew, cheese oven fish in the oven;
- kefir;
- Rolls stuffed with vegetables and cheese.
Day 4
- cottage cheese casserole, protein shake;
- vegetable soup, vegetable salad with rice and boiled chicken;
- Oven-baked eggplant with cheese and tomatoes;
- steamed fishballs with vegetable salad.
Day 5
- omelette, cottage cheese, yogurt;
- vegetable stew, fish with vegetables;
- protein smoothie;
- 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 fried with
- cheese, kefir.
Day 7
- omelette sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, boiled chicken breast;
- protein smoothie;
- veal steak, vegetable salad, kefir.
Recipes
- Pepper with cottage cheese filling.Paste greasy cottage cheese into a bowl. Add chopped herbs and an egg, mix. Pour hot water over the peppers and let stand in hot water for 3-5 minutes. Then cut off the top and remove the seed. Fill the vegetable cavity with cheese mass. Place in the oven for 5 minutes. Sprinkle with sour cream before serving.
- Fish meatballs.Remove the skin from the pollock and cut off the fillet. Chop the meat with a knife. Add a little onion, salt, finely grated cabbage and an egg. Mix the minced meat, form balls into it. Simmer for 15 minutes.
- Layered.Mash cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled into inflorescences, 1 tablespoon semolina. Stir thoroughly. Put the mixture in a mold. Sprinkle the top with chopped hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.
Duration
There are no strict restrictions on the duration of use of a low carb diet. Organizational characteristics play an important role in determining time.
Depending on your purpose, you can choose one of the three existing types of keto diets:
- Permanent, used from 1 week to a month (only fats, fibers and proteins are used).
- Strength, designed for athletes (up to 100 g of carbohydrates allowed).
- Cyclic, with the addition of a once-a-week menu with carbohydrate products.
In any case, you should take a break of at least 3 weeks after one month to saturate your body with the nutrients in carbohydrate foods.
How many kg can you lose?
A weekly diet can reduce your weight by 2 to 4 kg. Excess fluid is released in the first 3 weeks. In the next period, weight loss occurs due to a decrease in body fat.
Reviews have shown the following results:
- in 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Quit your diet
In order to maintain and improve the results, new products should be introduced in small doses and gradually. If porridge, it is up to 1 time a day, 100-150 grams. Do not eat fresh baked goods. You need to rethink your attitude towards fried and smoked products. In addition to the harm, such food does not come to the body.
If you have an irresistible urge to eat a favorite food that you don’t recommend eating, you can fast every 10 days, meaning you can afford a small portion in the morning. So obsessive thoughts about food won’t be haunted all the time.
Exercise is no less effective in continuing the weight loss process. It is enough to spend 20-30 minutes a day to maintain the shape and tone of your muscles. Hiking and outdoor activities provide strength, energy and a good atmosphere.
Advantages, Disadvantages and Contraindications
Benefits:
- Fast results.
- Mixed menu.
- Easy to carry without hunger.
- Does not affect muscle mass.
- Does not suppress the mood.
Disadvantages:
- Constipation and difficulty in the stomach may occur.
- Glucose deficiency.
- The first 3 days may be bad due to a change in diet.
Before making significant dietary changes, consult your doctor to rule out contraindications. Ignoring the recommendation can lead to deteriorating health and worsening of chronic diseases.
Avoid low carb diets when:
- identified mental disorders;
- during pregnancy and lactation;
- diagnosis of oncology;
- hormonal disorders;
- cardiovascular diseases;
- gastrointestinal disorders.
In addition, it is advisable to waive restrictions during the rehabilitation period after surgery or serious injury. Teens and seniors are also banned.
During periods of low carb intake, the digestive system and intestines can fail, leading to constipation and bloating.
Strict adherence to water management is recommended to avoid such problems. In addition, it is advisable to drink a vitamin complex during the restrictions or after a course to make up for the missing useful vitamins and minerals.