Today, at the top of the popularity of a keto-dieta that allows it to effectively get rid of excess weight. We discovered why this diet managed to fall in love with many women. We know the weekly menu and contraindications.
The essence and types of keto-dieta
The ketogenic diet developed in 1921 for children suffering from epilepsy. It was actively used when taking drug medications did not bring results. The technique is based on ketosis, which occurs with a decrease in carbohydrates and proteins.
Cetona diet implies the use of products that contain fats. These substances load the body with energy and restore insulin production mode.
There are several types of this diet:
- Simple. The essence of nutrition in fat consumption and a decrease in the amount of carbohydrates.
- Addressed. Suitable for people who practice sports. Thanks to fats, it will be possible to improve training results.
- Cyclic. It allows you to compensate for glycogen reserves in muscle fibers. In a high level, carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.
In general, pay attention to the intensity of training and the reaction of the body. If the diet option is not adequate, they change to another.
Ceto-Dieta rules
For each type of power, the following rules are applied:
- You need to drink at least 2 liters of water per day.
- They take food slowly 4-5 times a day.
- The dishes are stewed and boiled, there is no fried one.
- The preference is given to raw vegetables.
- As drinks, you can use green tea, freshly squeezed juice or herbal infusion.
- It is necessary to consume 50 g of carbohydrates per day.
- It is necessary to monitor the daily calorie content of the dishes. We must spend more to consume.
- It is better to leave the snacks.
- To lose weight even more efficiently, it is worth dedicating 20-30 minutes a day with physical effort.
The maximum diet duration- 1 month. Then you must take a 3 weeks break to saturate the body with nutrients.
In the first 7 days of the diet, proteins and fats should be consumed in a 50/50 proportion. To maintain muscle mass, it is worth eating 3-4 g of protein for 1 k g of weight.
From the second week, the amount of fat increases to 65-75 %. Proteins will be 20-30 %, 5 % fall into carbohydrates.
The phases of restructuring the body during the diet are seen:
- The first 12 hours. The body completely consumes existing glucose reserves.
- 48 hours. Glycogen is consumed in the liver and muscles.
- After 3-5 days. The restructuring of metabolism begins. The body tries to look for an alternative to carbohydrates and finds it in proteins and acids.
- 7 days. The body adapts to carbohydrate deficiency and is reconstructed in the ketogenic condition.
Even after the end of the diet, the body needs adaptation and the right diet.
What needs to be done before diet
To minimize the risk of side effects, experts advise:
- Make blood analysis;
- Make sure there is enough knowledge about the diet;
- Leave only those products that are allowed during weight loss;
- exclude prohibited products;
- Create a soft diet carbohydrates program;
- To get used to drinking water regularly.
It is important to consult a specialist who develops a personal power plan.
What products can and cannot eat
The list of allowed products is seen:
- Chicken, beef, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- Olive and vegetable oils;
- eggs;
- Milk and dairy products;
- balls;
- berries
It is important to exclude the following menu products:
- sugar and all the products that contain it;
- dad;
- rice;
- pasta;
- bread;
- soda;
- Bake and Sdob;
- margarine;
- alcohol;
- sweet fruits;
- beet;
- carrot.
Judging by the list of allowed and prohibited products, the usual diet will have to change significantly.
Keto diet: menu for a week for 1100 calories per day
Do not expect a great loss of fat in the first week. In 7 days, the body will not have time to rebuild a new regime. The approximate menu will look like this:
The women's menu will differ in the calorie number. I should have more berries, nuts, vegetables and fruits. The man's diet will be higher in heats, he needs to rely on flesh and fish.
The output of the keto-diet
To preserve the result, it is necessary to introduce new products gradually and in small portions. The porridge start eating 100-150 g once a day. Fresh cooking should not be consumed. Fritish and smoked better not to eat at all.
If you want to eat something harmful, you must do this in the morning. We must not forget about active physical effort. Hiking and outdoor activities are welcome.
The opinions of the specialists
The opinions of specialists about Keto-Dita are quite diverse. Most of them believe that such nutrition does not destroy muscle tissue and replenishes the supply of useful elements in the body. Another advantage of the diet in the absence of hunger and appetite control. Loser weight thoughts will not be busy with food.
Nutritionists point out that deceased kilograms do not return again. The main thing is not to rely on fat and sweet in the future, as well as participate in physical activity. Experts warn that during a diet keto, a person can find a heaviness in their stomach and flatulence. This is due to the lack of fiber diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, it is worth consulting with the doctor before sitting on a keto diet, because it can cause a blood glucose deficiency.
Reviews about Keto-Dita
According to girls on the Internet, the first week of the diet is quite difficult. Some ladies faced weakness and dizziness. The visible effect was remarkable after 3 weeks. In Ceto-Dit, many managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.
Particularly satisfied with the variety of dishes for keto-dieta. They praise a avocado salad with cheese and spinach, broccoli with cheese, keto-halb, keto-ooolos. For dessert, they are advised to prepare a classic cheese cake, cherry in chocolate, a red cupcake velvet in a cup.
Men praise a diet. She helped them emphasize muscle reliefs. However, in the first days, many experienced a strong weakness. Other changes were observed:
- Improvement of cholesterol levels. This situation can occur due to the use of saturated fats. Subsequently, this can lead to heart disease and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Digestion problems. They can be caused by insufficient fiber.
- Avitaminosis. The diet can lead to a deficiency of minerals and vitamins. Therefore, it is important to take vitamin complexes.
- The smell of acetone of the mouth. This symptom indicates a violation of carbohydrate metabolism. It is important to drink more liquids.
The keto diet is not suitable for people who participate in mental work. It will not be easy for them to concentrate on important issues.
Contraindications
Do not use a low carbohydrate diet in the following cases:
- heart disease and blood vessels;
- Gastrointestinal tract disorders;
- hormone failure;
- oncology;
- diabetes mellitus;
- Redir the fetus and breastfeeding;
- An unstable psychoblovero state.
It is important to abandon food restrictions after surgery. Men and older women, children fall under the ban.