Apr 09, 2018
Keto-Diet is a great way to reduce weight for those who love meat, but are indifferent to sweet: it is on the limitation of carbohydrates that this method is based.
What is keto diet: the essence, pluses and minuses ^
The main principle of losing weight on the keto diet is the formation of ketone bodies due to the reduction of the amount of carbohydrates consumed.
As a rule, the body exhausts glucose and carbohydrate reserves after 2-3 days, and the rest of the time exists due to the already existing fatty deposits, which also gradually split.
In the menu of a carbohydrate keto diet( carbohydrate), proteins and fats are given priority, therefore it can not be called hungry and too strict. With the correct balance of all substances, it is possible to normalize digestion, strengthen and build muscle mass, and improve immunity. Advantages of the keto diet:
- Sufficiently nutritious diet;
- No need to starve;
- Good efficiency.
To the disadvantages can be attributed frequent constipation on the keto diet: during its compliance, there may be bloating and problems with the stool. This is due to the fact that, together with carbohydrates, which are mainly found in vegetables and fruits, fiber does not come in almost any way: it is the one that cleans the intestines and normalizes metabolism.
It is also not recommended to use ketone technique for pregnant, nursing mothers and people with chronic diseases without first consulting a doctor. Categorically prohibited such a diet for diabetes, kidney stones, heart disease and blood vessels.
Keto diet: a list of products
First of all, you need to know what you can eat on a keto diet:
- Any meat and fish;
- Sour-milk products.
Berries, fruits and vegetables fall under the restriction: it is allowed to consume not more than 40 g of carbohydrates per day. Dried fruits and sweets are completely forbidden.
For a detailed table of the carbohydrate content for a keto diet, see here.
How much can be reset on a keto diet without harm to health
This technique allows you to reduce weight smoothly, so within a month you can throw off no more than 10 kilograms. Caloric content of a keto diet depends on its specific variety, but in general, a person consumes no more than 1600 Kcal per day.
The greatest effectiveness of keto diet for weight loss is achieved with physical exertion, so during its compliance it is recommended to do special exercises for weight loss.
Keto balanced diet for weight loss at home: detailed menu, rules ^
Rules for weight loss on a keto diet:
- Every day you need to drink at least 2 liters of water;
- The first 5 days to consume an equal amount of fats and proteins, then you can inject 5% carbohydrates, reduce proteins to 30%, and increase fats to 65%.
Cyclic keto diet
This diet allows you to consume up to 100 g of carbohydrates 1-2 times a week, the rest 5-6 days, calculate your menu according to the example of this:
- Lunch boiled eggs, a couple of slices of cheese and bacon;
- For lunch we eat seafood salad;
- We dine buckwheat porridge with meat, as well as baked fish;
- We eat cottage cheese or yogurt for a mid-morning snack;
- Supper with salmon steak( 150 g) and nuts( 30 g);
- 1 hour before sleep drink a glass of kefir.
Keto diet for women
To get rid of fat in the abdomen and thighs, you need to remove carbohydrates from the diet for 2 weeks, and as an example use this menu:
- We have a bunch of cottage cheese, tea and a sandwich with a piece of ham;
- Have a snack with prawns or a piece of meat;
- We dine with meat soup, we drink everything with kefir;
- We eat nuts for a snack;
- We dine with steamed cutlets and lettuce.
Keto diet for bodybuilders
The diet for building muscle mass is significantly different from the usual, becausebefore exercise it is allowed to consume any carbohydrates:
- In the morning we eat boiled eggs or steam omelette with greens;
- At lunch we eat vegetables and fish with wild rice( if followed by training);
- After training we drink a protein cocktail;
- Lunch steak and baked vegetables;
- For lunch we eat meat and vegetables;
- Supper with salad with salmon or trout, a slice of boiled veal and kefir.
Keto diet for endomorpha
To achieve a relief physique, it is necessary to completely remove fresh vegetables and fruits from the diet, and give preference to meat and cottage cheese:
- We have a breakfast of fish and yogurt;
- We are eating cottage cheese for lunch;
- We have dinner with curd casserole and meat soup;
- We snack a piece of baked chicken;
- We are having dinner with a pilaf and a glass of kefir.
Keto diet Lyle MacDonald
Sports physiologist Lyle McDonald believes that eating 100 grams of carbohydrates a day is not able to interrupt ketosis processes, but this diet should be combined with strength training:
- We have breakfast with scrambled eggs, toast with cheese and protein cocktail;
- For dinner we eat brown rice, chicken breast and cheese;
- We snack 200 g of protein cocktail and nuts;
- We dine with boiled brown rice, salad leaves and fish steak;
- One hour before a dream, we eat 30 g of casein and 100 g of cottage cheese.
Recipes for keto diet
Recipe for rolls from turkey
- Melt 230 g of cream cheese, beat it with a mixer;
- We clear the avocado, mash the fork with flesh, pour lemon juice, salt;
- Cut into thin strips of peppers and cucumbers;
- Mix cheese with avocado, mayonnaise, seasonings, whisk all with a mixer;
- We cut into turkey slices, we moisten them in sauce, we spread to them pepper and cucumbers;
- We wrap in rolls.
Recipe of soup-mashed potatoes with broccoli
- We spread butter on the bottom of the pan, after melting place the same onion, cut into rings, fry until golden crust appears;
- Pour into the pan chicken broth, bring to a boil;
- Cut broccoli into inflorescences, throw into broth, add a little curry;
- Cook broccoli before softening;
- Remove the pan from the plate, beat it all with a blender, then add the cheese and cream gradually, then again whisk.
Recipe for cheesecake
- Shake with a blender 200 g of cream cheese and 50 g of cream;
- Mix everything with 1/3 tsp.lemon zest, 2 g vanilla, a large spoonful of lemon juice and 1 tsp.stevia;
- Beat and put on kremankam;
- We put in the refrigerator for 2 hours.
Effective keto diet: doctor's reviews, results of losing weight ^
According to dieticians, a fairly balanced diet is absolutely safe for the body, so it can be used from two weeks to several months. The main rule is to make the correct way out of the keto diet:
- You can not immediately start eating sweet;
- Vegetables and fruits in raw form to enter gradually for two weeks.
Results keto diet for fast weight loss:
- Build and strengthen muscle mass;
- Improvement of well-being;
- Weight loss without damage to the muscles.
Reviews of the keto diet for losing weight of our regular readers are also very positive:
Ekaterina, 30 years old:
"I used the technique of Lyle McDonald, and in just one month I managed to strengthen my muscles and throw off 12 kg. Now I can participate in the fitness bikini contest without shame, and do not be afraid to look fat. "
Alexandra, 27 years old:
" I go to the gym and proper nutrition is an important part of my training program. For myself, I chose a ketone diet for women: it is simple enough, but it allows you to quickly strengthen the muscles and reduce weight. By the way, I dropped 10 kg on it for a month »
Galina, 39 years old:
" I'm not an athlete - just running around in the morning and doing house exercises. Earlier, when I did not follow my diet, I practically could not lose weight, but when I sat down on a ketone diet, the kilograms began to slowly go away. The only negative - lose weight quickly does not work, but there is no harm to the body either »