The keto diet is not a popular diet. However, this is similar to many other more publicized nutritional systems: Atkins, Dukan, and others. All of these diets are low in carbohydrates. These include almost complete rejection of carbohydrates in the daily diet. Very effective in losing weight and burning fat under the skin. Excess pounds melt in front of our eyes! In addition, the keto diet is a favorite of athletes as it allows you to lose weight without sacrificing muscle mass.
The principle of diet
Nowadays, our diet is supersaturated with carbohydrates, especially fast foods. Buns, chips, snacks, slices - these run-time snacks are the real timed carb bombs. This style of eating not only overweight, but also contributes to the development of diabetes, atherosclerosis. Excess fast carbohydrates slow down the metabolism, cause lethargy, drowsiness.
However, useful slow carbohydrates found in cereals contribute to weight gain. The situation is that every carbohydrate is ingested into glucose, which is needed for energy.
How does the keto diet work? By significantly limiting the intake of carbohydrates, the way the body works is being rebuilt. Nature has developed backup mechanisms to obtain the energy needed for vital processes. When the amount of glucose obtained from carbohydrates in the diet approaches zero, the body begins to produce it, breaking down fat stores. This process is called ketosis, hence the name diet: ketone or ketogen.
Instructions for creating the menu correctly
You need to work a little to get the ketone diet menu set up correctly. First, you need to calculate your daily caloric intake. This can be done online using special programs.
After determining your daily caloric intake, it is important to choose a keto diet goal. To lose weight, subtract 500 kcal from the number obtained, and to increase muscle mass, add 500 kcal.
Then calculate the required daily amount of protein, fat and carbohydrates. Carbohydrates should not be more than 10%, missing calories should not be obtained at the expense of fats but proteins. It sounds pretty complicated, but again, an online meal diary allows anyone to control the proportion of KBJU in their diet.
Give an example of the calculation. For a woman weighing 60 kg, the fat percentage is 20 (the percentage of fat can be determined visually or with a special analyzer). The daily caloric intake was 2000. To lose weight, we subtract 500, we get 1500 kcal a day. We calculate the BJU. 1 kg of muscle mass requires 2. 2 g of protein (4 kcal), 0. 4 g of carbohydrate (4 kcal), leaving the remaining kilocalories for fat at a ratio of 9 kcal / 1 g of fat. So 60 kg - 20% = 48 kg of muscle mass.
Protein 2, 2 * 48 = 106 g (424 Kcal)
Carbohydrate 0, 3 * 48 = 19 g (76 Kcal)
1500-424-76 = 1000 kcal, ie about 110 g of fat per day.
Simplified instruction
The formulas needed to calculate the menu need to be followed by people whose lives are related to training. For those who are away from sports, there is an easier way to determine the diet of a ketogenic diet. There are two lists - these are recommended and prohibited.
Recommended products:
- Meat
- Bird
- Fish
- Dairy product
- nuts
- Cheese
- Vegetables (excluding potatoes, beets and legumes)
Forbidden:
- Any sweets, including sugar
- Pastries
- Pasta
- Fruits, including dried fruits
- cereals
During the keto diet, you need to monitor the amount of carbohydrates in your food. You can find this information on the packaging of the product (if it is a ready-made food) or see the nutrition tables. In general, preference should be given to products that contain no more than 10 grams of carbohydrate per 100 grams, following this rule is quite easy to make a list of products that can be purchased and a menu for a week.
Sample keto diet menu
Option 1:
- Breakfast: omelette with cheese.
- Lunch: vegetable soup with chicken soup, a piece of rye bread.
- Afternoon snack: yogurt.
- Dinner: stewed beef with fresh vegetable salad.
Option 2:
- Breakfast: cottage cheese with sour cream.
- Lunch: boiled chicken breast with buckwheat.
- Afternoon snack: walnuts.
- Dinner: salmon with vegetables, fried in foil.
Drink enough water during the day (about 2 liters per day). Unsweetened tea and coffee are allowed. In addition, it is recommended to consume fiber to normalize digestive processes.
Contraindications
Low carb diets are dangerous because they strain the liver, kidneys and cardiovascular system. So for those who have problems with these organs, the keto diet is contraindicated. In addition, people with constipation and other digestive problems should not follow a ketogenic diet. Healthy people need to consume additional vitamin and mineral complexes during the keto diet.
Effect of ketone diet
Reviews and results suggest that only the first 3-4 days are difficult during a keto diet. During this time, the body is restructured into a ketogenic system, resulting in weakness and dizziness. In the future, these negative effects will disappear and the fat burning process will begin. To achieve good results, the diet should be followed for at least 3 weeks.
Those who have already been on a ketogenic diet note that there is no feeling of hunger. In addition, sugar cravings are reduced at the end of the diet. The body gets used to sugar-free during the diet, which helps to develop healthy eating habits. If you look at photos of people before and after your diet, you may notice the appearance of relief in your body. This is especially evident in those who do not forget about physical exercise. The ketone diet is perfect for athletes as well as anyone looking for a slim body!