The keto diet is not a popular diet. However, it is similar to many other published nutrition systems: Atkins, Dukan and others. All of these diets are low in carbohydrates. These include almost complete rejection of carbohydrates in the daily diet. It is very effective for losing weight and burning subcutaneous fat. Those extra pounds are melting before our eyes! In addition, the keto diet is a favorite among athletes because it allows you to lose weight without sacrificing muscle mass.
The principle of the child
Today, our diet is oversaturated with carbohydrates, especially fast. Buns, chips, snacks, bars - these products for a snack in the run are a real time bomb with carbohydrates. This style of diet not only provides overweight, but also contributes to the development of diabetes and atherosclerosis. Excess fast carbohydrates slow down the metabolism, cause lethargy, drowsiness.
However, the beneficial slow carbohydrates contained in cereals contribute to weight gain. The fact is that all carbohydrates, when ingested, are converted into glucose, which is necessary for energy.
How does the keto diet work? With a significant restriction of carbohydrate intake, the body’s way of working is restored. Nature has devised reserve mechanisms for obtaining energy for vital processes. If 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 ketogenic.
Instructions for proper preparation of the menu
To properly compose a menu for a ketone diet, you will need to work a little. First of all, you need to calculate your daily calorie intake. This can be done online with the help of special programs.
Once you determine your daily calorie intake, it is important to choose a keto diet goal. To lose weight, you need to subtract 500 kcal from the resulting figure, to gain muscle mass, add 500 kcal.
We then calculate the required daily amount of protein, fat and carbohydrates. Carbohydrates should not be more than 10%, you should try to get the missing calories not at the expense of fat, but at the expense of protein. It sounds quite complicated, but again, with the help of an online nutrition diary, anyone can control the ratio of CBJU in the diet.
We give an example of a calculation. A woman weighs 60 kg, the percentage of fat is 20 (you can determine the percentage of fat visually or using a special analyzer). The daily calorie intake was 2000. For weight loss, subtract 500, we get 1500 kcal per day. We calculate BJU. For 1 kg of muscle mass you need 2. 2 g of protein (4 kcal), 0. 4 g of carbohydrates (4 kcal), the remaining kilocalories remain for fat at the rate of 9 kcal per 1 g of fat. So, 60 kg - 20% = 48 kg of muscle mass.
Protein 2, 2 * 48 = 106 g (424 Kcal)
Carbohydrates 0, 3 * 48 = 19 g (76 Kcal)
1500-424-76 = 1000 kcal, or approximately 110 g of fat per day.
Simplified instruction
Adherence to formulas for calculating the menu is necessary for people whose lives are connected with training. For people who are far from sports, there is an easier option to determine the diet on a ketogenic diet. There are two lists - these are recommended and prohibited products.
Recommended products:
- Meat
- Bird
- Fish
- Milk products
- nuts
- Sir
- Vegetables (except potatoes, beets and legumes)
Forbidden:
- Any candy, incl. sugar
- Bakery products
- So what
- Fruit, incl. dried fruit
- cereals
On a keto diet, you need to monitor the amount of carbohydrates in your food. You can get this information on the product packaging (if it is a finished food product) or look at the nutrition charts. In general, you should give preference to products that do not contain more than 10 g of carbohydrates per 100 g. Following this rule, it is quite easy to make a list of products to buy and make a menu in a week.
Sample menu keto diet
Option 1:
- Breakfast: omelette with cheese.
- Lunch: vegetable soup with chicken soup, a piece of rye bread.
- Afternoon snack: yogurt.
- Dinner: stewed beef, fresh vegetable salad.
Option 2:
- Breakfast: cottage cheese with sour cream.
- Lunch: boiled chicken breast with buckwheat.
- Afternoon snack: walnuts.
- Dinner: salmon with vegetables, baked in foil.
During the day, it is necessary to drink enough water (about 2 liters per day). Unsweetened tea and coffee are allowed. In addition, it is recommended to eat fiber to normalize the digestive process.
Contraindications
A low-carbohydrate diet is dangerous because it burdens the liver, kidneys and cardiovascular system. Therefore, for people who have problems with these organs, the keto diet is contraindicated. Also, people suffering from constipation and other digestive problems should not follow a ketogenic diet. Healthy people should take additional vitamin and mineral complexes during the keto diet.
Ketone diet effect
Reviews and results show that only the first 3-4 days are difficult on the keto diet. At this point, the body is restructured into a ketogenic regime, so you can feel a feeling of weakness, dizziness. In the future, these negative effects disappear and the process of burning fat begins. To achieve a good result, you must adhere to the diet for at least 3 weeks.
Those who have already been on a ketogenic diet note that there is no feeling of hunger. In addition, eventually the child's desire for sugar decreases. The body gets used to being sugar-free during the diet, which helps to develop healthy eating habits. If you look at photos of people before and after the diet, you may notice the appearance of relief in the body. This is especially evident in those who do not forget about physical exercise. The ketone diet is perfect for athletes, as well as for everyone who wants to have a slim body!