The keto diet is not a popular diet. However, it is similar to many other nutritional systems that have been described more widely: Atkins, Dukan, and others. All of these diets are low in carbohydrates. They imply almost complete rejection of carbohydrates in the daily diet. It is very effective for weight loss and burning subcutaneous fat. These extra pounds are melting right before our eyes! In addition, the keto diet is a favorite among athletes because it allows you to lose weight without losing muscle mass.
The principle of diet
Today, our diet is saturated with carbohydrates, especially fast ones. Breads, chips, snacks, bars - these products are a real carbohydrate hour bomb for a snack on the run. This diet not only helps to lose weight, but also contributes to the development of diabetes and atherosclerosis. Excessive fast carbohydrates slow down the metabolism, cause lethargy, drowsiness.
However, the beneficial slow carbohydrates in cereals help you lose weight. The fact is that when any carbohydrate is taken, it is converted into glucose, which is necessary for energy.
How does the keto diet work? By significantly limiting the intake of carbohydrates, the body's work regime is re-established. Nature has created reserve mechanisms to obtain energy for vital processes. When the amount of glucose from carbohydrates in the diet approaches zero, the body begins to produce it by breaking down fat reserves. This process is called ketosis, hence the name of the diet: ketone or ketogenic.
Tips for proper menu preparation
You will have to work a bit to properly compile the menu for the ketone diet. First you need to calculate your daily calorie intake. This can be done online with the help of special programs.
Once you have determined 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, add 500 kcal to gain muscle mass.
Then we calculate the required daily amount of proteins, fats and carbohydrates. Carbohydrates should not exceed 10%, you should try to get the missing calories at the expense of protein, not fat. This sounds pretty complicated, but still, with the help of an online food diary, anyone can manage the KBJU ratio in their diet.
Let's give an example of calculation. A woman weighing 60 kg, the percentage of fat is 20 (you can determine the percentage of fat visually or using a special analyzer). The daily caloric intake was 2000. Take 500 to lose weight, we get 1500 kcal per day. BJU calculate. 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 fats at the rate of 9 kcal per 1 g of fat. Thus, 60 kg - 20% = 48 kg of muscle mass.
Protein 2, 2 * 48 \ u003d 106 q (424 Kcal)
Carbohydrates 0, 3 * 48 \ u003d 19 q (76 Kcal)
1500-424-76 \ u003d 1000 kcal, ie about 110 g of fat per day.
Simplified instructions
Adherence to the formulas for calculating the menu is necessary for people whose lives are associated with training. For people who are away from sports, a ketogenic diet is an easier option to prescribe. There are two lists - recommended and prohibited products.
Recommended products:
- Meat
- bird
- Fish
- Dairy products
- nuts
- Cheese
- Vegetables (except potatoes, beets and legumes)
Prohibited:
- Including any sweets. sugar
- Bakery products
- Pasta
- Including fruits. dry fruits
- cereals
The amount of carbohydrates in the diet should be monitored in the keto diet. This information can be obtained from the product packaging (if it is a ready-made food product) or by looking at the nutrition tables. In general, you should prefer products that contain no more than 10 g of carbohydrates per 100 g. By following this rule, it is quite easy to prepare a list of products to buy and prepare a menu for a week.
Sample keto diet menu
Option 1:
- Breakfast: omelet with cheese.
- Dinner: vegetable soup with chicken broth, a piece of rye bread.
- Lunch snack: yogurt.
- Dinner: boiled beef, fresh vegetable salad.
Option 2:
- Breakfast: cottage cheese with sour cream.
- Dinner: boiled chicken breasts with buckwheat.
- Afternoon snack: nuts.
- Dinner: salmon with vegetables baked in foil.
You need to drink enough water during the day (about 2 liters per day). Sugar-free tea and coffee are allowed. In addition, it is recommended to eat fiber to normalize digestive processes.
Contraindications
Low carb diets are dangerous because they put a strain on the liver, kidneys and cardiovascular system. Thus, the keto diet is contraindicated for people with some problems in these organs. Also, people suffering from constipation and other digestive problems should not follow a ketogenic diet. During the keto diet, healthy people should consume additional vitamin and mineral complexes.
Effects of ketone diet
Reviews and results show that keto diet is difficult only for the first 3-4 days. At this time, the body is rebuilt into a ketogenic regime, so you may experience a feeling of weakness, dizziness. In the future, these negative effects disappear, the process of fat burning begins. A diet should be followed for at least 3 weeks to get good results.
Those who are already on a ketogenic diet say that there is no feeling of hunger. In addition, sugar cravings are reduced at the end of the diet. 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 can notice the relief on the body. This is especially true for those who do not forget about exercise. The ketone diet is perfect for athletes as well as anyone who wants to have a slim body!