The keto diet is not a popular diet. However, it is similar to many other better-known nutritional systems: Atkins, Dukan, and others. All of these diets are low-carb. They include the almost complete avoidance of carbohydrates in the daily diet. It is very effective for losing weight and burning subcutaneous fat. The excess pounds melt right before our eyes! Additionally, the keto diet is a favorite among athletes because it allows you to lose weight without sacrificing muscle mass.
The principle of the diet
Today our diet is oversaturated with carbohydrates, especially fast ones. Rolls, chips, snacks, bars - these products for on-the-go snacking are real carbohydrate time bombs. This type of nutrition not only causes obesity, but also contributes to the development of diabetes and atherosclerosis. An excess of fast carbohydrates slows down metabolism, causes lethargy and drowsiness.
However, the beneficial slow carbohydrates found in grains contribute to weight gain. The thing 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 way the body works is modified. Nature has developed reserve mechanisms to gain energy for vital processes. When the amount of glucose made from carbohydrates in food approaches zero, the body begins to produce it, which breaks down fat stores. This process is called ketosis, hence the name of the diet: ketone or ketogenic.
Instructions for the correct preparation of the menu
Properly assembling a keto diet menu takes a little work. First you need to calculate the daily calorie intake. This can be done online with the help of special programs.
After determining your daily calorie intake, it's 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.
Then we calculate the required daily amount of proteins, fats and carbohydrates. Carbohydrates should not be more than 10%, you should try to get the missing calories not at the expense of fats, but at the expense of proteins. It sounds quite complicated, but with the help of an online food diary, anyone can control the ratio of KBJU in the diet.
Let's give a calculation example. In 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 calorie intake was 2000. If you subtract 500 when losing weight, you get 1500 kcal per day. We charge 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 are left for fats at the rate of 9 kcal per 1 g of fat. So 60 kg - 20% = 48 kg muscle mass.
Protein 2, 2 * 48 \u003d 106 g (424 kcal)
Carbohydrates 0. 3 * 48 \u003d 19 g (76 Kcal)
1500-424-76 \u003d 1000 kcal, that is, about 110 g of fat per day.
Simplified instructions
Compliance with the formulas for calculating the menu is necessary for people whose life is connected with training. For people who are far from exercise, there is an easier way to go about nutrition on a ketogenic diet. There are two lists - these are recommended and prohibited products.
Suggested products:
- meat
- Bird
- fishes
- Dairy products
- nuts
- Cheese
- Vegetables (except potatoes, beets and legumes)
Forbidden:
- All sweets, including sugar
- bakery products
- pasta
- Fruits, including dried fruits
- Grain
On a keto diet, you need to monitor the amount of carbs in the diet. This information can be obtained from the packaging of the product (if it is a ready-to-eat food) or from the nutritional information tables. In general, you should prefer products that contain no more than 10 g of carbohydrates per 100 g. By following this rule, you can easily create a shopping list and create a weekly schedule.
Try the keto diet menu
Version 1:
- Breakfast: omelet with cheese.
- Lunch: Vegetable soup with chicken broth, a piece of rye bread.
- Afternoon snack: yoghurt.
- Dinner: braised beef, fresh vegetable salad.
Option 2:
- Breakfast: cottage cheese with sour cream.
- Lunch: boiled chicken breast with buckwheat.
- Afternoon snack: nuts.
- Dinner: salmon with vegetables, baked in foil.
During the day you need 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 processes.
contraindications
Low-carbohydrate diets are dangerous because of the strain they put on the liver, kidneys, and cardiovascular system. So, for people who have some problems with these organs, the keto diet is contraindicated. People who suffer from constipation and other digestive problems should also avoid following the ketogenic diet. Healthy people need to consume supplemental vitamin and mineral complexes while on the keto diet.
The Effects of the Keto Diet
Reviews and results suggest that only the first 3-4 days on a ketogenic diet are difficult. At this point, the body is transitioning to a ketogenic regime, so you may experience a feeling of weakness and dizziness. In the future, these negative effects will disappear, and the fat burning process will begin. To get a good result, the diet must be followed for at least 3 weeks.
Those who have already gone on the ketogenic diet find that they no longer feel hungry. In addition, at the end of the diet, the craving for sugar decreases. The body gets used to being sugar-free during the diet, which helps develop healthy eating habits. Looking at photos of people before and after a diet, you can see the appearance of relief in the body. This is especially evident in those who do not forget about physical exercises. The keto diet is perfect for athletes and anyone who wants a lean body!