The keto diet is not a popular diet. However, it is similar to many other more popular food 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. 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 sacrificing muscle mass.
The principle of diet
Today, our diet is oversaturated with carbohydrates, especially fast. Breads, chips, snacks, bars - these products for a snack on the run are the real carbohydrate bomb with a delay. This diet provides not only overweight, but also contributes to the development of diabetes, atherosclerosis. Excess fast carbohydrates slow down metabolism, cause lethargy, drowsiness.
However, the beneficial slow carbohydrates contained in cereals contribute to weight gain. The thing is that all carbohydrates, when taken, are converted into glucose, which is needed for energy.
How does the keto diet work? By significantly limiting the intake of carbohydrates, the body's mode of operation 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 of the diet: ketone or ketogenic.
Instructions for proper menu preparation
To compose a proper ketone diet menu, 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 have determined your daily calorie intake, it is important to choose a goal for your keto diet. 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 protein, fat and carbohydrates. Carbohydrates should be no 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 food diary anyone can control the ratio of KBJU in the diet.
Let's give an example of a 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 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 are left 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, ie approximately 110 g of fat per day.
Simplified instruction
Adherence to the formulas for calculating the menu is necessary for people whose lives are associated with training. For people who are far from sports, there is an easier option to determine the ketogenic diet. There are two lists - these are recommended and prohibited products.
Recommended products:
- Meat
- bird
- Fish
- Dairy products
- nuts
- Cheese
- Vegetables (excluding potatoes, beets and legumes)
Forbidden:
- All kinds of sweets, incl. sugar
- Bakery products
- pasta
- Fruits, incl. dried fruit
- cereals
With a keto diet, you need to monitor the amount of carbohydrates in your diet. This information can be obtained from the product packaging (if the food is ready) or look at the food tables. In general, you should give preference to products containing no 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 develop a menu for a week.
Sample menu for keto diet
Option 1:
- Breakfast: omelette with cheese.
- Lunch: vegetable soup with chicken broth, 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: nuts.
- Dinner: salmon with vegetables, baked in foil.
During the day you should drink enough water (about 2 liters per day). Unsweetened 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. So for people who have any problems with these organs, the keto diet is contraindicated. Also, people who suffer 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.
The effect of the ketone diet
Reviews and results show that only the first 3-4 days are difficult on a keto diet. At this time, the body restructures to a ketogenic regime, so you may experience a feeling of weakness, dizziness. In the future, these negative effects disappear and the process of burning fat begins. To get a good result, the diet must 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, at the end of the diet, the 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 pictures of people before and after the diet, you can notice the appearance of relief in the body. This is especially evident in those who do not forget about exercise. The ketone diet is ideal for athletes, as well as for anyone who wants to have a slim body!