The keto diet is not a popular diet. However, it is similar to many other more publicized nutrition systems: Atkins, Dukan and others. All of these diets are low carb. They involve the 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 right before our eyes! In addition, the keto diet is a favorite among athletes as 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. Buns, chips, snacks, bars - these products for a snack on the run are the real carbohydrate time bomb. This style of eating provides not only overweight, but also contributes to the development of diabetes, atherosclerosis. An excess of fast carbohydrates slows down the metabolism, causes lethargy, drowsiness.
However, useful slow carbohydrates contained in cereals contribute to weight gain. The thing is that any carbohydrates, when ingested, are converted into glucose, which is necessary for energy.
How does the keto diet work? With a significant restriction of the intake of carbohydrates, the mode of operation of the body is rebuilt. Nature has conceived 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 the correct preparation of the menu
In order to correctly compose a menu for a ketone diet, you will have to work a little. First of all, 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 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.
Then we calculate the required daily amount of proteins, fats and carbohydrates. Carbohydrates should be no more than 10%, you should try to get the missing calories not at the expense of fats, 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 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 fats at the rate of 9 kcal per 1 g of fat. So, 60 kg - 20% = 48 kg of 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, approximately 110 g of fat per day.
Simplified instruction
Adhering to the 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 for determining the diet on a ketogenic diet. There are two lists - these are recommended and prohibited products.
Recommended products:
- Meat
- Bird
- Fish
- Dairy
- nuts
- Cheese
- Vegetables (except potatoes, beets and legumes)
Prohibited:
- Any sweets, incl. sugar
- Bakery products
- Pasta
- Fruits, incl. dried fruits
- cereals
On a keto diet, you need to monitor the amount of carbohydrates in food. This information can be obtained from the packaging of the product (if it is a finished food product) or look at the nutritional 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 keto diet menu
Option 1:
- Breakfast: omelet 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 breasts 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. Additionally, it is recommended to eat fiber to normalize digestion processes.
Contraindications
Low-carbohydrate diets are dangerous because of their burden on the liver, kidneys and cardiovascular system. So for people who have some problems with these organs, the keto diet is contraindicated. Also, people who suffer from constipation and other digestive problems should not follow the ketogenic diet. Healthy people need to consume additional vitamin and mineral complexes during the keto diet.
The effect of the ketone diet
Reviews and results suggest that only the first 3-4 days are difficult on a keto diet. At this time, the body is reorganized into a ketogenic regime, so you can experience a feeling of weakness, dizziness. In the future, these negative effects disappear, and the fat burning process begins. In order 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, sugar cravings decrease. The body gets used to being sugar-free during the diet, which helps develop healthy eating habits. If you look at photos of people before and after a diet, you can note the appearance of relief in the body. This is especially evident in those who do not forget about physical exercises. The ketone diet is perfect for athletes, as well as anyone who wants to have a slim body!