Surely all women have noticed that for some reason it is worth forgetting about junk food for a few days and living them in a dairy group or even on a lean piece of meat, 1-2 kg is gone.
This is due not only to an accidental decrease in the calorie content of the menu, but also a significant removal of carbohydrates from the diet. This is the principle of the keto diet, which is part of the group of protein systems.
In a way, this way of adjusting your parameters can be compared to the "drying" that athletes resort to. But the keto diet has a more extensive menu, but not the most balanced. It's sometimes called a mild version of the classic no-carb diet because plant-based carbohydrates are still present.
What is the essence of the technique?
The undoubted advantage of this nutritional system is that due to the correct selection of products while on the keto diet, the body begins to break down not muscle mass for energy, but stale fat stores. As a result, the weight loss is correct. If you explain the process differently, in case of carbohydrate deficiency, the level of glucose drops, which is directly related to energy. At this time, ketones are synthesized in the liver, which are analogues of fallen glucose, and are taken to keep the body efficient. From this process, the keto diet gets its name.
But, despite such a diet, the keto diet will not work without reducing the calorie content of the menu. Therefore, even here it will be necessary either to deal with the calculation of the individual basal metabolism, or to limit oneself to the general principles that talk about reducing the energy value of the diet to 1100-1200 kcal. At the same time, the ratio of proteins, fats and carbohydrates is being revised. The number of the latter drops to 100 g per day, although in some cases it is advisable to subtract up to 50 g. And the first and the last necessarily increase, in addition, in the menu of the keto diet special attention is paid to fat, not protein.
It is worth noting right away a moment, which is mentioned repeatedly in reviews of the keto diet: Although a carbohydrate deficiency for a short time is not terrible for a person, there are some cases in which it does. unacceptable. In particular, these are times of high stress. Here, the lack of carbohydrates not derived from vegetables or fruits leads to a hypoglycemic reaction. In addition, it is prohibited to try the keto diet on oneself and for people with disorders of the liver, cardiovascular system and kidneys.
Foods for the keto diet: allowed and prohibited
Since it was previously stated that the menu for the keto diet is not composed just by rejecting carbohydrates, but through the proportions of protein, fat and carbohydrate, you will have to pay attention to what foods are acceptable and unacceptable for the child. keto diet. And also their volume, allowed during the day.
And the first point concerns drinks. Although alcohol is low in carbohydrates, if you go for some of its types, you should absolutely rule out everything. The problem is not so much in the calorie content, but in the stimulation of the appetite. It is also advisable to remove the coffee and replace it with herbal tea. Mineral and clean drinking water is a priority. Fruit and vegetable juices, judging by the keto diet reviews, aren't strictly off limits, but they're a complete meal. In addition, they should be diluted by at least one third with water. You can not cook compotes on dried fruits.
Of course, one should not think of products containing sugar: they are taboo without any indulgence. But, apart from that, cereals are also prohibited. Even buckwheat, rice and similar grains should not be eaten. You will have to forget about some vegetables and fruits. More precisely in the "risk group" potatoes, beets, carrots. They are particularly dangerous when cooked. Among the fruits, grapes, as well as bananas, are unacceptable. Additionally, pasta, which is derived from wheat, and therefore net carbs, cannot be.
The basis of the menu for a keto diet is chicken eggs, cheese, and cottage cheese. Meat and fish are related to it, and this group should be given special attention. Herring and salmon received a special recommendation here. They will simply increase the proportion of fat in the diet, which is necessary according to the principles of the method. In addition, nuts, among which almonds and cashews are popular, also allow you to make them. Meat can also be, pork with lamb is not forbidden, but it is better to eat them infrequently, choosing mainly poultry or veal for yourself.
The fat content of the dairy group also does not play a role. The keto diet is where low fat cottage cheese is unwanted rather than necessary. However, if this does not affect the calorie content of the diet at best, you can choose the low fat option.
How to design a keto diet menu?
According to the reviews of the keto diet, you can create the menu yourself, swapping the dishes as you like. The main thing is to follow the norms of calorie content and the proportions of protein, fat and carbohydrate. And here you should know that although vegetables are allowed in small amounts, their "dose" is only 40-50g at a time. But the same meat in a meal can weigh at least 100 g, even 300 g. The same goes for the dairy group.
An example of a version of the daily menu:
- Eggs are boiled for breakfast, served with sprigs of parsley and dill. Herbal tea is prepared with them.
- For lunch - soft cheese and not too salty.
- All meat is boiled for dinner. You can make it into steam or baked meatballs by twisting the meat into minced meat, combining it with egg white, salt and onions.
- For an afternoon snack, a protein shake is created or a handful of nuts is taken.
- It is recommended for dinner a piece of steamed fish and salad leaves.
When it comes to the protein shake, there are a lot of recipes. The simplest is low-fat cottage cheese with milk and cinnamon. For those who really want to have at least a little taste, keto diet reviews recommend adding some natural pineapple juice. Not packed!
In general, judging by the reviews, the keto diet cannot be called easy. Despite the fact that his menu is not hungry and even "coexists" quietly with sport, it is quite problematic for many to stay on such a diet. But the results, consisting in the disappearance of the belly and the drawing of the muscles, are generally worth it.