These diets are not a popular diet. However, it is similar to many other more published food systems: Atkins, Dukan and others. All of these diets are low in carbohydrates. They include the 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 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 diet
Today, our diet is oversaturated with carbohydrates, especially fast ones. Buns, chips, snacks, bars - these snack products on the run are the real carb clock bomb. This style of nutrition not only provides overweight, but also contributes to the development of diabetes, atherosclerosis. An excess of fast carbohydrates slows down metabolism, causes lethargy, drowsiness.
However, the beneficial slow carbs contained in cereals contribute to weight gain. The thing is that any carbohydrate, when ingested, is converted to glucose, which is needed for energy.
How does this diet work? With a significant restriction of carbohydrate intake, the way the body functions 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 reserves. This process is called ketosis, hence the name of the diet: ketone or ketogen.
Instructions for proper menu preparation
To correctly design a menu for a ketonic diet, 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.
After determining your daily calorie intake, it is important to choose one of these dietary goals. To lose weight, you need to subtract 500 kcal from the resulting figure, to gain muscle mass, add 500 kcal.
We then 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 fat, but at the expense of protein. Sounds pretty complicated, but again, with the help of an online food diary, anyone can check the KBJU's diet report.
Let us 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 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, ie approximately 110 g of fat per day.
Simplified instruction
Adherence to menu calculation formulas is necessary for people whose lives are related to training. For people who are away from sports, there is an easier option for defining diet in a ketogenic diet. There are two lists - these are recommended and banned products.
Recommended products:
- meat
- bird
- Fish
- milkweed
- nuts
- Cheese
- Vegetables (except potatoes, beets and legumes)
Forbidden:
- Any dessert, included. sugar
- Oven products
- pasta
- Fruits, incl. dry fruit
- CROPS
In a diet like this, you need to monitor the amount of carbohydrates in your food. This information can be obtained from the product packaging (if it is a finished food product) or look at the nutrition charts. In general, you should give preference to products that contain no more than 10 g of carbohydrates per 100 g. By following this rule, it is quite easy to make a list of products to buy and create a menu for a week.
Example of diet menu these
Option 1:
- Breakfast: omelette with cheese.
- Lunch: vegetable soup with chicken broth, a piece of rye bread.
- Afternoon snack: kos.
- Dinner: boiled beef, salad with fresh vegetables.
Option 2:
- Breakfast: cottage cheese with sour cream.
- Lunch: boiled chicken breasts with buckwheat.
- Afternoon snack: nuts.
- Dinner: salmon with vegetables, baked in noodles.
During the day, you should drink enough water (about 2 liters per day). Sugar-free tea and coffee are allowed. Furthermore, it is recommended to eat fiber to normalize digestive processes.
Contraindications
Low carb diets are dangerous because of their load on the liver, kidneys and cardiovascular system. So, for people who have some problems with these organs, this diet is contraindicated. Also people suffering from constipation and other digestive problems should not follow the ketogenic diet. Healthy people should consume extra vitamin and mineral complexes during their diet.
The effect of the ketonic diet
Reviews and results suggest that only the first 3-4 days are difficult in a keto diet. At this time, the body is restructuring into a ketogenic regime, so you may experience a feeling of weakness, dizziness. In the future, these negative effects disappear and the fat burning process begins. To get a good result, the diet should be followed for at least 3 weeks.
Those who have already been on a ketogenic diet notice that there is no feeling of hunger. In addition, at the end of the diet, cravings for sugar decrease. The body is taught to be sugar-free during the diet, which helps in developing healthy eating habits. If you look at pictures of people before and after a diet, you may notice the appearance of relief on the body. This is especially evident in those who do not forget to exercise. The ketone diet is perfect for athletes as well as for anyone who wants to have a slim body!