The keto diet is not a popular diet. However, it is similar to many other more widely published nutritional systems: Atkins, Dukan and others. All of these diets are low carb diets. They involve an almost complete elimination of carbohydrates from the daily diet. It is very effective to lose weight and burn subcutaneous fat. Those extra pounds are melting right before our eyes! Additionally, the keto diet is a favorite among athletes because it allows you to lose weight without sacrificing muscle mass.
Principles of the diet
Today, our diet is oversaturated with carbohydrates, especially fast foods. Breads, chips, snacks, bars - these products for on-the-go snacking are a real carbohydrate ticking time bomb. This style of nutrition not only gives the effect of being overweight, but also contributes to the development of diabetes, atherosclerosis. An excess of carbohydrates quickly slows down metabolism, causing drowsiness and drowsiness.
However, the helpful slow carbohydrates contained in cereals contribute to weight gain. The problem is that any carbohydrate that enters the body is converted into glucose, which is needed for energy.
How does the keto diet work? With a significant restriction of carbohydrate intake, the body's mode of action is rebuilt. Nature has formed storage mechanisms to obtain energy for vital processes. If the amount of glucose obtained from carbohydrates in the diet is close to zero, the body will begin to produce it, breaking down fat stores. This process is called ketosis, hence the diet's name: ketogenic or ketogenic.
Instructions to prepare the correct menu
To compose the menu for the ketogenic diet correctly, you will have to work a bit. 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's important to choose a keto diet goal. To lose weight, you need to subtract 500 kcal from the resulting number, to gain muscle add 500 kcal.
Then we calculate the required daily amount of protein, fat and carbohydrates. Carbohydrates should not be more than 10%, you should try to get the missing calories not from fat but from protein. It sounds pretty complicated, but again, with the help of an online food diary, anyone can control the proportion of KBJU in a serving.
Give an example of a calculation. A woman weighing 60 kg, fat percentage is 20 (fat percentage can be determined visually or with a special analyzer). Daily calorie intake is 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 for fat at a ratio 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)
Carbohydrate 0. 3 * 48 \u003d 19 g (76 Kcal)
1500-424-76 \u003d 1000 kcal, which is about 110 g of fat per day.
Simplified Guide
Compliance with the menu calculation formulas is necessary for those whose life is associated with training. For non-athletes, there is an easier option to define a ketogenic diet. There are two lists - these are recommended and prohibited products.
Recommended products:
- Meat
- Bird
- Fish
- Dairy products
- nuts
- Cheese
- Vegetables (except potatoes, beets and legumes)
Prohibit:
- Any sweets, incl. Street
- Cake products
- Pasta
- Fruit, including dried fruit
- cereal
On the keto diet, you need to monitor the amount of carbohydrates in food. This information can be obtained from the product's packaging (if it is a finished food product) or by looking at the nutrition facts panel. In general, you should prioritize products that contain 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 build a menu for a week.
Sample keto diet menu
Option 1:
- Breakfast: omelette with cheese.
- Lunch: vegetable soup with chicken broth, a piece of rye bread.
- Afternoon snack: yogurt.
- Dinner: beef stew, fresh vegetable salad.
Option 2:
- Breakfast: cheese with sour cream.
- Lunch: boiled chicken breast with buckwheat.
- Afternoon snack: nuts.
- Dinner: salmon with vegetables, grilled in foil.
During the day, you need to drink enough water (about 2 liters per day). Unsweetened tea and coffee are allowed. In addition, you should eat fiber to normalize the digestive process.
Contraindications
A low-carbohydrate diet is dangerous because it puts a strain on the liver, kidneys, and cardiovascular system. So, for those who have some problems with these organs, the keto diet is contraindicated. Also, people with constipation and other digestive problems should not follow the ketogenic diet. Healthy people need to consume additional vitamin and mineral complexes on the keto diet.
Effects of the ketogenic diet
Reviews and results show that only the first 3-4 days are tough on the keto diet. At this point, your body is transitioning into a ketogenic mode, so you may experience feelings of weakness, dizziness. In the future, these negative effects disappear, and fat burning begins. To get a good result, the diet must be followed for at least 3 weeks.
People who have 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 the absence of sugar during the diet, which helps form healthy eating habits. If you look at photos of people before and after the diet, you can notice the appearance of a relieved body. This is especially evident in people who do not forget about physical exercises. The Ketone Diet is perfect for athletes, as well as anyone who wants a slim body!