Surely every woman has noticed that for some reason it is worth to forget about junk food for a few days and live them on a dairy group or even on a piece of lean meat, 1-2 kg are gone.
This is due not only to the accidental reduction of caloric content in the menu, but also to a significant withdrawal of carbohydrates from the diet. This is the principle behind the keto diet, which is part of the group of protein systems.
In a sense, this way of adjusting your parameters can be compared to the "drying" that athletes resort to. But the keto diet has a fuller menu, although not the most balanced. It is sometimes referred to as a gentle version of the classic regime withoutcarbohydrates because plant-based carbohydrates are still present.
What is the essence of the technique?
The indisputable advantage of this food system lies in the fact that due to the correct selection of products during the keto diet, the body begins to break down not muscle mass for energy, but obsolete fat reserves. As a result, weight loss is correct. If you explain the process differently, then in case of carbohydrate deficiency the glucose level decreases, which is directly related to energy. At this point, ketone bodies are synthesized in the liver, which are analogs of fallen glucose and which are taken to ensure the body's efficiency. From this process the keto diet gets its name.
But, despite such a scheme, the keto diet will not work without reducing the calorie content of the menu. Therefore, even here you will need to either deal with the calculation of the individual's basic metabolism, or limit yourself to general principles that speak of reducing the energy value of the diet to 1100-1200 kcal. In parallel, the ratio of protein, fat and carbohydrates is reviewed. The number of the latter drops to 100 g per day, although in some cases it is recommended to subtract up to 50 g. Both the first and the second necessarily increase, moreover, in the menu of the keto diet special attention is paid to fats, not proteins.
It should be noted at once a point that is repeatedly mentioned in reviews of the keto diet: although carbohydrate deficiency for a short period of time is not terrible for a person, there are some cases in which it is unacceptable. In particular, these are periods of severe stress. Here, the lack of carbohydrates that are not derived from vegetables or fruits leads to a hypoglycemic reaction. In addition, it is forbidden to try the keto diet on yourself and people with disorders of the liver, cardiovascular system and kidneys.
Foods for the keto diet: allowed and forbidden
Since it was previously stated that the menu for the keto diet does not consist of simply rejecting carbohydrates, but through the proportions of proteins, fats and carbohydrates, you will have to pay attention to acceptable and unacceptable foods for the keto diet. And also their volume allowed during the day.
And the first point concerns drinks. Although alcohol is low in carbohydrates, if you turn to some of its types, you will have to exclude absolutely all of them. The problem is not so much in the calorie content, but in provoking the appetite. It is also advisable to remove coffee by replacing it with herbal tea. Mineral and clean drinking water is a priority. Fruit and vegetable juices, judging by the reviews of the keto diet, are not strictly prohibited, but are a complete diet. In addition, they must be diluted by at least one third with water. You can not cook compotes on dried fruit.
Of course, you should not think about products containing sugar: they are taboo without any discounts. But cereals are also banned. Even dietary buckwheat, rice and similar cereals should not be consumed. You will have to forget about some of the vegetables and fruits. In particular, in the "risk group" potatoes, beets, carrots. They are especially dangerous when cooked. Among fruits, grapes, as well as bananas, are unacceptable. In addition, pasta, which are derived from wheat and therefore net carbohydrates, can not be.
The basis of the menu for the keto diet are chicken eggs, cheese and cottage cheese. Meat and fish are related to them and special attention should be paid to this group. Here a special recommendation was given to herring and salmon. 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 valued, also allow you to achieve them. Meat can also be any, pork with lamb is not forbidden, but it is better to eat them infrequently, mainly choosing poultry or beef for yourself.
The fat content of dairy products also does not play a role. The keto diet is a place where low-fat cottage cheese is undesirable rather than necessary. However, if this does not affect the calorie content of your diet in the best way, you can take a low-fat option.
How to create a menu for the keto diet?
According to the reviews of the keto diet, you can make the menu yourself by exchanging the dishes as you wish. The main thing is to follow the norms for calorie content and proportions of proteins, fats and carbohydrates. And here you should know that although vegetables are allowed in small quantities, their "dose" is only 40-50 g at a time. But the same meat in one meal can be at least 100 g, and even 300 g. The same applies to the dairy group.
Sample version of the daily menu:
- Eggs are boiled for breakfast, served with sprigs of parsley and dill. They are used to make herbal tea.
- For lunch - soft and not too salty cheese.
- Each meat is cooked for dinner. From it you can make meatballs steamed or baked, turning the meat to mince, combine with egg whites, salt and onions.
- For an afternoon snack, make a protein shake or take a handful of nuts.
- A steamed piece of fish and salad leaves are recommended for dinner.
As for the protein shake, there are many recipes for it. The simplest is low-fat cottage cheese with milk and cinnamon. For those who really want to get at least a little taste, reviews of the keto diet recommend adding a little natural pineapple juice. Not packed!
In general, judging by the comments, the keto diet can not be called easy. Despite the fact that her menu is not hungry and even quietly "coexists" with sports, for many it is quite problematic to stay on such a diet. But the results, consisting of the disappearance of the abdomen and the drawing of muscles, are usually worth it.