Dieta keto

The ketogenic diet, known in our time, has spread relatively recently, but quickly gained the attention of almost everyone who wants to lose weight. One of the low carb diets, she gathered a lot of controversy and speculation about herself, but her followers turned out to be much more. Doubts about the lack of harm to health among those who use this diet causes a complete or almost complete rejection of carbohydrates, especially fast ones.

The essence of the diet these

It is based on the elimination of fast and very complex carbohydrates, with an emphasis on fat. The scheme for the use of BJU in this diet is respectively 20-75-5. Our body is able to adapt to everything, so, as a result of the rejection of saccharides, begins the so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates and begins to use existing fat to maintain normal functioning. In this it is aided by the liver, which converts fatty acids into ketones. Ketones, on the other hand, are "burned" from the body completely, with no residue. Despite the apparent stress of these diets, it is very mild morally, which makes it different from many other low carb diets, as you will not feel hungry in it, as, for example, in dietsmono.

Types of Diet Keto

Above, we describe these standardregimens, which include 20 percent protein, 5 percent carbohydrates, and 75 percent fat in DV. But besides that, there are others, it remains to choose what is suitable for yourself:

Cyclic:It is called cyclic because most of the time you severely limit your carbohydrate intake, but 2 days a week use carbohydrates to give your body a boost.

Purpose:suitable is suitable for those who play sports. So they eat a certain amount of carbohydrates an hour before exercise, which they then burn.

Protein:is ​​very suitable for those who are overweight. It differs from the standard one in that it is slightly higher than the amount of protein in the daily menu. Once the weight drops to a more or less normal level, you should go to the first, standard version.

Entering ketosis

To start ketosis, you need to consume no more than 20 grams of carbohydrates a day, drink more water and focus on fats. And it is also necessary to completely eliminate sugar, including sweet fruits. You can take a harder path and start ketosis by fasting for a few days, but this is a great stress for the body, as a result, you are guaranteed to have breakdown, both nutritional and psychological. Since you will eat a lot of fatty and protein foods in these diets, constant thoughts about food will not follow you.

Stages of ketosis entry

• 12-14 hours after the last meal, the body begins to "burn" the glucose already available.
• For the next two days, the glycogen contained in the liver (also called animal starch) is consumed, being processed into glucose, which provides energy.
• when there is no longer any source of energy, the body uses proteins and fats.
• finally, ketosis itself: "there will be no more carbohydrates" - our body thinks and learns to get energy from fatty acids.

What are the nutrients

In any diet information these, you will come across the word "nutrient". Nutrients are nutrients that are broken down into macronutrients and micronutrients.

Macronutrients are:

• fatty acids
• carbohydrates (also fiber)
• water
• protein

The trace elements are:

• antioxidants
• vitamins
• minerals

Both they and others play an important role in normal metabolism, which is why supplements in the form of vitamin and mineral complexes are so necessary in a diet like this.

What you need to know about these diet

• The fastest weight loss occurs in the first week - all the water accumulated in the body is "drained". Further, the weight disappears more slowly, but the risk of it returning after the end of the diet is also small, because you get used to going without carbohydrates and less food, without sacrificing healthy daily calories.
• Since the ketogenic diet was originally created as an aid in the treatment of various diseases, it does not harm the body, but, like any diet, has contraindications.

What do you need to know about this?

• One of the "bonuses" of this diet will be the improvement of the skin condition, its cleansing.
• Pressure and mental state have stabilized.
• This diet is not recommended for a long time because it is not in perfect balance.
• These diets are perfectly combined with "intermittent fasting", the result increases many times, the weight disappears much faster.
• High protein diet (over 35%) can reduce ketone levels in the body.

Signs of ketosis

• The smell of acetone from body secretions and from the mouth.
• Lower blood glucose levels.
• When the body enters ketosis, you experience fatigue, drowsiness, weakness, irritability. The head can hurt. In general, your condition will be similar to the flu. These signs will pass within a few days when the body adapts to the new conditions.
• You no longer feel hungry.
• Some people have had seizures, to avoid them you need to buy supplements such as sodium, magnesium. And drink more water.

Contraindications to the ketogenic diet

• Pregnancy and lactation.
• High cholesterol levels.
• Diseases of the digestive tract, kidneys, thyroid gland.

Before starting this diet, it is necessary to consult a doctor and, best of all, get tested.

What is categorically excluded from the diet these

• Alcohol, coffee (except armored coffee);
• Anything that contains sugar;
• Starchy vegetables;
• Legumes;
• Bread, any baked goods.

What you can and should eat

Fish, seafood, meat (regardless of its fat content), eggs (including scrambled eggs), meat juices, skimmed milk and sour milk products, vegetables, bacon, bacon, nuts, herbs, geese, peanut butter, mushrooms and so on, in addition to those foods that are on the "harmful" diet list these. Summer very good to consume coconut oil.

In a month of this diet, you can lose about 5-8 pounds, some manage to get rid of more fat and water.

How to get out of ketosis

To get rid of ketosis, it is enough to eat carbohydrate foods, if this meal plan has become uncomfortable for you, or the goal has already been achieved, then you can simply stop following it.

Example of a menu for a week

Day 1

• Breakfast: high fat cheese, armored coffee.
• Lunch: fried mushrooms, salad with green vegetables.
• Dinner: "Caprice Man" salad.

Day 2

• Breakfast: scrambled eggs and bacon.
• Lunch: fatty pork chop, green vegetables.
• Dinner: gravy, with a piece of meat.

Day 3

• Breakfast: sour cream cheesecake.
• Lunch: fried fish, rice.
• Dinner: roasted vegetables, fried bacon.

Day 4

• Breakfast: toast with butter and salmon, armored coffee.
• Lunch: mushroom cream soup.
• Darka: a piece of pork.

Day 5

• Breakfast: avocado toast, cheese.
• Lunch: bacon omelette or bacon.
• Dinner: chicken sausage, fermented baked milk, gravy.

Dita6

• Breakfast: yogurt with nuts, avocado.
• Lunch: fatty fish soup with brown rice.
• Dinner: toast butter, boiled eggs.

Day 7

• Breakfast: cheesecake with sour cream or yogurt.
• Lunch: meat salad.
• Dinner: fish steak, roasted vegetables.

If you do not have enough main meals and you are hungry, you can eat avocado, a handful of nuts and ryazhenka as a snack.

These diets are great for those who want to lose weight fast and without too many dietary restrictions, but it is best to consult your doctor before starting it.

Receta Keto

Keto - cocoa

In a glass of boiling water 2 tablespoons natural cocoa powder, mix, add a slice of butter.

Keto Roast

Ingredients:

• Pork belly, neck 1. 5 kg
• Bend 1 piece
• 30 ml sunflower oil
• Spices to taste

Preparation:

1. Cut the pork into medium pieces, fry until golden brown on high heat
2. Cut the onion into half rings and fry with pork
3. Fill with boiling water so that it does not completely cover the meat. Add spices. Simmer for 1 - 1. 5 hours on low heat

This morning

Ingredients:

• Eggs 2 - 3 pieces
• Sunflower oil 10 ml
• Butter, small slices
• Raw smoked bacon 3-4 slices
• 1 piece of tomato

Preparation:

1. Melt butter in a pan with sunflower oil
2. Fry the bacon in it until it is fried
3. Add the tomatoes and cook everything together for 2-3 minutes
4. Breaking eggs in the pan

Finding breakfast These nutrients are ready!

Sando sandwich

Ingredients:

• Lightly salted salmon 2 - 3 slices
• High fat 2 slices of cheese
• Avocado pulp to taste
• Butter 2 - 3 pieces

Preparation:

On a slice of cheese, top with butter, avocado and fish. Here is such a simple and healthy "sandwich".

Bacon chicken

Ingredients:

• Raw smoked bacon (slices)
• Chicken thigh fillet
• Butter
• Sunflower oil
• Spices

Preparation:

1. Lightly beat the thigh fillet, add spices and a slice of butter to each piece
2. Wrap the fillet in a tube, wrap with bacon on top and secure it with toothpick
3. Paint the baking dish with sunflower oil, we do not regret the oil
4. We place everything on a baking sheet and in the oven for 30 minutes at 180 degrees. Serve with fresh tomatoes and herbs

These diets are great for those who want to lose weight fast and without too many dietary restrictions, but it is best to consult your doctor before starting it.