Today, at the top of the popularity of keto-diet, which allows you to get rid of excess weight effectively. We understand why this diet managed to fall in love with many women. Let's get acquainted with the weekly menu and contraindications.
The ketogenic diet was developed in 1921 for children suffering from epilepsy. It is actively used when taking pharmacies medication does not produce results. The technique is based on ketosis, which occurs with a reduction in carbohydrates and protein.
Ketone Diet implies the use of fat -containing products. These substances charge the body with energy and restore the way insulin is produced.
There are several types of this diet:
Usually pay attention to the intensity of training and body response. If the diet option is not appropriate, they move on to another.
The following rules apply to each type of power:
The maximum duration of diet- 1 month. Then you need to take a break of 3 weeks to saturate the body with nutrients. During the first 7 days of the diet, proteins and fats should be consumed in a ratio of 50/50. To maintain muscle mass, it is worth eating 3-4 g of 1 K G protein. Starting from the second week, the amount of fat increases to 65-75 %. Proteins will be 20-30 %, 5 % fall on carbohydrates. Body restructuring phases during the diet look like this: Even after the end of the diet, the body needs adaptation and the right diet. To minimize the risk of side effects, experts advise: It is important to consult a specialist who will draw up a personal power plan. The list of authorized products looks like this: It is important to exclude the following products from the menu: Judging by the list of authorized and prohibited products, the usual diet will need to be significantly changed. Do not expect much fat loss during the first week. In 7 days the body will not have time to recover to a new mode. The approximate menu will look like this: The menu for women will differ in the number of calories. It should have more fruits, nuts, vegetables and fruits. The diet of the man will be higher -calorie, he should lean on meat and fish. In order to maintain the result, it is necessary to introduce new products gradually and in small portions. The mess begins to eat 100-150 g once a day. Fresh baking should not be consumed. Fried and smoked better not to eat at all. If you want to eat something harmful, you have to do this in the morning. We must not forget about active exercise. The activities of tourism and outdoors are welcome. Specialists' opinions about Keto Dita are quite diverse. Most of them believe that such a meal does not destroy muscle tissue and completes the delivery of useful elements to the body. Another advantage of the diet in the absence of hunger and appetite control. Thoughts of weight loss will not be busy with food. Nutritionists note that the pounds have not returned again. The main thing is not to lean on fat and sweet in the future, as well as to do physical activity. Experts warn that during the keto-diet one can meet weight in his stomach and flatulence. This is due to a lack of fiber diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, it is worth consulting your doctor before sitting on a keto diet because this can cause blood glucose deficiency. According to girls on the Internet, the first week of the diet is quite difficult. Some ladies were faced with weakness and dizziness. The visible effect is noticeable after 3 weeks. Many managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg excess weight. Particularly pleased with the variety of keto dishes. They praise avocado salad with cheese and spinach, broccoli with cheese, ket-volume, ketty. Dessert is advised to prepare a classic cheesecake, cherry in chocolate, red velvet from a cupcake in a mug. Men praise a diet. She helped them emphasize muscle reliefs. In the first days, however, they experienced a lot of weakness. Other changes have been observed: Keto diet is not suitable for people involved in mental work. It will not be easy for them to concentrate on important issues. Do not use a low car diet in the following cases: It is important to abandon food restrictions after surgery. Adult men and women, children fall under the ban.
Day
1 intake of food
2 meals
3 meals
4 meals
1
Omelet of three eggs, rye bread with cheese, protein cocktail
Brown rice with chicken with boilers, hard cheese
Protein cocktail, nuts
Fish from the oven with vegetables, apple juice
2
Pepper full of cottage cheese and herbs, herbal tea
Ear, rice with vegetables
Yogurt
Steam turkey, vegetable mixture, hard cheese
3
Fish tiles, vegetable slices, protein drink
Stew of vegetables, fish with cheese in the oven
Kefir
Chicken rollers with cheese
4
Villa cheese, casserole, protein cocktail
Vegetable soup, boiled chicken
Eggplant from the oven with cheese and tomatoes
Steam fish meatballs. vegetable salad
5
Cheese and cottage cheese
Vegetable stew and steamed fish
Protein cocktail
Boiled turkey, fresh vegetables
6
Eggs stuffed with mushrooms, yogurt
Seafood soup, cooked chicken breasts
Freshly squeezed apple juice
Fish from the oven, kefir
7
Omelet with hard cheese, yogurt
Wild rice with chicken breast
Protein cocktail
Veal, vegetable salad
