A diet low in carbohydrates to burn fat – so you can describe keto diet in the same sentence. In addition to weight loss technique is used for the prevention of chronic diseases. Analogue is the Atkins diet, but with the difference in the amount of use of protein products.
To burn fat stores helps achieve ketosis (getting energy from fats, not glucose). However, Russian sources and experts in the field of sports and nutrition articles treat the West with uncertainty, adapting the data under personal needs.
Such distortion of the source gives rise to contradictions and misleads readers, since the data received from the eminent athletes and sites vary.
Keto diet included in the category of low carbohydrate food with a predominance of fat in the diet to enter ketosis.
Approximate distribution of proteins, fats and carbohydrates in the day:
The ratio of nutrients different from the usual methods without carbohydrate food, but for weight loss keto diet is really effective. This technique is applied acting bodybuilders diet for men and women has become a way of life, by altering dietary habits.
Initially the method was developed as an auxiliary tool in the fight against diseases and for the rehabilitation period after surgery. But then the menu keto food penetrated the field of nutrition.
In compliance with keto diet completely eliminated fastest and most complex carbohydrates and drinks that contain coffee. This power causes stress, in response to which the body produces ketone bodies (acetone).
Ketosis – getting energy from fats, not from glucose entering the body with carbohydrates. Lipids are converted into fatty acids and ketone bodies – the primary energy source. Ketone bodies are molecules transporting energy. Development occurs when glucose deficiency.
Eating less than 20 grams of carbohydrates a week forcing fatty acids are rapidly released from the fat reserves of the body. Large amounts of acids enter the liver where they are converted into ketones during the oxidation. The resulting molecules provide the organism with necessary energy. Ketones are able to cross the blood-brain barrier, supplying the "fuel" the brain in the absence of glucose.
A state of ketosis is achieved and hunger strike, but the lack of delivery of vital micro and macro elements leads to serious problems with health. Keto diet – an alternative approach, which allows to lose extra pounds with less damage to the body.
Universal diet will help get rid of subcutaneous fat, to improve the relief in sports that are relevant in epilepsy and Oncology. When planning power necessary to rely on several principles:
During the transition to the keto diet, the body mobilizes the metabolism, getting energy from fat. The lack of carbohydrates does not cause insulin surges, accelerates weight loss.
The technique is quite controversial, but the popularization of the method, a wide audience reach and an abundance of reviews to determine the performance parameters:
There are three types of the ketogenic diet:
Keto diet is relevant to:
While maintaining a keto diet:
However, the technique is not without drawbacks:
Despite the benefits of the keto diet has contraindications:
To use the keto diet allows foods without limitation of the percentage of fat:
From drinks recommended to give preference to mineral water, tea and coffee without caffeine.
The list contains the prohibited products:
To sum up: keto food rebuilds the body from the breakdown of carbohydrates (glycolysis) for the breakdown of fats (lipolysis). The process is called ketosis. Starting the process takes 7 days. The body goes through 4 stages:
Diet for weight loss and maintenance of ketosis is built in accordance with a predominance of fat. However, no diet will work in excess of the energy produced, so it is critical to correctly calculate daily caloric intake and create a deficit.
Ketosis implies a change in the balance of fluid and minerals, so it is recommended to increase the intake of salt (about 4,000 mg of sodium, 1000 mg of potassium, 300 mg magnesium per day), and on training days – add electrolytes to reduce the risk of seizures.
As an example, given a menu, which can be adapted according to personal preferences.
Special menu for a week for women for keto diet. Portions are formed in accordance with the daily caloric need:
Day |
Meal |
The menu for the day |
1 day |
Breakfast |
Omelette, salad with meat and vegetables |
Brunch |
Cheese, Apple |
|
Lunch |
Beef broth, brown rice with vegetables |
|
Afternoon tea |
Ryazhenka |
|
Dinner |
Baked red fish, vegetables |
|
Day 2 |
Breakfast |
Fish cakes, toast with ham |
Brunch |
Avocado with sesame seeds |
|
Lunch |
Soup, fish cakes, vegetables |
|
Afternoon tea |
Plain yogurt |
|
Dinner |
Rump steak, greens |
|
Day 3 |
Breakfast |
Ham and eggs, salad from fresh vegetables |
Brunch |
Cottage cheese with nuts |
|
Lunch |
Chicken soup, rabbit pot stickers, salad |
|
Afternoon tea |
Yogurt |
|
Dinner |
Baked chicken, pumpkin fritters |
|
Day 4 |
Breakfast |
Boiled eggs, meat salad |
Brunch |
Cheese |
|
Lunch |
Ear, medallion steak, vegetable salad |
|
Afternoon tea |
Ryazhenka |
|
Dinner |
Beef liver pate, salad of green vegetables with butter |
|
Day 5 |
Breakfast |
Turkey, toast with peanut butter |
Brunch |
Nuts |
|
Lunch |
Soup, fish cakes |
|
Afternoon tea |
Yogurt |
|
Dinner |
Mushrooms baked with cheese, vegetables |
|
Day 6 |
Breakfast |
Cheesecakes, Apple |
Brunch |
Avocado |
|
Lunch |
Chicken broth, salad with sour cream |
|
Afternoon tea |
Yogurt |
|
Dinner |
Chicken sausages, cucumbers |
|
Day 7 |
Breakfast |
Scrambled eggs, toast with avocado and ham |
Brunch |
Cheese |
|
Lunch |
Mushroom soup, chicken fillet with grilled vegetables |
|
Afternoon tea |
Yogurt |
|
Dinner |
Cabbage rolls |
A ketogenic diet works on the principles of ketosis that occurs when a deficiency of carbohydrates and proteins. The method is effective in weight loss and used to prevent serious diseases. If you love greasy food and are willing to radically change eating habits, then keto will be suitable for the experiment.
Correctly count the calories, proteins, fats and carbohydrates, follow a health during diet and be healthy!