Surely every woman has noticed that for some reason it is worth forgetting about junk food for a few days and making a living on a dairy group or even a piece of lean meat. 1-2 kg are gone.
This is due not only to an accidental decrease in the calorie content of the menu, but also to a significant withdrawal of carbohydrates from the diet. This is the principle of the keto diet, which belongs to the group of protein systems.
In a way, this way of adjusting your parameters can be compared to the "drying" that athletes resort to. But the keto diet has a more complete menu, if not the most balanced. It's sometimes referred to as the mellow version of the classic carbohydrate-free regime because plant-based carbohydrates are still present.
What is the essence of technology?
The undeniable advantage of this nutritional 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 stale fat reserves. As a result, weight loss is correct. If you explain the process differently, a carbohydrate deficiency lowers the glucose level, which is directly related to energy. At this moment, ketone bodies are synthesized in the liver, which are analogues for the fallen glucose and which are used to ensure the efficiency of the body. It is from this process that the keto diet gets its name.
However, despite such a scheme, the keto diet will not work without lowering the calorie content of the menu. Therefore, it will be necessary here either to deal with the calculation of the individual basic metabolism or to restrict oneself to general principles that speak of a reduction in the energy value of food to 1100-1200 kcal. At the same time, the ratio of proteins, fats and carbohydrates is being revised. The number of the latter drops to 100 g per day, although in some cases it is recommended to subtract up to 50 g. And the former and the latter necessarily increase, in addition, in the keto diet menu, special attention is paid to fats, not proteins.
Immediately there is one moment that should be noted that is repeatedly mentioned in reviews of the keto diet: although a shortage of carbohydrates is not terrible for a person for a short period of time, there are some cases when it is not acceptable. These are particularly periods of high stress. Here, the lack of carbohydrates that are not from vegetables or fruits leads to a hypoglycemic reaction. In addition, it is forbidden to try the keto diet on yourself and on people with liver, cardiovascular and kidney diseases.
Food for the keto diet: allowed and forbidden
Since it was previously stated that the menu for the keto diet consists not only of the rejection of carbohydrates, but of the proportions of proteins, fats and carbohydrates, you need to pay attention to the acceptable and unacceptable foods for the keto diet. And also their volume, which is allowed during the day.
And the first point concerns beverages. Although alcohol is low in carbohydrates, if you turn to some of its types, you need to rule out absolutely everything. The problem isn't so much with the calorie content as it is with whetting your appetite. It is also advisable to remove the coffee and replace it with herbal tea. Mineral and clean drinking water has priority. Fruit and vegetable juices are not strictly prohibited according to the reviews of the keto diet, but they are a complete meal. In addition, they should be diluted by at least a third with water. You can not cook compotes on dried fruits.
Of course, you shouldn't think about sugary products: they are taboo without indulgences. In addition, however, grain is also prohibited. Buckwheat, rice and similar grains should also not be consumed. You have to forget about some of the fruits and vegetables. Especially in the "risk group" potatoes, beets, carrots. They are especially dangerous when cooking. For fruits, both grapes and bananas are unacceptable. In addition, noodles made from wheat and therefore net carbohydrates cannot be.
The basis of the menu for a keto diet is chicken eggs, cheese, and cottage cheese. Meat and fish are associated with them, and special attention should be paid to this group. Herring and salmon received a special recommendation here. They just increase the amount of fat in the diet, which is required by the principles of the method. In addition, nuts, among which almonds and cashews are valued, can also be used to achieve this. Meat can also be any, pork with lamb is not prohibited, but it is better to eat them infrequently, mainly choosing poultry or veal for yourself.
The fat content of the dairy product group is also irrelevant. On the keto diet, low-fat cottage cheese is undesirable rather than necessary. However, if this does not optimally affect the calorie content of the diet, you can go for the low fat option.
How Do I Create a Keto Diet Menu?
According to reviews of the keto diet, you can compose the menu yourself and swap dishes as you wish. The main thing is to follow the norms of calorie content and proportions of proteins, fats and carbohydrates. And here you have to know that vegetables are allowed in small quantities, but their "dose" is only 40-50 g each. However, the same meat in one meal can be at least 100 g and even 300 g. The same applies to the milk group.
An example version of the menu of the day:
- The eggs are boiled for breakfast and served with sprigs of parsley and dill. Herbal tea is brewed with them.
- For lunch - mild and not too salty cheese.
- Every meat is cooked for dinner. You can make steam or baked meatballs out of them by turning the meat into ground beef and combining it with egg whites, salt and onions.
- For an afternoon snack, a protein shake is made or a handful of nuts is taken.
- A steamed piece of fish and lettuce leaves are recommended for dinner.
There are many recipes for the protein shake. The easiest is low-fat cottage cheese with milk and cinnamon. For those who really want at least some flavor, keto diet reviews recommend adding a little natural pineapple juice. Not packed!
Judging from the comments, the keto diet cannot generally be called easy. Despite the fact that their menu is not hungry and even quietly "coexists" with exercise, it is quite problematic for many to follow such a diet. But the results, consisting of the abdomen disappearing and the muscles pulling, are usually worth it.