Diet keto

steaks with vegetables and greens for a keto diet

Surely every woman realizes that for some reason is to forget about snacks for a few days and settle them in a dairy group or even on a piece of lean meat, 1-2 kg is lost.

This is not only due to an inadvertent decrease in the calorie content of the menu, but also a significant intake of carbohydrates from food. This is the principle behind the keto diet, which is part of a group of protein systems.

In this way, the way you adjust your parameters can be compared to the "drying" that athletes use. But the keto diet has a more complete menu, though not the most balanced. Sometimes referred to as a softer version of the classic carbohydrate-free regimen, because vegetable carbohydrates are still available.

What is the essence of this technique?

The indisputable advantage of this nutritional system lies in the fact that due to proper product selection during the keto diet, the body begins to break down not muscle mass for energy, but stale fat storage. As a result, weight loss is right. If you explain the process differently, then in the event of a lack of carbohydrates, glucose levels decrease, which is directly related to energy. During this time, ketone bodies are synthesized in the liver, which is an analog of falling glucose, and taken to ensure the body’s efficiency. From this process, the keto diet gets its name.

But, even if there is such a scheme, the keto diet will not work without lowering the calorie content of the menu. Therefore, even here it is necessary to perform basic metabolic calculations of individuals, or limited to the general principle that means reducing the energy value of the diet to 1100-1200 kcal. In parallel, the ratio of protein, fat and carbohydrate is being reviewed. The latter amount drops to 100 g per day, although in some cases it is recommended to reduce to 50 g. And the first and the last necessarily increase, moreover, in the menu of the keto diet, special attention is paid to fats, not proteins.

A moment should be immediately noted, which is repeatedly mentioned in reviews on the keto diet: although the lack of carbohydrates for a short period of time is not terrible for a person, there are some cases where it is unacceptable. In particular, this is a period of high stress. Here, a lack of carbohydrates not derived from vegetables or fruits leads to hypoglycemic reactions. 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 keto diet menu is not made by simply rejecting carbohydrates, but through the proportions of protein, fat and carbohydrates, you should pay attention to acceptable and unacceptable foods for a keto diet. And also their number, which is allowed during the day.

And the first thing is about drinks. Although alcohol contains few carbohydrates, if you switch to some of its types, you should exclude them all. The problem is not so much on the calorie content, but it raises the appetite. It is also recommended to discard coffee, replacing it with herbal tea. Mineral and clean drinking water is a priority. Fruit and vegetable juices, based on reviews of the keto diet, are not banned at all, but are a complete meal. In addition, they should be diluted at least one-third with water. You cannot cook compote on dried fruit.

Of course, you can not think of products that contain sugar: it is taboo without any enjoyment. But, apart from this, cereals are also prohibited. Even food buckwheat, rice and similar grains should not be eaten. You must forget about some vegetables and fruits. Especially in the "risk group" of potatoes, beets, carrots. They are very dangerous when cooked. Among fruits, grapes, and bananas, it is unacceptable. In addition, pasta, which is derived from wheat, and therefore, clean carbohydrates, should not be.

The basis of the keto diet menu is chicken eggs, cheese and cottage cheese. Meat and fish are associated with them, and this group should be given special attention. Herring and salmon get special recommendations here. They will only increase the portion of fat in the diet, which is required according to the principles of the method. In addition, nuts, among which almonds and cashews are prized, also allow you to reach for it. Meat can also be available, pork with lamb is not prohibited, but it is better to eat it sparingly, especially choosing chicken or beef for yourself.

The fat content in the dairy product group also did not play a role. A keto diet is where low -fat cottage cheese is less desirable than necessary. Even so, if this doesn’t affect the calorie content of the diet in the best way, you can choose a low -fat option.

How to design a keto diet menu?

meat to lose weight on a keto diet

According to reviews on the keto diet, you can create your own menu, changing the dishes to your liking. The main thing is to follow the norms of calorie content and the proportion of proteins, fats and carbohydrates. And here you need to know that although vegetables are allowed in small amounts, their "dose" is only 40-50 g at a time. But the same meat in one serving can be at least 100 g, and even 300 g. The same goes for the milk group.

Example of daily menu version:

  • Boiled eggs for breakfast, served with stalks of parsley and dill. Herbal tea is brewed with them.
  • For lunch - light cheese and not too salty.
  • Any meat is boiled for dinner. You can make steamed or grilled balls by turning the meat into minced meat, combining it with egg whites, salt and onions.
  • For an afternoon snack, a protein shake is made or a handful of nuts is taken.
  • Recommended for dinner is a piece of steamed fish and lettuce.

Regarding protein shakes, there are many recipes for it. The simplest is low -fat cottage cheese with milk and cinnamon. For those who really want to get a little taste, reviews on the keto diet recommend adding a little bit of natural pineapple juice. Not wrapped!

In general, judging from the comments, the keto diet should not be called easy. While his menu isn’t hungry and quietly "side-by-side" with sports, it’s a bit problematic for many people to stick to such a diet. But the result, which consists of the loss of the abdomen and a picture of the muscles, is usually worth it.