Surely every woman has noticed that for some reason it is worth forgetting the thrown food for a few days and living them in a group of milk or even in a piece of lean meat, 1-2 kg is gone.
This is due not only to an accidental drop in calorie content in the menu, but also to a significant withdrawal of carbohydrates from the diet. This is the principle behind the keto diet, which is part of the group of protein systems.
In a way, this way of adjusting your parameters can be compared to the "drying" that athletes use. But these diets have a more complete menu, though not the most balanced one. It is sometimes referred to as a mild version of the classic carbohydrate-free diet, as plant-based carbohydrates are still present.
What is the essence of the technique?
The indisputable advantage of this nutritional system lies in the fact that due to the correct selection of products during these diet, the body begins to break down not muscle mass for energy, but reserves of stale fats. As a result, weight loss is correct. If you explain the process differently, then in case of lack of carbohydrates, the glucose level drops, which is directly related to energy. At this point, ketone bodies are synthesized in the liver, which are analogues to low glucose and are taken to ensure the body's efficiency. From this process, these diets get their name.
But, despite such a scheme, these diets will not work without reducing the calorie content in the menu. Therefore, even here it will be necessary to deal with the calculation of individual metabolism, or to limit ourselves to the general principles that speak of reducing the energy value of the diet to 1100-1200 kcal. In parallel, the ratio of proteins, fats and carbohydrates is being reviewed. The number of the latter drops to 100 g per day, although in some cases it is advisable to reduce it to 50 g. And the first and second necessarily grow, moreover, in the diet menu these, special attention is paid to fats, not protein.
It should be noted immediately a moment, which is constantly mentioned in reviews about diet these: although a lack of carbohydrates for a short period of time is not terrible for a person, there are some cases in which it is unacceptable. In particular, these are periods of high stress. Here, the lack of carbohydrates not derived from vegetables or fruits leads to a hypoglycemic reaction. Furthermore, it is forbidden to try these diets on yourself and people with disorders of the liver, cardiovascular system and kidneys.
Diet foods these: allowed and forbidden
Since it was previously shown that the menu for the keto diet does not consist simply of rejecting carbohydrates, but through the proportions of proteins, fats and carbohydrates, you will need to pay attention to foods acceptable and unacceptable to the keto diet. And also their volume, allowed during the day.
And the first point has to do with drinks. Although alcohol contains few carbohydrates, if you turn to some of its types, you will have to exclude absolutely all of them. The problem is not so much in the calorie content, but in provoking the appetite. It is also advisable to remove the coffee, replacing it with any herbal tea. Mineral and clean drinking water is an advantage. Fruit and vegetable juices, judging by these diet reviews, are not strictly forbidden, but they are a complete meal. In addition, they should be diluted with at least one-third of water. You can not cook compotes on dried fruits.
Of course, you should not think about any product that contains sugar: they are taboo without any indulgence. But, in addition, cereals are also banned. Even buckwheat, rice and similar cereals should not be consumed. You will need to forget some of the vegetables and fruits. Specifically in the "risk group" potatoes, beets, carrots. They are especially dangerous when cooked. Among fruits, grapes, as well as bananas, are unacceptable. In addition, pasta, which is derived from wheat, and therefore, net carbohydrates, can not be.
The basis of the menu for a keto diet is chicken eggs, cheese and cottage cheese. Meat and fish are related to them, and this group should be given special attention. Herrenga and salmon got a special recommendation here. They will simply increase the percentage of fat in the diet, which is necessary according to the principles of the method. In addition, nuts, among which almonds and cashews are valued, also allow you to reach them. Meat can also be any, pork with lamb is not forbidden, but it is better to eat them infrequently, mainly choosing poultry or beef for yourself.
The fat content in the group of dairy products does not play a role. This diet is one where low fat cheese is undesirable rather than necessary. However, if this does not affect the calorie content of the diet in the best way, you can get the low fat option.
How to create a diet menu these?
According to these diet reviews, you can make the menu yourself, changing the dishes as you wish. The main thing is to follow the norms of calorie content and the proportions of proteins, fats and carbohydrates. And here you should know that although vegetables are allowed in small quantities, their "dose" is only 40-50 g at a time. But the same meat in a meal can be at least 100 g, and even 300 g. The same goes for the milk group.
An example version of the daily menu:
- Eggs are boiled for breakfast, served with parsley and dill sprigs. Herbal tea is prepared with them.
- For lunch - soft cheese and not too salty.
- Every meat is cooked for dinner. You can make steam or roast meatballs from it by twisting the meat into minced meat, combining it with egg white, salt and onions.
- For an afternoon snack, a protein shake is created or a handful of nuts are taken.
- Recommended for dinner is a piece of fish and steamed salad leaves.
As for protein shaking, there are many recipes for it. The simplest is low-fat cottage cheese with milk and cinnamon. For those who really want to get at least a little taste, these diet reviews recommend adding a little natural pineapple juice. Not packaged!
In general, judging by the comments, these diets can not be called easy. Despite the fact that her menu is not hungry and even quietly "coexists" with sports, it is quite problematic for many to stick to such a diet. But the results, which consist of missing the belly and drawing the muscles, are usually worth it.