Surely every woman has noticed that for some reason it is worth forgetting about unhealthy food for a few days and living it in a dairy group or even on a piece of lean meat, so 1-2 kg disappears.
This is due not only to the accidental reduction of calorie content in the menu, but also to the significant withdrawal of carbohydrates from the diet. This is the principle behind the keto diet, which is part of a 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, though not the most balanced. It is sometimes called the gentle version of the classic carbohydrate-free diet because plant-based carbohydrates are still present.
What is the essence of the technique?
The indisputable advantage of this food system lies in the fact that due to the correct choice of products during the keto diet, the body begins not to break down muscle mass for energy, but stagnant fat reserves. As a result, the weight loss is correct. If you explain the procedure differently, then in the case of a lack of carbohydrates, the glucose level decreases, which is directly related to energy. At this point in the liver, ketone bodies are synthesized which are analogs for opal glucose and which are taken to ensure the body’s efficiency. From this process the keto diet got its name.
But despite such a scheme, the keto diet will not succeed without reducing the calorie content in the menu. Therefore, here too it will be necessary either to deal with the calculation of the individual basic metabolism, or to be limited to general principles that speak of reducing the energy value of the diet to 1100-1200 kcal. In parallel, the ratio of protein, fat and carbohydrates is revised. The number of the latter drops to 100 g per day, although in some cases it is advisable to subtract up to 50 g. And the first and second necessarily increase, moreover, in the menu with the keto diet special attention is paid to fats, not proteins.
One should immediately note the moment that is repeatedly mentioned in the reviews of the keto diet: although the lack of carbohydrates for a short period of time is not terrible for a person, there are cases in which it is unacceptable. These are especially periods of high stress. Here, a lack of carbohydrates not derived from vegetables or fruits leads to a hypoglycemic reaction. In addition, it is forbidden to try the keto diet on yourself and people with disorders of the liver, cardiovascular system and kidneys.
Keto diet food: allowed and forbidden
Since it was previously stated that the menu for the keto diet does not consist of a simple rejection of carbohydrates, but through the proportions of proteins, fats and carbohydrates, you will have to pay attention to acceptable and unacceptable foods for the keto diet. And also their volume, allowed during the day.
And the first point concerns drinks. Although alcohol contains few carbohydrates, if you turn to one of its types, you will have to exclude absolutely everything. The problem is not so much in the calorie content as in the appetite induction. It is also advisable to remove the coffee and replace it with any herbal tea. Mineral and clean drinking water is a priority. Fruit and vegetable juices, according to reviews of the keto diet, are not strictly forbidden, but represent a complete meal. In addition, they should be diluted with water by at least a third. You cannot cook compotes on dried fruit.
Of course, you should not think about any products that contain sugar: they are taboo without any enjoyment. But, in addition, cereals are also banned. Diet buckwheat, rice and similar cereals should not be eaten either. You will have to forget about some 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 obtained from wheat, and therefore net carbohydrates, can not be.
The basis of the menu for the keto diet are chicken eggs, cheese and cottage cheese. Meat and fish are associated with them, and special attention should be paid to this group. Here herring and salmon received a special recommendation. It will only increase the proportion of fat in the diet, which is necessary according to the principles of the method. In addition, nuts, including almonds and cashews, also allow you to achieve them. Meat can also be any, pork with lamb is not forbidden, but it is better to eat them rarely, mostly choosing poultry or veal for yourself.
The fat content in the dairy group of products does not play a role either. The keto diet is where low-fat cottage cheese is desirable, not needed. However, if this does not affect the caloric content of the diet in the best way, you can choose the low-fat option.
How to design a keto diet menu?
According to reviews of the keto diet, you can make the menu yourself by replacing the dishes as you wish. The main thing is to respect the norms of calories and the proportions of proteins, fats and carbohydrates. And here you need to know that, although vegetables are allowed in small quantities, its "dose" is only 40-50 g at a time. But the same meat in one meal can be at least 100 g, and even 300 g. The same goes for the dairy group.
Example version of the daily menu:
- Eggs are cooked for breakfast, served with sprigs of parsley and dill. Herbal tea is also prepared with them.
- For lunch - mild and not too salty cheese.
- Every meat is cooked for dinner. You can make steamed or baked meatballs from it by wrapping the meat in minced meat, combining it with egg white, salt and onion.
- For the afternoon snack, make a protein shake or take a handful of nuts.
- A piece of fish and a steamed salad are recommended for dinner.
As for the protein shake, there are many recipes for it. The simplest is low-fat cottage cheese with milk and cinnamon. For those who really want to try at least a little flavor, reviews of the keto diet recommend adding a little natural pineapple juice. Not packed!
In general, judging by the comments, the keto diet cannot 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 stay on such a diet. But the results, which consist of the disappearance of the abdomen and the drawing of muscles, are usually worth it.