Today, at the height of the popularity of a Ceto-Diet that allows you to be effectively free from overweight. We found out why this diet managed to fall in love with many women. Let's familiarize each other with the weekly menu and the against -indications.
The essence and types of ceto-diet
The ketogenic diet was developed in 1921 for children suffering from epilepsy. It was actively used when taking drugs for pharmacies did not bring results. The technique is based on ketosis, which occurs with a decrease in carbohydrates and proteins.
The ketone diet implies the use of products containing fats. These substances charge the body with energy and restore insulin production mode.
There are several types of this diet:
- Simple. The essence of nutrition in fat consumption and a decrease in the amount of carbohydrates.
- Directed. Suitable for people who play sports. Thanks to fats, it will be possible to improve training results.
- Cyclic. It allows to compensate for glycogen reserves in muscle fibers. At high level, carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.
Usually pay attention to the intensity of the training and the reaction of the body. If the diet option is not adequate, they move to another.
CETO-DIET RULES
For each type of power, the following rules apply:
- You need to drink at least 2 liters of water a day.
- They take food slowly 4-5 times a day.
- The dishes are cooked and cooked, there is no fried.
- The preference is given to raw vegetables.
- Like drinks, you can use green tea, squeezed juice or herbal infusion.
- It is necessary to consume 50 g of carbohydrates per day.
- It is necessary to monitor the daily calorie content of the dishes. We must spend more than consume.
- It is better to abandon snacks.
- To lose even more efficient weight, it is worth dedicating 20 to 30 minutes a day with physical effort.
The maximum duration of the diet- 1 month. Then you need to take a 3 -week break to saturate the body with nutrients.
In the first 7 days of diet, proteins and fats should be consumed in a proportion of 50/50. To maintain muscle mass, it is worth eating 3-4 g of protein by weight of 1 kg.
From the 2nd week, the amount of fat is increased to 65-75 %. Proteins will be 20 to 30 %, 5 % fall into carbohydrates.
The phases of body restructuring during diet are like this:
- The first 12 hours. The body completely consumes existing glucose reserves.
- 48 hours. Glycogen is consumed in the liver and muscles.
- After 3-5 days. The restructuring of metabolism begins. The body tries to look for an alternative to carbohydrates and finds it in proteins and acids.
- 7 days. The body adapts to carbohydrate deficiency and is reconstructed in the ketogenic condition.
Even after the end of the diet, the body needs adaptation and the right diet.
What needs to be done before the diet
To minimize the risk of side effects, experts advise:
- do blood tests;
- Make sure there is sufficient knowledge about the diet;
- Leave only products allowed during weight loss;
- exclude prohibited products;
- Subscribe to a smooth diet carbohydrate reduction program;
- Get used to drinking water regularly.
It is important to consult a specialist who will develop a personal power plan.
What products can and cannot eat
The list of allowed products is like this:
- Chicken, meat, turkey;
- seafood;
- Fat fishing;
- green vegetables and herbs;
- Olive and vegetable oils;
- eggs;
- milk and dairy products;
- nuts;
- fruits.
It is important to exclude the following menu products:
- sugar and all the products that contain it;
- potato;
- rice;
- noodle;
- bread;
- refrigerator;
- cooking and sdob;
- Margarine;
- alcohol;
- sweet fruits;
- beet;
- carrot.
Judging by the list of permitted and prohibited products, the usual diet will have to be significantly changed.
Keto Diet: Menu for a week for 1100 calories per day
Do not expect a great loss of fat in the first week. In 7 days, the body will not have time to rebuild a new regime. The approximate menu will be like this:
| Day | 1 food intake | 2 meal | 3 meals | 4 meals |
| 1 | Three eggs, rye bread with cheese, protein cocktail | Brown rice with chicken with a steam rib, hard cheese | Protein cocktail, walnuts | Oven fish with vegetables, apple juice |
| 2 | Pepper full of cottage cheese and herbs, herbs tea | Ear, rice with vegetables | Yogurt | Turkey in steam, mixture of vegetables, hard cheese |
| 3 | Fish tiles, vegetable slices, protein drink | Find vegetables, fish with cheese in the oven | Kefir | Chicken rolls with cheese |
| 4 | Cottage cheese casserole, protein cocktail | Vegetable soup, boiled chicken | Oven eggplant with cheese and tomato | Steam meatballs. vegetable salad |
| 5 | OMLET AND COTTAGE CHEESE | Stew of vegetables and cooked fish | Protein cocktail | Cooked turkey, fresh vegetables |
| 6 | Eggs stuffed with mushrooms, yogurt | Seafood soup, boiled chicken breast | Squeezed juice at apple time | Oven fish, kefir |
| 7 | Omlet with solid cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Velocity, vegetable salad |
The menu for women will be different in the number of calories. It must have more fruits, walnuts, vegetables and fruits. The man's diet will be higher -he has, he needs to lean on meat and fish.
The output of the keto-diet
To preserve the result, it is necessary to introduce new products gradually and in small portions. The porridge begins to eat 100-150 g once a day. Fresh cooking should not be consumed. Fried and smoked is better not to eat.
If you want to eat something harmful, you need to do it in the morning. We should not forget the active physical effort. Walks and outdoor activities are well -wide.
The opinions of experts
Expert opinions about Keto-Dita are quite diverse. Most of them believe that this nutrition does not destroy muscle tissue and replenish the supply of useful elements in the body. Another advantage of diet in the absence of hunger and appetite control. Thoughts of losing weight will not be busy with food.
The nutritionists note that the kilograms that departed do not return again. The main thing is not to lean on fat and sweet in the future, and get involved in physical activity. Experts warn that during a diet ceto, a person can find a weight in the stomach and flatulence. This is due to the lack of fiber diet. Therefore, it is important to add sour apples and grapes to the menu. Anyway, it is worth consulting the doctor before sitting on a keto diet because it can cause blood glucose deficiency.
Keto-Dita revisions
According to girls on the internet, the first week of the diet is quite difficult. Some women came across weakness and dizziness. The visible effect was noticeable after 3 weeks. In Keto-Dit, many managed to lose 5-7 kg in 14 days. In a month, you can get rid of 11 kg of overweight.
Particularly satisfied with the variety of dishes for Ceto-Diet. They praise a avocado salad with cheese and spinach, broccoli with cheese, halb ceto, hucker. For dessert, they are advised to prepare a classic cheesecake, chocolate cherry, a red cupcake velvet on a mug.
Men praise a diet. She helped them emphasize muscle reliefs. However, in the early days, many experienced strong weakness. Other changes were observed:
- Improving cholesterol levels. This situation may happen due to the use of saturated fats. Subsequently, this can lead to heart disease and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Digestion Problems. They can be caused by insufficient fibers.
- Avitaminosis. The diet can lead to a mineral and vitamin deficiency. Therefore, it is important to take vitamin complexes.
- The smell of acetone from the mouth. This symptom indicates a violation of carbohydrate metabolism. It is important to drink more fluids.
The keto diet is not suitable for people involved in mental work. It will not be easy for them to focus on important matters.
Against -indications
Do not use a low -carb diet in the following cases:
- heart disease and blood vessels;
- Gastrointestinal tract disorders;
- hormone failure;
- oncology;
- Diabetes mellitus;
- Fetus and lactation reverb;
- An unstable psycho -emotional state.
It is important to abandon food restrictions after surgery. Elderly men and women, children fall under the ban.