Surely every woman noticed that for some reason it is worth forgetting about junk food for a few days and living them on a group of dairy products 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 behind the keto diet, which is part of the protein systems group.
In a way, this way of adjusting parameters can be compared to the "drying" that athletes resort to. But the keto diet has a more complete menu, albeit not the most balanced. It is sometimes referred to as a mild version of the classic carb-free regimen, 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 the keto diet, the body begins to break down not muscle mass for energy, but stale fat stores. As a result, the weight loss is correct. If you explain the process differently, in the case of a carbohydrate deficiency, the glucose level drops, which is directly related to energy. At this time, ketone bodies are synthesized in the liver, which are analogues of fallen glucose and which are taken to ensure the body's efficiency. From this process, the keto diet gets its name.
But, despite such a scheme, the keto diet will not work without lowering the calorie content of the menu. Therefore, here too it will be necessary to either deal with the calculation of the individual basic metabolism, or limit oneself to general principles that speak of reducing the energy value of the diet to 1100-1200 kcal. In parallel, the relationship between proteins, fats and carbohydrates is under review. 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 first and second necessarily increase, moreover, in the keto diet menu, particular attention is paid to fats, not proteins.
It should immediately be noted a moment, which is repeatedly mentioned in reviews about the keto diet: although a shortage of carbohydrates for a short period of time is not terrible for a person, there are some cases where it is unacceptable. In particular, these are times of high stress. Here, the lack of carbohydrates not derived from fruits or vegetables leads to a hypoglycemic reaction. In addition, it is forbidden to try the keto diet on oneself and on people with ailments of the liver, cardiovascular system and kidneys.
Foods for the keto diet: allowed and prohibited
Since it was previously indicated that the menu for the keto diet is not composed simply by rejecting carbohydrates, but through the proportions of proteins, fats and carbohydrates, you will have to pay attention to the acceptable and unacceptable foods for the keto diet. And also their volume, allowed during the day.
And the first point is about the drinks. Although alcohol is low in carbohydrates, if you are targeting some of its types, you will need to absolutely exclude all of them. The problem is not so much in the calorie content, but in causing the appetite. It is also advisable to remove the coffee, replacing it with a possible herbal tea. Mineral and clean drinking water is a priority. Fruit and vegetable juices, judging by the reviews on the keto diet, are not strictly prohibited, but they are a complete meal. In addition, they should be diluted by at least one third with water. You cannot cook compotes on dried fruit.
Of course, you shouldn't think of any sugar-containing products - they are taboo without indulgences. But in addition to this, cereals are also prohibited. Dietary buckwheat, rice and similar grains should also not be consumed. 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 the fruits, grapes and bananas are unacceptable. Furthermore, pasta, which is derived from wheat, and therefore from net carbohydrates, cannot be.
The basis of the menu for a keto diet are chicken eggs, cheese and cottage cheese. Meat and fish are related to them, and this group should be given special attention. Herring and salmon got a special recommendation here. They will only increase the percentage of fat in the diet, which is necessary according to the principles of the method. In addition, dried fruit, among which almonds and cashews are appreciated, also allow them to be made. Meat can also be any, pork with lamb is not forbidden, but it is better to eat them rarely, choosing mainly poultry or veal for yourself.
The fat content of the dairy group does not play a role either. The keto diet is where low-fat cottage cheese is undesirable rather than necessary. However, if that doesn't affect the calorie content of your diet in the best way, you can go for the low-fat option.
How to design a keto diet menu?
According to the reviews on the keto diet, you can create the menu yourself, swapping the dishes as you like. The main thing is to follow the norms of calorie content and the proportions of proteins, fats and carbohydrates. And here you need to 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 dairy group.
A sample version of the menu of the day:
- Eggs are boiled for breakfast, served with parsley and dill sprigs. The herbal tea is produced with them.
- For lunch - sweet and not too salty cheese.
- Any meat is boiled for dinner. You can make steamed or baked 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 is taken.
- Recommended for dinner is a piece of steamed fish and salad leaves.
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 at least get a taste, the keto diet reviews recommend adding some natural pineapple juice. Not packaged!
In general, judging by the comments, the keto diet cannot be called easy. Despite the fact that his menu is not hungry and also quietly "coexists" with sports, it is quite problematic for many to stay on such a diet. But the results, consisting of the disappearance of the belly and the drawing of the muscles, are usually worth it.