Only a complete diet review can help you lose weight and get your figure in order. Today there are many diet tables, which complicates the choice. It is important that a weight loss course not only rid you of the hated kilograms, but also does not harm your health. The ketogenic diet meets these requirements.
The essence and principle of the diet
The dietary table gets its name from the ketone bodies that are formed in the body as a result of the lipolysis process (the penetration of excess fat cells into the blood). With carbohydrate starvation, an energy-seeking program is activated in the fat layer.
The essence of dietary restrictions comes down to the exclusion of dishes prepared with carbohydrate products from the menu. Fat and protein remain as an energy source.
Since carbohydrates are the best food for energy, the body will begin to search for them in the layers of stored fat, speeding up metabolic processes. It is thanks to this release that the processing is carried out quickly, which leads to a decrease in body weight. Therefore, the ketogenic diet is very popular.
When using the ketogenic diet, you must monitor the amount of carbohydrates and calories in your food. It must be nutritious to ensure the normal functioning of vital systems.
Basic rules, what is allowed, what is prohibited?
For the diet chart to be effective, you must follow some rules:
- Add moderate amounts of fat to your diet for nutrition and energy.
- Calculate the calorie content of meals to ensure normal performance and well-being.
- Maintain water balance throughout the day.
- Consult a physician before introducing carbohydrate restriction.
- Take food slowly, preferably according to a regimen consisting of 4-5 meals.
- You should cook dishes with a minimum time for heat treatment, it is better to give preference to raw vegetables.
- The daily carbohydrate intake should not exceed 100 g.
- Use herbal teas, green tea, freshly squeezed juice as a beverage.
List of approved products:
- chicken, turkey;
- eggs;
- low-fat fermented dairy products;
- hard cheese;
- low-fat fish;
- fresh vegetables;
- fruits (sour);
- seafood;
- nuts.
List of prohibited foods:
- fatty, smoked, fried;
- semi-finished products;
- carbonated drinks and preservatives;
- spices, salt;
- bakery and confectionery products;
- pasta;
- cereals;
- potatoes, beets, carrots;
- sweet fruits;
- bananas.
Sample menu for one week
The Ketone Diet has a sample menu. It must be balanced, taking into account the needs of the human body for nutrients, vitamins and minerals. Consider an example of a menu for a week to shed the hated pounds.
first day
- 3-egg omelette, a slice of rye bread with cheese, protein shake;
- brown rice, steamed chicken breast cutlets, hard cheese;
- protein cocktail, nuts;
- baked fish with vegetables, freshly squeezed apple juice.
Second day
- curd stuffed pepper with herbs, herbal tea;
- seafood soup, rice with vegetables;
- yogurt;
- steamed turkey meat, mixed greens, a slice of hard cheese.
Third day
- Steamed fish cakes, vegetable cuts, protein shake;
- vegetable stew, baked fish with cheese;
- kefir;
- rolls stuffed with vegetables and cheese.
Fourth day
- curd casserole, protein shake;
- vegetable soup, vegetable salad with rice and boiled chicken;
- baked eggplant with cheese and tomatoes;
- steamed fish meatballs, vegetable salad.
5th day
- omelette, cottage cheese, yogurt;
- vegetable stew, fish with vegetables;
- protein shake;
- boiled turkey with vegetables.
Sixth day
- stuffed eggs with herbs and mushrooms, yogurt;
- seafood soup, vegetable cuts, boiled chicken breast;
- freshly squeezed apple juice;
- baked fish with cheese, kefir.
Seventh day
- tortilla sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, boiled chicken breast;
- protein shake;
- beef fillet, vegetable salad, kefir.
Recipes
- Pepper stuffed with curd.Crush the low-fat cottage cheese in a bowl. Add chopped herbs and an egg, mix. Pour boiling water over the peppers and let them steep for 3-5 minutes in hot water. Then cut off the top and remove the core. Fill the vegetable cavity with cheese batter. Place in the oven for 5 minutes. Drizzle with sour cream before serving.
- Fish meatballs.Remove the skin from the pollock and cut the fillet. Chop the meat finely with a knife. Add a little onion, salt, finely grated cabbage, and an egg. Stir the minced meat, form balls with it. Steam for 15 minutes.
- Casserole.Crush the cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disarmed into inflorescences, 1 tablespoon of semolina. Stir well. Put the mixture in a mold. Sprinkle the top with finely grated hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.
Duration
There are no strict restrictions on the period of use of the low carbohydrate diet. The characteristics of the organism play an important role in determining time.
Depending on your goal, you can choose one of three existing types of ketogenic diet:
- Permanent, it is used from 1 week to a month (only fats, fiber and proteins are used).
- Strength, designed for athletes (carbohydrates up to 100g are allowed).
- Cyclical, which provides for the addition of the menu once a week with products with carbohydrates.
In any case, after a month, you should take a break of at least 3 weeks to saturate the body with the nutrients that carbohydrate foods contain.
How much kg can you lose weight?
A weekly diet can reduce body weight by 2-4 kg. In the first 3 weeks, excess fluid is released. In the later period, weight loss occurs due to a decrease in body fat.
Based on reviews, the following results were recorded:
- in 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Stop the diet
To maintain and improve the result, you must introduce new products in small portions and gradually. If it is porridge, no more than 1 time a day, 100-150 grams. Try not to eat freshly baked goods. In general, you should reconsider your attitude towards fried and smoked products. Besides the harm, there is no benefit to the body from such food.
If you have an irresistible desire to eat your favorite dish, which is not recommended for consumption, you can make one on an empty stomach every 10 days, that is, allow yourself a small portion in the morning. Therefore, obsessive thoughts about food will not constantly lurk.
Exercise is no less effective in continuing the weight loss process. All you need to do is spend 20-30 minutes a day to maintain shape and tone muscle mass. Hiking and outdoor activities will give you strength, energy and a good mood.
Pros, cons and contraindications
Benefits:
- Quick result.
- Miscellaneous menu.
- Easy to transport without starving.
- Does not affect muscle mass.
- Doesn't suppress mood.
Disadvantages:
- May cause constipation and heaviness in the stomach.
- Glucose deficiency.
- The first 3 days may not feel good due to a change in diet.
Before a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the recommendation can lead to deterioration of health and exacerbation of chronic diseases.
Avoid low carb diets when:
- identified mental health disorders;
- during pregnancy and lactation;
- oncology diagnosis;
- hormonal disturbances;
- cardiovascular diseases;
- gastrointestinal disorders.
Also, it is worth abandoning the restraints during the rehabilitation period after undergoing surgery or serious injury. Teenagers and the elderly are also prohibited.
During the low carb period, the digestive system and intestines can malfunction, which is fraught with constipation and bloating.
To avoid these problems, it is recommended to strictly observe the water balance. Also, during a period of restrictions or after a course, it is worth drinking a vitamin complex to replenish the missing useful vitamins and minerals.