Keto-diet — the delicious path to perfect form

All of us, especially the fairer sex, we want to reach the perfect shape and with the pride of wearing skimpy clothes. And most of us is for this, apparently, is logical, the action plan: eat less — if you do not die of hunger, — eliminate the fat, actively sport. The problem is that long endure such a mode is not possible, and after quite predictable failure of the weight is down again, they come back with a point. The exit from this vicious circle we are, even if he requires discipline and patience, but the result will be constant, the muscle mass is not lost, and the condition of the skin improves.

What is keto diet

Incredible, but the keto diet was originally intended not for weight loss, and to improve the condition of children who suffer from seizures. In 1921 endocrinologist Rollin ' Vodit for the first time, I noticed that in the conditions of low-carb high diet the liver produces ketone bodies; in the same year, the therapist Russell Wilder called this diet, keto-diet, and became use for the treatment of epilepsy in those cases, when the medications have not given result. Soon, the medical staff has noticed that patients have become more thin and more light, so keto diet has received a new direction of development. The most well-known now a diet poor in carbohydrates, like the Atkins diet, paleo-diet, etc., are more recent variations of the keto diet. How does it work?

For most people the idea of eating fat, with the objective of reducing the weight seems paradoxical. To imagine a mechanism of keto diet, remember how it works the metabolism of a person. Carbohydrates are the main and cheapest source of energy. In conditions of the limited income of carbohydrates the body is no longer able to receive the energy through their cleavage into glucose and is forced to use alternative sources of energy, i.e. fats, that are metabolized in the liver with the formation of ketone bodies is called ketosis. According to many nutritionists, keto diet is not only effective in the struggle for a slim figure, but it is able to significantly improve the condition of patients with diagnoses, such as cancer, Alzheimer's disease, autism, schizophrenia, and depression.

The efficiency of the keto diet

Subject to your compliance with all the rules of keto diet gives excellent results. The number of pounds lost in a week can vary from 0, 5 to 2.5, depending on the individual characteristics of the body. Its effectiveness saw many girls that I could not lose weight with the help of the other diet; keto diet is also very popular among men and women, bodybuilders, because it does not lead to loss of muscle mass.

Pros and cons of the keto diet

To be confirmed — the scientific and practical advantages of this diet are:

1. Proven to be efficient. The state of ketosis promotes a more rapid loss of body fat compared to other diets, for example, with low fat content.
2. The lack of feeling of hunger: you can always eat the products from the list are allowed.
3. In keto diet-no strict sequence of courses, it is possible to select and combine the products according to your preferences. You only need to adhere to a general formula the consumption of fats, proteins and carbohydrates, that is, the 75%:20%:5% respectively.
4. Keto diet does not lead to loss of muscle mass. Weight goes at the expense of subcutaneous and visceral fat, but not muscle.
5. Therapeutic and preventive value in relation to these diseases, such as cancer, alzheimer's disease Allgamer, epilepsy, depression. For the use of the keto diet in the treatment of these disorders to consult a specialist.
6. Low glycemic index foods allowed during the diet keto, helps to improve the condition of skin prone to acne.

As well as the keto diet has an effect on the body, changing the metabolic pathway to produce energy without the negative sides also not done:

1. An extensive list of contraindications (see end of article).
2. The diet is not balanced, then it is necessary to undergo periodically to a medical visit.
3. The first 2 weeks in your body will be metabolic adjustment. While this process is not completed, you may experience fatigue, nausea, and concentration difficulties.
4. One of the related to the state of ketosis phenomena — the smell of acetone from the mouth, with which you can also deal with the keto diet.
5. In the shops is very limited choice of low-carb foods ready for consumption, then you have to take the food for lunch and snacks with you.
6. Because of the lack in the diet of cereals, fruits and most vegetables are possible problems with the intestines.

Diet plan keto

Table: list of allowed and prohibited products

Allowed products	The products that you want to delete
Butter and vegetable oils	Low-fat
Meat, fish, seafood	Sugar in all types of
The eggs	Cereals, flour products
Nuts	Fruit, dried fruit
Green vegetables, mushrooms, tomatoes in a small amount of	Potatoes and other vegetables with a high content of carbohydrates
Fruits of the forest in a small amount of	Legumes
Natural, dairy products in addition to milk	Corn
Wine, spirits, rum, cognac, whisky (not more than a glass a day)	Beer and all alcoholic beverages, sugar-containing

The preparation of the diet and nutrition plan

Keto-diet is a low-carbohydrate diet with a high level of consumption of fats and a moderate amount of protein. There are several varieties of this diet:

1. Standard keto diet involves the consumption of fats, proteins and carbohydrates in a ratio of 75%:20%:5%.
2. The cyclic keto diet is based on a "5 days of supply in accordance with the rules of keto-diet — 2 days of high carbohydrate feeding, or carbohydrates download".
3. Target keto diet, includes an additional consumption of carbohydrates before and after training.
4. Enzyme keto diet similar to the standard one, but with a higher percentage of protein in the diet: the relationship between fats, proteins and carbohydrates is 60%:35%:5%.

You need to keep in mind that only on the basis of the standard and of the enzyme diets, there is ample clinical studies. The cyclic and the target keto diet actively practiced among bodybuilders-enthusiasts, but their safety is not confirmed clinically, then next, we will consider only the standard version of the keto diet.

To approximately calculate how much you need to consume protein per day, use a simple formula: 1 gram of protein per 1 kg of weight. That is, if your weight is 80 kg, you should consume 80 grams of protein per day. Then on the basis of the ratio of proteins, fats and carbohydrates we obtain a number that indicates the amount of fat and carbs per day you consume — 300 and 20 grams, respectively. However, it is possible to increase the intake of carbohydrates (but not more than 50 grams per day). If after the adaptation period of approximately 2 weeks — it still feels fatigue and concentration difficulties, try to slowly increase the consumption of carbohydrates, 5 grams a week. Develop a keto diet better off without a hitch, progressively reducing carbohydrate foods in his diet, to make the process of regulation of metabolism more gentle to the body, and so slowly from her to come out. The term keto diet depends on your state of health and the recommendations of your doctor, but in order to follow this diet less than a month makes no sense, because half of this period, if you will go for the adaptation.

A sample menu (choice options)

Breakfast

1. Eggs of two eggs with the bacon in olive oil.
2. Omelette of one egg, and three proteins with mushrooms, spinach and greens, sprinkle of feta cheese.
3. Half the avocado, soft-boiled egg, a slice of smoked salmon and 2 baked in the oven with tomato sauce.

Lunch

1. Turkey baked in yogurt with mushrooms, cheese and vegetables.
2. A piece of baked meat or chicken with a portion of green salad, dressed with olive oil.
3. Spinach salad with grilled shrimp (pieces of salmon, chicken or beef), cubed cheese of your choice, dusted with walnuts and dried cranberries.

Dinner

1. Steak grilled salmon with boiled asparagus or broccoli, pour in the butter.
2. Mediterranean salad with hard-boiled eggs, black olives, cucumbers, feta cheese with olive oil on lettuce leaves.

Snacks

1. Almonds and a smoothie of almond milk with cream cheese or ricotta, a handful of the favorite berries and a pinch of vanilla extract.
2. A handful of dried fruit of your choice.
3. Vegetables sticks (cucumber, celery) with guacamole.
4. Cheese balls of finely grated acute cheese with natural yoghurt, wrapped in chopped pistachios.

Table: carbohydrate content in some products

The product	Portion contains 6 g of carbohydrates
Avocado	1/2 piece
Nuts	30 g
Pine nuts	30 g
The coconut milk	3/4 cup
Coconut (pulp)	1/2 cup of
Almonds	30 g (23 walnut)
Cashews	22 g
Sunflower seeds sunflower	1/4 cup
Pistachios	30 g (47 pistachios)
Hazelnuts	45 g
Yogurt from whole milk	100 ml
Cherry	1/2 cup of
Strawberries	2/3 cup
Blueberries	1/2 cup of
Raspberry	1/2 cup of
Ribes	1/2 cup of
Blueberries	1/3 cup of

Recipes

Roast beef with ginger

Ingredients for 2 servings:

• 2 steaks without the bone, indented in the top of the strips,
• 1 tablespoon extra-virgin olive oil,

• 1 small onion, diced,
• 1 crushed garlic clove,
• 2 small tomatoes, diced,
• 1 teaspoon of ginger powder,
• 4 tablespoons of apple cider vinegar,
• salt, pepper.

1. Pour the oil in a frying pan, brown steaks over medium heat.
2. When both sides are well browned, add the onion, the garlic and the tomatoes.
3. Mix in a cup of ginger, the salt, the pepper and the vinegar, and add, stirring, to the meat.
4. Cover with the lid, lower the heat and cook until the liquid has evaporated.
5. Serve sprinkled with herbs.

Nutritional value per serving: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.

Nutritious cobb salad

Ingredients (2 servings):

• 100 grams of raw ham,
• 4 cherry tomatoes, cut in half,
• 30 grams of blue cheese,
• 2 hard-boiled eggs,
• 2 cups of salad romano,
• half the avocado, diced
• 2 slices of bacon,
• 1 tablespoon extra-virgin olive oil and apple cider vinegar,
• 1 teaspoon of lemon juice and dijon mustard,
• salt and pepper to taste.

Cut the ham into cubes and fry seasoned with olive oil in a frying pan. The eggs cut in slices, the diced cheese. Put all ingredients on a leaf of lettuce in the form of strips. Mix and components of supply verses a salad. Nutritional value per serving: 208 kcal, 8 grams of fat, 3 grams carbohydrates, 31 grams of protein.

If you decide to follow the rules of keto diet

Review the recommendations of the doctors, probably to reach the desired result, and also to avoid possible side effects.

1. Pass a medical examination. This is the first and a "must" that must not be ignored. Keto diet is contraindicated for people with diseases.
2. Carefully read the list of foods allowed — must, in general, can satisfy your preferences to food. If it is the largest in the world, a lover of bananas, pasta and potatoes in a rustic style, it is worth to choose another weight loss system: the renunciation of all the favourite dishes of a time it will be for you too much stress, which certainly should not be to the advantage of your well-being and mood.

3. Try not to schedule the first two weeks of the diet are important foreign affairs and labour acts. Remember that at this time, your body will be reconstructed and operate in slow motion.
4. Organize your time in a manner sufficient for the preparation of the food. Most of the products that are allowed in keto diet requires cooking, especially if you want a bit of diversifying their menu.
5. Do not forget to include in your diet vegetables: spinach, cucumbers, celery. Contain few carbohydrates, but are a source of fibre, which will provide normal functioning of the intestine.
6. Drink at least 8 glasses of pure water a day, to remove the probable smell of acetone, and improve the functioning of the kidneys.
7. Include in your diet the starting point of coconut oil cold pressed: this is the best source of triglycerides is medium length, which can be easily transformed into ketones.
8. Not abbiategrasso afraid to season the food, if you want to: the salt helps to restore the electrolyte balance, which is broken in the keto diet.
9. Be sure to take complex vitamins. Keto-diet is unbalanced and may not provide your body with all the needed materials.
10. If you are actively engaged in sports activities with the aerobic high load, please note that your ability to exercise may be reduced, as well as the keto-diet, the glycogen reserves in the muscles decrease.