Now for weight loss developed diets, including ketogenic. It is worth noting that initially it was considered therapeutic and was prescribed for epilepsy in children, treatment of Parkinson’s disease and even some types of cancer. Now this diet is very popular among bodybuilders and those who want to lose weight.
What is keto diet
The ketogenic method involves the use of large quantities of food with animal fats, proteins and low carbohydrates. The energy in such a diet the body gets not from glucose, as a result of the breakdown of fats. The ketogenic diet causes the body in ketosis – a condition in which the quantity of ketone bodies in the body is significantly increased. It burns fat but not muscle damage. This explains the popularity of the ketogenic diet in bodybuilding for drying the body. It has its own rules.
The essence and the General principles of dieting for weight loss
To lose weight, you must follow these rules:
- Calculate how much is the energy value of standard daily ration. Based take the average result three or four days. From the figures we need to subtract 500-700 calories. This is the maximum daily caloric intake when dieting.
- Any alcohol used in a ketogenic weight loss prohibited. It gives an additional burden on the authorities.
- If possible, better start a diet during the lowest traffic periods, such as vacation.
- Patient cryptogenic epilepsy, gout, cancer or any other disease, as well as the child before starting the ketogenic diet be sure to consult with your doctor. He will check if there are any medical contra-indications for fasting. The same applies to any disease in remission.
- Ketogenic diet for adults involves a complete rejection of carbohydrates: starchy foods, sweet cereals. Vegetables do not fall in the list of categorically prohibited products, but they have a hard limit. Per day when dieting are allowed to eat 200 grams of green. A day into the body must come no more than 10% carbs.
- When diet into four parts natural healthy fats the body must obtain one of the proteins.
- Diet assumes food in small portions.
- While the ketogenic weight loss you should drink a lot of water, not less than 2.5 liters per day.
- A strict diet, so the slightest violation of can bring the effect to a minimum.
Types of keto diets
There are such types of ketogenic food systems:
- The standard diet. The easiest ketogenic mode, which provides for the waiver of any carbohydrate, except for fiber in minimal quantity. A great option for people leading a sedentary lifestyle.
- Cyclic diet. Adhering to it, you need to alternate the fasting stages with carbohydrate. This diet is the most effective. It will suit those men and women who strenuously exercise, but I feel that is not standard or targeted ketogenic scheme does not provide maximum performance.
- Targeted diet. Provides for the use of carbohydrates in a short period, usually up to a cardio workout and immediately after. They provide energy, but do not violate a state of ketosis. Suitable for people who have a low-carb diet leads to a drop in performance.
A list of products that can
Their menu for the diet you will be easier to make, guided by the data of the table. There are loads of great recipes and allowed foods.
Sample menu for a week
The table presents one of the variants of the diet, ideally for 7 days American diet for weight loss:
|Two fried eggs with bacon or bacon, coffee.||Soup with celery, beef steak, salad with fried mushrooms, cucumbers, cabbage.||50 g of nuts.||Boiled chicken fillet with tomato.|
|Cheese, soft-boiled egg, ham, tea.||Borscht with sour cream, pork, oven baked, fried zucchini.||A slice of cheese, tomatoes.||Grilled chicken, broccoli, steamed, tea.|
|2 boiled sausages, fried eggplant, coffee.||Vegetable soup, processed cheese, pork chop, salad with NAPA cabbage, herbal broth.||Cheese and a few olives.||Boiled fatty fish, lettuce, tomato and cheese.|
|Scrambled eggs with sausage, salad with cauliflower and cucumber, tea.||Chicken soup, roast beef, meat salad.||Cheese, tomato or cucumber.||Fried cod, lettuce, tea.|
|Scrambled eggs with tomatoes, tea.||Soup with beef, fried zucchini, cabbage.||Cheese.||Veal, baked with mushrooms, cucumber, tomato, tea.|
|Scrambled eggs with ham, cheese, tea.||The ears, a piece of roasted pork, arugula salad, cucumber, Parmesan.||Ayran, sour fruit.||Boiled chicken with steamed vegetables.|
|3 sausages, canned mushrooms||Beef stew, baked chicken, cucumbers, tomatoes.||A glass of milk, 50 g of walnuts.||Baked salmon, tuna salad, eggs, tomatoes, celery.|
Contraindications for ketone diet
Ketogenic you should observe people with the disease:
- the liver and kidneys;
- endocrine (diabetes and other metabolic disorders);
- the heart, blood vessels;
- cerebrovascular and lipid.
In compliance with the ketogenic diet in adults may have adverse feelings:
- excessive fatigue;
- violation of the chair;
- lowering the acidity of the blood.
Video: sports diet for fat burning
Reviews and results
Tanya, 27 years: I am a man of sports, so the ketogenic diet is recommended by his time Lyle McDonald, I was interested for drying the body. Frankly, I doubted its effectiveness, but decided to try it. Stick to your diet very easily, although portions had to be reduced. For a week I took off as much as four kilograms.
Irina, 39 years: On a ketogenic diet first heard at the Oncology clinic, when he passed the examination with suspected cancer. The diagnosis was not confirmed, but the diet I have adopted and tried. Thanks to her, I dropped 7 pounds. Didn’t even know that my age can be so hard to lose weight.
Olya, 24 years: I love the diet because I always want to be in good shape. Recently tried the ketogenic. The result I liked, in a week I have lost 5 pounds. Never felt hungry, made a very hearty Breakfast, hearty lunch. With such a variety of fatty foods those that contain carbs, I forgot to think.