More recently, to lose weight, many people who have lost their course, led to a hard frame and limited themselves as much as possible in nutrition.Today, science has already demonstrated successfully that it can lose weight consuming enough fatty foods, and it makes no sense to deprive themselves of fats that have been considered guilty of obesity for a long time.
What is a keto diet to lose weight?
Dr. Joseph was able to make a truly revolutionary advance in dietary.With the help of numerous studies, it concluded that fats are not only useful for our body, but also help losing weight successfully, which provides normal vital indicators.
Its energy system is very different from all the programs that are presented today in the field of dietary.
Everyone has been accustomed for a long time to lose weight, must be limited to the acceptance of carbohydrates and fats and sharply increase protein consumption.As you know, the latter broke extremely slowly and the body spends many calories in its processing.
But the doctor offers a completely new vision in dietary
It consumes a large number of fats so that the body extracts energy from these nutrients.
It focuses on another energy source for us, on ketones.When we stop obtaining glucose, our body is looking for alternative ways to obtain it.Ketones of ketones are exactly the additional or alternative resource that will replace glucose and provide us with the necessary energy.They are formed when you need a glucose to a large extent, and as carbohydrate restrictions, their number increases, allowing you to easily endure a diet and lose extra kilos.
The doctor published a detailed description of his nutrition and all the details and subtleties in his book, which is very popular and has already helped many people get rid of obesity.
We will familiarize ourselves with the basic principles of this system:
- Your food is based on fats.Its mass should be approximately 70% or 80% of the daily diet.At first glance, this may seem unattainable, but in fact there is nothing complicated.When compiling your menu, you will regulate and adjust your number.If you ate less fat during meals than you need, you can add them to the next meal.
- Protein consumption has its own frame and restrictions.Ideally, you should not eat more than 1 gram of protein per kilogram of muscle mass.Keep in mind that we are talking about muscles, and not about the mass of the whole body.This is the average indication of this nutrient, it is of this figure that the people who are in a diet repel more frequently.
- Carbohydrate restriction.This is perhaps one of the most difficult rules, but it must be taken into account immediately that the lack of this nutrient will not be perceived as difficult as in other energy systems.The average number of this nutrient should be reduced to 20 grams per day!In rare cases, you can afford a little more, but remember that the next day you need to return to this figure again.
Let's come with more detail about the last Cibus.According to its daily amount, you can divide this energy system into three types: standard, objective and cyclic nutrition.The first option is the most common type of this diet with 20 grams of carbohydrates per day.The second type of nutrition of this type implies an increase in nutrients, but only if you practice long and exhausting training, then it needs a source of carbohydrates to compensate for lost glucose.And the latest version of the diet implies the addition of additional carbohydrates to the usual menu when the body is exhausted and needs to be replenished.Such moment each person determines for herself.
As in any energy system based on restriction methods, there are contraindications here:
- The main problem of this technique is the low presence of fiber in the diet, which threatens the digestive failure.This is generally manifested by the appearance of constipation and flatulence.If you suffered such diseases before diet, then you better choose another nutrition plan.
- Be sure to verify the iron level in the body before the diet.Since you will consume many iron -rich products, your iron level should not exceed permissible standards.Otherwise, it is categorically impossible to start a diet.The excess of this mineral negatively affects the functioning of the liver, the kidneys, the heart, the bladder.
- There is also individual fat intolerance.In general, this is a consequence of diseases of the hepatobiliary system, which leads to a violation of fat absorption.These people have a shortage of digestive enzymes and is extremely difficult for them to follow that power plan.
In any case, it is better to consult a doctor before following this energy scheme and perform all the tests.
Before sitting on a diet, it is necessary to determine the level of muscle mass to correctly calculate the protein standard consumed.There are many ways for such diagnoses, but, in the first place, you must find out its percentage of fat.It can be calculated using special devices or using the formula, however, the first method is even more precise.If fat indicators exceed more than 30%, then this is already considered an excessive weight or obesity, and must urgently participate in food.
Now that you know these indicators, it will not be difficult for you to calculate muscle mass.This can be done using numerous online calculators.The calculator of the body fat calculator has been demonstrated.It indicates not only the percentage of fat, but the dry muscle mass.
You can use a simple formula to count:
Body weight - Body weight*(Fat percentage/100).
So, if its weight is approximately 90 kilograms, and the percentage of fat is up to 30%, then its formula will be seen as follows:
90-90*(30%/100) = 63. Then your protein standard must be 63 grams!
Products allowed in the keto diet: list
What you really don't have to do with a keto diet is to starve.Fortunately, the list of products that can be included in your diet is quite extensive, and for lovers of meat and fatty products, this is the perfect menu.
Conditionally, all products in this food pattern can be divided into several categories: meat products, fish, butter and fat, dairy products, nuts and seeds, vegetables and fruits.The last category, of course, is not full of the amount of products allowed, but, nevertheless, it is still present in its diet.
One of the main rules: the more the product shouts, the better for the diet, and does not have to click your head on how to introduce more fats in your diet.Of meat, select pork or duck, fish - salmon.And if you include cottage cheese, sour cream, cheese in your diet, then only fat.We do not drink coffee not with milk, but with a fat content of 20%-30%.
Do not forget to add bacon or sausages to eggs to mark the correct amount of fat.
A pleasant bonus in this energy system is a resupply of vegetable salad fuel.Now it can reproduce them not only with vegetable oils, but also with mayonnaise, because it contains many fats.You can also pay attention to other service stations ready to measure, the main thing is that its composition does not contain carbohydrates.Be sure to read the composition when you buy prepared service stations.
If you want sweets, then it is quite possible to add the sweetener to your diet: cottage cheese, sour cream or coconut oil more sweeteners, and you will remember the candy's forgotten taste.
This energy system also supports the use of meat and fish.You can eat pasta, sprats, cod and much more without going beyond the reach of nutrients.
Everything that is included in the list of allowed products is possible, but in an important condition: carefully controls proteins, fats, carbohydrates, not to stir more protein and carbohydrates.
To correctly perform the calculations, be sure to start an electronic newspaper or a notebook where you will record everything, and the kitchen scales to correctly determine all the products.This is important, since the success of your diet depends on it!
The main error of losing weight is the complete lack of control of the eaten.Some include a lot of meat, fish and cheese, excess, proteins, others forget that in nuts and seeds, in addition to fats, carbohydrates are also contained.
Ketroin diet for vegetarians
Since this diet is based on the great use of meat products, what about vegetarians who want to follow this nutrition plan?There is a way out!With the correct approach, people who do not eat animal foods can adhere to this nutrition plan.It is true that they should make many more corrections to your diet.
The main task is to reduce the consumption of carbohydrates, and they, as they know, prevail in cereals and legumes, which are the main part of the vegetarian diet.You will also have to forget the flour, even the most useful, and limit the use of fruits and vegetables.To introduce more fats in your diet, you must consume more nuts and seeds.Well, of course, natural oils are the perfect sources of fat.From fruits, you can safely include avocado in your energy plan.However, it should be remembered that this energy system is only suitable for adults and healthy people, but patients, adolescents and children definitely need a doctor's office.
Alcohol with keto diet
There is no direct prohibition of the use of strong drinks in this diet.But before including alcohol in your diet, you must definitely discover the content of carbohydrates.
Of course, it is better to avoid sweet drinks: sweet or semi -Sweet, champagne, liquors.Also avoid several cocktails, there may be a lot of sugar in its composition.
What is worth paying attention is strong drinks: cognac, vodka, rum, tequila, whiskey, brandy, gin.The content of carbohydrates in such drinks is minimal.If you really want to drink beer, give preference to light and choose dry wines.
It is extremely important to take into account the nutrients of these drinks and make them in their calculations, so it will control the level of their consumption.
Keto diet menu for every day: recipes with Bju calculation
After this energy system, you must understand an important thing: there is no menu to lose weight, since each diet is selected according to the individual needs of a person, their weight and muscle mass.Therefore, you will have to arm yourself with knowledge and make your menu yourself, given all the details we described above.
First, consider breakfast in the keto diet:
Option 1
2 fried eggs, 30 grams of cheese, a cup of coffee with 10 grams of coconut oil.Kbju will be 427/23/37/1
This is a great breakfast, since you get a decent portion of fats, a part of proteins and practically do not get carbohydrates.
Option 2
And here is a great option with eggs.Fry 2 eggs with bacon (30 grams), drink coffee with 10 grams of coconut milk and getKBJU 415/21/36/1
Option 3
If you really want sweets, then you can pay 100 grams of kitten cheese (take 30% fat) +50 grams of sour cream (25% fat) and add the sweetener.Drink tea or coffee+30 ml of fat cream (30% fat) and we take the exitKBJU 445/16/42/4
You may experiment by adding new ingredients to breakfast.If the amount of fats should be increased, add more oil or cream, if you need to reduce proteins, use less eggs.
As sandwiches in this energy system, you can use the following schemes:
- Cheese+liver cod
- cheese+fat paste (pork or goose)
- cheese+butter (of course, all this without bread)
- Cheese+peanut paste (here you need to monitor carbohydrates, they are available in peanuts).
Now let's have dinner and talk about this meal.The good news is that you can wear soups in fatty meat broths, but, of course, without potatoes, cereals and paste.The cabbage and patch beans are their best friends in such soups.
Option 1
Cabbage soup with cabbage in a bold pork broth.To do this, we need 250 ml of finished pork broth, add 100 grams of cabbage there and cook until they are cooked.We add fried pork to this technique, about 100 grams, and we haveKBJU 761/19/74/5.
Option 2
Another option with broth and salad.To prepare a salad, you will need 100 grams of salad leaves, 100 grams of avocados, 50 grams of boiled chicken, nuts (use cedar) approximately 10 grams and 15 grams of vegetable oil.Now let's seeKbju such lunch: 698/22/63/12
Option 3
Take 100 grams of baked duck and make a salad (avocado 100 grams+20 grams of cheese+100 grams of tomato+15 grams of vegetable oil).Due to the fact that the duck contains many fats, we will obtainKBJU 756/22/68/13
During dinner, you can adjust the necessary amount of nutrients, but be sure to have a window for a night dinner.
Option 1
Cabbage soup with cabbage in a bold pork broth.To do this, we need 250 ml of finished pork broth, add 100 grams of cabbage there and cook until they are cooked.We add fried pork to this technique, about 100 grams, and we haveKBJU 761/19/74/5.
Option 2
Another option with broth and salad.To prepare a salad, you will need 100 grams of salad leaves, 100 grams of avocados, 50 grams of boiled chicken, nuts (use cedar) approximately 10 grams and 15 grams of vegetable oil.Now let's seeKbju such lunch: 698/22/63/12
Option 3
Take 100 grams of baked duck and make a salad (avocado 100 grams+20 grams of cheese+100 grams of tomato+15 grams of vegetable oil).Due to the fact that the duck contains many fats, we will obtainKBJU 756/22/68/13
During dinner, you can adjust the necessary amount of nutrients, but be sure to have a window for a night dinner.
Option 1
100 grams of fried salmon, green leave salad (100 grams) seasoned with vegetable oil (10 grams).We getCalories/proteins/fats/carbohydrates 322/22/25/1
Option 2
A cup of meat broth (300 ml) +20 grams of fatty butter (take it to the broth) +1 a boiled egg.CalculationCalories/proteins/fats/carbohydrates 358/16/32/1
Option 3
Green olives (100 grams, use boneless olives)+salad leaves (100 grams) +20 grams of cheese+10 ml of vegetable oil.TotalCalories/proteins/fats/carbohydrates 332/7/33/1
Surely many will worry about what to do if it is not possible to include the correct amount of fats in their diet.In the breaks between food, you can wear snacks that contain the maximum number of these nutrients.
Here are examples of such a snack that is also called keto-bomba.Kitchen themselves, be sure to calculate calories/proteins/fats/carbohydrates and freeze portions in small molds.For example:
- Coconut oil+butter+butter
- coconut oil+cocoa+butter+peanut paste
In principle, you can create your own recipes based on allowed ingredients and add other components.You can add some berries, nuts, seeds.
To obtain your fat stand, it is good to have tea or coffee with coconut oil or cocoa oil.The main thing, do not forget to calculate these sources of fat.
Question/Answer:
- Why am I losing weight in the keto diet?
This is one of the most common problems in this energy system.It is extremely important to calculate correctly and precisely the number of nutrients that are eaten.Some products contain carbohydrates that may not even suspect, so it is very possible that it does not have a real carbohydrate restriction.It is very important not to eat a lot of protein, an exceptionally permissible norm! - Do you need a calorie deficit with a diet?
If you think you can eat so many fatty products, then you are wrong.On average, with a mobile lifestyle, about 2200 calories are needed per day.While this energy plan continues, it is recommended to reduce its high speed by a maximum of 30%.You can reduce your diet by 10% or 20%, you will still lose weight, although a little slower.At the same time, be sure to follow not only the calorie content, but also the nutrient balance. - How fast is the weight to the keto diet?
Weight loss is extremely individual and depends on many factors.It is likely that in the first weeks of the diet it will be rebuilt and the weight is maintained, this is absolutely normal.In any case, do not expect rapid results, since this diet is aimed not only to weight loss, but also to change the lifestyle. - Keto diet How to enter ketosis?
Since the essence of this technique is precisely that the body enters the ketogenic state, for this you must strictly observe all the diet rules and the proportions of the nutrients consumed.With the proper compliance with the energy program, you will enter cetosis within a week. - Detachment in the keto diet
In this energy system, the breakdowns are very rare.This is due to the fact that it will not experience a feeling of hunger, since the diet will be nutritious and diverse.In principle, this is the only diet that can be practiced successfully during vacations and parties. - Stars in the keto diet
This revolutionary diet has found a large number of adherents in Hollywood.Celebrities such as Kim Kardashian, Holly Berry, Adrian Lima and Megan Fox successfully follow this power plan.
Keto Diet is an excellent way not only to lose kilos of more, but also completely change the way of life.The most important rule is to clearly follow the rules and recommendations, and then the results will not be long to arrive.If the keto diet has already become its usual way of life, be sure to share with us its results and secrets.We lose weight together.