In order to lose weight, many people who have lost their way have driven themselves to a tough framework and have limited themselves as far as possible in diet.Today, science has already successfully demonstrated that they can lose weight due to sufficient fatty foods, and it does not make sense to escape fats that have long been regarded as the culprits of obesity.
What is a keto diet for weight loss
Dr.Joseph was able to achieve a really revolutionary breakthrough in nutrition.With the help of numerous studies, he came to the conclusion that fats are not only useful for our body, but also help to successfully lose weight and to make important indicators normal.
Its power supply system differs greatly from all programs that are presented in the field of nutrition today.
Everyone has been used to the fact that they have to limit themselves to the acceptance of carbohydrates and fats and increase the protein consumption greatly.As you know, the latter break open and the body spends many calories for their processing.
However, the doctor offers a completely new vision in nutrition
Consume a large amount of fats so that the body draws energy from these nutrients.
It focuses on another energy source for us - on ketones.When we stop getting glucose, our body is looking for alternative opportunities to get it.Keton bodies are exactly the additional or alternative resource that replace glucose and provide us with the necessary energy.They are formed when you urgently need glucose, and if you restrict the carbohydrates, the number increases so that you can easily endure a diet and lose additional pounds.
The doctor published a detailed description of his diet 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 get to know the basic principles of this system:
- Your food is based on fats.Your mass should be about 70% or 80% of the daily diet.At first glance, this may seem unreachable, but in fact there is nothing complicated.If you put together your menu, you will regulate and adapt the number yourself.If you have eaten less fat than you need during meals, you can add them to the next meal.
- Protein consumption has its own framework and its own restrictions.Ideally, you shouldn't eat more than 1 gram of protein per kilogram of muscle mass.Please note that we talk about muscles and not about the mass of the entire body.This is the average indication of this nutrient, from this number that is most common on diet.
- Carbohydrate restriction.This may be one of the most difficult rules, but it should be noted immediately that the lack of this nutrient is not perceived as difficult as with other electricity supply systems.The average number of this nutrient should be reduced up to 20 grams per day!In rare cases, you can afford a little more, but remember that you have to return to this figure the next day.
Let us live in more detail in the last cibus.Based on its daily amount, you can divide this power supply system into three types: standard nutrition, destination and cyclical.The first option is the most common type of this diet with 20 grams of carbohydrates per day.The second type of this diet implies an increase in nutrients, but only if you practice long and exhausting training, you need a source of carbohydrates to compensate for lost glucose.And the last version of the diet implies the addition of additional carbohydrates to the usual menu when the body is exhausted and has to be fueling.Such a moment determines every person.
As in any electricity 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 usually shown by the appearance of constipation and flatulence.If you have suffered from such diseases in front of the diet, it is better that you choose another nutrition plan.
- Be sure to check the iron level in the body in front of the diet.Since they consume many of the iron, their iron level should not exceed the permissible standards.Otherwise it is categorically impossible to start a diet.The surplus of this mineral has a negative effect on the functioning of the liver, kidneys, heart and bladder.
- There is also individual intolerance to fat.Usually this is a result of diseases of the hepatobilian system that lead to a violation of fat absorption.Such people have a lack of digestive enzymes, and it is extremely difficult for them to follow such a power plan.
In any case, it is best to consult a doctor before you follow this current scheme and carry out all tests.
Before you sit on a diet, you have to determine the muscle mass level to correctly calculate the standard of the used protein.There are many options for such a diagnosis, but first you have to find out your percentage of fat mass.It can be calculated using special devices or with the formula.However, the first method is even more precise.If fat indicators exceed more than 30%, this is already an excessive weight or obesity, and they urgently need food.
After knowing these indicators, it will not be difficult for you to calculate the muscle mass.This can be done with numerous online bag computers.The body fat computer has proven itself.It not only shows the percentage of fat, but also the dry muscle mass.
You can use a simple formula for counting:
Body weight - body weight*(percentage of fat/100).
So if your weight is about 90 kilograms and the percentage of fat is up to 30%, your formula looks like this:
90–90*(30%/100) = 63. Your protein standard per day should be 63 grams!
Products to be allowed on Keto diet: List
What you really don't have to do on a keto diet is starved.Fortunately, the list of products that can be included in your diet is quite extensive.This is the perfect menu for lovers of meat and fat products.
Overall, all products can be divided into different categories on this food pattern: meat products, fish, butter and fats, dairy products, nuts and seeds, vegetables and fruit.The last category is of course not full in the number of permissible products, but it is still available in her diet.
One of the main rules - the thicker the product, the better for nutrition, and you do not have to put yourself in your diet by introducing more fats.From meat from select pork or duck made of fish salmon.And if you include cottage cheese, sour cream, cheese in your diet, then only fat.We don't drink coffee with milk, but with a fat content of 20%-30%.
Don't forget to add the egg bacon or sausage to choose the right amount of fat.
A pleasant bonus for such a power supply system is a refueling of vegetable salads.Now you can not only recharge with vegetable oils, but also with mayonnaise because it contains a lot of fats.You can also pay attention to other petrol stations provided.The main thing is that your composition does not contain carbohydrates.Be sure to read the composition when you are ready -petrol stations.
If you want sweets, it is entirely possible to add the sweetener to your diet - fat hut cheese, fat sour cream or coconut oil plus sweetener - and you will remember the forgotten taste of sweet.
This power supply system also assigns the use of meat and fish canba.You can eat pastes, sayings, cod liver and much more without going beyond the scope of the nutrients.
Everything that is contained in the list of permissible products is possible, but under an important state: You carefully control proteins, fats, carbohydrates in order not to overtake proteins and carbohydrates.
To correctly carry out calculations, be sure to start an electronic diary or a notebook in which you record everything and kitchen scales to correctly determine all products.This is important because the success of your diet depends on it!
The main error when losing weight is the complete lack of control of the oaths.Some include a lot of meat, fish and cheese to get excess, proteins, others forget that carbohydrates are also contained in nuts and seeds.
Keto diet for vegetarians
Since this diet is based on the great use of meat products, what about the vegetarians who want to follow this nutrition plan?There is a way out!With the right approach, people who do not eat animal feed can adhere to this nutrition plan.You should make a lot more corrections for your diet.
The main task is to reduce the consumption of carbohydrates, and, as you know, you have in muesli and legumes that are the main part of the vegetarian diet.You also have to forget flour, even the most useful, and limit the use of fruit and vegetables.To insert more fats into your diet, you have to consume more nuts and seeds.Of course, natural oils are the perfect fat sources.You can safely include Avocado from fruits.However, it should be remembered that such a power supply system is only suitable for adults and healthy people, but patients, young people and children definitely need medical advice.
Alcohol on keto diet
There is no direct ban on using strong drinks for this diet.However, before you include alcohol in your diet, you should definitely find out the content of carbohydrates.
Of course, it is best to avoid sweet drinks - sweet or half -operated wine, champagne, alcohol.Avoid various cocktails, it can contain a lot of sugar in your composition.
What it is worth paying attention to this are 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, prefer it to the light and choose dry varieties from wines.
It is extremely important to take the nutrients into account from these drinks and to produce them in their calculations so that they control the level of their consumption.
Keto diet menu for every day: recipes with BJU calculation
Follow this electricity supply system, you have to understand an important thing - there is no menu for losing weight because each diet is selected based on the individual needs of a person, weight and muscle mass.Therefore, you have to arm yourself with knowledge and manufacture your menu yourself if you have all the details described above.
First look at the breakfast on 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 because they receive a decent part of fats, a share of proteins and practically no 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, you can afford 100 grams of grease hut cheese (30% fat) +50 grams of fat Sauer cream (25% fat) and add the sweetener.Drink tea or coffee+30 ml fat cream (30% fat) and we get the outputKBJU 445/16/42/4
You can experiment yourself by adding new ingredients to breakfast.If the number of fat has to be increased, add more oil or cream.If you have to reduce proteins, use fewer eggs.
As a sandwiches on such a power supply system, you can use the following systems:
- Cheese+cod liver
- Cheese+fat paste (pork or goose)
- Cheese+butter (of course all without bread)
- Cheese+peanut paste (here you have to monitor carbohydrates, they are available in peanuts).
Now we are going to dinner and we talk about this meal.Good news is that you can use soups on fatty meat breasts, but of course without potatoes, muesli and pasta.Kohl and patch beans are their best friends in such soups.
Option 1
Cabbage soup with cabbage on a strong 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 technology, about 100 grams, and we getKBJU 761/19/74/5.
Option 2
Another option with broth and salad.To prepare a salad, you need 100 grams of lettuce leaves, 100 grams of avocados, 50 grams of cooked chicken, nuts (use cedar) about 10 grams and 15 grams of vegetable oil.Now let's take a lookKBJU 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 tomatoes+15 grams of vegetable oil).Due to the fact that the duck contains many fats, we will getKBJU 756/22/68/13
During dinner you can adapt the number of necessary nutrients, but make sure that you still have a window for a dinner.
Option 1
Cabbage soup with cabbage on a strong 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 technology, about 100 grams, and we getKBJU 761/19/74/5.
Option 2
Another option with broth and salad.To prepare a salad, you need 100 grams of lettuce leaves, 100 grams of avocados, 50 grams of cooked chicken, nuts (use cedar) about 10 grams and 15 grams of vegetable oil.Now let's take a lookKBJU 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 tomatoes+15 grams of vegetable oil).Due to the fact that the duck contains many fats, we will getKBJU 756/22/68/13
During dinner you can adapt the number of necessary nutrients, but make sure that you still have a window for a dinner.
Option 1
100 grams of fried salmon, green leaf salad (100 grams) seasoned with vegetable oil (10 grams).We getCalories/proteins/fats/carbohydrates 322/22/25/1
Option 2
A cup of beef broth (300 ml) +20 grams of fat butter (throw them into the broth) +1 a cooked egg.calculationCalories/proteins/fats/carbohydrates 358/16/32/1
Option 3
Green olive salad (100 grams, use olives without bones)+lettuce leaves (100 grams) +20 grams of cheese+10 ml vegetable oil.In totalCalories/proteins/fats/carbohydrates 332/7/33/1
Certainly there will be a lot of worries about what to do if it is not possible to add the right amount of fats in your diet.During the breaks between food you can use snacks that contain the maximum number of these nutrients.
Here are examples of such a snack, which is also referred to as a keto bomb.They cook them themselves. Calculate calories/proteins/fats/carbohydrates and freeze portions in small shapes.For example:
- Coconut oil+butter+butter
- Coconut oil+cocoa+butter+peanut paste
In principle, you can create your own recipes that are based on permitted ingredients and add other components.You can add a few berries, nuts, seeds.
To get your fat standard, it is good to drink tea or coffee with coconut oil or cocoa.The main thing is not forgotten to calculate these fat sources.
Question/answer:
- Why don't I lose weight at Keto diet?
This is one of the most common problems in this power supply system.It is extremely important to calculate the number of nutrients eaten correctly and precisely.Some products contain carbohydrates that you may not even suspect.It is therefore quite possible that you have no real restriction of the carbohydrates.It is very important not to eat much protein - an exceptionally permissible norm! - Do you need a calorie deficit with a diet?
If you think you can eat so many fat products, then you are wrong.On average, with a mobile lifestyle, about 2,200 calories per day.During this performance plan, it is recommended to reduce the high speed by a maximum of 30%.You can reduce your diet by 10% or 20%, you still lose weight, if a little slower.At the same time, not only pursue the calorie content, but also the nutrient fully. - How fast is the weight for the keto diet?
Weight loss is extremely individual and depends on many factors.It is likely that your body will be rebuilt in the first few weeks of nutrition and the weight is absolutely normal.In any case, do not expect fast results, since this diet changes not only to weight loss, but also lifestyle. - Keto diet How can you enter ketosis?
Since the essence of this technique is exactly that the body enters the ketogenic state, you must strictly observe all the rules of nutrition and the parts of the nutrients used.With the proper compliance with the power program, you will enter ketosis within a week. - Detachment to the keto diet
In this power supply system, breaks are very rare.This is due to the fact that you will not experience hunger because the diet will be nutritious and diverse.In principle, this is the only diet that can be successfully practiced during the holidays and festivals. - Stars on keto diet
This revolutionary diet has found a large number of supporters in Hollywood.Celebrities like Kim Kardashian, Holly Berry, Adrian Lima and Megan Fox successfully follow this plan of power.
Keto diet is not only a great way to lose additional pounds, but also to completely change the way of life.The most important rule is to clearly adhere to the rules and recommendations, and then the results will not come for long.If Keto diet has already become your usual way of life, let us know your results and secrets.Let's lose weight together.