Keto diet — a delicious way to ideal figure

All of us, especially women, want to achieve a flawless figure and to be proud to wear revealing clothes. And for most of us, this is a seemingly logical plan of action: eat less — if you don't you are starving, and for the elimination of the fat, it is not a sport. The Problem is that a long can such a regime is impossible, and the completely predictable failure of all the dropped weight back again, plus. To exit from this vicious circle, although it, too, will need discipline and patience, but the result is a smooth, muscular mass is not lost, and the condition of the skin will be improved.

What is a keto diet

It is surprising that the keto diet was originally designed, not for the weight-loss and in the improvement of the situation of children who suffer from epileptic seizures. In 1921, the endocrinologist of the rolling Vodit the first to be noticed is that under the conditions of low-to-high-carb diet, the liver produces ketone bodies, in the same year, on His Wilder called this the diet to keto diet and started to be used in the treatment of epilepsy, and in cases where the medicinal product is not the expected outcome. Soon, the medical staff saw the patients, they have become slimmer and lighter — so the keto diet is to get a new perspective. Currently, the most well-known low-carb diets such as the Atkins diet, paleo diet, etc., and later versions of the keto diet. How does it work?

For most people, the idea of eating fat for weight reduction will seem like a paradox. You have to imagine that the mechanism of the keto-diet, do not forget to how to the human metabolism. Carbohydrates are the primary and most affordable source of energy. The potential revenue of the carbohydrates, the body is no longer able to generate energy for their break down to glucose and is forced to use alternative sources of energy, i.e. fats, that are metabolized by the liver in the form of ketone bodies — a state called ketosis. In the opinion of the many, many diet, keto diet it is not only a powerful tool in the struggle for a slender figure, but also can significantly improve the condition of patients with these diagnoses, such as cancer, Alzheimer's disease, autism, schizophrenia, and depression.

The effectiveness of the keto diet

Taking into account all of the rules of the keto diet gives excellent results. The number of the lost weight in a week can vary from 0, 5 to 2.5, depending on the individual characteristics of the organism. Its effectiveness has convinced a lot of women who are unable to lose weight through other diets keto-diet, it is also very popular among the men and women involved in bodybuilding because they do not lead to the loss of muscle mass.

The advantages and disadvantages of the keto diet

Demonstrated the scientific and the practical — the benefits of this diet include:

1. Proven or not. Condition of ketosis promotes a faster loss of body fat mass in comparison with other foods, for example, nishiiwai.
2. The lack of hunger, which you can eat the foods from the allowed list.
3. The keto diet is not a strict sequence of dishes for you to choose from, and the combination of the product according to your preferences. You just have to respect the General formula of the consumption of fats, proteins and carbohydrates, i.e., 75%:20%:5% and
4. Keto-diet does not lead to the loss of muscle mass. You are going to lose weight at the expense of subcutaneous and visceral fat, and not muscle.
5. The therapeutic and preventive value in relation to diseases such as cancer, Alheimer's disease, epilepsy, depression. Using the keto-diet in the treatment of this disease, you should consult with your health care provider.
6. Low glycemic index foods are allowed in a keto diet, it helps to improve the condition of skin prone to acne.

Since the keto diet has a great effect on the body, change the way of energy, without the negative side also, they did not do:

1. For a comprehensive list of contra-indications (see end of article).
2. The diet is not balanced, so that you will have to undergo a medical examination.
3. During the first 2 weeks your body is going to happen in the metabolic process. Until this process is complete, you may experience fatigue, weakness, and difficulty concentrating.
4. One of the underlying condition of ketosis events — the smell of acetone breath is that it can be you even on a keto diet.
5. In the stores, very limited selection of low carbohydrate foods, ready to eat, so that you will have to take out the food for lunch and snacks with you.
6. Due to the lack in the diet of cereals, fruits and most vegetables possible problem with the intestines.

Plan for keto diet

Table: a list of permitted and prohibited foods

Allowed foods	Foods that you must exclude
The butter and the vegetable oil.	Foods with a low fat content
Meat, fish, seafood	Sugar in all its forms
The price of eggs	Whole grains, wheat products
Nuts	Fruit, dried fruit
The green vegetable, the mushrooms, the tomatoes in a small amount of	The potatoes and other vegetables with a high content of carbohydrates
The berries in a small amount of	Area
Natural milk products other than milk	Maize (corn)
Wine, spirits — rum, brandy, whiskey (no more glasses per day)	Beer and all alcoholic beverages which contain sugar

The preparation of the food and nutrition plan

Keto diet is a low carbohydrate diet with a high content of fat intake, and moderate protein. There are several varieties of this diet:

1. The Standard keto diet involves the intake of fat, protein and carbohydrates in a ratio of 75%:20%:5%.
2. A cyclical keto diet is based on the scheme of the "5 days of food in accordance with the rules of the keto-diet — 2 days of a high carbohydrate food or carbohydrate loading".
3. The target keto diet to include additional carbohydrate intake before and after exercise.
4. The proteins of the keto diet similar to the standard but with a higher percentage of protein in the diet ratio of fats, proteins and carbohydrates is 60%:35%:5%.

Please be aware that only the standard and the protein content of the diet, and have a large-scale clinical studies. The cyclic and targeted keto diet is to actively engage in the body builders enthusiasts, but their safety has not been confirmed clinically so that we will only consider the standard version of the keto diet.

Roughly calculate how much you need to consume protein on a day to day, use the simple formula: 1 gram of protein per 1 kg of body weight. That is, if your weight is 80 kg, you should consume 80 grams of protein a day. Then, on the basis of the ratio of protein, fat and carbs to get the fat and carbs a day you need to consume — 300, 20 g, or, However, an increase in the consumption of carbohydrates, but not more than 50 grams per day). If, after an adaptation period of about 2 weeks, and you still feel fatigue and a trouble with concentration and try to slowly increase the carbohydrate intake by 5 grams per week. To start the keto diet is better to slowly, gradually reducing the starchy foods in the diet to help the process of reconstruction of the metabolism of the most gentle for your body, and slow to get out of it. The duration of the keto diet has on your health and the advice of your doctor, but in order to comply with this diet for less than a month ago doesn't make sense, because half of the time will be spent on a accommodation.

A sample of the menu (options for selection)

Breakfast

1. Two fried eggs with your bacon in the olive oil.
2. Omelet with one egg and three of the proteins, wild mushrooms, spinach and herbs, topped with feta cheese.
3. Half an avocado, a soft boiled egg, a slice of smoked salmon, and 2 of the roasted tomato.

Lunch

1. Turkey, baked in yogurt with mushrooms, cheese and herbs.
2. A piece of the roast or to a chicken meat with a green salad, dressed with olive oil.
3. Spinach salad with shrimp on the grill (the slices of salmon, chicken, or beef), cubes of cheese to choose from, sprinkled with walnuts and dried cranberries.

Dinner

1. Steak grilled salmon with cooked asparagus or broccoli drizzled with butter.
2. Mediterranean style salad with boiled eggs, olives, cucumbers, feta cheese with olive oil on the salad.

Snacks

1. Almond-berry smoothie made with almond milk, with cottage cheese or ricotta cheese, a handful of your favorite berries and a dash of vanilla extract.
2. A handful of nuts to choose from.
3. Vegetable sticks (cucumber, celery) with guacamole.
4. Cheese balls of finely grated sharp cheese, natural yogurt, obalanya, in the chopped pistachios.

Table: the content of carbohydrate in some of the products

The product	The section that contains 6 g of carbohydrate
Avocado	1/2 of a Piece of
Nuts	30 g of the
Pine nuts	30 g of the
Coconut milk	3/4 of a Cup of
Coconut (pulp)	1/2 Cup
Almonds	30 mr (23 nuts)
Cashew nuts	22 g of the
Sunflower seeds	The cup of 1/4 of the
Pistachio nuts	30 g (47 pistachios)
Hazelnuts	45 g
Yogurt from full-fat milk	100 ml
Cherry	1/2 Cup
The berries	2/3 of a Cup of
Cranberry	1/2 Cup
The award	1/2 Cup
Blackberries	1/2 Cup
Blueberries	1/3 of a Cup of

Recipes

Ginger roast beef

Ingredients for 2 servings:

• 2 steak (boneless), cut from the top of the straps
• 1 tablespoon olive oil

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

1. Pour the oil in a frying pan, brown the steaks over medium heat.
2. When both sides are well browned, add the onion, garlic, and tomatoes.
3. Mix in a Cup of the ginger, the salt, the peppercorns, and the vinegar, add mixture to the meat.
4. Cover, reduce heat, and simmer until the liquid evaporates.
5. Serve sprinkled with the herbs.

The nutritional value of one serving: 370 calories, 27 g fat, 7 g of carbohydrates, and 46 grams of protein.

Nutritious Cobb salad

Ingredients (for 2 servings):

• 100 grams of ham,
• 4 tomatoes, cut in half
• 30 grams of blue cheese
• 2 boiled eggs,
• 2 cups of Romaine lettuce,
• half an avocado, diced,
• 2 slices of bacon,
• 1 tablespoon of olive oil and apple cider vinegar
• 1 teaspoon of lemon juice, and Dijon mustard,
• salt and pepper to taste.

Cut the ham cubes and toast them, spread the olive oil in a frying pan. The eggs cut into slices, cheese cubes. Put all the ingredients for a salad, of leaves, in the form of a strip. Mix together the ingredients for the filling and pour over the salad. The nutritional value of one serving: 208 calories, 8 g fat, 3 g carbohydrates, 31 grams of protein.

If you want to follow a keto diet

Refer to the recommendations of the physicians to more quickly achieve the desired result, and in order to avoid the possible side-effects.

1. Undergo a medical check-up. This is the first and mandatory point of the programme, which should not be overlooked. Keto diet it is contraindicated for those with certain medical conditions.
2. Please read carefully the list of allowed foods — there is a need in general to fit your food preferences. If you're the world's biggest fan of wine, spaghetti and potato wedges, if you need to select the second weight loss system: the rejection of all of your favourite foods you will soon become overwhelmed with the stresses of life that will benefit your health and mood.

3. Then, the plan for the first two weeks of a diet is not an important Matter, and the work of the endeavor. Don't forget that during this time, your body will adjust, and operate in slow motion.
4. Plan your time so that it was not enough for cooking. Most of the foods on keto diets require cooking, especially if you want to add some fun to your menu.
5. Don't forget to include in your diet are green vegetables: spinach, cucumber, celery. They contain few carbohydrates, but they are a source of fiber, in order to ensure the normal functioning of the intestines.
6. Drink at least 8 glasses of pure water a day to eliminate any odor of acetone, and improve the functioning of the kidneys.
7. Include in your diet to the quality of the coconut oil is cold-pressed: this is the preferred source of triglycerides, of medium length, which can be converted into ketones.
8. Don't be afraid to season your food if you want to be: the salt, which helps to restore the balance of electrolytes is disturbed on a keto diet.
9. Be sure to take a vitamin-mineral complex. Keto-diet is unbalanced and does not provide your body with all the essential nutrients.
10. If you are active in sports with a high aerobic load, keep in mind that your training capacity can be reduced, such as in a keto diet are the glycogen stores of the muscle, respectively.