Keto diet for weight loss
In the fight against hateful fat deposits, all means are good. In order to effectively lose weight over a fast period of time, you should limit the food in high-calorie foods. Also, the discharge of a large number of extra pounds is affected by regular exercise.
There are a lot of techniques that help improve metabolic processes. In this material, let's look at the so-called ketogenic diet, whose main goal is to lose weight by reducing carbohydrates in the diet and increasing fat. Also, before starting this restriction, we will become acquainted with the basic principles of the keto diet, the correct way out of it and find out what the results can be.
How to lose weight on a keto diet?
Keto diet provides for the consumption of large amounts of fat, since it is intended for people engaged in regular exercise. How can you lose weight if you are not an athlete using this technique?
In order to avoid such questions, immediately familiarize yourself with the main principles of ketogenic diet nutrition and make the appropriate conclusions for yourself.
We only note that food restriction keto is contraindicated with the following diseases:
- disruption of the gastrointestinal tract;
- renal and hepatic insufficiency.
Also You can not eat the keto diet recipes children, the elderly, breastfeeding mothers and women during pregnancy.
Nutrition on the keto diet is considered low-carbohydrate. The main principle of nutrition is the replacement of carbohydrates with fat-containing foods.
As is known, when digested, in the body carbohydrates are converted into glucose, and these substances have the property of accumulating in muscle tissues. With a complete lack of carbohydrates, the body will split its own fat reserves, which will lead to rapid effective weight loss.
Keto diet divided by several kcategories. Read them, and choose which type of limiting power is right for you:
- standard implies the following percentage: fats – 75, proteins – 20, carbohydrates – 5.
- в cyclic alternate carbohydrates with fats;
- targeted allows you to increase the amount of carbohydrates during physical training;
- while respecting high protein the following ratio is observed: fats – 60%, proteins – 35%, carbohydrates – 5%.
Keto diet for weight loss is drying for the body, giving the desired figure on the scales and tightened forms in a very short time.
Each restriction in nutrition for weight loss implies the most appropriate variety of food. Recommended list of products for keto diet following:
- meat: chicken, beef, pork;
- seafood: squid, shrimp, herring, salmon;
- eggs: boiled, fried, steamed;
- olive and vegetable oil;
- vegetables: cabbage, broccoli, lettuce, asparagus, cucumber, zucchini;
- dairy products: sour cream, butter, cream, cottage cheese;
- all kinds of berries;
- green tea and plenty of water.
The standard diet of the keto diet should be designed in such a way that it contains a minimum amount of carbohydrates, because they can be eaten no more than 40 g per day.
У keto ration there is a black list of products, which are categorically forbidden to use:
- products containing starch: beets, potatoes, carrots, pasta, bread, rice;
- sugar-containing products;
- all kinds of fruits.
Of the admissible products of the keto diet, you can make a lot of tasty and useful recipes, rich in various vitamins and nutrients.
Thanks to the following point, many will have new favorite dishes. Consider the most effective recipes for keto diet:
Ingredients: a pound of turkey, avocado, Bulgarian pepper, zucchini, juice of half a lemon, 150 g of cheese.
- bake turkey meat;
- knead the cheese;
- grind avocado and pepper and pour lemon juice;
- Beat in a mixer until smooth;
- cut the marrows into small pieces;
- thinly chop the poultry meat and grease each slice with the resulting sauce;
- Inside each slice put on a piece of zucchini and wrap.
The following keto diet recipe will perfectly brighten your weekend:
Baked salmon with asparagus
Baked salmon with asparagus
Ingredients: a kilogram of salmon, 300 ml of soy sauce, 2-3 garlic cloves, a tablespoon of sesame oil, 250 g of champignons, two tablespoons of butter, a pinch of basil.
- mix all the spices with soy sauce;
- Finely chop garlic and add to the spices together with sesame oil;
- cut salmon fillets into pieces and put them in a special bag for baking;
- top with sauce from spices;
- put the "package" in the refrigerator for an hour;
- Cover the baking sheet with foil and lay out the marinated chunks of fish and asparagus;
- cook in the oven for 15-20 minutes;
- cut and fry onion and mushrooms;
- pull the fish out of the oven and pour onion-mushroom mixture;
- then again place the dish in the oven for 10 minutes.
Ingredients: a kilogram of cauliflower, onion, 100 g cream cheese, a tablespoon of butter, 100 ml cream, 50 ml chicken broth.
- cut the cabbage into several pieces;
- cook for half an hour;
- chop the onion and fry it in butter;
- add boiled cabbage to the onions and continue cooking on low heat for 10 minutes;
- pour out the chicken broth and cream cheese on top and mix everything;
- put the cabbage in a roasting dish;
- cook for 25 minutes, at a temperature of 150 degrees.
If you follow a keto diet, the above recipe is recommended to use 2-3 once a week.
Menu for women
Since the aforementioned limited food is designed for athletes, the diet, like the load, for men and women may differ. Let's start with a list of acceptable recipes for dishes for the fair sex. So, keto diet – menu for women:
- Breakfast – scrambled eggs with ham;
- Lunch – baked fish and cucumber;
- Dinner – chicken chop with cheese.
- chicken and tomato chunks;
- fish steam cutlet.
- ham and boiled egg;
- chicken meat on the grill;
- steamed veal.
- Breakfast – scrambled eggs with greens;
- Lunch – baked salmon;
- Dinner – meatballs and cucumber.
- hard cheese and boiled eggs;
- fish patties and tomato salad;
- baked chicken.
- omelet and tomato;
- fish soup with fish fillet;
- chicken cutlet and vegetable salad.
- two boiled eggs and a ham;
- fish baked with mushrooms;
- rolls of turkey with cheese.
Women who comply with the keto diet, will be able to diversify the menu with various delicious recipes, using the allowable products. Including, there can be recipes of own authorship.
Menu for men
And now let's get acquainted with the diet of the stronger sex. Keto diet – menu for men:
- Breakfast – a protein cocktail, fried eggs of three eggs;
- Lunch – fried chicken breast, boiled egg;
- Supper – salmon, salad from cucumbers and cabbage, grapefruit.
- bacon and scrambled eggs;
- fried steak and boiled eggs;
- baked fish.
- eggs from three eggs, ham with cheese;
- beef chop and egg salad;
- baked fish with tomatoes.
- boiled eggs and chicken breast;
- chicken chop with mushrooms and cheese sauce;
- Steamed fish.
- an omelette with ham and greens;
- steak and mushroom julienne;
- baked turkey.
- fried eggs with bacon and mushrooms;
- boiled veal with tomatoes;
- baked salmon.
- omelet and chicken cutlets;
- pork chop with cheese;
- champignons with veal.
Next, let's talk about how to get out of the keto diet. The first few days should gradually include in your diet vegetables and cereals. Take care that the consumed foods in the recipes are not too high in calories, otherwise the lost pounds will quickly take their original place.
Also, when leaving, it is recommended to drink plenty of still water combined with lemon juice and include in your diet daily consumption of tomato juice.
At the end of a long keto diet, your inner voice will require recipes from harmful high-calorie foods and carbohydrates. Do not listen to him at all. Mentally, the psyche will be weakened, so there is a great chance of falling off and pouring on buns and sweets.
So that this does not happen, do not forget that the lost pounds will return in double size and get rid of them will be extremely difficult. Try to stay in the limited supply for as long as possible.
Benefit and harm
As practice shows, men better tolerate keto diet than women, as it is easier for them to dispense with recipes including sweet carbohydrates, in the form of fruits and chocolate. Proceeding from this, smoothly we will pass to acquaintance you with pluses and minuses of the given restriction in a delivery.
- weight loss by burning excess fat, rather than removing water from the body;
- reduction of hunger due to the saturation of the permissible products;
- preservation of the pumped muscles;
- increased fatigue;
- heaviness in the stomach;
- decreased concentration of attention;
- unpredictable reaction of the body to the absence of glucose.
Among other things, the first noticeable results of the keto diet will require waiting for 2-3 weeks. Many do not withstand such long "torture" and surrender ahead of time. In order for you to not have such thoughts, let's get acquainted with the final results of nutrition on the diet, which many will serve as an excellent motivation.
Results of those who lose weight
The results of those who lose weight on the keto diet range from 5 to 10 weight loss. In addition to a significant improvement in health status, the above restriction in nutrition will "reward" everyone with the desired tightened forms. For even greater persuasiveness in this, we present to you for an introduction photo "before" and "after" people who have eaten according to the recipes of the above restriction in nutrition: