More recently, in order to lose weight, many people who have lost their way, drove themselves into a hard framework and limited themselves as much as possible in nutrition.Today, science has already successfully proved that you can lose weight by consuming enough fatty foods, and it makes no sense to deprive yourself of fats that have been considered the culprits of obesity for a long time.
What is a keto diet for weight loss
Dr. Joseph was able to make a truly revolutionary breakthrough in dietetics.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, bringing vital indicators normal.
Its power system is sharply different from all programs that are presented today in the field of dietetics.
Everyone has long been used to the fact that in order to lose weight, you need to limit yourself to the acceptance of carbohydrates and fats and sharply increase protein consumption.As you know, the latter break up extremely slowly and the body spends a lot of calories on their processing.
But the doctor offers a completely new vision in dietetics
Consume a large amount of fats so that the body draws energy from these nutrients.
He focuses on another source of energy for us - on ketones.When we stop getting glucose, our body is looking for alternative ways to obtain it.Keton bodies are exactly the additional or alternative resource that will replace glucose and supply us with the necessary energy.They are formed when you are in dire need of glucose, and as you restrictions on carbohydrates, their number increases, allowing you to easily endure a diet and lose extra pounds.
The doctor published a detailed description of his nutrition and all details and subtleties in his book, which is very popular and has already helped many people get rid of obesity.
We will get acquainted with the basic principles of this system:
- Your food is based on fats.Their mass should be about 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 yourself will regulate and adjust their number.If you ate less fat during meals than you need, then you can add them to the next meal.
- Protein consumption has its own framework and restrictions.Ideally, you should not eat more than 1 gram of protein per kilogram of muscle mass.Please note 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 from this figure that people who are on a diet most often repel.
- Carbohydrate restriction.This is perhaps one of the most difficult rules, but it should immediately be noted that the lack of this nutrient will not be perceived as difficult as on other power 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 the next day you need to return to this figure again.
Let us dwell in more detail on the last Cibus.Based on its daily amount, you can divide this power system into three types: standard nutrition, target and cyclic.The first option is the most common type of this diet with 20 grams of carbohydrates per day.The second type of such nutrition implies an increase in nutrients, but only if you practice long and exhausting training, then you need a source of carbohydrates to make up 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 needs to be refueling.Such a moment each person determines for himself.
As in any power system built 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 manifested by the appearance of constipation and flatulence.If you suffered from such diseases before the diet, then it is better for you to choose another nutrition plan.
- Be sure to check the level of iron in the body before the diet.Since you will consume many products rich in iron, your level of iron should not exceed permissible norms.Otherwise, it is categorically impossible to start a diet.The excess of this mineral negatively affects the functioning of the liver, kidneys, heart, bladder.
- There is also individual intolerance to fat.Usually this is a consequence of diseases of the hepatobiliary system, which lead to a violation of fat absorption.Such people have a shortage 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 following this power scheme and take all the tests.
Before you sit on a diet, it is necessary to determine the level of muscle mass in order to correctly calculate the norm of protein consumed.There are many ways for such diagnostics, but, first of all, you must find out your percentage of fat mass.It can be calculated using special devices or using the formula, however, the first method is still more accurate.If fat indicators exceed more than 30%, then this is already considered excessive weight or obesity, and you need to urgently engage in food.
Now that you know these indicators, it will not be difficult for you to calculate the muscle mass.This can be done using numerous online calculators.The Body Fat Calculator calculator has proven itself.It indicates not only the percentage of fat, but 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 as much as 30%, then your formula will look as follows:
90−90*(30%/100) = 63.So your norm of protein per day should be 63 grams!
Allowed products on Keto Diet: List
What you really do not have to do on 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 on this food pattern can be divided into several categories: meat products, fish, butter and fats, dairy products, nuts and seeds, vegetables and fruits.The last category, of course, is not replete in the number of permitted products, but nevertheless it is still present in your diet.
One of the main rules - the fatter the product, the better for the diet, and you do not have to rack your head over how to introduce more fats into your diet.From meat, select pork or duck, from fish - salmon.And if you include cottage cheese, sour cream, cheese in your diet, then only fat.We drink coffee not with milk, but with cream of fat content of 20%-30%.
Do not forget to add bacon or sausages to the eggs in order to dial the right amount of fat.
A pleasant bonus on such a power system is a refueling of vegetable salads.Now you can refuel them not only with vegetable oils, but also with mayonnaise, because it contains a lot of fats.You can also pay attention to other ready -made gas stations, the main thing is that their composition does not contain carbohydrates.Be sure to read the composition when you buy ready -made gas stations.
If you want sweets, then it is quite possible to add the sweetener to your diet - fat cottage cheese, fat sour cream or coconut oil plus sweetener - and you will remember the forgotten taste of sweet.
This power system also admits the use of meat and fish canba.You can eat pastes, sprats, cod liver and much more without going beyond the scope of nutrients.
Everything that is included in the list of permitted products is possible, but under one important condition: you carefully control proteins, fats, carbohydrates, so as not to overturge more proteins and carbohydrates.
In order to correctly conduct calculations, be sure to start an electronic diary or notebook where you will record everything, and kitchen scales to correctly determine all the products.This is important, since the success of your diet depends on it!
The main mistake of losing weight is the complete lack of control of the eaten.Some include a lot of meat, fish and cheese, getting excess, proteins, some forget that in nuts and seeds, in addition to fats, carbohydrates are also contained.
Keto diet for vegetarians
Since this diet is built on the large 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 food can adhere to this nutrition plan.True, they should make much more corrections to their diet.
The main task is to reduce the consumption of carbohydrates, and they, as you know, prevail in cereals and legumes, which are the main part of the diet of vegetarians.You will also have to forget about flour, even the most useful, and limit the use of fruits and vegetables.In order to introduce more fats into your diet, you need to 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 power plan.However, it should be remembered that such a power system is only suitable for adults and healthy people, but patients, adolescents and children definitely need a doctor’s consultation.
Alcohol on Keto Diet
There is no direct ban on the use of strong drinks on this diet.But before including alcohol in your diet, you should definitely find out the content of carbohydrates.
Of course, it is best to avoid sweet drinks - sweet or semi -sweet wine, champagne, liquors.Also avoid various cocktails, there can be a lot of sugar in their composition.
What is worth paying attention to 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, then give preference to light, and choose dry varieties from wines.
It is extremely important to take into account nutrients from these drinks and make them in your calculations, so you will control the level of their consumption.
Keto diet menu for every day: recipes with BJU calculation
Following this power system, you must understand one important thing - there is no one menu for losing weight, since each diet is selected based on the individual needs of a person, his weight and muscle mass.Therefore, you will have to arm yourself with knowledge and make your menu yourself, given all the details that we described above.
First, consider 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, since you get a decent portion of fats, a share 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 afford 100 grams of fat cottage cheese (take 30% fat) +50 grams of fat sour cream (25% fat) and add the sweetener.Drink tea or coffee+30 ml of fat cream (30% fat) and we get at the outputKBJU 445/16/42/4
You can experiment yourself by adding new ingredients to breakfasts.If the amount of fats must be increased, add more oil or cream, if you need to reduce proteins, use less eggs.
As sandwiches on such a power system, you can use the following schemes:
- Cheese+cod liver
- 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 move on to dinner and talk about this meal.Good news is that you can use soups on fatty meat broths, but, of course, without potatoes, cereals and pasta.Cabbage and patch beans are your best friends in such soups.
Option 1
Cabbage soup with cabbage on a bold pig broth.To do this, we need 250 ml of finished pork broth, add 100 grams of cabbage there and cook until cooked.We add fried pork to this technique, about 100 grams, and we getKBJU 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) about 10 grams and 15 grams of vegetable oil.Now let's look atKBJU 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 a lot of fats, we will getKBJU 756/22/68/13
During dinner, you can adjust the number of necessary nutrients, but make sure that you still have a window for an evening dinner.
Option 1
Cabbage soup with cabbage on a bold pig broth.To do this, we need 250 ml of finished pork broth, add 100 grams of cabbage there and cook until cooked.We add fried pork to this technique, about 100 grams, and we getKBJU 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) about 10 grams and 15 grams of vegetable oil.Now let's look atKBJU 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 a lot of fats, we will getKBJU 756/22/68/13
During dinner, you can adjust the number of necessary nutrients, but make sure that you still have a window for an evening dinner.
Option 1
100 grams of fried salmon, green leaves 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 it into the broth) +1 a boiled egg.Calculationcalories/proteins/fats/carbohydrates 358/16/32/1
Option 3
Green olives salad (100 grams, use olives without a bone)+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 right amount of fats in your diet.In the breaks between food, you can use snacks that contain the maximum number of these nutrients.
Here are examples of such a snack that is also called a keto-bomb.You cook them yourself, 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 yourself can create your own recipes based on allowed ingredients and add other components.You can add a few berries, nuts, seeds.
To get your fat norm, it is good to drink 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 not losing weight on Keto Diet?
This is one of the most common issues on this power system.It is extremely important to correctly and accurately calculate the number of nutrients eaten.Some products contain carbohydrates that you may not even suspect, so it is quite possible that you do not have a real restriction of carbohydrates.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 that you can eat as many fat products, then you are mistaken.On average, with a mobile lifestyle, about 2200 calories per day need.While following this power plan, 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, albeit a little slower.At the same time, be sure to follow not only the calorie content, but also the balance of nutrients. - How quickly does the weight go to Keto diet?
Weight loss is extremely individual and depends on many factors.It is likely that in the first weeks of the diet your body will be rebuilt and the weight will stand - this is absolutely normal.In any case, do not expect quick results, since this diet is aimed not only on 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 need to strictly observe all the rules of the diet and proportions of the consumed nutrients.With proper compliance with the power program, you will enter ketosis within a week. - Detachment on Keto Diet
On this power system, breakdowns are very rare.This is due to the fact that you 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 successfully practiced during the holidays and feasts. - Stars on Keto Diet
This revolutionary diet has found a huge 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 a great way not only to lose extra pounds, but also to 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 in coming.If Keto diet has already become your usual way of life, then be sure to share with us your results and secrets.Let's lose weight together.