On this diet you can really tasty, satisfying to eat and quickly lose excess weight - 4 kg in two weeks, up to 12 kg per month with a little. But every method of losing weight has its own characteristics and pitfalls, the knowledge of which is priceless and will not only allow you to become slimmer, but also keep your health.
What is important to know about a ketogenic diet for weight loss
The effectiveness of this nutrition program is based on an artificial change in the processes occurring in the body so that, in conditions of carbohydrate deficiency, it begins to process fats into energy. Not only coming from outside (with food), but also their own (that is, existing subcutaneous fat deposits).
The process of transferring the body to the use of fats (ketosis) takes 1 week, so it makes no sense to follow this diet for less than 2 weeks, optimally 3-4, but not more than 5.
Changing the source of energy is a huge stress for the whole body and, according to experts, the ketogenic diet for weight loss should continue as short as possible.
Moreover, regardless of its duration, after returning to the usual food style, the weight lost does not return (except in rare cases when the table is laid daily with the most harmful products for the figure).
A ketogenic diet requires mandatory physical activity, whether it is exercising on simulators, swimming in the pool or walking - all this will make the changes in metabolism more correct and accelerate weight loss by more than a third.
But the ketogenic diet for weight loss has its negative sides:
• having a diuretic effect, it can cause dehydration, in order to avoid which you should drink at least 2 liters of fluid every day;
• The first 3-5 days on it are often accompanied by heartburn and nausea, dizziness, impaired heart function and increased fatigue. Further, it becomes generally better, but the decline in the performance of many pursues until returning to the normal menu. According to some experts, adaptation is easier if one day fasting in the water precedes entry into the diet;
• with a high probability from the mouth and from the body (due to sweat) during the diet, a pronounced smell of acetone will be noticeable;
• due to the inferiority of the menu, subject to the standard diet for more than 3 weeks, vitamin deficiency begins to develop (therefore, it is advisable to take a vitamin-mineral complex);
• Some permitted foods increase cholesterol, which in the long run negatively affects the cardiovascular system.
You also need to know about cases that are contraindications to a ketogenic diet:
• chronic hypertension;
• diabetes;
• periods of pregnancy and breastfeeding;
• joint diseases;
• liver pathology.
Varieties of ketogenic diet for weight loss
Experts recommend starting with the standard option, in which carbohydrates are almost completely excluded from the diet.
Often, if you plan to lose weight for just 14 days, that's all you need.
But with a long ketogenic diet, its basic version, somewhere in 10-14 days, having oriented on well-being, it is recommended to supplement:
• cyclic diet - which involves periodic “loading” of the body with carbohydrates. Usually they build an abundance of food 1-2 days a week. The main principle is that carbohydrates almost completely replace fats, but proteins remain at the same level. As a result, muscle glycogen deficiency can be avoided. And although this destroys the state of ketosis, but - it allows you to maintain normal body and its capabilities with love for an active lifestyle;
• targeted diet - in which the use of carbohydrates is allowed strictly before and / or after the loads that ensure their consumption (for example, sports exercises). Thanks to this, it becomes possible to briefly increase endurance and performance. Moreover, this applies not only to physical, but also to mental activity. Naturally, the amount of carbohydrates received in the body should be less than what it will be consumed.
What you can and cannot eat on a ketogenic diet for weight loss
The list of allowed products is quite diverse, plus, everything can be not only cooked, stewed and baked, but sometimes it can be fried. The main thing - in a suitable oil, temperature and moderately - to a delicious crust, and then you can bring to readiness in the oven.
But the main problem - you can’t sweet (with the rarest exception), even apples - should be sour.
Meat:
• lamb;
• beef (and beef tongue);
• pork;
• rabbit;
• turkey;
• chicken (and its liver, it is also recommended to eat skin in dishes);
• all kinds of fish (pollock, pink salmon, herring, tuna);
• seafood (mussels, shrimp);
• some sausages (sausages, boiled pork).
Dairy (high fat):
• cottage cheese;
• sour cream;
• cheeses (low carbohydrate varieties);
• yogurt;
• kefir;
• fermented baked milk;
• milk and cream.
Fats:
• butter;
• vegetable oils (not refined);
• lard;
Vegetables and fruits:
• avocado;
• mushrooms;
• tomatoes;
• bell peppers;
• greenery;
• cabbage;
• zucchini;
• pumpkin;
• nuts (nuts themselves plus milk from them, peanut butter);
• cucumber.
Partially allowed to eat carrots and onions, as well as oranges and sour apples.
Other products:
• eggs;
• mayonnaise;
• brown rice;
• dark chocolate (with a minimum amount of sugar);
• black coffee;
• whole grain bread toasts (little by little);
It is also worth mentioning high-carb foods suitable for targeted and cyclic ketogenic diet for weight loss (and, therefore, unacceptable for nutrition in the standard diet plan), these include:
• honey;
• sugar;
• potatoes;
• breakfast cereals;
• white rice, millet;
• bean;
• ice cream;
• candies;
• jam;
• grapes;
• Strawberry;
• bread and pastries, cookies, waffles;
• bananas;
• apricots;
• pears;
• dates;
• pasta.
To plan a diet, you need a notebook - take into account calories, as well as the balance of the BZHU in the daily menu:
• proteins should not exceed 25-40%;
• fats should be over 60%;
• carbohydrates are allowed to eat 30-50 g.
Weight Loss Ketogenic Diet Menu Options
When laying the table with the standard form of the diet, it is recommended not to limit yourself in portions, allowing you to adjust the amount of your appetite eaten, and so that it does not disappoint, you should follow a few simple rules:
• eat 4-5 times a day, without making large, uneven breaks between meals;
• do not snack on the go;
• eat slowly, allowing the stomach to manage to send saturation signals to the brain.
First day
Breakfast - scrambled eggs with bacon, cucumber salad with tomatoes, toast with cheese, cottage cheese casserole with cream, coffee with milk.
Lunch - a cheese plate (with nuts and fruits), a rosehip drink.
Lunch - soup with meatballs, salmon steak with a side dish of zucchini souffle, green tea.
Snack - vegetable cutlets baked with mayonnaise, green tea.
Dinner - chicken julienne with mushrooms, kefir.
Second day
Breakfast - omelet with cottage cheese, baked bell pepper with cheese, carrot and apple juice.
Lunch - toast with soft cheese and herbs, kefir.
Lunch - baked chicken with a side dish of brown rice, a salad of fresh vegetables, green tea.
Snack - stewed rabbit in sour cream, toast with soft cheese, milk.
Dinner - champignons stuffed with chicken liver, black coffee.
The third day
Breakfast - a magnificent omelet, cold cuts (lard, ham) with fresh vegetables, green tea.
Lunch - okroshka on kefir with sausage and boiled egg.
Lunch - a salad of beef tongue and baked pepper, chicken soup with whole grain noodles, pork chop baked with cheese and mayonnaise, dark chocolate, a rosehip drink.
Snack - puff salad (rice, tuna, mayonnaise, butter, boiled egg, fried mushrooms, baked apple and zucchini), green tea.
Dinner - chicken baked in aromatic herbs, cottage cheese with sour cream, a rosehip drink.
Fourth day
Breakfast - omelet with vegetables and sausages, cheesecakes with cream, green tea.
Lunch - a salad of avocado, grapefruit, herbs and shrimp, black coffee.
Lunch - pork skewers, cauliflower rice, chicory coffee.
Snack - a cake of pumpkin souffle, layered mashed potatoes from butter, baked apples and nuts (with a spoonful of maple syrup).
Dinner - turkey leg baked in tomato sauce with a side dish of brown rice with vegetables (green peas, carrots, green beans), cottage cheese with sour cream, a rosehip drink.
Fifth day
Breakfast - poached eggs with bacon and tomatoes, baked with cheese, kefir.
Lunch - cottage cheese with cream, blueberries and raspberries, milk.
Lunch - cream soup (with cream) from pumpkin, chicken rolls with mushrooms and cheese (baked in skins), toast with peanut butter, green tea.
Snack - dark chocolate, apple, green tea.
Dinner - quail fried in bacon with cranberry sauce, soufflé from zucchini with cheese and mayonnaise, black coffee.
Sixth day
Breakfast - omelet with chickpeas and sausage, cheesecakes, drinking cream.
Lunch - toast with butter and herbs, ham and cheese, black coffee.
Lunch - lamb stew with vegetables, cottage cheese casserole, orange juice.
Snack - fried squid with onions, salad with mozzarella and avocado, green tea.
Dinner - duck confit with brown rice garnish, cottage cheese casserole with sour cream, rosehip drink.
Seventh day
Breakfast - scrambled eggs with sausages, green beans stewed in sour cream, toast with peanut butter and cheese, chicory coffee.
Lunch - smoothie from yogurt and baked pumpkin, green tea.
Lunch - borsch, chicken dumplings in mushroom sauce with a side dish of brown rice, a rosehip drink.
Afternoon snack - cheese fondue with toasts, dark chocolate, green tea.
Dinner - zucchini baked with minced meat, a salad of tomatoes, herbs and feta cheese, black coffee.
For a cyclic ketogenic diet for weight loss.
The menu for one day can be represented as follows:
Breakfast - semolina with milk, wheat toasts with jam, potato pancakes with sour cream.
Lunch - corn porridge with cheese.
Lunch - shepherd’s pie, dumplings with cherries.
Snack - lasagna, pancakes with chocolate paste and banana.
Dinner - pilaf with dried fruits, pears baked with honey.
