Diet these: a week for a week for women for weight loss

Today at the height of the popularity of a keto-diet that allows you to effectively get rid of excess weight. We find out why this diet managed to fall in love with many women. Let's get acquainted with the weekly menu and contraindications.

The essence and types of keto-diet

The ketogenic diet took place in 1921 for children suffering from epilepsy. It was actively used when taking medication at the pharmacy did not produce results. The technique is based on ketosis, which occurs with a decrease in carbohydrates and proteins.

Keton's diet means the use of fats containing fats. These substances charge the body with energy and restore how insulin is produced.

There are several types of this diet:

Mere. The essence of nutrition in fat consumption and a decrease in the amount of carbohydrates. Intended. Suitable for people who play sports. Thanks to fats, it will be possible to improve the training results. cyclic. It allows you to make glycogen reserves in muscle fibers. At a high level, carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.

Usually pay attention to the intensity of body training and response. If the diet option is not suitable, they pass to another.

The rules of keto-diet

For each type of power, the following rules apply:

You should drink at least 2 liters of water a day. They get food slowly 4-5 times a day. The dishes are boiled and boiled, there is no fried. Preference is given to raw vegetables. As a drink, you can use green tea, freshly squeezed juice or herbal infusion. It is necessary to consume 50 g of carbohydrates per day. It is necessary to monitor the daily content of the calories of the dish. We have to spend more than to consume. It is better to abandon snacks. To lose weight even more efficiently, it is worth devoting 20-30 minutes a day with physical exercise.

Maximum diet duration- 1 month. Then you need to take a 3 -week break to satiate the body with nutrients.

In the first 7 days of diet, proteins and fats should be consumed in a ratio of 50/50. To maintain muscle mass, it is worth eating 3-4 g of protein per 1 k g of weight.

Starting from week 2, the amount of fat has increased to 65-75 %. Proteins will be 20-30 %, 5 % fall into carbohydrates.

The stages of body restructuring during the diet appear as follows:

The first 12 hours. The body fully consumes existing glucose reserves. 48 hours. Glycogen is consumed in the liver and muscle. After 3-5 days. The restructuring of metabolism begins. The body tries to look for an alternative to carbohydrates and finds it in protein and acids. 7 days. The body adapts to the lack of carbohydrates and is rebuilt in the ketogenic state.

Even after ending the diet, the body needs adaptation and the right diet.

What to do before the diet

To minimize the risk of side effects, experts advise:

obtain blood tests; Make sure it has enough knowledge of the diet; Refrigerate only those products that are allowed during weight loss; exclude prohibited products; Draw a smooth reduction program of carbohydrates from the diet; To teach yourself to drink water regularly.

It is important to consult a specialist who will design a personal energy plan.

Which products can and cannot eat

The list of allowed products looks like this:

Chicken, beef, turkey; seafood; Fat fishing; green vegetables and herb; olive and vegetable oils; eggs; dairy and dairy products; nuts; berries.

It is important to exclude the following products from the menu:

sugar and all products containing it; potatoes; rice; pasta; bread; soda; Baking and sdob; margarine; alcohol; sweet fruits; beets; Carrots.

Judging by the list of allowed and prohibited products, the usual diet will have to be significantly changed.

Diet these: menu for one week for 1100 calories a day

Do not expect a great loss of fat in the first week. In 7 days, the body will not have time to rebuild a new regime. The rough menu will look like this:

day 1 Making food 2 meals 3 meals 4 meals 1 Three egg omelets, rye bread with cheese, protein cocktail Brown rice with chicken with a steamed cut, strong cheese Protein cocktail, nuts Fish from oven with vegetables, apple juice 2 Pepper filled with curd and herb, herbal tea Ear, rice with vegetables yogurt Evaporated Turkey, vegetable mix, strong cheese 3 Fish plates, vegetable slices, protein drinks Boil from vegetables, cheese fish in the oven Kefir Chicken rolls with cheese 4 Cheese tile of cottage cheese, protein cocktail Vegetable soup, boiled chicken Eggplant from oven with cheese and tomato If steam fish. vegetable 5 Omelet and curd Vegetable worry and boiled fish Protein cocktail Boiled Turkey, fresh vegetables 6 Eggs filled with mushrooms, yogurt Soup with seafood, boiled chicken breast Freshly squeezed juice from apples Fish from the oven, kefir 7 Omelets with solid cheese, yogurt Wild rice with chicken breast Protein cocktail Veal, vegetable salad

The menu for women will vary in the number of calories. There should be more berries, nuts, vegetables and fruits. The man's diet will be higher with calories, he should rely on meat and fish.

The way to get out of the keto-diet

To maintain the result, it is necessary to introduce new products gradually and in small parts. The porridge begins to eat 100-150 g once a day. Fresh baking should not be consumed. Fry and smoked better not to eat at all.

If you want to eat something harmful, you should do this in the morning. We should not forget about active physical exercise. Walking and external activities are welcome.

Specialists' opinions

Specialists' thoughts on ketocytes are quite diverse. Most of them believe that such food does not destroy muscle tissue and complements the supply of useful elements in the body. Another advantage of diet in the absence of hunger and appetite control. Losing weight thoughts will not be busy with food.

Nutritionists note that the pounds left do not return again. The main thing is not to rely on fat and sweet in the future, as well as to get involved in physical activity. Experts warn that during a keto-diet, a person may encounter an exacerbation in his stomach and kneeling. This is due to the lack of fiber diet. Therefore, it is important to add apple and sour grapes to the menu. In any case, it is worth consulting with your doctor before sitting on a diet of these because it can cause blood glucose deficiency.

Reviews regarding keto-dita

According to the online girls, the first week of the diet is quite difficult. Some ladies faced weakness and dizziness. The apparent effect was visible after 3 weeks. At Keto-day, many managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.

Particularly satisfied with the variety of dishes for ketocytes. They praise an avocado salad with cheese and spinach, cheese broccoli, keto-halb, keto-oole. For dessert, they are advised to prepare a classic cheese, cherry in chocolate, a red cupcake velvet in a mug.

Men praise a diet. It helped them emphasize muscle relief. However, in the early days, many suffered strong weaknesses. Other changes were noted:

Improving cholesterol levels. This situation can occur due to the use of saturated fats. Afterwards, this can lead to heart disease and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil). Problems with digestion. They can be caused by insufficient fibers. Avitaminosis. The diet can lead to the absence of minerals and vitamins. Therefore, it is important to get vitamin complexes. The smell of acetone from the mouth. This symptom indicates a violation of carbohydrate metabolism. It is important to drink more fluids.

The diet these is not suitable for people engaged in mental work. It will not be easy for them to focus on important issues.

Contraindications

Do not use a low fuel diet in the following cases:

Heart disease and blood vessels; Gastrointestinal tract disorders; Hormone failure; oncology; diabetes mellitus; Editing of the fetus and lactation; An unstable psycho -emotional state.

It is important to abandon post -operative food restrictions. Older men and women, children fall under stops.