Complete guide to the keto-diet: example of an eating plan, tips, training

Begin to do the keto diet, not having a concrete plan - the surest way to failure. I present to you the approach, developed by researchers and athletes, has already achieved success!

Then, you carefully read the comments, they have weighed all the "pros" and "cons", and decided to try the keto-diet.

keto diet

What is keto diet weight loss?

The ketogenic or keto diet is a diet with a low quantity of carbohydrate and high fat content in the menu, and a small addition of protein to the maintenance of metabolic processes. Initially it was developed and has been applied for the treatment of epilepsy in children. Then, it has been widely adopted in sport in general, and in bodybuilding in particular. Because it allows the use of body fat as a source of energy, which leads to a decrease in the percentage of fat you must improve the depth of the muscle. This occurs when in the body there is a process called ketosis.

Ketosis occurs thanks to the development of a body of ketone bodies, which are the molecules that carry the fuel (energy) for the functioning of the body. They are produced with the lack of levels of blood sugar (glucose). This is only possible with the lack of carbohydrates in the body and a small amount of protein, because they can also be transformed the liver into glucose.

More and more people and athletes, including – choose low-carb a diet with a high consumption of fats, and adhere to it for months and months, if not years. As only they are able to switch to the production of energy from fat and ketones instead of carbohydrates, they discover that they have become much more slim, more healthy and collect than ever before.

But in each and every heavy weight, evaluated this approach, you must the one who keto diet has not arrived, and those who already gave up after a couple of days. It's always sad to meet these people, because they everything that happened, put them about the competence set (well, or at least some) plan.

Here you will find all the information necessary correction of the diet and the acquisition of sports nutrition during the difficult first months of the ketogenic diet for weight reduction via the fat burning, and also a detailed example of an eating plan!

How to enter a state of ketosis

To get in ketosis and start losing weight, you must comply with the following rules:

  1. Reduce the consumption of carbohydrates before 35-50 grams (approximately 20 grams net of carbohydrates per day).
  2. Reduce the consumption of protein, a 1.4-to 1.7 grams per kg of body weight.
  3. Do not worry about the consumption of fat, because they are not the main source of energy for the keto-diet.
  4. The daily requirement of water should be at least 2.5 liters, the volume of fluid drunk per day can be in a level 3-4 liters per day.
  5. Snacks during the day should not contain carbohydrates, so as not to cause spikes in insulin in the body.
  6. To increase the level of ketones, you can try the intermittent fasting. But if you are not sure that it is under the strength of her body, it is best to abandon a long fasting.
  7. To speed up the fat burning process, add physical activity. Enough for 20 to 30 minutes per day to devote to the training with additional weights.

List of mandatory (allowed) and of prohibited foods

Met Zatar the food? Decrease-ka, friends. Study for the launch of its breakfast, refrigerator, freezer, inventories, and get rid of everything a little carbohydrate products. The first couple of days, you will feel the lack of them – strong. Sorry, fruit is also prohibited. With the words of nutritionists and even the carrot and onion are too high glycemic index diet to the keto-diet.

Did you do that? Well. Now check out some of the main ingredients of the keto diet. So, your diet must be based on:

  • Buttery nuts and seeds: cashew nuts, macadamia nuts, pumpkin seeds
  • Avocado
  • A piece of eggs
  • Fatty cheese
  • Meat: ground beef (20 % fat), filet mignon, fillet, with re-buy
  • Chicken: hip and legs
  • Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms
  • Olive oil
  • Lightly salted butter
  • Fatty cream
  • Vinegary
  • Creamy cheese
  • Oily fish: salmon, mackerel, sardines
  • Bacon
  • Chicken broth or result with the minimum of 1 g of sodium

Keto diet is not limited to the consumption of only water, the sodium is also required. Nutritionists explain: "Chicken is simply irreplaceable to this diet, since it is he who provides the sodium. Always when a person complains of ill-being, it is recommended to drink a mug of chicken broth. After that, the symptoms tend to disappear."

To achieve a set of standards of proteins, fats and carbohydrates you need, and some fatty acids of goodies. Fortunately, many people have already gone that way in which you become.

the ketogenic diet

The keto diet for beginners - examples of menu

Option of breakfast # 1: Scrambled eggs with sautéed vegetables and bacon

  • Butter or cooking oil – 1 St. l.
  • Eggs fried in butter 2 large eggs
  • Bacon – 2 slices
  • Spinach – 3/4 St.
  • Mushrooms – half cup (fried with spinach in the fat from the bacon)

The nutritional portion

  • Calories – 774
  • Fat – 56 g
  • Carbohydrates – 5 g
  • Protein – 25 g

Option of breakfast # 2: the Breakfast "no eggs"

  • A snack bar tolpeplum – 28 g (make sure that the compound does not sugar)
  • Paprika – 1 St. (fried in 1 St. l. olive oil)
  • Cheese – 28 g

The nutritional portion

  • Calories – 533
  • Fat – 45 grams
  • Carbohydrates – 9 g
  • Protein – 23 g

Option of lunch # 1: Salad taco

  • Ground beef boldStd 20 % - 85 g
  • Seasoning for tacos – 2 h. l.
  • Chopped salad Romaine – 2 St.
  • Cherry tomatoes – 3
  • The cheddar cheese – 42 g
  • A quarter of a avocado
  • Cream of milk – a quarter cup of

The nutritional portion

  • Calories – 570
  • Fat – 42 g
  • Carbohydrates – 12 g
  • Protein – 36 g

Option of lunch no. 2: Rolls with salad, bacon and tomato

  • Salad of Romaine – 3 large sheet
  • Bacon – 6 slices
  • Grilled chicken – 57 g
  • Cherry tomatoes – 5 small
  • Cheese – 28 g
  • Mayonnaise – 2 St. l.

The nutritional portion

  • Calories – 632
  • Fat – 48 g
  • Carbohydrates – 8 g
  • Protein – 42 g

The option of dinner # 1: Pork chops under the mushroom sauce with a side dish of asparagus steamed

  • Pork chop – 113 g
  • Olive oil – paul St. l.

Mushroom for the sauce:

  • White mushrooms – 3/4 St.
  • Butter – 1 St. l.
  • Chopped garlic – 1 h. l.
  • Powder of thyme 1 pinch of
  • The fatty acids chantilly – 3 St. l.
  • Asparagus in a pair of half
  • Butter – 1 St. l.

The nutritional portion

  • Calories – 675
  • Fats – 55 g
  • Carbohydrates – 9 g
  • Protein – 36 g

The option of dinner, # 2: Roasted salmon with Zaphreceding stuffed "potatoes"*

  • The atlantic salmon – 113 g (with paul St. l. butter)
  • Mashed cauliflower in the steam – 3/4 St.
  • Butter – 1-1/2 St. l.
  • Sour cream – 2 St. l.
  • Bacon – 1 slice
  • Chives – 1 St. l.
  • The cheddar cheese – 42 g

Note: *combine all ingredients except the salmon and bake in the oven for 177 degrees until a golden brown crust.

The nutritional portion

  • Calories – 653
  • Fats – 53 g
  • Carbohydrates – 6 g
  • Protein – 38 g
recipes for the diet keto

Quick keto dish in all cases - the recipe

It is an easy way to eat and clean a refrigerator. The variety of ingredients is welcome! The amount of proteins, fats and carbohydrates will depend on the protein sources and vegetables.

Pour into a frying pan, greased cream or olive oil, the following products:

  • Protein: ground beef, pepperoni, bacon, chicken, eggs
  • Vegetables: paprika, onion, cabbage, mushrooms, asparagus, tomato, zucchini
  • Seasonings without sugar, the salt, the pepper, the garlic, tacos, ranch
  • Cheese: grate and sprinkle with the top, let melt

Snacks:

  • Fried meat (watch out for the carbohydrate content, the flavors – they are quite haveglevadnie).
  • The cheese in cubes
  • Nuts and seeds
  • Vegetables with the sauce
  • Jelly without sugar

The calculation and the achievement of normal proteins, fats and carbohydrates

Perhaps you think that you can go to the keto diet and without counting proteins, fats and carbohydrates, but it is not so. The correct calculation is a critical aspect of the transition in the keto nutrition.

Control the consumption of proteins, fats and carbohydrates may seem cumbersome and tiresome task, however, in the first few weeks of the ketogenic diet is essential. This mode of feeding, probably, not seems to be the same that you followed previously. Therefore, the following proteins, fats and carbohydrates, you receive a feedback, and can adjust the diet to get the best results.

Whatever the diet that you followed in the past, keto diet, exclusively, to the most specific. MediumStAthyStandhесtoмhave representative of the western world will have to cut the carbs, proteins – reduce, or increase, and fats need much more. If you followed the diets of bodybuilders, their level of consumption of fats raise the anxiety limits, and the standard proteins will drop off dramatically.

Nutrition in the daily diet of the majority of the people would be:

  • Carbohydrates: 5 to 10 %
  • Fat: 70-75 %
  • Proteins: 15% to 20%

What to expect in the first place? The rate of carbohydrates and protein. For beginners it is recommended no more than 50 g of carbs daily. Athletes with experience without problems ignores, even the lowest dose.

I advise you to only receive 5 % of all the calories of carbohydrates, which is typically about 30 g. "Which, even salad can't be?" - to resent and fall into panic in some people, and this is understandable. So I suggest that you consider solely the proper of carbohydrates (the total amount of carbohydrates less fibrous). For example, in avocado - 12 g of carbs, but, of these, 10 represent fibrous. Therefore, we have only 2 g of digestion of carbohydrates. Similarly green leafy vegetables are high in nutrients, and rich in carbohydrates fibrous. Therefore, you can eat too much of them, do not exceed the required normal of carbohydrates.

In terms of proteins, many times the athletes on the ketogenic diet are advised to consume 1,3-2,2 g of dry weight of muscle mass, not body weight. Below is an approximate value calculation of normal proteins to 82-кandlongраммonвongon heavy weight with 15 % of subcutaneous fat:

  • 82 kg x 0.15 = 12 kg of fat
  • 82 kg to 12 kg = 70 kg of dry mass
  • 70 kg x 1.3 g = 91 g
  • 70 kg x 2.2 g = 154 g
  • The level of protein consumption = 91-154 g per day

If you do not know the percentage of subcutaneous fat, you can measure it, or use a calorie calculator, and multiply the daily rate of consumption of 0.15-0.20 to calculate the normal protein.

For the keto-diet this нandзtoбеltoвая?

Used to calculate the need for protein from the body mass total, and not just the dry, can skeptical taking diet, which involves reducing the normal protein almost double that.

For me, I can say that: "in the beginning I was afraid of losing the muscle mass due to the reduction in the level of protein. But I haven't lost a single gram of muscle, and even added dried muscle. How did this happen?? All thanks to the fact that ketones are able to accumulate the protein, so eating too much tons of protein products, optional".

That is, if you exceed the normal? Nothing special: just get rid of ketosis!

In other words, the effect of the increase of consumption, as well as protein and carbs is the same. Therefore, as only you sign in with your own level of ketosis, you will be able to experiment with the protein normal.I am the 20 %.

The correct amount of fats

At the beginning of the keto diet, many people face a fear, subconscious fat. I remember these days: "it was extremely difficult. All the life teach us that fats are the cause of obesity, heart attacks and strokes. And suddenly need to eat 200 grams of fat daily. To achieve the results, you'll have to overcome a serious psychological barrier. It is how to get back to the middle ages and to prove to people, that the earth is round".

And yet, in the first pairs will be hard to eat the rate of fat. Reset the deficit in the butter, nuts, olive oil and coconut oil and meat fat. But be careful with polyunsaturated fats contained in the soybean, corn and пonдсonlnothнonм oil. Abuse they often earn digestive disorders, and are forced to leave the ketogenic diet.

keto training

Keto-training: as you continue to work with weights in нandзtohaveglевonднonй diet

When you are looking for a dry body, almost totally exclude carbohydrates, get ready for palpable consequences. Learn how to maintain the quality of training, the same being the phase of ketosis.

Many athletes were able to achieve impressive results on the ketogenic diet. Task this diet, also known as low carbohydrate and high fat content, is to force the body to produce energy from ketones, which the liver synthesizes from fat, and not from the glucose produced by the liver from carbohydrates. If you resist this diet for enough time so that your body has reached the stage of ketosis, you will be able to get rid of the amazing amount of subcutaneous fat. However, do not think that after giving up carbohydrates that you will be able to continue training in the usual way.