Everyone wants to be the owners of a beautiful, healthy body, and not only physical exercises, but also properly planned nutrition can help with this. Keto diets are one way to get a slim figure and maintain physical fitness. These include such popular methods of weight loss as the Kremlin diet and the Atkins diet, and Dr. Ducan’s recent diet is also adjacent to them.
How do keto diets work?
The most important thing is the lack of carbohydrate-containing foods in the diet. Due to the fact that only fats and proteins enter the body, and there are not enough carbohydrates, the body begins to receive the necessary energy from the so-called "reserves", that is, from unwanted deposits. Despite this, all keto diets do not exclude carbohydrates at all, their allowable amount is about 100 grams per day so that the body does not deplete.
Depending on what kind of carbohydrate-free diet you have chosen, you can create a menu for several days and try to stick to it as much as possible. Most likely, the first days will seem “hungry” to you, but literally after 3-4 days your body will learn how to get energy without the usual glucose for it, and you will again feel full, as before.
Carbohydrate-free keto diet. Grocery list
As mentioned above, the minimum amount of carbohydrates should be present in your diet (ideally, if the amount of carbohydrates per day does not exceed 100 grams). Therefore, you will have to give up the following:
- any sweets and pastries;
- sugar (including in berries and fruits, in tea and juices);
- bananas and grapes;
- pasta and all kinds of cereals;
- potatoes, beets and carrots.
Specially designed tables for keto diets, as a rule, include the following list of products:
- Meat is better if it is a bird (chicken, turkey), rabbit and low-fat beef.
- Dairy products, ideally low fat. It can be both milk, cottage cheese, sour cream, and yoghurts without sugar, kefir or fermented baked milk.
- Eggs in any quantity.
- Any fish is acceptable, but it is better to focus on herring, tuna, salmon.
- Any vegetables and fruits, but in a limited amount, since they contain sugar.
The principles of any keto diet
Besides the fact that you limit the number of prohibited foods, there are some more principles of such nutrition, which are very important to observe in order to achieve an effect without harm to the body.
Firstly, this is the number of calories, in the daily norm there should be no more than 2000, otherwise you will not be able to lose weight.
Secondly, the cyclical nature. Even if you very easily tolerate the rejection of sweets, pastries and cereals, it is better to alternate carbohydrate-free meals with the inclusion of a small amount of carbohydrates in the diet. The best schedule is 2 weeks in 2. And at first, the keto-diet should last no more than a week.
Thirdly, the correct way out of the diet, which involves adding no more than 30 grams of carbohydrates per day.
It is also worth noting that any diet that excludes carbohydrates from the diet is not suitable for people with diabetes, and for a healthy person it should be accompanied by multivitamin complexes.