When you want to go on a diet, you come up against a first doubt: which diet to choose
There are really many and sometimes it is very difficult to find the most appropriate one. In the ocean of food plans, there is also the keto diet or ketogenic diet.
Let’s find out what it is and how to lose weight in 21 days . Ketogenic diet: what is it?
Contents
- Ketogenic diet: what it is
- Characteristics of the keto diet
- Allowed foods
- Free keto diet
- Monday:
- Tuesday:
- Wednesday:
- Thursday:
- Friday:
- Saturday:
- Sunday:
- Training on the keto diet
The ketogenic diet is a food plan based on the reduction of carbohydrates, which involves an autonomous production of glucose by the body. This leads to an increase in the energy consumption of fats found in adipose tissue.
Literally, ketogenic diet means “diet that produces ketone bodies “, where ketone bodies are derivatives of lipids that are produced regularly but in minimal quantities and are easily disposed of (for example through urine and respiration).
In this particular diet, however, the ketone bodies reach a level far above normal. The excess of these elements leads to a lowering of the blood pH called ketosis. The presence of ketone bodies in the blood can lead to different consequences: it can be an aid in the weight loss process, or it can have negative effects. Characteristics of the keto
diet The keto diet is a meal plan characterized by having:
- a low calorie : it is considered a low calorie diet;
- a low percentage of carbohydrates ;
- a high percentage of protein ;
The most important element in achieving ketosis is to eat fewer carbohydrates. Limit foods that have a low concentration of carbohydrates and avoid those that are rich in carbohydrates. Allowed foods
Various are the foods allowed, such as:
- meat;
- fish;
- egg;
- cheeses;
- vegetables.
However, there are also foods that are not recommended and are therefore to be avoided in order to achieve the goal of weight loss:
- pasta and rice;
- cereals;
- potatoes;
- fruit;
- carbonated or sugary drinks;
- sweets;
- alcoholic beverages such as beer, wine and spirits.
Free Keto Diet
As with any other diet, it is important to consult a specialist doctor who can help you figure out which path is right for you. Do not venture alone in the sea of ​​diets, without having at least asked for an opinion. Pay a visit to understand what is the correct goal to set (realistic and achievable) and the right time for your body to reach it.
If you have opted for the keto diet, below is an example of a weekly meal plan. Monday:
- breakfast: raw ham (50 gr); wholemeal or rye bread (50 g); a little sweetened iced tea;
- snack: 50 g of roasted and salted pistachios;
- lunch: grilled or baked salmon steak (150 g) with 100 g of salad and a drizzle of olive oil;
- snack: light cottage cheese (100 gr);
- dinner: grilled lamb or kid (200 gr) with courgette side dish (200 gr) and a drizzle of olive oil.
Tuesday:
- breakfast: bresaola (50 gr); wholemeal or rye bread (50 g); a little sweetened iced tea;
- snack: 50 grams of sweet almonds;
- lunch: grilled or baked salmon steak or a sea bream (always baked or grilled) for 150 gr with 200 gr of boiled green beans and a drizzle of olive oil;
- snack: cubes of parmesan (50 g);
- dinner: grilled beef steak (200 g) with a side of tomatoes and salad (200 g and 100 g) and a drizzle of olive oil.
Wednesday:
- breakfast: speck (50 gr); thin slices or light spreadable cheese for 50 gr; wholemeal or rye bread (50 g); a little sweetened iced tea;
- snack: 50 grams of roasted peanuts;
- lunch: baked trout (200 g) with 200 g of salad and a drizzle of olive oil;
- snack: water with cucumber (one glass); a smoothie (70 grams of milk) and a vegetable of your choice (a carrot, lemon juice and 10 grams of sugar)
- dinner: three medium eggs with 200 grams of broccoli and a drizzle of olive oil.
Thursday:
Thursday is considered the day of the recharge and food not consumed in the previous days is introduced:
- breakfast: partially skimmed cow’s milk 250 gr; two rusks with jam (70 g) and sugar (10 g)
- snack: partially skimmed milk yogurt (120 g); two kiwis
- lunch: rice (200 g) with 10 g of grated Parmesan cheese; tomatoes (200 g) with a drizzle of olive oil; a can of drained tuna (100 g);
- snack: a large apple (at least 200 gr)
- dinner: grilled swordfish (200 gr); with two slices of wholemeal bread; 200 gr of spinach and a drizzle of olive oil,
Friday:
- breakfast: white yogurt (200 gr); a sandwich (wholemeal) with defatted cooked ham (50 g); unsweetened iced tea;
- snack: 50 grams of almonds
- lunch: 200 gr of anchovies; 200 gr of aubergines with 10 gr of olive oil; a pear
- snack: cubes of Grana Padano (50 g);
- dinner: grilled veal (200 gr); 100 gr of red radicchio; a spoonful of olive oil; an Apple
Saturday:
- breakfast: 100 grams of whole cow’s milk; a sandwich (wholemeal) with lean turkey meat (50 g);
- snack: three nuts; a little sweetened iced tea;
- lunch: 200 grams of squid with sauce dressing; 100 gr of zucchini; a pear
- snack: light cottage cheese (100 gr);
- dinner: grilled horse steak (150 g) with salad garnish (100 g) dressed with 10 g of olive oil; an Apple
Sunday:
- breakfast: muesli with dehydrated fruit and dried fruit (50 g); orange juice (200 g);
- snack: a toast with 15 grams of jam;
- lunch: pumpkin risotto (80 grams of rice and 100 grams of pumpkin); 100 gr of rocket with olive oil; 70 gr of tomatoes; a slice of wholemeal or rye bread;
- snack: three mandarins (maximum 180 g)
- dinner: lentil soup (200 gr); 200 gr of fennel with a drizzle of olive oil; an orange or an apple
This is just one of the many free keto diet templates you can find. The important thing is to adjust the diet according to your needs and the objectives to be achieved. The keto diet is ideal when done for a short time. The maximum is attributable to 21 days . Beyond this threshold there could be problems for the organism. Training in the keto diet
Another element to consider when setting the goal of losing weight is training.
Usually, it is recommended to perform frequent physical activity in order to have greater results during the chosen diet.
For the keto diet, this is not true. Of course, this is not saying that you should lead a sedentary lifestyle, but no positive correlation has been found between training and increasing ketone bodies. Indeed, frequent and intense training would decrease the level of ketone bodies thus reducing the benefit they bring for weight loss. In general, try to keep a healthy and balanced lifestyle. Even without going to the gym every day, you can still keep fit.
Walk for about 20 minutes a day (without running) and do abdominal and leg exercises for about 15 minutes a day. In this way you can try to tone up without frustrating the efforts and benefits that this particular diet will bring you.
Of the different diets, the keto diet is perhaps not the most recommended for those who need to lose a lot of pounds.
Find out and listen to the advice of a specialist before deciding which meal plan to follow based on the amount of pounds you want to lose.
