Keto diet: principle, benefits and harms, rules, list of products, menu

Using a varied diet leads the body to a slim shape, and the condition improves.Let's get acquainted with the use of the keto diet and the necessary foods.

Shapeless, thin girls are replaced by beauties with sculpted bodies and toned muscles.Now they are considered the standard of female beauty.To achieve such a result and become like today's ideal, only exercise and proper nutrition are not enough.It is worth taking advantage of the specific style of eating based on the ketogenic diet.

The principle of the keto diet

The basis of this diet is a method of eating that turns the body into a fat-burning machine.

Keto dietIt involves minimal consumption of carbohydrates, which reduces the amount of glucose and provides short-term energy.And when the body feels its lack, it will find an alternative to continue producing energy.These substitutions would be ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, the body switches to lipolysis, which breaks down fats.The principle of the diet is based on the survival of the body without the consumption of carbohydrates and entering the state of ketosis.For those trying to lose weight, this is a great chance to get a sculpted and toned body.

There is a similar concept - ketoacidosis.It is a pathological condition that causes an imbalance of acid-base balance, as well as death.You should not compare them or even mix them up.

Keto diet contraindications

Everything related to sudden changes in the body is not considered right for people who have health problems.

Use is contraindicated:

• pregnant
• nursing mothers.
• Adults under 18 years old.
• People with gastrointestinal tract, heart and urinary system problems.
• for diabetes.

Any diet requires consultation with a doctor and a complete medical examination.Keto diet will not be an exception:

• If there is any disturbance in the body, ketoacidosis may occur instead of ketosis, which will further worsen the condition of the person and may even be fatal.
• Diet is especially dangerous for diabetics;If this disease is not detected before changes in the nutritional system begin, it can negatively affect the disease itself, and then the consequences will be irreversible.

Keto Diet Benefits

1. Rapid weight loss.On average, 2-5 kg is lost per week, but it is individual for everyone.
2. decrease in muscle mass.Subcutaneous fat is burned and converted into energy.
3. Loss of appetite.This is not a low-calorie diet, but a diet based on the exclusion of fast carbohydrates, which increase appetite.
4. Constant desire to move.Ketosis gets energy not from carbohydrates, but from fats.

Disadvantages of the keto diet

Each diet has advantages and disadvantages that can harm the body:

1. Instead of ketosis, ketoacidosis will occur, which can lead to death or coma.
2. Constipation is caused by insufficient fiber.
3. Tachycardia, decrease in blood pressure.
4. The presence of stones will cause nausea and even vomiting.causes stomach discomfort.
5. Eating simple carbohydrates can lead to insufficient energy production for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Clean your mouth regularly to get rid of the acetone odor caused by the formation of ketones.

Keto diet rules

• Entry into the diet should be gradual.It should not be a shock to both the body and the person.
• The amount of carbohydrates should be increased daily.On the first day of the diet and also after the next 2 weeks, carbohydrates in food should be increased.

• All carbohydrate-rich vegetables and fresh fruits should be eaten between 12 noon and 6 pm.At all other times, you should eat low-carb foods.
• Food consumption should be divided 5 times.Portions should be small.Do not eat 3 hours before bedtime.
• Use salt to a minimum.
• Drink no more than 4 liters a day.But don't force it.The amount should be a little more than you drank before.
• The amount of carbohydrates per day should not be more than 50 g.Fat and protein consumption should remain the same.
• Do not eat pastries, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 per day.

By following the rules and diet, you will achieve results faster and will not harm your health.

When the lipolysis process begins, you will notice:

• reducing body weight.
• A pleasant smell from the mouth.
• Increased blood ketones.
• Loss of appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Physical activity will decrease, there will be fatigue and stomach problems.This condition may last for 1-2 weeks, but gradually the symptoms will disappear.

Tips before entering the keto diet

• To see the result quickly, you need to startKeto dietConstantly monitor the amount of micronutrients consumed.
• In the early stages, the diet should be adjusted;The amount of proteins and fats should be 1:1, then 3:1.
• If the foods you eat do not contain enough calories, you should increase them by adding butter and nuts to your diet.If you consume more calories than usual, you should avoid foods containing protein.

The diet is quite strict.Any weakness is unacceptable.They will not allow the body to restore ketosis.Even a small burger or candy can disrupt the metabolism and reduce the effectiveness of weight loss.

Classification of keto diet

There are three different ketogenic diets:

1. basic, which is based on a moderate intake of protein and a significant increase in fat.Carbohydrate loading is not used in this case.A diet for lazy people who cannot attend exercises and lead an active lifestyle.
2. target.Carbohydrate intake should be strictly regulated and distributed over time.It will be more effective to use them before and after active training.Active sports lovers will find it easier to carry the load.
3. cyclical.You are constantly either increasing or decreasing the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Thus, there will be no shortage of glycogen, which will have a beneficial effect on a person who constantly plays sports.

List of foods allowed on the keto diet

• meat.Animal products must be unprocessed or not raised with hormones.It should be remembered that processed meat products contain a large amount of carbohydrates.
• Eggs in any form contain the ideal amount of fat and protein.
• Milk and fermented milk products.
• fish, fresh seafood.Number one for this diet, but they should be cooked without using bread and large amounts of fat.
• vegetable fats.
• nuts, like any seed will help you increase the amount of fat.
• vegetablesmostly green.
• Green sour fruit.

You can use the liquid:

• clean water
• Tea.
• Sugar-free coffee.

Sugar substitutes do not affect blood sugar levels, but they add weight and do not kill the desire to eat something sweet.

The most harmful:

• Agave syrup.
• fructose.
• Honey.
• Store-bought fruit juices.
• Maple syrup.

They have a high calorie content, but they do not add energy and do not suppress the desire for sweets, but only harm the body.

Helps reduce cravings for sweet foodsStevia and erythritol:

• Non-toxic.
• Does not contain complex carbohydrates.
• do not affect health.

However, they can increase appetite, cause gas in the stomach and are unpleasant.

Forbidden foods on the keto diet

Prohibited:

• Products containing starch.
• Sugar, in any form.
• Fruits containing sugar.
• Cereal, pasta.
• All drinks containing sugar.

Entering the diet is different for different sexes, for men - 7 days, for women - 5. The most difficult days are the third to fifth.To gradually enter the diet, you need to follow a special diet.

Keto diet menu for 2 weeks

first day:

• Breakfast.Scrambled egg with cheese.
• Dinner.Chicken broth soup with broccoli.
• Dinner.Fat-free natural yogurt.

second day:

• Breakfast.Cottage cheese with low fat content, with the addition of sour cream.
• Dinner.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

Third day:

• Breakfast.Cottage cheese casserole.
• Dinner.Steamed salmon with a side dish of green peas and broccoli.
• Dinner.Fried champignons with a garnish of sour cream and sour cream.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Fish cod soup.A slice of toasted whole grain bread with butter.
• Dinner.Pepper puree.

fifth day:

• Breakfast.Green tea with a slice of cheese.
• Dinner.Omelet with ham.Green cucumber salad.
• Dinner.Steamed broccoli, feta cheese.

Sixth day:

• Breakfast.Natural yogurt.A piece of hard cheese.
• Dinner.Salmon and broccoli with salmon.
• Dinner.Green vegetable salad.Omelet.

Seventh day:

• Breakfast.Steamed fish.Low-fat cottage cheese.
• Dinner.Omelet with bacon.A piece of hard cheese.
• Dinner.Green vegetable salad.Fish in the oven.

Eighth day:

• Breakfast.2 boiled eggs, a slice of cheese, protein shake, coffee.
• Dinner.Stewed chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Three-egg scrambled eggs.Boiled beetroot salad.black tea
• Dinner.Braised Beef, Steamed Broccoli Side Dish.

• Dinner.Oily fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled egg, some avocado, salmon cooked in the oven.
• Dinner.Poultry cooked in the oven.A piece of hard cheese.
• Dinner.Squid salad dressed with olive oil.

eleventh day:

• Breakfast.scrambled eggs and ham.A piece of hard cheese.Coffee without sugar.
• Dinner.Stewed rabbit, fresh vegetables.
• Dinner.Boiled shrimps.Grilled spinach salad with cheese.

twelfth day:

• Breakfast.Scrambled eggs with mushrooms and cheese.coffee.
• Dinner.fried meat.Zucchini stewed with tomatoes.
• Dinner.Steamed fish.Green salad with cheese.

Thirteenth day:

• Breakfast.Scrambled egg with cheese.Green vegetable salad.black tea
• Dinner.Low-fat stewed, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• Dinner.Stewed pork with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers with olive oil.

followsKeto dietWithin 2 weeks, the human body is completely restored and the following changes are visible:

• Loss of appetite.
• Lose 3-7 kg.
• Increased performance.
• improved sleep.

However, this diet is not suitable for everyone;Most people may experience nausea at first, problems with bowel movements, and muscle fatigue.

According to the studyKeto dietGives results and effects.But you have to know when to stop, you can't sit on it for more than a month.It does not mean going on such a diet;This is not a lifestyle, but a short-term use.