Keto diet: principle, advantages and disadvantages, rules, list of products, menu

The use of a variety of diets leads the body to a slim shape, and the condition for recovery.Let's learn about the application of the keto diet and the foods that are necessary.

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 similar to the current ideal, training and proper nutrition alone are not enough.It is worth taking advantage of the specific eating style on which the ketogenic diet is based.

The principle of the keto diet

The basis of the diet for this diet is a nutritional method that turns the body into a fat burning device.

Keto dietinvolves consuming a minimum of carbohydrates that reduce the amount of glucose and provide short-term energy.And when the body feels its lack, it finds an alternative to continue producing energy.This replacement will be ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, we switch the body to lipolysis, which breaks down fats.The principle of nutrition is based on the body surviving without consuming carbohydrates and entering a 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.This is a pathological condition that leads to an imbalance in the acid-base balance, as well as death.You should not compare or even confuse them.

Contraindications for keto diet

Anything associated with sudden changes in the body is not considered right for people who have health problems.

It is contraindicated to use:

• Pregnant.
• Nursing home mothers.
• Teenagers under 18 years of age.
• People with problems with the gastrointestinal tract, heart, and urinary system.
• For diabetes mellitus.

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

• If there are disturbances in the body, ketoacidosis can occur instead of ketosis, which further worsens the person's condition and can even be fatal.
• A diet for diabetics is particularly dangerous;If this disease is not identified before the changes in the nutritional system begin, it can negatively affect the disease itself, and then the consequences are irreversible.

Benefits of the keto diet

1. Fast weight loss.On average, 2-5 kg are lost per week, but this is individual for everyone.
2. Shrinkage of muscle mass.Subcutaneous fat is burned and converted into energy.
3. Decreased appetite.This is not a low-calorie diet, but a diet based on the exclusion of fast carbohydrates that increase appetite.
4. Constant desire to move.Ketosis takes energy not from carbohydrates, but from fat.

Disadvantages of the keto diet

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

1. Instead of ketosis, ketoacidosis will occur, which can lead to death or coma.
2. Constipation caused by insufficient fiber.
3. Tachycardia, decrease in blood pressure.
4. The presence of stones provokes nausea and even vomiting.Causes abdominal discomfort.
5. Eating simple carbohydrates may not produce enough energy for physical activity.
6. Formation of muscle spasms.

Basic requirements:

• Strict control of the products you consume.
• Constantly clean your mouth to remove the acetone smell that results from the production of ketones.

Keto diet rules

• The entry into the diet should be gradual.This should not be a shock to the body, as well as to the person.
• The amount of carbohydrates must be increased every day.On the first day of the diet, and also after the next 2 weeks, the carbohydrates in the food should be increased.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12:00 and 18:00.At all other times you should eat low-carb foods.
• You should divide your food consumption into 5 times.Portions should be small.Do not eat 3 hours before going to bed.
• Use salt to a minimum.
• Do not drink more than 4 liters per 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 exceed 50 g.The consumption of fats and proteins should remain the same.
• Do not consume sweets, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 per day.

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

When the lipolysis process begins, you will notice:

• Reduce body weight.
• Pleasant smell from the mouth.
• Increased ketones in the blood.
• Decreased 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 can last 1-2 weeks, but gradually the symptoms disappear.

Tips before going on the keto diet

• To quickly see the result, you should also before startingketo dietsConstantly monitor the amount of consumed microelements.
• In the early stages, the diet should be adjusted;the amount of protein and fat should be 1:1, then 3:1.
• If the food you eat does not contain enough calories, you should increase it by adding butter and nuts to your diet.If you consume more calories than normal, you should avoid protein-containing foods.

The diet is very strict.All weaknesses are unacceptable.They do not allow the body to enter ketosis.Even a small burger or sweets can disrupt the metabolism and reduce the effectiveness of weight loss.

Classification of the keto diet

There are three different ketogenic diets:

1. base, which is based on moderate protein intake and a significant increase in fat.In this case, the carbohydrate load is not applied.A diet for lazy people who do not participate in training and lead an active lifestyle.
2. aim.Carbohydrate intake should be strictly regulated and distributed over time.It will be more effective to use them before and after active training.Fans of active sports will find it easier to carry the load.
3. Cyclic.You gradually increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Thus, glycogen will not be in short supply, which has a positive effect on a person who constantly plays sports.

List of allowed foods on the keto diet

• Meat.Animal products must not be processed or raised with hormones.It should be remembered that processed meat products contain huge amounts 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 must be cooked without the use of bread and large amounts of fat.
• Vegetable fats.
• Nuts, as well as all seeds help to increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

Liquid you can use:

• Clean water.
• Tea.
• Unsweetened coffee.

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

The most harmful are:

• Agave syrup.
• Fructose.
• Honey.
• Store-bought fruit juices.
• maple syrup.

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

Helps fight cravings for sweet foodsStevia and Erythrol:

• Non toxic.
• It does not contain complex carbohydrates.
• Does not affect health.

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

Prohibited foods on the keto diet

Forbidden:

• Products with starch.
• Sugar, in any form.
• Fruit with sugar.
• Cereal, pasta.
• All drinks with sugar.

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

Keto diet menu for 2 weeks

First day:

• breakfastEggs with cheese.
• Dinner.Chicken broth soup with broccoli.
• Dinner.Low-fat natural yogurt.

Second day:

• breakfastCottage cheese with a low fat content, with the addition of sour cream.
• Dinner.Chicken fillet steamed with cheese.Fresh Chinese Cabbage Salad.

• Dinner.Steamed fish cutlets.

Third day:

• breakfastHard cheese casserole.
• Dinner.Steamed salmon with a side dish of green peas and broccoli.
• Dinner.Fried mushrooms with a garnish of asparagus and sweet cream.

Fourth day:

• breakfastTwo boiled chicken eggs.Green vegetable salad.
• Dinner.Fish cod soup.A piece of whole grain bread with butter.
• Dinner.Chickpea 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:

• breakfastNatural yogurt.A piece of hard cheese.
• Dinner.Steamed salmon and broccoli.
• Dinner.Green vegetable salad.Omelet.

Seventh day:

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

Eighth day:

• breakfast2 boiled eggs, a slice of cheese, a protein shake, coffee.
• Dinner.Grilled chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• breakfastThree-egg scrambled eggs.Boiled Beet Salad.Black tea.
• Dinner.Stewed beef, side dish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

• breakfastBoiled egg, some avocado, salmon cooked in the oven.
• Dinner.Poultry meat cooked in the oven.A slice of hard cheese.
• Dinner.Squid salad dressed with olive oil.

Eleventh day:

• breakfastEggs and ham.A slice of hard cheese.Coffee without sugar.
• Dinner.Stewed rabbit, fresh vegetables.
• Dinner.Boiled prawns.Sauteed spinach salad with cheese.

twelfth day:

• breakfastEggs with mushrooms and cheese.Coffee.
• Dinner.Grilled meat.Zucchini steamed with tomatoes.
• Dinner.steamed fish.Green salad with cheese.

Thirteenth day:

• breakfastEggs with cheese.Green vegetable salad.Black tea.
• Dinner.Lean stew, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

Fourteenth day:

• breakfastSalmon with tomatoes.
• Dinner.Stewed pork with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers, dressed with olive oil.

followketo dietIn the course of 2 weeks, the human body is completely rebuilt and the following changes can be seen:

• Decreased appetite.
• Loss 3-7 kg.
• Increased performance.
• Improves sleep.

However, this diet is not suitable for everyone;most may experience nausea at first, problems with stool and muscle fatigue.

According to researchketo dietgives results and effect.But you should know when to stop, you can't sit on it for more than a month.It is not about switching to such a diet;it is not a lifestyle, but a short-term use.