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

Using various diets leads the body to a slim shape, and the condition improves.Let's learn about the application of the keto diet and the foods we need.

Shapeless, thin girls are replaced by beauties with sculpted bodies and toned muscles.They are now considered the standard of female beauty.In order 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 nutrition for this diet is a way of eating that turns the body into a fat-burning machine.

Keto dietit includes the intake of a minimum amount of carbohydrates, which reduce the amount of glucose and provide short-term energy.And when the body feels a deficiency, it will find an alternative to continue producing energy.This replacement will be ketones.

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

There is a similar concept - ketoacidosis.This is a pathological condition that leads to an imbalance of acid-base balance, as well as death.They should not be compared or even confused.

Contraindications for the keto diet

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

Use is contraindicated:

• Pregnant.
• Breastfeeding mothers.
• Teenagers under 18 years old.
• People with problems with the gastrointestinal tract, heart and urinary system.
• For diabetes mellitus.

Each diet requires consultation with a doctor and a complete medical examination.The keto diet will be no exception:

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

Benefits of the keto diet

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. 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 does not take energy from carbohydrates, but from fat.

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 caused by insufficient fiber intake.
3. Tachycardia, drop in blood pressure.
4. The presence of stones will cause nausea and even vomiting.Causes stomach discomfort.
5. Eating simple carbohydrates can cause you to produce insufficient energy for physical activity.
6. Formation of muscle spasms.

Basic requirements:

• Strict control of the products you consume.
• Brush your mouth regularly to remove the acetone odor that results from ketone production.

Keto diet rules

• Entering the diet should be gradual.This should not be a shock to the body, nor to the person.
• Every day it is necessary to increase the amount of carbohydrates.On the first day of the diet, as well as after the next 2 weeks, it is necessary to increase the carbohydrates in the food.

• All vegetables rich in carbohydrates and fresh fruits should be consumed between 12 and 18 hours.At all other times, you should eat low-carb foods.
• Food consumption should be divided into 5 times.Portions should be small.Do not eat 3 hours before going to bed.
• Use salt to a minimum.
• Drink no more than 4 liters a day.But don't force it.The amount should be slightly more than what you drank previously.
• The amount of carbohydrates per day must not exceed 50 g.Fat and protein consumption should remain the same.
• Do not consume confectionery, bakery products or flour.
• You should gradually reduce your calorie intake by about 500 a 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:

• Weight loss.
• Pleasant smell from the mouth.
• Increased blood ketones.
• Decreased appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Physical activity will decrease, fatigue and stomach problems will occur.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 should even before startingthe keto dietConstantly monitor the amount of introduced 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 foods you eat do not contain enough calories, you should increase them by adding butter and nuts to your diet.If you are consuming more calories than usual, you should avoid foods that contain protein.

The diet is quite strict.Any weaknesses are unacceptable.It will not allow the body to rebuild itself into ketosis.Even a small hamburger or candy can disrupt the metabolism and reduce the effectiveness of weight loss.

Classification of the 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.In this case, carbohydrate loading does not apply.A diet for lazy people who cannot attend trainings and lead an active lifestyle.
2. Target.Carbohydrate intake should be strictly regulated and spread over time.It will be more effective to use them before and after active training.Fans of active sports will bear the load more easily.
3. Cyclic.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 is constantly engaged in sports.

List of allowed foods on the keto diet

• Meat.Animal products must be unprocessed or not 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.
• Dairy and fermented dairy products.
• A fish, fresh seafood.Number one for this diet, but they must be cooked without the use of breadcrumbs and huge amounts of fat.
• Vegetable fats.
• Nuts, as well as any seeds will help increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruit.

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.
• Fruit juices from the store.
• 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.

It helps suppress cravings for sweet foodsstevia and erythrol:

• Non-toxic.
• It does not contain complex carbohydrates.
• They do not affect health.

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

Forbidden foods on the keto diet

Prohibited:

• Products containing starch.
• Sugar, in any form.
• Fruits that contain sugar.
• Cereals, pasta.
• All drinks containing 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 the diet, you should adhere to a special diet.

Me keto diet in 2 weeks

First day:

• Breakfast.Scrambled eggs with cheese.
• Dinner.Broccoli chicken broth soup.
• Dinner.Low-fat natural yogurt.

Second day:

• Breakfast.Fresh cheese with low fat content, with added cream.
• Dinner.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

Day Three:

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

fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Cod fish stew.A piece of toasted whole grain bread with butter.
• Dinner.Chickpea puree.

fifth day:

• Breakfast.Green tea with a piece 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.Steamed salmon and broccoli.
• Dinner.Green vegetable salad.Omelet.

seventh day:

• Breakfast.Steamed fish.Fresh low-fat 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.

Day nine:

• Breakfast.Three-egg scrambled eggs.Boiled beetroot salad.Black tea.
• Dinner.Stewed beef, side dish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

tenth day:

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

Day Eleven:

• Breakfast.Scrambled eggs and ham.A slice of hard cheese.Coffee without sugar.
• Dinner.Braised rabbit, fresh vegetables.
• Dinner.Boiled shrimp.Stewed spinach salad with cheese.

twelfth day:

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

thirteenth day:

• Breakfast.Scrambled eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Lean goulash, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

fourteenth day:

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

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

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

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

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