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

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

Shapeless and thin girls are being 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, only training and proper nutrition are not enough.You should take advantage of the specific style of eating that the ketogenic diet is based on.

The principle of the keto diet

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

Diet theseinvolves the consumption of a minimum of carbohydrates, which reduce the amount of glucose and provide short-term energy.And when the body feels its lack, it will find an alternative to continue producing energy.This substitution will be ketone.

In other words, instead of glycolysis, which helps break down carbohydrates, we switch the body to lipolysis, which breaks down fats.The principle of the diet is based on the fact that the body survives without consuming carbohydrates and enters 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 the keto diet

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

It is contraindicated to use:

• Pregnant.
• Nursing mothers.
• Adolescents 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.This 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 person's condition and may even be fatal.
• A diet for diabetics 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.

The benefits of the keto diet

1. Rapid weight loss.On average, 2-5 kg are lost per week, but this is individual for everyone.
2. Contraction 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, which increase appetite.
4. Constant desire to move.Ketosis gets energy not from carbohydrates, but from fat.

Disadvantages of keto diet

Every diet has pros and cons 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, drop in blood pressure.
4. The presence of stones will provoke nausea and even vomiting.Causes stomach discomfort.
5. Eating simple carbohydrates can cause you to produce insufficient energy for physical activity.
6. The formation of muscle cramps.

Basic requirements:

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

These are the rules of the diet

• Entry into the diet should be gradual.This should not be a shock to the body as well as to the person.
• Every day the amount of carbohydrates should be increased.On the first day of the diet, as well as after the next 2 weeks, carbohydrates should be added to the food.

• All fresh vegetables and fruits rich in carbohydrates should be consumed between 12:00 and 18:00.In any other case, 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.
• Drink no more than 4 liters a day.But don't force it.The amount should be slightly more than you drank before.
• The amount of carbohydrates per day should not be more than 50 g.Fat and protein intake should remain the same.
• Do not consume sweets, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 a day.

Adhering to the rules and diet, you will achieve results faster and will not harm your health.

When the lipolysis process begins, you will notice:

• Reduction of body weight.
• Pleasant breath.
• Increased blood ketones.
• 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 may last 1-2 weeks, but gradually the symptoms will disappear.

Tips before entering the keto diet

• To quickly see the result, you need even before you startthese dietsConstantly monitor the amount of micronutrients consumed.
• In the early stages, the diet must 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 them by adding butter and nuts to your diet.If you consume more calories than normal, you should avoid foods that contain protein.

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

Classification of keto diet

There are three different ketogenic diets:

1. CoRe, which is based on moderate protein intake and a significant increase in fat.In this case, the carbohydrate load does not apply.A diet for lazy people who cannot exercise and lead an active lifestyle.
2. The 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 cope with the load.
3. cyclic.You constantly increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day of minimal fat consumption.Thus, glycogen will not be in short supply, which will have a beneficial effect for a person who constantly plays sports.

List of foods allowed on the keto diet

• meaty.Animal products must be raw or not raised with hormones.It should be remembered that processed meat products contain large 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 should be cooked without the use of bread and large amounts of fat.
• Vegetable fats.
• nuts, as well as any seed will help increase the amount of fat.
• Vegetables, mostly green.
• Sour green fruits.

Liquid you can use:

• Clean water.
• Tea.
• Coffee without sugar.

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

The most harmful are:

• Agave syrup.
• Fructose.
• Beloved
• 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.

It helps curb the desire for sweet foodsstevia and erythritol:

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

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

Foods prohibited in the keto diet

Prohibited:

• Products containing starch.
• Sugar in any form.
• Fruits that contain sugar.
• Cereals, pasta.
• All drinks containing sugar.

Entering the diet is different for different genders, for men – 7 days, for women – 5. The most difficult days are from the third to the fifth.To gradually enter a diet, you must adhere to a special diet.

Keto diet menu for 2 weeks

First day:

• Breakfast.Scrambled eggs with cheese.
• Dinner.Broccoli Chicken Broccoli Soup.
• Dinner.Low-fat natural yogurt.

Second day:

• Breakfast.Low-fat cottage cheese, with the addition of sour cream.
• Dinner.Boiled chicken fillet with cheese.Fresh salad with Chinese cabbage.

• Dinner.Steamed fish cutlets.

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 asparagus and sour cream.

Fourth day:

• Breakfast.Two boiled chicken eggs.Salad with green vegetables.
• Dinner.Fish cod soup.A piece of whole grain toast with butter.
• Dinner.Chickpea puree.

Day five:

• BREAKFAST.Green tea with a slice of cheese.
• Dinner.Ham omelette.Salad with green cucumber.
• Dinner.Steamed broccoli, feta cheese.

Day six:

• Breakfast.Natural yogurt.A piece of hard cheese.
• Dinner.Steamed salmon and broccoli.
• Dinner.Salad with green vegetables.Omelet.

Seventh day:

• Breakfast.Steamed fish.Low-fat cottage cheese.
• Dinner.Ham omelette.A piece of hard cheese.
• Dinner.Salad with green vegetables.Fish in the oven.

Eighth day:

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

Day nine:

• Breakfast.Scrambled eggs with three eggs.Salad with boiled beets.Black tea.
• Dinner.Braised beef, steamed broccoli side dish.

• Dinner.Fatty fish and boiled asparagus.

Day ten:

• Breakfast.Boiled egg, some avocado, salmon cooked in the oven.
• Dinner.Poultry cooked in the oven.A slice of hard cheese.
• Dinner.Salad with squid dressed in olive oil.

Day eleven:

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

Day twelve:

• 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.Salad with green vegetables.Black tea.
• Dinner.Fat-free, steamed broccoli.
• Dinner.Steamed salmon with boiled vegetables.

Day Fourteen:

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

In the followingthis dietDuring 2 weeks, the human body is completely rebuilt 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, bowel problems and muscle fatigue.

According to researchthis dietgives results and effect.But you should know that when you stop, you cannot sit on it for more than a month.It does not include going on such a diet;it is not a lifestyle but a short-term use.