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

The application of various diets leads to slim body shapes and the condition improves.Let's learn about the application of the keto diet and the foods required.

Shapeless, thin girls are replaced by beauties with well-groomed bodies and toned muscles.Now they are 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's worth taking advantage of the specific eating style that the ketogenic diet is based on.

The principle of the keto diet

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

Keto dietinvolves minimal consumption of carbohydrates, which reduce glucose levels and provide short-term energy.And when the body feels its lack, 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, we switch the body to lipolysis, which breaks down fat.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 who are trying to lose weight, this is a great opportunity to get a toned and toned body.

There is a similar concept - ketoacidosis.It is a pathological condition that causes acid-base imbalance and death.You should not compare or even confuse them.

Contraindications to the keto diet

Anything involving sudden changes in the body is not considered suitable for people with health problems.

It is forbidden to use:

• pregnant
• Nursing mothers.
• Teenagers up to 18 years old.
• People with gastrointestinal, cardiac and urinary system problems.
• In case of diabetes.

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

• If there are any disorders in the body, ketoacidosis may occur instead of ketosis, which will further worsen the human condition and may even be fatal.
• Diet for diabetics is especially dangerous;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 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 elimination 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 lack of 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 may not produce enough energy for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control of the products used.
• Brush your mouth regularly to get rid of the acetone smell that comes from the production of ketones.

Keto diet rules

• Entry into the diet should be gradual.It should not be a shock to either the body or the person.
• You need to increase your carbohydrate intake every day.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 consumed between 12:00 PM and 6:00 PM.At other times, you should eat low-carb foods.
• You should divide your food intake into 5 times.Portions should be small.Do not eat 3 hours before bedtime.
• Use salt to a minimum.
• Drink no more than 4 liters per day.But don't force it.The amount should be slightly more than you drank before.
• The amount of carbohydrates per day should not exceed 50 g.Fat and protein intake should remain the same.
• Do not use confectionery, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 calories 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:

• Body weight reduction.
• Pleasant smell from the mouth.
• Increased levels of ketones in the blood.
• Decreased appetite.
• Insomnia.
• Easy concentration at work.

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

Tips before starting a keto diet

• To see the result quickly, you should before you startketo dietConstantly monitor the amount of micronutrients consumed.
• In the early stages, the diet should be adjusted;the amount of protein and fat should be 1:1, then 3:1.
• If there are not enough calories in the food you eat, you should increase them by adding butter and nuts to your diet.If you are consuming more calories than usual, you should avoid protein-rich foods.

The diet is quite strict.Any defects are unacceptable.They will not allow the body to return to 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. Main, which is based on moderate protein intake and significant fat gain.Carb loading is not applicable in this case.A diet for lazy people who cannot go to training and live an active lifestyle.
2. Purpose.Carbohydrate intake must be strictly regulated and distributed over time.It will be more effective to use them before and after active training.Lovers of active sports will be able to withstand the load more easily.
3. Cyclic.You constantly increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat intake.Thus, there will be no shortage of glycogen, which will have a positive effect on a person who is constantly exercising.

List of allowed keto diet foods

• Meat.Animal products must not be processed or raised with hormones.It should be remembered that processed meat products contain a huge amount of carbohydrates.
• Eggs of any shape contain the ideal amount of fat and protein.
• Milk and fermented milk products.
• Fish, fresh seafood.This diet is number one, but they must be cooked without the use of bread and a huge amount of fat.
• Vegetable fats.
• Nuts, as well as any seeds will help increase 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.
• Sweetie.
• Store-bought fruit juice.
• Maple syrup.

They have a lot of calories, but they do not increase energy and do not discourage the desire for sweets, but only harm the body.

Helps curb cravings for sweet foodsstevia and erythritol:

• Non-toxic.
• Contains no complex carbohydrates.
• Does not affect health.

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

Prohibited foods on the keto diet

Prohibited:

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

Entry into the diet is different for different sexes, for men - 7 days, for women - 5. The hardest days are from the third to the fifth.To gradually transition to a diet, you should follow a special diet.

Keto diet menu for 2 weeks

First day:

• Breakfast.Scrambled eggs with cheese.
• Dinner.Chicken broth soup with broccoli.
• Dinner.Low-fat natural yogurt.

Second day:

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

• Dinner.Steamed fish cutlet.

Day three:

• Breakfast.Cottage cheese stew.
• Dinner.Steamed salmon with a garnish of green peas and broccoli.
• Dinner.Fried mushrooms with asparagus and sour cream garnish.

Day four:

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

Day five:

• 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.Steamed salmon and broccoli.
• Dinner.Green vegetable salad.Omelette.

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.

Day Nine:

• Breakfast.Three eggs beaten.Boiled beetroot salad.Black tea.
• Dinner.Stewed beef, garnish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

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

Day Eleven:

• Breakfast.Scrambled eggs and ham.A slice of hard cheese.Coffee without sugar.
• Dinner.Stewed rabbit meat, 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 stew, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

Day Fourteen:

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

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

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

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

Based on researchketo dietgives results and effect.But you should know when to stop, you can't sit on it for more than a month.This does not mean that you need to switch to such a diet;it's not a lifestyle, it's a short-term use.