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

Using a variety of diets leads the body to a slim shape, and the condition for the better.Let's learn about the application of the keto diet and the foods required.

Shapeless, thin girls are replaced by beauties with chiseled bodies and toned muscles.Now they are considered the standard of female beauty.To achieve such results and become similar to the current ideal, training and proper nutrition alone are not enough.It is worth taking 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 nutritional approach that turns the body into a fat burner.

Keto dietinvolves consuming minimal carbohydrates, which reduce glucose levels and provide short-term energy.And when the body feels deprived, it finds an alternative to continue producing energy.This exchange becomes ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, our body switches to lipolysis, which breaks down fat.The principle of the diet 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 opportunity to get a sculpted and toned body.

There is a similar term - ketoacidosis.This is a pathological condition that leads to an imbalance in the acid-base balance, as well as death.You should not compare them or even confuse them.

Contraindications for keto diet

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

It is contraindicated for use:

• Pregnant.
• Breastfeeding mothers.
• Young people under 18 years of age.
• People with problems in the digestive tract, heart and urine.
• For diabetes.

Any diet requires consultation with a doctor and a full medical examination.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 condition of the person and can even be fatal.
• Diabetic diets are especially dangerous;if this disease is not diagnosed before changes in the nutritional system begin, it can have a negative effect on 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 this is individual for everyone.
2. Decreased 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 eliminating fast carbohydrates that increase appetite.
4. A constant desire to exercise.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. Ketosis is replaced by ketoacidosis, 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 cause nausea and even vomiting.Causes stomach discomfort.
5. Eating simple carbohydrates can cause you to produce insufficient energy for exercise.
6. Formation of muscle spasms.

Basic requirements:

• Strict control of the products you consume.
• Clean your mouth regularly to remove the acetone odor caused by the production of ketones.

Keto diet rules

• Introduction to the diet should be gradual.This should not be a shock to the body, as well as to the person.
• Every day you need to increase the amount of carbohydrates.On the first day of the diet, and also after the next 2 weeks, carbohydrates should be increased in food.

• All high carb vegetables and fresh fruit should be consumed between 12pm and 6pm. 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 sparingly.
• 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 be the same.
• Do not consume sweets, pastries or flour.
• You should gradually reduce your calorie intake by 500 per day.

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

When liposuction begins, you will consider:

• Reducing body weight.
• A pleasant smell from the mouth.
• Increase in 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 can last for 1-2 weeks, but gradually the symptoms disappear.

Tips before going on a keto diet

• To see the result quickly, you should even 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 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 usual, 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 interfere with metabolism and reduce the effectiveness of weight loss.

Categorization of keto diet

There are three different ketogenic diets:

1. Basic, which is based on a moderate protein intake and a significant increase in fat.In this case no carb load is applied.A diet for lazy people who can't attend exercises and live an active lifestyle.
2. Objectives.Carbohydrate intake should be strictly controlled and spread over time.It will be more effective to use them before and after active training.Fans of active sports will find it easier to bear the load.
3. Circular.You either continuously increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.In this way, glycogen will not be in short supply, which will have a good effect on a person who constantly plays sports.

List of allowed foods on the keto diet

• Meat.Animal products must be raw or not grown with hormones.It should be noted that processed meat products contain a large amount of carbohydrates.
• Eggs in any form contain the perfect amount of fat and protein.
• Milk and fermented milk products.
• Fish, fresh seafood.Number one for this diet, but they must be cooked without using bread and a large amount of fat.
• Vegetable fats.
• Nuts, as well as any seed will help increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

Liquids you can use:

• Clean water.
• Tea.
• Unsweetened coffee.

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

The most harmful are:

• Agave syrup.
• Fructose.
• baby
• Purchased fruit juices.
• Maple syrup.

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

Helps reduce cravings for sweet foodsstevia and erythrol:

• Non-toxic.
• Does not contain complex carbohydrates.
• 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.
• Cereal, pasta.
• All drinks that contain sugar.

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

• Dinner.Steamed fish cutlet.

Third day:

• Breakfast.Cottage cheese pot.
• Dinner.Steamed salmon with a side of green beans and broccoli.
• Dinner.Roasted champagnes garnished with asparagus and sour cream.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Cod soup.A piece of whole grain toast with butter.
• Dinner.Chicken and bean paste.

Fifth day:

• Breakfast.Green tea with a slice of cheese.
• Dinner.Egg cake 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, cheese slice, protein shake, coffee.
• Dinner.Boiled chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

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

• Dinner.Fatty fish and cooked asparagus.

Tenth day:

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

Eleventh day:

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

Twelfth day:

• Breakfast.Scrambled eggs with sponge and cheese.Coffee.
• Dinner.Grilled meat.Zucchini cooked 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 boiled vegetables.

Fourteenth day:

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

Afterketo dietIn 2 weeks, the human body is completely rebuilt and the following changes are visible:

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

However, this diet is not suitable for everyone;most people may experience initial nausea, bowel problems, and muscle fatigue.

According to researchketo dietgives results and effects.But you should 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.