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

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

Shapeless thin girls are replaced by beauties with sculpted bodies and tight 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.It is worth taking advantage of the specific style of eating on which the ketogenic diet is based.

The principle of the keto diet

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

Keto dietinvolves 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 substituent 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 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.It 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 to use:

• pregnant.
• Nursing mothers.
• Teenagers under 18.
• People with problems with the gastrointestinal tract, heart and excretory system.
• For diabetes.

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

• If there are any disorders in the body, ketoacidosis may appear instead of ketosis, which will further worsen the person's condition and may even be fatal.
• A diet for diabetics is especially dangerous;if this disease is not identified before the changes in the food 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 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 that is 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 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. Formation of muscle cramps.

Basic requirements:

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

Keto Diet Rules

• Entering 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.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 eaten between 12 and 6 p.m.The rest of the time you should eat low-carb foods.
• You need to divide the food consumption by 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 per day.But don't force it.The amount should be slightly more than what you drank before.
• The amount of carbohydrates per day should not exceed 50 g.Fat and protein intake should remain the same.
• Do not consume confectionery, pasta or flour.
• You should gradually reduce your calorie intake by about 500 per day.

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

When the lipolysis process begins, you will notice:

• Decrease in body weight.
• Pleasant smell from the mouth.
• Elevated 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 for 1-2 weeks, but gradually the symptoms will disappear.

Tips before entering a keto diet

• To see the result quickly, you need to even before you startketo dietsConstantly 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 are consuming more calories than normal, you should avoid foods containing protein.

The diet is quite strict.Any weaknesses are unacceptable.They will not allow the body to return to ketosis.Even a small burger 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 moderate protein intake and a significant increase in fat.In this case, carbohydrate loading does not apply.Diet for lazy people who cannot attend training and lead an active lifestyle.
2. Target.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 bear 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 consumption.Thus, glycogen will not be in short supply, which will have a beneficial effect on a person who constantly 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 perfect amount of fat and protein.
• Dairy and fermented milk products.
• Fish, fresh seafood.Number one for this diet, but they must be prepared without the use of breading 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 fruits.

Liquid you can use:

• Clean water.
• tea.
• Unsweetened coffee.

Sugar substitutes do not affect the level of sugar in the blood, 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 curb cravings 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.

Prohibited foods on the keto diet

Prohibited:

• Products containing starch.
• Sugar in any form.
• Fruits containing 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 enter a diet gradually, you need to adhere to a special diet.

Keto diet menu for 2 weeks

first day:

• breakfast.Scrambled eggs with cheese.
• Dinner.Broccoli Chicken Broth Soup.
• 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.

Third day:

• breakfast.Cottage cheese casserole.
• Dinner.Steamed salmon with a garnish of green peas and broccoli.
• Dinner.Fried champignons with a garnish of asparagus and cream.

Fourth day:

• breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Cod fish soup.A piece of whole wheat toast with butter.
• Dinner.Chickpea puree.

Day five:

• 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.Low-fat cottage cheese.
• Dinner.Omelet with bacon.A piece of hard cheese.
• Dinner.Green vegetable salad.Baked fish.

Eighth day:

• breakfast.2 boiled eggs, a piece of cheese, a protein shake, coffee.
• Dinner.Stewed chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

ninth day:

• breakfast.Scrambled eggs from three eggs.Boiled beetroot salad.black tea.
• Dinner.Stewed beef, garnished with steamed broccoli.

• Dinner.Oily fish and cooked asparagus.

Tenth day:

• breakfast.Boiled egg, some avocado, baked salmon.
• Dinner.Poultry cooked in the oven.A piece of hard cheese.
• Dinner.Squid salad drizzled with olive oil.

Day Eleven:

• breakfast.Scrambled eggs and ham.A piece of hard cheese.Coffee without sugar.
• Dinner.Stewed rabbit, fresh vegetables.
• Dinner.Boiled shrimp.Sautéed 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 steamed vegetables.

Day Fourteen:

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

Followingketo dietDuring 2 weeks, the human body is completely restored and the following changes are noticed:

• Decreased appetite.
• Weight loss 3-7 kg.
• Increased productivity.
• Improved sleep.

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

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