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

Using different diets, the body becomes slim and the condition improves.Let's learn about the application of the keto diet and the necessary foods.

Shapeless, thin girls are 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, training and proper nutrition are not enough.It is worth using the special style of eating on which the ketogenic diet is based.

The principle of the keto diet

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

Keto dietinvolves minimal consumption of carbohydrates, which reduces the amount of glucose and provides short-term energy.And when the body feels its lack, it will find an alternative to continue producing energy.This substitute 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 the consumption of carbohydrates and enters a state of ketosis.For those who are trying to lose weight, this is a great opportunity to get a refined and toned body.

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

Contraindications to the keto diet

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

It is contraindicated for use:

• Pregnant woman.
• Nursing mothers.
• Adolescents under 18 years of age.
• For people with problems of the gastrointestinal tract, heart and urinary system.
• Against 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 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 identified 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 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, which increase appetite.
4. A constant desire to move.Ketosis takes energy not from carbohydrates, but from fat.

Disadvantages of the keto diet

Each diet has both pros and cons, which 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, decrease in blood pressure.
4. The presence of stones will cause nausea and even vomiting.Causes stomach discomfort.
5. Eating simple carbohydrates can lead to insufficient energy production for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control over consumed products.
• Brush your mouth regularly to remove the acetone odor that results from the production of ketones.

Keto Diet Rules

• Entry into the diet should be gradual.It should not be a shock to the body as well as to the person.
• The amount of carbohydrates should be increased every day.On the first day of the diet and also after the next 2 weeks, the amount of carbohydrates in the food should be increased.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12:00 and 18:00.The rest of the time, 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 per day.But don't force it.The amount should be a little 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 use pastry, pastry 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, there will be fatigue, stomach problems.This condition may last for 1-2 weeks, but gradually the symptoms will disappear.

Tips before starting a keto diet

• To quickly see the result, you should even before starting workketo 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 usual, you should avoid foods containing protein.

The diet is quite strict.Any imperfections are unacceptable.They will prevent the body from returning to ketosis.Even a small burger or candy can disrupt your metabolism and reduce the effectiveness of your weight loss.

Classification of the Keto Diet

There are three different ketogenic diets:

1. Basic, which is based on moderate protein consumption and a significant increase in fat.Carbohydrate loading is not applied in this case.Diet for lazy people who cannot attend training and lead 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.Fans of active sports will find it easier to withstand the load.
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 benefit a person who is constantly exercising.

List of allowed foods on the keto diet

• Meat.Animal products must be raw or not raised with hormones.It should be remembered that processed meat products contain a huge amount 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 must be prepared without using bread 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 blood sugar, but they add weight and do not kill the desire to eat something sweet.

The most dangerous are:

• Agave syrup.
• Fructose.
• Darling.
• Fruit juices are available in the store.
• Maple syrup.

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

Helps curb cravings for sweet foodsstevia and erythrol:

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

The entry into the diet is different for different genders, for men - 7 days, for women - 5. The hardest days are from the third to the fifth.To start the diet gradually, you need to 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.

Third day:

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

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Fish cod soup.A piece of whole wheat 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.Omelet.

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, a 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, garnish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

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

Day Eleven:

• Breakfast.Scrambled eggs and ham.A slice of hard cheese.Coffee without sugar.
• Dinner.Stewed 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 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 prepared with olive oil.

Following upthe keto 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 for everyone;most may experience nausea, stool problems and muscle fatigue at first.

According to the studythe keto dietgives result and effect.But you should know when to stop, you can't sit on it for more than a month.This does not include switching to such a diet;it is not a lifestyle, but a temporary use.