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 the condition for the better.Let's learn about the implementation of the keto diet and the foods it needs.

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 today's ideal, only training and proper nutrition are not enough.It is worth taking advantage of the particular style of eating that the ketogenic diet is based on.

The beginning of the keto diet

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

Keto dietit involves eating a minimal number 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 solution 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 fats.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 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 them 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.

Use is contraindicated:

• Pregnant.
• Nursing mothers.
• Adolescents under 18 years of age.
• People with gastrointestinal, heart and urinary system problems.
• For diabetes mellitus.

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

• If there are any disturbances in the body, ketoacidosis may occur instead of ketosis, which will further worsen the condition of the person and may even be fatal.
• A diabetic diet is especially dangerous.If this disease is not detected before the changes in the nutritional 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. Shrinkage 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.

Cons of the Keto Diet

Each diet has 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 insufficient fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones will cause nausea and even vomiting.It causes stomach upsets.
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.
• Constantly clean your mouth to remove the acetone smell that results from the production of ketones.

Keto diet rules

• 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 increase.On the first day of the diet, but also after the next 2 weeks, carbohydrates in food should be increased.

• All carbohydrate-rich vegetables and fresh fruit should be eaten between 12 noon and 6 p.m.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 a little more than what you drank before.
• The amount of carbohydrates per day should not be more than 50 g.Fat and protein consumption should remain the same.
• Do not consume confectionery, pastries or flour.
• You should gradually reduce your calorie intake by about 500 a 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:

• Weight loss.
• Pleasant smell from the mouth.
• 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 should even before startingketo dietsConstantly monitor the amount of micronutrients consumed.
• In the initial stages, the diet must be adjusted.the amount of protein and fat should be 1:1 and 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 that contain protein.

The diet is quite strict.Any weaknesses are unacceptable.They will not allow the body to rebuild into 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, the carb load is not applied.A diet for lazy people who cannot attend trainings and lead an active lifestyle.
2. Target.Carbohydrate intake should be tightly regulated and spread out 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. Circular.You are constantly either increasing or decreasing the amount of carbohydrates you are consuming.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 exercises.

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 huge amounts of carbohydrates.
• Eggs in any form contain the ideal amount of fat and protein.
• Dairy and fermented milk products.
• Fish, fresh seafood.Number one for this diet, but they must be cooked without the use of breading and huge amounts of fat.
• Vegetable fats.
• Nuts, as well as each seed will help increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

Liquid you can use:

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

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.
• 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 erythrol:

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

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

Forbidden foods on the keto diet

Prohibited:

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

Entering 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 enter a diet, you will need to follow a special diet.

Keto diet menu for 2 weeks

First day:

• Breakfast.Egg omelette with cheese.
• Dinner.Broccoli Chicken Broth Soup.
• Dinner.Low-fat natural yogurt.

Second day:

• Breakfast.Cottage cheese with low fat content, with added cream.
• Dinner.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

Third day:

• Breakfast.Casserole with cottage cheese.
• Dinner.Steamed salmon with a side dish of peas and broccoli.
• Dinner.Fried mushrooms with a garnish of asparagus and sour cream.

Fourth day:

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

Thursday day:

• 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.Boiled chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Omelet with three eggs.Boiled beet salad.Black tea.
• Dinner.Boiled beef, accompanied by steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled egg, some avocado, salmon baked in the oven.
• Dinner.Poultry meat 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.Boiled rabbit, fresh vegetables.
• Dinner.Boiled shrimps.Sautéed spinach salad with cheese.

Twelfth day:

• Breakfast.Egg omelette with mushrooms and cheese.Coffee.
• Dinner.Grilled meat.Zucchini stew with tomato.
• Dinner.Steamed fish.Green salad with cheese.

Thirteenth day:

• Breakfast.Egg omelette with cheese.Green vegetable salad.Black tea.
• Dinner.Lean Stew, Steamed Broccoli.
• Dinner.Steamed salmon with boiled vegetables.

Fourteenth day:

• Breakfast.Salmon with tomato.
• Dinner.Pork stew with vegetables.
• Dinner.A light salad with fresh tomatoes and cucumbers, dressed in olive oil.

Followingketo 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, problems with stools and muscle fatigue.

According to surveysketo dietit gives results and result.But you should know when to stop, you can't sit on it for more than a month.It does not include going on such a diet.it's not a lifestyle, but a short-term use.