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

Keto diet

The use of different diets keeps the body in shape and the condition better. Let's learn the application of the keto diet and the foods you need.

Shapeless, skinny girls are replaced by beauties with relief bodies and pumped muscles. Now they are considered the standard of female beauty. Training and proper nutrition alone are not enough to achieve this result and look like the current ideal. It is worth taking advantage of a special diet based on a ketogenic diet.

Principles of the Keto Diet

The basis of this diet is a way of eating that turns the body into a fat-burning apparatus.

Keto Dietinvolves the use of minimal carbohydrates that lower glucose and provide short-term energy. When the body feels deficient, it will find an alternative to continue producing energy. It will be a replacement ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, we convert the body to lipolysis, which breaks down fats. The principle of the diet is based on the fact that the body survives without consuming carbohydrates and without reaching a state of ketosis. For those trying to lose weight, this is a great opportunity to relax and build a toned body.

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

Tips against the keto diet

Ketogenic diet foods

For people with health problems, anything related to sudden changes in the body is not considered true.

Use is contraindicated:

  • Pregnant.
  • Nursing mothers.
  • Adolescents under 18 years of age.
  • People with problems with the gastrointestinal tract, heart, urinary system.
  • With diabetes.

Any diet consists of consultation with a doctor and a full physical examination. The keto diet is no exception:

  • When there is any disorder in the body, instead of ketosis, ketoacidosis can occur, which can worsen the human condition and even lead to death.
  • A diet is especially dangerous for diabetics, if the disease is not detected before the onset of changes in the diet, it can adversely affect the disease itself, and the consequences will be irreversible.

Benefits of Keto Diet

  1. Rapid weight loss. On average, you lose 2-5 kg ​​per week, but this is individual for everyone.
  2. Muscle mass loss. 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. The desire to move constantly. Ketosis gets its energy from body fat, not carbohydrates.

Disadvantages of the keto diet

Lack of energy in the keto diet

Every diet has both advantages and disadvantages that can harm the body:

  1. Ketosis will be replaced by ketoacidosis, which can lead to death or coma.
  2. Constipation due to low fiber.
  3. Tachycardia, decrease in blood pressure.
  4. The presence of stones will cause nausea and even vomiting. Causes stomach upset.
  5. Eating simple carbohydrates can cause you to produce enough energy for physical activity.
  6. Occurrence of muscle cramps.

Basic Requirements:

  • Strict control over the products you consume.
  • Regular cleaning of the mouth to eliminate the smell of acetone from ketone production.

Keto Diet Rules

  • Getting into the diet should be gradual. This should not be a shock to the body as it is to a person.
  • The amount of carbohydrates should be increased every day. After the first day of the diet and the next 2 weeks, the carbohydrates in the diet should be increased.
  • Avoid flour products in a ketogenic diet
  • All carbohydrate-rich vegetables and fresh fruits should be consumed from 12 noon to 6 pm. Eat low-carb foods the rest of the time.
  • Divide the meal 5 times. Portions should be small. Do not eat 3 hours before bedtime.
  • Use a minimum of salt.
  • Drink up to 4 liters a day. But don't force it. The amount should be slightly more than you drank before.
  • The daily amount of carbohydrates should not exceed 50 grams, the consumption of fats and proteins should remain the same.
  • Do not use confectionery, baked goods, flour.
  • Gradually reduces calorie intake by about 500 per day.

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

When the lipolysis process begins, you will note the following:

  • Weight loss.
  • Good breath.
  • Increased blood ketones.
  • Decreased appetite.
  • Insomnia.
  • Easy concentration at work.

The first week will be difficult. There will be reduced physical activity, fatigue, stomach problems. This condition can last for 1-2 weeks, but gradually the symptoms will disappear.

Girl with a basket of vegetables

Instructions before entering the keto diet

  • To see the results quickly, you should always monitor the amount of micronutrients consumed before starting theketo diet.
  • In the first stages, you need to re-establish the diet, the amount of protein and fat should be 1: 1, then 3: 1.
  • If the food you eat does not have enough calories, it should be increased by adding butter and nuts to the diet. If the calories are higher than normal, it is worth avoiding foods that contain protein.

The diet is very strict. Any weakness is unacceptable. They will prevent the body from rebuilding ketosis. A small burger or candy can disrupt such metabolism and reduce the effects of weight loss.

Classification of keto diet

There are three different ketogenic diets:

  1. Basicis ​​based on moderate protein intake and a significant increase in fat. In this case, the carbohydrate load is not applied. Diet for the lazy who can not participate in training and lead an active lifestyle.
  2. Target. Carbohydrate intake should be strictly regulated and distributed within an hour. It will be more effective to use before and after active training. Active sports fans will be able to carry loads more easily.
  3. Agility. Constantly increases and decreases the amount of carbohydrates consumed. This type of food should be included for 1 day with a minimum fat intake. Thus, glycogen will not be in deficit, which will have a beneficial effect on a person who is constantly engaged in sports.

List of Keto Foods Allowed

  • Meat. Animal products must be unprocessed or hormone-free. Remember that processed meats are high in carbohydrates.
  • Eggs in any form - contain an ideal amount of fat and protein.
  • Milk and fermented milk products.
  • Fish, fresh seafood. It is the number one for the diet, but should be cooked without bread and large amounts of fat.
  • Vegetable oils.
  • Like any seed,
  • nutswill help increase the amount of fat.
  • Vegetablesare mostly green.
  • Green sour fruit.

Consumable liquid:

  • Pure water.
  • Tea.
  • sugar-free coffee.

Sugar substitutes do not affect blood sugar levels in any way, but they do increase weight and do not kill the urge to eat something sweet.

The most harmful are:

  • Agave syrup.
  • Fructose.
  • Honey.
  • Keep fruit juices.
  • maple syrup.
Basic foods in a ketogenic diet

They are high in calories, but do not increase energy and reduce cravings for sweets, but harm the body.

Stevia and Erythrol can help reduce sugar cravings:

  • Not toxic.
  • Does not contain carbohydrates.
  • Does not affect health.

However, it can increase appetite, produce gas in the stomach and do not give a pleasant taste.

Prohibited foods in the keto diet

Forbidden:

  • Starchy foods.
  • Sugar, in any form.
  • Sugar-containing fruit.
  • Cereals, pasta.
  • All drinks contain sugar.

Diet is different for different sexes, for men - 7 days, for women - 5. The most difficult days are the third and fifth days. You need to follow a special diet to gradually enter the diet.

2 weeks Keto diet menu

First day:

  • Breakfast.Eggs cooked with cheese.
  • Lunch.Chicken soup with broccoli.
  • Lunch.Low-fat natural yogurt.

Second day:

  • Breakfast.Low-fat cottage cheese with sour cream.
  • Lunch.Chicken fillet with cheese. Fresh Chinese cabbage salad.
  • Salmon with peas and broccoli
  • Lunch.Steamed fish cutlet.

Third day:

  • Breakfast.Curd cheese casserole.
  • Lunch.Steamed salmon garnished with green peas and broccoli.
  • Lunch.Fried mushrooms garnished with asparagus and sour cream.

Fourth day:

  • Breakfast.Two boiled chicken eggs. Green vegetable salad.
  • Lunch.Fish cod soup. Bread toasted with whole grain butter.
  • Lunch.Pea puree.

Fifth day:

  • Breakfast. Green tea with a slice of cheese.
  • Lunch.Ham omelet. Green cucumber salad.
  • Lunch.Steamed broccoli, feta cheese.

Sixth day:

  • Breakfast.Natural yogurt. A piece of hard cheese.
  • Lunch.Steamed salmon and broccoli.
  • Lunch.Green vegetable salad. Omelet.

Seventh day:

  • Breakfast.Steamed fish. Low-fat cottage cheese.
  • Lunch.Pork omelet. A piece of hard cheese.
  • Lunch.Green vegetable salad. Baked fish.

Eighth day:

  • Breakfast.2 boiled eggs, a slice of cheese, a protein shake, coffee.
  • Lunch.Boiled chicken fillet, green salad.
  • Lunch.Salmon, fresh cucumber salad.

Ninth day:

  • Breakfast.Scrambled eggs made from three eggs. Boiled beet salad. Black tea.
  • Lunch.Beef stew, steamed broccoli garnish.
  • Seafood salad
  • Lunch.Oily fish and boiled asparagus.

Tenth day:

  • Breakfast.Baked boiled eggs, a little avocado, salmon.
  • Lunch.Baked poultry. A slice of hard cheese.
  • Lunch.Squid salad dressed with olive oil.

Eleventh day:

  • Breakfast.Fried egg with ham. A slice of hard cheese. Sugar-free coffee.
  • Lunch.Fried rabbit, fresh vegetables.
  • Lunch.Boiled shrimp. Spinach salad with cheese.

Twelfth Day:

  • Breakfast.Fried eggs with mushrooms and cheese. Coffee.
  • Lunch.Grilled meat. Baked pumpkin with tomatoes.
  • Lunch.Steamed fish. Green salad with cheese.

Thirteenth day:

  • Breakfast.Eggs cooked with cheese. Green vegetable salad. Black tea.
  • Lunch.Low-fat casserole, steamed broccoli.
  • Lunch.Salmon cooked with boiled vegetables.

Fourteenth day:

  • Breakfast.Straw with tomatoes.
  • Lunch.Pork cooked with vegetables.
  • Lunch.Fresh tomato and cucumber light salad with olive oil.

After 2 weeks ofketo dietthe human body is completely rebuilt and the following changes appear:

  • Decreased appetite.
  • 3-7 kg loss.
  • Improved performance.
  • Better sleep.

However, this diet is not suitable for everyone, most may initially experience nausea, fecal problems and muscle fatigue.

According to research,keto dietgives results and effects. But it's worth knowing when you're going to stop, you can't sit on it for more than a month. This does not mean a transition to such a diet, not a lifestyle, but a short-term use.