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

The use of varied diets brings the body into a slim shape and in a better condition.Let's learn 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 alone are not enough.It is worth taking advantage of the specific eating style on which the ketogenic diet is based.

The principle of the keto diet

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

Keto dietit involves the consumption of minimal 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 energy production.This exchange 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 fact that the body survives without consuming carbohydrates and enters a state of ketosis.For those who are trying to lose weight, this is a great way to get a shapely and toned body.

There is a similar concept - ketoacidosis.It is a pathological condition that leads to acid-base imbalance and death.They should not be compared or even confused.

Contraindications of the keto diet

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

Its use is contraindicated:

• Pregnant.
• Nursing mothers.
• Teenagers under the age of 18.
• People with problems with the gastrointestinal tract, heart and urinary system.
• In case of diabetes.

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

• If any abnormalities occur in the body, instead of ketosis, ketoacidosis can occur, which further worsens the condition of the person and can even be fatal.
• The diet of diabetics is particularly dangerous;if this disease is not identified before starting changes in the nutritional system, 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, you lose 2-5 kg per week, but this is individual for everyone.
2. Shrinkage of muscle mass.Fat under the skin 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 that increase appetite.
4. Constant desire to move.Ketosis does not take energy from carbohydrates, but from fat.

Cons of the keto diet

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

1. Instead of ketosis, ketoacidosis occurs, which can lead to death or coma.
2. Constipation due to insufficient fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones can cause nausea and even vomiting.It causes stomach discomfort.
5. Eating simple carbohydrates can result in not producing enough energy for physical activity.
6. Formation of muscle spasms.

Basic requirements:

• Strict control of consumed products.
• Clean your mouth regularly to remove the acetone odor from the production of ketones.

The rules of the keto diet

• Entry into the diet should be gradual.This should not shock the body or the person.
• The amount of carbohydrates should be increased every day.On the first day of the diet and after the next 2 weeks, the carbohydrate content of the food must be increased.

• All carbohydrate-rich vegetables and fresh fruit should be eaten between 12 and 6 p.m.At all other times, you should eat low-carb foods.
• Food consumption must be divided by 5 times.Portions should be small.Do not eat 3 hours before going to bed.
• Use minimal salt.
• 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 eat sweets, baked goods or flour.
• You should gradually reduce your daily calorie intake by 500.

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

When the lipolysis process begins, you note:

• Reducing body weight.
• Pleasant smell from the mouth.
• Increased ketones in the blood.
• Decreased appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Physical activity, fatigue and stomach upset will decrease.This condition may last for 1-2 weeks, but the symptoms gradually disappear.

Tips before starting the keto diet

• To quickly see the result, you need to do it before you startketo dietsConstantly check the amount of micronutrients consumed.
• In the early stages, the diet must be modified;the amount of protein and fat should be 1:1, then 3:1.
• If the food you eat does not contain enough calories, increase it by adding butter and nuts.If you are consuming more calories than usual, avoid protein foods.

The diet is quite strict.Any weakness is unacceptable.They do not allow the body to build itself back into ketosis.Even a small hamburger or candy bar can disrupt your metabolism and reduce your weight loss effectiveness.

Classification of the 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, carbohydrate loading is not applied.Diet for lazy people who cannot participate in training and lead an active lifestyle.
2. Goal.Carbohydrate intake must be strictly controlled and distributed over time.It will be more effective to use them before and after active training.Fans of active sports bear the load more easily.
3. Cyclic.Constantly increase or decrease the amount of carbohydrates consumed.This type of diet should include 1 day with minimal fat consumption.In this way, there will be no shortage of glycogen, which will have a beneficial effect on people who are constantly exercising.

List of foods allowed on the keto diet

• Meat.Animal products must be unprocessed or not grown with hormones.It should be remembered that processed meat products contain a huge amount of carbohydrates.
• Eggs in any form contain an ideal amount of fat and protein.
• Milk and fermented milk products.
• Fish, fresh seafood.It comes first for this diet, but they must be cooked without breading and using huge amounts of fat.
• Vegetable fats.
• Nuts, as well as any seeds help to increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

Usable liquid:

• Clean water.
• Tea.
• Unsweetened coffee.

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

The most harmful are:

• Agave syrup.
• Fructose.
• Honey.
• Store-bought juices.
• Maple syrup.

They are high in calories, but they do not increase energy and do not deter the desire for sweets, they only harm the body.

It helps curb the desire for sweet foodsstevia and erythrol:

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

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

Forbidden foods in the keto diet

Prohibited:

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

Entering the diet for different genders, for men - 7 days, for women - 5. The most difficult days last from the third to the fifth.To gradually introduce the diet, you must follow a special diet.

Keto diet menu for 2 weeks

First day:

• Morning.Scrambled eggs with cheese.
• Dinner.Chicken soup with broccoli.
• Dinner.Low-fat natural yogurt.

Second day:

• Morning.Low-fat cottage cheese with the addition of sour cream.
• Dinner.Chicken fillet steamed with cheese.Fresh Chinese Kale Salad.

• Dinner.Steamed fish fillet.

Third day:

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

Fourth day:

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

Day five:

• Morning.Green tea with a slice of cheese.
• Dinner.Omelet with ham.Green cucumber salad.
• Dinner.Steamed broccoli, feta cheese.

Sixth day:

• Morning.Natural yogurt.A piece of hard cheese.
• Dinner.Steamed salmon and broccoli.
• Dinner.Green vegetable salad.Omelette.

Seventh day:

• Morning.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:

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

Ninth day:

• Morning.Three egg scrambled eggs.Boiled beet salad.Black tea.
• Dinner.Stewed beef, garnish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

• Morning.Boiled eggs, a little avocado, salmon cooked in the oven.
• Dinner.Poultry cooked in the oven.A slice of hard cheese.
• Dinner.Squid salad tossed with olive oil.

Eleventh day:

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

Twelfth day:

• Morning.Scrambled eggs with mushrooms and cheese.Coffee.
• Dinner.Grilled meat.Zucchini steamed with tomatoes.
• Dinner.Steamed fish.Green salad with cheese.

Thirteenth day:

• Morning.Scrambled eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Lean roasted, steamed broccoli.
• Dinner.Steamed salmon with steamed vegetables.

Fourteenth day:

• Morning.Salmon with tomatoes.
• Dinner.Braised pork with vegetables.
• Dinner.Light salad of fresh tomatoes and cucumbers with olive oil.

Followingketo dietWithin 2 weeks, the human body is completely rebuilt and the following changes are visible:

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

However, this diet is not for everyone;most people may initially experience nausea, stool problems, and muscle fatigue.

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