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

The use of a variety of diets brings the body to a slim shape and best condition.Let's learn about the application of the keto diet and the necessary foods.

Shapeless and skinny 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 basis of the diet for this diet is a method of nutrition that turns the body into a fat burning apparatus.

Keto dietinvolves the consumption of a minimum of carbohydrates, which reduce the amount of glucose and provide short-term energy.And when the body misses it, it will find an alternative 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's survival without consuming carbohydrates and entering a state of ketosis.For those who are trying to lose weight, this is a great opportunity 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 or even confuse them.

Contraindications for the keto diet

Anything that is associated with sudden changes in the body is not considered right for people who have health problems.

The use is contraindicated:

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

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

• If disorders occur in the body, ketoacidosis may occur instead of ketosis, which will further worsen the person's condition and can even be fatal.
• A 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 therefore 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.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 takes energy not from carbohydrates, but from fats.

Disadvantages of the keto diet

Each diet has both 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 fiber deficiency.
3. Tachycardia, drop 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 insufficient energy for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Rigorous control of the products you consume.
• Constantly clean your mouth to remove the acetone odor resulting from ketone production.

Rules of the keto diet

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

• All carbohydrate-rich vegetables and fresh fruit should be consumed between 12pm and 6pm.At all other times, you should eat low-carb foods.
• You should divide your food consumption into 5 times.Portions should be small.Don't eat 3 hours before going to bed.
• Use minimal salt.
• Drink no more than 4 liters per day.But don't force it.The quantity should be slightly higher than what you drank previously.
• The amount of carbohydrates per day should not be more than 50 g.Fat and protein consumption should remain the same.
• Do not consume sweets, baked goods or flour.
• You should gradually reduce your calorie intake by around 500 per day.

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

When the lipolysis process begins, you will notice:

• Reduce body weight.
• Pleasant odor from the mouth.
• Increased blood ketones.
• Decreased appetite.
• Insomnia.
• Easy concentration on work.

The first week will be difficult.Physical activity will decrease, there will be tiredness and stomach problems.This condition can last 1-2 weeks, but gradually the symptoms will disappear.

Tips before starting the keto diet

• To quickly see the result, you should also before startingketo dietsConstantly monitor the amount of microelements consumed.
• In the initial stages, the diet should be adjusted;the amount of protein and fat should be 1:1, then 3:1.
• If the food you eat doesn't contain enough calories, you should increase them by adding butter and nuts to your diet.If you consume more calories than normal, you should avoid foods containing proteins.

The diet is quite strict.Any weakness is unacceptable.They will not allow the body to rebuild itself in ketosis.Even a small hamburger or candy can disturb your metabolism and reduce the effectiveness of weight loss.

Classification of the keto diet

There are three different ketogenic diets:

1. Essential, which is based on a moderate protein intake and a significant increase in fat.In this case the carbohydrate load is not applied.A diet for lazy people who cannot attend workouts and lead an active lifestyle.
2. Target.Carbohydrate intake should be strictly regulated and distributed over time.It will be more effective to use them before and after active training.Active sports enthusiasts will find it easier to bear the load.
3. Cyclic.You constantly increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day of minimal fat consumption.Therefore, glycogen will not be lacking, which will have a beneficial effect on a person who constantly plays sports.

List of foods allowed on the keto diet

• Meat.Animal products must be unprocessed or hormone-free.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 fish.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 any seeds will help increase the amount of fat.
• Vegetables, mostly green.
• Green and tart fruits.

Liquid you can use:

• Clean water.
• Tea.
• Unsweetened coffee.

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 craving for sweets, but only harm the body.

Helps curb the craving for sweet foodsstevia and erythrol:

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

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

Foods prohibited on the keto diet

Prohibited:

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

The entrance into the diet is different depending on sex, for men – 7 days, for women – 5. The most difficult days range from the third to the fifth.To gradually enter a diet, you should adhere to 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.Stewed chicken fillet with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

Third day:

• Breakfast.Cottage cheese casserole.
• Dinner.Steamed salmon with a side of peas and broccoli.
• Dinner.Fried champignons with a side of asparagus and sour cream.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Fish and cod soup.A piece of wholemeal bread toasted with butter.
• Dinner.Chickpea puree.

Fifth day:

• Breakfast.Green tea with a slice of cheese.
• Dinner.Omelette 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.Omelette.

Seventh day:

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

Eighth day:

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

Ninth day:

• Breakfast.Scrambled eggs with three eggs.Boiled beetroot salad.Black tea.
• Dinner.Stewed beef, side dish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled egg, a little avocado, baked salmon.
• Dinner.Oven cooked poultry meat.A slice of hard cheese.
• Dinner.Calamari salad dressed with olive oil.

Eleventh day:

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

Twelfth day:

• Breakfast.Scrambled eggs with champignons and cheese.Coffee.
• Dinner.Grilled meat.Stewed courgettes with cherry 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.

Fourteenth day:

• Breakfast.Salmon with cherry tomatoes.
• Dinner.Stewed pork with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers, dressed with olive oil.

Continuedketo dietOver the course of 2 weeks, the human body is completely rebuilt and the following changes are visible:

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

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

According to researchketo dietgives results and effects.But you should know when to stop, you can't sit for more than a month.It does not imply switching to such a diet;it is not a lifestyle, but a short-term use.