Keto diet: principle, advantages and disadvantages, rules, list of products, menu

As a result of using different diets the body to a slim shape, and the condition to improve.We learn about the implementation of the keto diet and the foods required.

Out of shape, thin girls are being replaced by beauty with sculpted bodies and toned muscles.Now they are considered the standard of female beauty.To achieve such a result and look like the current ideal, training and proper nutrition alone are not enough.The particular style of eating on which the ketogenic diet is based is worth taking advantage of.

The principle of the keto diet

The basis of this diet is a nutritional method that converts the body into a fat burning machine.

keto dietThis involves eating a minimum amount of carbohydrates, which reduce the amount of glucose and provide short-term energy.And when the body feels its lack, it will find another option 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 eating carbohydrates and entering a state of ketosis.For those looking 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 involving sudden changes in the body is not considered right for people with health problems.

It is contraindicated to use:

• Being pregnant.
• Nursing mothers.
• Teenagers 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 there is any disturbance in the body, ketoacidosis may occur instead of ketosis, which will further worsen the person's condition and may even be fatal.
• Diet for diabetics is especially dangerous;if this disease is not recognized before 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 each person.
2. Decrease in muscle mass.Subcutaneous fat is burned and converted into energy.
3. Decrease appetite.This is not a low-calorie diet, but a diet based on the exclusion of fast carbohydrates, which increases appetite.
4. Constant desire to move.Ketosis does not take energy from carbohydrates, but from fat.

Disadvantages 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 induce nausea and even vomiting.Causes stomach discomfort.
5. If you eat simple carbohydrates you can produce enough energy for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control of the products you eat.
• Always clean your mouth to remove the acetone smell that results from ketone production.

keto diet rules

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

• All fresh vegetables and fruits rich in carbohydrates should be eaten between 12 noon and 6 pm.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 sleep.
• Use a minimum of salt.
• Do not drink 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 exceed 50 g.Consumption of fats and proteins should remain the same.
• Do not eat confectionery, baked goods or flour.
• You should gradually reduce your calorie intake by around 500 per day.

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

When the lipolysis process begins, you will notice:

• Reduce body weight.
• Pleasant smell from the mouth.
• Increased ketones in the blood.
• Decrease 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 joining the keto diet

• To see the result quickly, you should even before you startketo 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 there are not enough calories in the food you eat, you should increase them by adding butter and nuts to your diet.If you eat more calories than usual, you should avoid foods that contain protein.

The diet is quite strict.Any weaknesses are unacceptable.They will not enable the body to rebuild in ketosis.Even a small burger or candy can disrupt metabolism and reduce 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, the carbohydrate load is not applied.Diet for lazy people who can't attend workouts and live an active lifestyle.
2. Target.Carbohydrate intake should be strictly controlled and distributed over time.It will be more effective to use them before and after active training.It will be easier for active sports fans to carry the load.
3. Cycle.You constantly increase or decrease the amount of carbohydrates you eat.1 day of this type of diet should include minimal fat consumption.Therefore, glycogen will not be in short supply, which will have a beneficial effect on the person who plays sports constantly.

list of foods allowed on the keto diet

• Meat.Animal products must be unprocessed or not raised with hormones.It should be remembered that processed meat products contain huge amounts of carbohydrates.
• That the ideal amount of fat and protein in eggs in any form.
• Dairy products and fermented milk.
• Fish, fresh seafood.Number one for this diet, but they must be cooked without using 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 sour fruit.

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 desire for sweets, but they only harm the body.

Helps curb cravings for sweet foodsstevia and erythrol:

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

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

foods prohibited on the keto diet

Prohibited:

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

The entrance to the diet is different for different genders, for men - 7 days, for women - 5. The hardest days are the third to the fifth part.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 yoghurt.

Second day:

• Breakfast.Cottage cheese with a low fat content, together with the sour cream.
• Dinner.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish filet.

The third day:

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

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Fish cod soup.A piece of toasted whole grain bread with butter.
• Dinner.chickpea puree.

The 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.Omelet with bacon.A piece of hard cheese.
• Dinner.Green vegetable salad.Fish in the oven.

Eighth day:

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

Ninth day:

• Breakfast.Scrambled eggs through an egg.Cooked beetroot salad.Black tea.
• Dinner.Stewed beef, a side dish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

The tenth day:

• Breakfast.Boiled eggs, a little avocado, salmon cooked in the oven.
• Dinner.Poultry cooked in the oven.Hard cheese slice.
• Dinner.Squid salad dressed with olive oil.

Eleventh day:

• Breakfast.Scrambled eggs and ham.Hard cheese slice.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.Zucchini stewed with tomatoes.
• Dinner.Steamed fish.Green salad with cheese.

the thirteenth day:

• Breakfast.Scrambled eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Lean stew, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

The fourteenth day:

• Breakfast.Salmon with tomatoes.
• Dinner.Pork stewed with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers, dressed with olive oil.

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

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

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

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