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

The use of various diets leads to a slimmer figure and better condition of the body.Let's learn about the keto diet and the nutrients needed.

Shapeless, weak girls are being replaced by beauties with toned bodies and tight muscles.They are now 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.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 dietIt involves minimal consumption of carbohydrates, which reduces the amount of glucose and provides short-term energy.When the body feels its deficiency, it will find an alternative to continue producing energy.This change will be ketones.

So instead of glycolysis, which helps break down carbohydrates, we turn the body to lipolysis, which breaks down fats.The principle of the diet is that the body survives without consuming carbohydrates and entering a state of ketosis.For those trying to lose weight, this is a great opportunity to have a sculpted and fit body.

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

Contraindications to the keto diet

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

Its use is contraindicated:

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

Any diet requires consultation with a doctor and a full medical examination.The keto diet will not be an exception:

• If there is any disturbance in the body, ketoacidosis may occur instead of ketosis, which worsens the person's condition and can even be fatal.
• A diet for diabetics is especially dangerous;If this disease is not detected before changes in the nutritional system begin, it can negatively affect the disease itself, and then its 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. Shrinking 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. The desire to constantly move.Ketosis gets energy from fats, not carbohydrates.

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 due to insufficient fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones will cause nausea and even vomiting.It causes stomach upset.
5. Consuming simple carbohydrates may cause you to produce insufficient energy for physical activity.
6. Occurrence of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Clean your mouth regularly to remove acetone odor caused by ketone production.

Keto diet rules

• Introduction to the diet should be gradual.This should not be a shock to both the body and the person.
• The amount of carbohydrates should be increased every day.After the first day of the diet and the next 2 weeks, the amount of carbohydrates in the food should be increased.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12 noon and 18.00 in the evening.Other times you should eat low-carb foods.
• You should divide your food consumption into 5.Portions should be small.Do not eat 3 hours before bedtime.
• Use minimal salt.
• Do not drink more than 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 be more than 50 grams.Fat and protein consumption should remain the same.
• Do not consume sweets, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 calories per day.

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

Once the lipolysis process begins, you will note:

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

The first week will be difficult.Physical activity will decrease, fatigue and stomach problems will occur.This may take 1-2 weeks, but gradually the symptoms will disappear.

Tips before going on the keto diet

• You should do it even before you start to see the result quickly.keto dietsConstantly monitor the amount of microelements consumed.
• In the early stages, the diet should be adjusted;The amount of protein and fat should be 1:1, then 3:1.
• If the foods you eat do not contain enough calories, you should increase them by adding butter and nuts to your diet.If you consume more calories than normal, you should stay away from foods containing protein.

The diet is quite strict.Any weakness is unacceptable.They will not allow the body to go into ketosis.Even a small burger or candy can disrupt metabolism and reduce the effectiveness of weight loss.

Classification of the keto diet

There are three different ketogenic diets:

1. BasisIt is based on moderate protein intake and a significant increase in fat.In this case, carbohydrate load is not applied.A diet for lazy people who cannot attend workouts and lead an active lifestyle.
2. Aim.Carbohydrate intake should be strictly regulated and distributed over time.It will be more effective to use it before and after active training.Active sports fans will find it easier to carry the load.
3. cyclical.You constantly either increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Thus, there will be no shortage of glycogen, which will have a beneficial effect on a person who constantly exercises.

List of foods allowed on the keto diet

• Meat.Animal products must not be processed or raised with hormones.It should be noted that processed meat products contain large amounts of carbohydrates.
• Regardless of its form, eggs contain the ideal amount of fat and protein.
• Milk and fermented milk products.
• Fish, fresh seafood.This is a trick for the diet, but they need to be baked without using bread and large amounts of oil.
• Vegetable oils.
• Hazelnutand any seeds will help increase the amount of oil.
• vegetablesmostly 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 eliminate the desire for sweets.

The most harmful are:

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

They have high calorie content, but they do not increase energy and do not prevent sweet cravings, they only harm the body.

Helps curb cravings 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 tasteless.

Foods prohibited on the keto diet

Forbidden:

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

The introduction of the diet is different for genders, for men - 7 days, for women - 5. The most difficult days are from the third to the fifth.To gradually enter the diet, you must adhere to a special diet.

2 week keto diet menu

First day:

• Breakfast.Scrambled eggs with cheese.
• Evening meal.Chicken broth soup with broccoli.
• Evening meal.Low-fat natural yoghurt.

Second day:

• Breakfast.Low-fat cottage cheese with the addition of sour cream.
• Evening meal.Boiled chicken fillet with cheese.Fresh Chinese cabbage salad.

• Evening meal.Steamed fish cake.

Third day:

• Breakfast.Cottage cheese casserole.
• Evening meal.Steamed salmon with green peas and broccoli garnish.
• Evening meal.Fried champignons with asparagus and sour cream garnish.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Evening meal.Fish cod soup.A piece of whole grain, buttered toast.
• Evening meal.Chickpea puree.

Fifth day:

• Breakfast.Green tea with a slice of cheese.
• Evening meal.Ham omelette.Green cucumber salad.
• Evening meal.Steamed broccoli, feta cheese.

Sixth day:

• Breakfast.Natural yoghurt.A piece of hard cheese.
• Evening meal.Steamed salmon and broccoli.
• Evening meal.Green vegetable salad.Omelette.

Seventh day:

• Breakfast.Steamed fish.Low-fat cottage cheese.
• Evening meal.Bacon omelette.A piece of hard cheese.
• Evening meal.Green vegetable salad.Baked fish.

Eighth day:

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

Ninth day:

• Breakfast.Three egg scrambled eggs.Boiled beet salad.Black tea.
• Evening meal.Boiled beef, steamed broccoli with side dish.

• Evening meal.Oily fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled eggs, some avocado, baked salmon.
• Evening meal.Chicken meat is cooked in the oven.A slice of hard cheese.
• Evening meal.Calamari salad with olive oil.

Eleventh day:

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

Twelfth day:

• Breakfast.Scrambled eggs with champignons and cheese.Coffee.
• Evening meal.Grill meat.Zucchini is cooked with tomatoes.
• Evening meal.Steamed fish.Green salad with cheese.

Thirteenth day:

• Breakfast.Scrambled eggs with cheese.Green vegetable salad.Black tea.
• Evening meal.Lean casserole, steamed broccoli.
• Evening meal.Steamed salmon with boiled vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• Evening meal.Boiled pork with vegetables.
• Evening meal.A light salad of fresh tomatoes and cucumbers with olive oil.

being followedketo dietFor 2 weeks, the human body is completely rebuilt and the following changes are observed:

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

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

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