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

The use of a variety of diets leads the body to a slim shape, and the condition for the better.Let's learn about the application of the keto diet and the foods that are needed.

Shapeless, skinny girls are being 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 equal 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 nutritional method that turns the body into a fat burning device.

Keto dietinvolves consuming a minimum of carbohydrates, which reduce the amount of glucose and provide short-term energy.And when the body feels its lack, 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 fat.The principle of the diet is based on the body surviving without consuming carbohydrates and entering a state of ketosis.For those trying to lose weight, this is a great chance 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 associated with sudden changes in the body is not considered right for people who have health problems.

It is contraindicated to use:

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

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

• If there are disturbances in the body, ketoacidosis may occur instead of ketosis, which will further worsen the person's condition and may 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 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 it is individual for everyone.
2. Loss 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 fat.

Cons of the Keto Diet

Each diet has both 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. Eating simple carbohydrates can cause you to produce insufficient energy for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Constantly clean your mouth to remove the acetone smell that comes from the production of ketones.

Keto diet rules

• Access to the diet must 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 the food should be increased.

• All carbohydrate-rich vegetables and fresh fruit should be consumed between12.00 and 18.00.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 bed.
• Use salt to a minimum.
• Do not drink more than 4 liters per day.But don't force it.The amount should be slightly more than you have previously drunk.
• The amount of carbohydrates perday should not be more than 50 g. The consumption of fat and proteins should remain the same.
• Do not consume confectionery, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 a day.

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

When the lipolysis process starts, you will notice:

• Reduction of 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 will decrease, there will be fatigue and stomach problems.This condition may last 1-2 weeks, but gradually the symptoms will disappear.

Tips before entering the keto diet

• To quickly see the result, you should already before you startketo dietsConstantly monitor the amount of micronutrients 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 food you eat does not contain enough calories, you should increase them by adding butter and nuts to your diet.If you consume more calories than usual, you should avoid protein-rich foods.

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

Classification of the keto diet

There are three different ketogenic diets:

1. Basic, which is based on 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 participate in training and lead an active lifestyle.
2. Goal.Carbohydrate intake should be carefully regulated and distributed over time.It will be more effective to use them before and after active training.Fans of active sports will find it easier to bear the burden.
3. Cyclic.You either constantly increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day of minimal fat consumption.Thus, there will be no shortage of glycogen, which will have a beneficial effect on a person who constantly does sports.

List of allowed foods on the keto diet

• Meat.Animal products must be unprocessed or not raised with hormones.It must be remembered that processed meat products contain huge amounts of carbohydrates.
• Eggs in any form contain the ideal amount of fat and protein.
• Dairy products and sour milk products.
• Fish, fresh fish and shellfish.Number one for this diet, but they must be prepared without the use of breading and huge amounts of fat.
• Vegetable fat.
• Nuts, as well as any seeds will help increase the amount of fat.
• Vegetables, mostly green.
• Green sour 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 juice.
• Maple syrup.

They have a high calorie content, but they do not increase energy and do not counteract the desire for sweets, but only harm the body.

Helps curb cravings for sweet foodsstevia and erythrol:

• Non-toxic.
• Does not contain complex carbohydrates.
• Does not affect health.

However, they can increase appetite, cause flatulence and are uncomfortable.

Forbidden foods on the keto diet

Prohibited:

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

The entrance to the diet is different for different sexes, for men - 7 days, for women - 5. The most difficult days are 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.Cottage cheese with a low fat content, with the addition of creme fraiche.
• Dinner.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

Third day:

• Breakfast.Cottage cheese stew.
• Dinner.Steamed salmon with side dishes of green peas and broccoli.
• Dinner.Fried mushrooms 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 wholemeal toast with butter.
• Dinner.Chickpea puree.

Fifth day:

• Breakfast.Green tea with a slice of cheese.
• Dinner.Omelet 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.The 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, a slice of cheese, a protein shake, coffee.
• Dinner.Stewed chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

ninth day:

• Breakfast.Three-egg scrambled eggs.Cooked beetroot salad.Black tea.
• Dinner.Stewed beef, side dish of steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled egg, some avocado, salmon cooked in the oven.
• Dinner.Poultry meat cooked in the oven.A slice of hard cheese.
• Dinner.Octopus salad dressed with olive oil.

Eleventh day:

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

Twelfth day:

• Breakfast.Scrambled eggs with mushrooms and cheese.Coffee.
• Dinner.Grilled meat.Zucchini stewed with 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 tomatoes.
• Dinner.Stewed pork with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers, dressed with olive oil.

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

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

However, this diet is not suitable for everyone;most people may experience nausea at the start, problems with bowel movements and muscle fatigue.

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