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

Using a variety of diets leads the body to a slim shape and better condition.Let's find out the application of the keto diet and the necessary foods.

Thin, shapeless girls are replaced by beauties with sculpted bodies and toned muscles.Today, 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 that the ketogenic diet is based on.

The principle of the keto diet

The basis of this diet is a nutrition method that turns the body into a fat-burning device.

Keto dietconsists of 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 to lipolysis, which breaks down fats.The principle of the diet is based on the survival of the body without consuming carbohydrates and without entering a state of ketosis.For those trying to lose weight, this is a great opportunity to have a sculpted and toned body.

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

Contraindications to the keto diet

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

It is contraindicated to use:

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

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

• If there are disorders 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 particularly dangerous;if this disease is not identified before the start of 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, 2 to 5 kg are lost per week, but this is individual for each person.
2. Shrinkage of muscle mass.Subcutaneous fat is burned and transformed 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 does not consume energy from carbohydrates, but from fats.

Disadvantages 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 a lack of fiber.
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 lead to insufficient energy production for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Constantly clean your mouth to eliminate the acetone smell resulting from ketone production.

Keto diet rules

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

• All carbohydrate-rich fresh vegetables and fruits should be eaten between noon and 6 p.m.At all other times, you should eat low-carb foods.
• You must divide your food consumption into 5 times.Portions should be small.Do not eat 3 hours before bed.
• Use salt to a minimum.
• Do not drink more than 4 liters per day.But don't force it.The amount should be a little higher than what you drank before.
• The amount of carbohydrates per day should not exceed 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 following the rules and diet, you will achieve results faster and will not harm your health.

When the lipolysis process starts, you will notice:

• Reduce 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 to 2 weeks, but the symptoms will gradually disappear.

Tips before entering the keto diet

• To quickly see the result, you must before even startingketo dietsConstantly monitor the amount of microelements consumed.
• At first, the diet must be adjusted;the amount of proteins and fats 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 are consuming more calories than usual, you should avoid foods containing protein.

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 disrupt 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 a moderate protein intake and a significant increase in fats.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 must be strictly regulated and distributed over time.It will be more effective to use them before and after active training.Active sports enthusiasts will bear the load more easily.
3. Cyclic.You are constantly increasing or decreasing the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Thus, 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 should be unprocessed or not raised with hormones.It should be remembered that processed meat products contain huge amounts of carbohydrates.
• Eggs in all their forms contain the ideal amount of fat and protein.
• Dairy and fermented milk products.
• Fish, fresh seafood.Number one for this diet, but they must be cooked without breading and without huge amounts of fat.
• Vegetable fats.
• Nut, as well as any seeds will help increase the amount of fat.
• Vegetables, mainly green.
• Sour green 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.
• Dear.
• Commercial fruit juice.
• Maple syrup.

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

Helps reduce cravings for sweet foodsstevia and erythrol:

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

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

Foods prohibited on the keto diet

Forbidden :

• Products containing starch.
• Sugar, in all its forms.
• Fruits containing sugar.
• Cereals, pasta.
• All drinks containing sugar.

The entry into the diet is different depending on the gender, for men – 7 days, for women – 5. The most difficult days are from the third to the fifth.To gradually enter a diet, you need to follow 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 plain yogurt.

Second day:

• Breakfast.Low-fat cottage cheese, with the addition of sour cream.
• Dinner.Chicken fillet simmered 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 mushrooms with a garnish 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.Ham omelet.Green cucumber salad.
• Dinner.Steamed broccoli, feta cheese.

Sixth day:

• Breakfast.Plain 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.Bacon omelette.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.Slow-cooked chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Scrambled eggs with three eggs.Boiled beet salad.Black tea.
• Dinner.Beef stew, side of steamed broccoli.

• Dinner.Oily fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled egg, a little avocado, baked salmon.
• Dinner.Poultry meat cooked in the oven.A slice of hard cheese.
• Dinner.Squid salad seasoned 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.Sautéed spinach salad with cheese.

Twelfth day:

• Breakfast.Scrambled eggs with mushrooms and cheese.Coffee.
• Dinner.Grilled meat.Zucchini simmered 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.Pork stew with vegetables.
• Dinner.A light salad of tomatoes and fresh cucumbers, seasoned with olive oil.

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

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

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

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