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

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

Shapeless, thin 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 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 the diet for this diet is a method of nutrition that turns the body into a fat-burning apparatus.

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 fats.The principle of the diet is based on the body surviving without consuming carbohydrates and entering a state of ketosis.For those who are 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 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 full medical examination.The keto diet will be no exception:

• If there are any disturbances 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 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 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 that is based on the exclusion of fast carbohydrates, which increase appetite.
4. Constant desire to move.Ketosis takes energy not from carbohydrates, but from fat.

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 insufficient fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones will provoke 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 odor that results from the production of ketones.

Keto diet rules

• 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.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 fruits should be consumed 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 bed.
• Use salt to a minimum.
• Drink no more than 4 liters per day.But don't force it.The amount should be a little more than you previously drank.
• The amount of carbohydrates per day should not be more than 50 g. The consumption of fats and proteins should remain the same.
• Do not consume confectionery, baked goods, or flour.
• You should gradually reduce your calorie intake by about 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 starts, you will note:

• Reducing body weight.
• Pleasant odor 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 even before startingketo 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 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 normal, you should avoid protein-containing 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 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 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.Fans of active sports will find it easier to bear the load.
3. Cyclic.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, glycogen will not be in short supply, which will have a beneficial effect on a person who constantly plays sports.

List of allowed foods 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.
• Eggs in any form 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 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 sour fruits.

Liquid you can use:

• Clean water.
• Tea.
• Unsweetened coffee.

Sugar substitutes do not affect sugar levels in the blood, 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 only harm the body.

Helps curb cravings for sweet foodsstevia and erythrol:

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

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

Prohibited foods on the keto diet

Forbidden:

• 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 genders, for men – 7 days, for women – 5. The most difficult days are from the third to the fifth.To gradually enter into 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 low fat content, with the addition of sour cream.
• Dinner.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

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 whole grain toasted bread 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.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.Boiled beet 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, salmon cooked in the oven.
• Dinner.Poultry meat cooked in the oven.A slice of hard cheese.
• Dinner.Squid 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.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 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 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 does not involve switching to such a diet; it is not a lifestyle, but a short-term use.