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 condition for the better.Let's learn about the application of the keto diet and the foods required.

Thin, shapeless girls are being replaced by beauties with chiseled bodies and toned muscles.They are now 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's 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 nutrition method 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 misses it, 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 anyone trying to lose weight, this is a great chance to achieve a sculpted and toned body.

There is a similar concept - ketoacidosis.This is a pathological condition that leads to imbalance of acid-base balance as well as death.You should not compare them or even confuse them.

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.
• Teenagers under 18 years old.
• 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 disorder in the body, ketoacidosis may occur instead of ketosis, which will further worsen the person's condition and may even be fatal.
• A diabetic diet 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. Fast 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 converted into energy.
3. Decreased appetite.This is not a low-calorie diet, but rather a diet that is based on the exclusion of fast carbohydrates, which increase appetite.
4. Constant desire to move.Ketosis draws energy not from carbohydrates, but from fat.

Disadvantages of the Keto Diet

Each diet has 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 cause 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 resulting from the production of ketones.

Keto diet rules

• Entry into the diet should be gradual.This should not be a shock to the body, nor to the person.
• Every day the amount of carbohydrates should be increased.On the first day of the diet, and also after the following 2 weeks, carbohydrates in the diet should be increased.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12pm and 6pm.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.
• Drink a maximum of 4 liters per day.But don't force it.The amount should be a little more than what you drank previously.
• The amount of carbohydrates per day should not exceed 50 g.Fat and protein consumption 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 following the rules and diet, you will achieve results faster and will not cause harm to your health.

When the lipolysis process begins, you will notice:

• Reducing body weight.
• Pleasant mouth odor.
• Increased ketones in the blood.
• Decreased appetite.
• Insomnia.
• Easy concentration on 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 gradually the symptoms will disappear.

Tips before going on the keto diet

• To quickly see the result, you must before you even startketo dietsConstantly monitor the amount of microelements consumed.
• In the initial stages, the diet must be adjusted;the amount of protein and fat should be 1:1 and 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 usual, avoid foods that contain protein.

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

Keto diet classification

There are three different ketogenic diets:

1. Basic, which is based on moderate protein intake and a significant increase in fat.In this case, carbohydrate loading is not applied.A diet for lazy people who cannot exercise and lead an active lifestyle.
2. Target.Carbohydrate intake must be strictly regulated and distributed over time.It will be most effective to use them before and after active training.Active sports fans will have an easier time bearing the load.
3. Cyclic.You constantly increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.This way, glycogen will not be in short supply, which will have a beneficial effect for those who constantly play sports.

List of foods allowed on the keto diet

• Meat.Animal products should not be processed or created with hormones.It must be remembered that processed meat products contain large amounts of carbohydrates.
• Eggs, in any format, 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 without large amounts of fat.
• Vegetable fats.
• Nuts, as well as any seeds will help increase the amount of fat.
• Vegetables, mainly green.
• Acidic green 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 satisfy the desire for 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, they only harm the body.

Helps reduce 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 unpleasant.

Foods prohibited on the keto diet

Prohibited:

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

The entry into 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 must adhere to a special diet.

Keto diet menu for 2 weeks

First day:

• Breakfast.Scrambled eggs with cheese.
• To have lunch.Chicken broth soup with broccoli.
• To have lunch.Low-fat natural yogurt.

Second day:

• Breakfast.Low-fat cottage cheese, with the addition of sour cream.
• To have lunch.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• To have lunch.Steamed fish cutlet.

Third day:

• Breakfast.Cottage cheese casserole.
• To have lunch.Steamed salmon with a side of peas and broccoli.
• To have lunch.Fried champignons with asparagus garnish and sour cream.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• To have lunch.Cod soup.A piece of whole grain bread toasted with butter.
• To have lunch.Chickpea puree.

Fifth day:

• Breakfast.Green tea with a slice of cheese.
• To have lunch.Omelet with ham.Green cucumber salad.
• To have lunch.Steamed broccoli, feta cheese.

Sixth day:

• Breakfast.Natural yogurt.A piece of hard cheese.
• To have lunch.Steamed salmon and broccoli.
• To have lunch.Green vegetable salad.Omelet.

Seventh day:

• Breakfast.Steamed fish.Low-fat cottage cheese.
• To have lunch.Omelet with bacon.A piece of hard cheese.
• To have lunch.Green vegetable salad.Fish in the oven.

Eighth day:

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

Ninth day:

• Breakfast.Scrambled eggs with three eggs.Cooked beetroot salad.Black tea.
• To have lunch.Stewed meat, steamed broccoli accompaniment.

• To have lunch.Fatty fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled egg, a little avocado, oven-cooked salmon.
• To have lunch.Chicken meat cooked in the oven.A slice of hard cheese.
• To have lunch.Squid salad dressed with olive oil.

Eleventh day:

• Breakfast.Scrambled eggs and ham.A slice of hard cheese.Coffee without sugar.
• To have lunch.Stewed rabbit, fresh vegetables.
• To have lunch.Cooked shrimp.Spinach salad sautéed with cheese.

Twelfth day:

• Breakfast.Scrambled eggs with mushrooms and cheese.Coffee.
• To have lunch.Grilled meat.Zucchini stewed with tomato.
• To have lunch.Steamed fish.Green salad with cheese.

Thirteenth day:

• Breakfast.Scrambled eggs with cheese.Green vegetable salad.Black tea.
• To have lunch.Lean stew, steamed broccoli.
• To have lunch.Steamed salmon with cooked vegetables.

Fourteenth day:

• Breakfast.Salmon with tomato.
• To have lunch.Pork stewed with vegetables.
• To have lunch.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 of 3 to 7 kg.
• Greater performance.
• Improved sleep.

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

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