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

With the use of different types of diets, the body becomes slim and the condition improves.Let us learn about the application and essential foods of keto diet.

Shapeless, thin girls are being replaced by beauties with shapely 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 on which the ketogenic diet is based.

keto diet theory

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

keto dietThis involves consuming minimal carbohydrates, which reduces glucose uptake and provides short-term energy.And when the body feels its deficiency, it will find an alternative to continue producing energy.This replacement would be ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, we turn the body to lipolysis, which breaks down fat.The principle of the diet is based on the body surviving and entering a state of ketosis without consuming carbohydrates.For those who are trying to lose weight, this is a great opportunity to get a toned and toned body.

There is a similar concept – ketoacidosis.It is a pathological condition that causes imbalance in acid-base balance as well as death.You should not compare them or even confuse them.

Contraindications to keto diet

For people who have health problems, anything related to sudden changes in the body is not considered right.

It is prohibited to use:

• pregnant.
• Lactating mothers.
• Adolescents under 18 years of age.
• People with problems with the gastrointestinal tract, heart and urinary system.
• For diabetes mellitus.

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

• If there is any disturbance in the body, ketosis can occur instead of ketosis, which will worsen the person's condition and can even be fatal.
• Diet is especially dangerous for diabetics;If this disease is not identified before changes begin in the nutritional system, it can negatively affect the disease, and then the consequences will be irreversible.

Benefits of keto diet

1. Rapid weight loss.On average, weight loss is 2-5 kg per week, but this is individual for everyone.
2. Contraction of muscles.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.

Disadvantages of 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 due to insufficient fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones can cause nausea and even vomiting.Causes stomach problems.
5. Eating simple carbohydrates can cause you to produce insufficient energy for physical activity.
6. Formation of muscle cramps.

Basic Requirements:

• Strict control over the products you consume.
• Clean your mouth frequently to remove the acetone odor that results from the production of ketones.

keto diet rules

• Entry into the diet should be gradual.It should not be a shock to the body as well as the individual.
• The amount of carbohydrates should be increased every day.The amount of carbohydrates in the diet should be increased on the first day of the diet and also for the next 2 weeks.

• 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 meals.
• You should divide your food consumption into 5 times.Portions should be small.Do not eat anything 3 hours before going to bed.
• Use salt sparingly.
• Do not drink more than 4 liters per day.But don't force it.Its quantity should be slightly more than the quantity you drank earlier.
• The amount of carbohydrate per day should not exceed 50 grams.Fat and protein intake should remain the same.
• Do not consume confectionery, baked goods or flour.
• You should gradually reduce your calorie intake to about 500 per day.

By following the rules and diet, you will get results faster and there will be no harm to your health.

When the lipolysis process begins, you will see:

• Losing body weight.
• Pleasant smell from mouth.
• Increase in ketones in the blood.
• decreased appetite.
• insomnia.
• Easy concentration on work.

The first week will be difficult.There will be less physical activity, fatigue and stomach problems.This condition may last for 1-2 weeks, but the symptoms will gradually disappear.

Tips Before Entering Keto Diet

• To see results quickly, you should do this even before you startketo dietConstantly 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 have 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 weakness is unacceptable.They will not allow the body to rebuild into ketosis.Even a small burger or candy can disrupt metabolism and reduce weight loss effectiveness.

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 load does not apply.A diet for lazy people who cannot indulge in workouts and live an active lifestyle.
2. Target,Carbohydrate intake should be strictly controlled and distributed over time.It will be more effective to use them before and after active training.It will be easier for fans of active sports to bear the load.
3. cyclical,You constantly either increase or decrease the amount of carbohydrates you consume.This type of diet should consist of 1 day with minimal fat consumption.Thus, the supply of glycogen will not decrease, which will have a beneficial effect on a person who constantly plays sports.

List of Foods Allowed on Keto Diet

• Meat,Animal products should not be unprocessed or enhanced with hormones.It should be remembered that processed meat products contain a huge amount 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 should be cooked without breading and the use of heavy amounts of fat.
• Vegetable fat.
• dry fruits, as well as any seeds will help in increasing fat content.
• vegetables, mostly green.
• Green citrus fruits.

Liquid you can use:

• Clear water.
• Tea.
• Coffee without sugar.

Sugar substitutes do not affect blood sugar levels, but they increase weight and do not eliminate 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 discourage the desire for sweets, but only harm the body.

Helps curb cravings for sweet foodsStevia and Erythrol:

• Non toxic.
• It does not contain complex carbohydrates.
• Health should not be affected.

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

Prohibited Foods on Keto Diet

Forbidden:

• Starchy products.
• Sugar, in any form.
• Fruits containing sugar.
• Cereals, pasta.
• All drinks that contain 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 enter the diet gradually, you should 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 natural yogurt.

Second day:

• Breakfast.Low-fat cottage cheese, with sour cream.
• dinner.Baked chicken fillet with cheese.Fresh Chinese Cabbage Salad.

• dinner.Boiled fish cutlets.

Day 3:

• Breakfast.Paneer Pulao.
• dinner.Broiled salmon with side dish of green peas and broccoli.
• dinner.Fried champignons with asparagus and sour cream garnish.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• dinner.Fish Cod Soup.A slice of whole grain bread toasted with butter.
• dinner.Chickpea puree.

Day five:

• Breakfast,Green tea with a slice of cheese.
• dinner.Omelette with ham.Green Cucumber Salad.
• dinner.Steamed broccoli, feta cheese.

Day 6:

• Breakfast.Natural curd.A slice of hard cheese.
• dinner.Steamed salmon and broccoli.
• dinner.Green vegetable salad.Omelette.

Seventh day:

• Breakfast.Boiled fish.Low fat cottage cheese.
• dinner.Omelette with bacon.A slice 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 beetroot salad.black tea.
• dinner.Stewed beef, side dish of steamed broccoli.

• dinner.Fatty fish and steamed asparagus.

Tenth day:

• Breakfast.Boiled egg, some avocado, oven baked salmon.
• dinner.Chicken meat is cooked in the oven.A slice of hard cheese.
• dinner.Squid salad dressed with olive oil.

Eleventh day:

• Breakfast.Fried eggs and ham.A slice of hard cheese.Coffee without sugar.
• dinner.Stewed rabbit, fresh vegetables.
• dinner.Boiled Shrimp.Roasted Spinach Salad with Cheese.

Twelfth day:

• Breakfast.Scrambled eggs with capsicum and cheese.Coffee.
• dinner.Roasted meat.Baked zucchini with tomatoes.
• dinner.Boiled 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 steamed vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• dinner.Stewed pork with vegetables.
• dinner.Light salad of fresh tomatoes and cucumbers, dressed with olive oil.

Followingketo dietDuring 2 weeks, the human body is completely rebuilt and the following changes appear:

• Loss of appetite.
• Loss 3-7 kg.
• Performance enhancement.
• Better sleep.

However, this diet is not suitable for everyone;Most may experience nausea, stool problems and muscle fatigue in the beginning.

according to researchketo dietGives results and effects.But you must know when to stop, you cannot sit on it for more than a month.This does not involve switching to such a diet;This is not a lifestyle, but short-term use.