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

The use of various diets leads to the body becoming slimmer and improving fitness.Learn more about how to use the keto diet and the foods needed.

Shapeless, thin girls are being replaced by beauties with sculpted bodies and toned muscles.Today they are considered the standard of female beauty.To achieve such a result and come close to the current ideal, training and proper nutrition alone are not enough.It is worth taking advantage of the specific nutritional style that underlies the ketogenic diet.

The principle of the keto diet

The basis of this diet's diet is a nutritional 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 feels a deficiency, it finds 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 fact that the body can do without consuming carbohydrates and enters the state of ketosis.For those who want 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 and death.You should not compare or even confuse them.

Contraindications to the keto diet

Anything that involves sudden changes in the body is not considered right for people with health problems.

Use is contraindicated:

• Pregnant.
• Breastfeeding mothers.
• Young people under 18 years of age.
• People with problems of the gastrointestinal tract, heart and urinary tract.
• In diabetes mellitus.

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

• If disruptions occur in the body, ketoacidosis may occur instead of ketosis, which further worsens the person's condition and can even be fatal.
• A diet is particularly dangerous for diabetics;If this disease is not recognized before changes in the nutritional system begin, it can have a negative impact on the disease itself and the consequences will then be irreversible.

Benefits of the Keto Diet

1. Fast weight loss.On average, 2-5 kg are lost per week, but this is individual for everyone.
2. Shrinking 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 avoiding fast carbohydrates that increase appetite.
4. Constant desire to move.Ketosis gets energy not from carbohydrates, but from fat.

Disadvantages of the keto diet

Each diet has advantages and disadvantages that can harm the body:

1. Instead of ketosis, ketoacidosis occurs, 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 upset.
5. Eating simple carbohydrates can cause you to not produce enough energy for physical activity.
6. Development of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Clean your mouth regularly to remove the smell of acetone caused by the production of ketones.

Rules of the keto diet

• The diet should be started gradually.This should not be a shock to the body or 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 diet should be increased.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12 p.m. and 6 p.m.At all other times, you should eat low-carb foods.
• You should divide your food intake five times.Portions should be small.Do not eat anything for 3 hours before bedtime.
• Use salt to a minimum.
• Do not drink more than 4 liters per day.But don't force it.The amount should be slightly higher than you previously drank.
• The amount of carbohydrates per day should be no 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 following the rules and diet, you will achieve results faster and will not harm your health.

When the lipolysis process begins, you will notice the following:

• Reducing 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 decreases, fatigue and stomach problems occur.This condition can last for 1-2 weeks, but gradually the symptoms disappear.

Tips before starting the keto diet

• To see the result quickly, you should do it before you startKeto dietsConstantly monitor the amount of microelements consumed.
• In the initial 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, consider increasing it by adding butter and nuts to your diet.If you are consuming more calories than normal, you should avoid foods containing protein.

The diet is pretty strict.Any weaknesses are unacceptable.They prevent the body from going back 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. Simply, which is based on a moderate protein intake and a significant increase in fat.In this case, carbohydrate loading is not applied.A diet for lazy people who cannot participate in training and lead an active lifestyle.
2. Goal.Carbohydrate intake should be strictly regulated and distributed over time.It is more effective to use them before and after active training.Fans of active sports will be able to bear the load more easily.
3. Cyclical.You are constantly increasing or decreasing the amount of carbohydrates you consume.This type of diet should include a day of minimal fat consumption.Thus, there will be no shortage of glycogen, which has a positive effect on a person who constantly exercises.

List of allowed foods on the keto diet

• Meat.Animal products must be unprocessed or not raised with hormones.It should be borne in mind that processed meat products contain large amounts of carbohydrates.
• Eggs in any form contain the ideal amount of fat and protein.
• Dairy products and fermented milk products.
• Fish, fresh seafood.Number one for this diet, but they must be cooked without breading and without large amounts of fat.
• Vegetable fats.
• Nuts, as well as all seeds help increase the amount of fat.
• Vegetables, predominantly green.
• Green sour fruits.

Liquid you can use:

• Clean water.
• Tea.
• Unsweetened coffee.

Sugar substitutes have no effect on blood sugar levels, but they increase weight and do not suppress 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 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 stomach bloating and are inedible.

Forbidden foods on the keto diet

Forbidden:

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

Starting the diet varies depending on gender, for men – 7 days, for women – 5. The most difficult days are from the third to the fifth.To start a 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 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 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 toasted whole wheat 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.Braised chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Scrambled eggs with three eggs.Boiled beet salad.Black tea.
• Dinner.Braised beef, side dish of steamed broccoli.

• Dinner.Fatty fish and cooked asparagus.

Tenth day:

• Breakfast.Boiled egg, some avocado, oven-cooked salmon.
• 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 shrimps.Sautéed 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 steamed vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• Dinner.Braised pork with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers, dressed with olive oil.

BelowKeto dietOver the course of 2 weeks, the human body is completely remodeled 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 people may initially experience nausea, problems with bowel movements and muscle fatigue.

According to researchKeto dietgives results and impact.But you should know when to stop, you can't sit on it for more than a month.There is no need to switch to such a diet;It is not a lifestyle, but a short-term use.