Keto diet: principles, benefits and harms, rules, product list, menu

Applying many different diets will help the body have a slim figure and better physical condition.Let's learn about the applications of the keto diet and the necessary foods.

Skinny, out-of-shape girls are being replaced by beauties with chiseled bodies and toned muscles.Nowadays they are considered the standard of female beauty.To achieve such results and become similar to the current ideal, only training and proper nutrition are not enough.It is advisable to take advantage of the specific eating style that the ketogenic diet is based on.

Principles of the keto diet

The dietary basis for this diet is a nutritional approach that turns the body into a fat-burning machine.

keto dietinvolves minimal consumption of carbohydrates, reduces glucose levels and provides short-term energy.And when the body feels deprived, it will find alternative energy sources to continue producing energy.This replacement would be ketones.

In other words, instead of glycolysis, which breaks down carbohydrates, we switch our bodies to lipolysis, which breaks down fats.The principle of the diet is based on the body existing without consuming carbohydrates and entering a state of ketosis.For those trying to lose weight, this is a great opportunity to get lean and toned.

There is a similar concept - ketoacidosis.This is a medical condition that leads to acid-base imbalance and death.You should not compare them or even confuse them.

Contraindications of the keto diet

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

Contraindications for use:

• Pregnant.
• Breastfeeding mothers.
• Teenagers under 18 years old.
• People with gastrointestinal, cardiovascular and urinary system problems.
• For diabetes.

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

• If there are any disorders in the body, ketoacidosis may occur instead of ketosis, which will worsen the patient's condition and can even cause death.
• Diabetic diets are especially dangerous;If the 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. Lose weight quickly.On average, you lose 2-5 kg per week, but this is the loss for each person.
2. Contracture of muscle mass.Subcutaneous fat is burned and converted into energy.
3. Reduced appetite.This is not a low-calorie diet, but a diet based on the exclusion of fast carbohydrates, which increases appetite.
4. Desire moves constantly.Ketosis gets energy not from carbohydrates but from fats.

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 due to not enough fiber.
3. Fast heart rate, low blood pressure.
4. The presence of stones will cause nausea and even vomiting.Causes stomach discomfort.
5. Eating simple carbohydrates can cause you to not produce enough energy for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strictly control the products you consume.
• Regularly clean your mouth to remove the acetone odor caused by ketone production.

Rules for keto diet

• The introduction 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 must be increased.The first day of the diet, as well as after the next 2 weeks, the amount of carbohydrates in food should be increased.

• All carbohydrate-rich fresh vegetables and 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.Don't 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 slightly more than you have previously taken.
• The amount of carbohydrates per day should not exceed 50 g.Fat and protein consumption should remain the same.
• Do not consume candy, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 calories per day.

By following the rules and diet, you will achieve results faster and without harm to your health.

As lipolysis begins, you will notice:

• Reduce body weight.
• Pleasant aroma from the mouth.
• Increased ketones in the blood.
• Reduced appetite.
• Insomnia.
• Easily concentrate at work.

The first week will be difficult.There will be decreased physical activity, 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 results, you should even before startingketo dietRegularly monitor the amount of trace elements consumed.
• In the early stages, it is necessary to adjust the diet;The amount of protein and fat should be 1:1, then 3:1.
• If the foods you eat don't contain enough calories, you should increase them by adding avocados and nuts to your diet.If you consume 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 ketosis.Even a small burger or candy can disrupt metabolism and reduce weight loss effectiveness.

Classification of the keto diet

There are three different ketogenic diets:

1. Basic, based on moderate protein intake and a significant increase in fat.In this case, the amount of carbohydrates does not apply.The diet is for lazy people who cannot engage in exercise and lead an active lifestyle.
2. Target.Carbohydrate intake should be regulated and distributed strictly over time.It is more effective to use them before and after active training.Fans of active sports will find it easier to bear the load.
3. cyclically.You continually 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 lacking, which will have a beneficial effect for people who regularly play sports.

List of foods allowed on the keto diet

• Meat.Animal products must not be processed or raised with hormones.It should be remembered that processed meat products contain a large amount of carbohydrates.
• Eggs in any form contain the ideal amount of fat and protein.
• Milk and fermented milk products.
• fish, fresh seafood.Number one for this diet, but they must be cooked without using flour and large amounts of fat.
• Vegetable fats.
• nuts, as well as any type of nut will help increase fat intake.
• Vegetable, mostly green.
• Green sour fruit.

Liquids you can use:

• Clean water.
• Tea.
• Coffee without sugar.

Sugar substitutes do not affect blood sugar levels, but they do increase weight gain and do not reduce the desire for sweets.

The most harmful are:

• Agave syrup.
• Fructose.
• Honey.
• Store-bought juice.
• Maple syrup.

They are high in calories but do not increase energy, do not prevent cravings for sweets, but only harm the body.

Helps limit cravings for sweetsstevia and erythrol:

• Non-toxic.
• Contains no complex carbohydrates.
• Does not affect health.

However, they can increase appetite, cause bloating in the stomach and cause loss of appetite.

Prohibited foods on the keto diet

Prohibited:

• The product contains starch.
• Sugar, in any form.
• Fruits contain sugar.
• Cereals, pasta.
• All drinks contain sugar.

The application of this diet is different for different genders, for men – 7 days, for women – 5. The most difficult days are from the third to the fifth day.To gradually enter the 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.

Day two:

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

• Dinner.Steamed fish cutlets.

Day three:

• Breakfast.Cheese casserole.
• Dinner.Steamed salmon served with green beans and broccoli.
• Dinner.Fried mushrooms with asparagus and sour cream garnish.

Day four:

• Breakfast.Two boiled eggs.Green vegetable salad.
• Dinner.Cod soup.A piece of whole grain toast with butter.
• Dinner.Pureed green beans.

Day five:

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

Day six:

• Breakfast.Natural yogurt.A piece of hard cheese.
• Dinner.Steamed salmon and broccoli.
• Dinner.Green vegetable salad.Omelette.

Saturday:

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

Day eight:

• Breakfast.2 boiled eggs, a slice of cheese, protein shake, coffee.
• Dinner.Braised chicken fillet, green salad.
• Dinner.Salmon salad, fresh cucumber.

Day nine:

• Breakfast.Three-egg omelet.Boiled radish salad.Black tea.
• Dinner.Beef stew, side dish with steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Day ten:

• Breakfast.Boiled eggs, a little butter, salmon cooked in the oven.
• Dinner.Poultry cooked in the oven.A slice of hard cheese.
• Dinner.Squid salad mixed with olive oil.

Day eleven:

• Breakfast.Scrambled eggs and ham.A slice of hard cheese.Coffee without sugar.
• Dinner.Stew rabbit, fresh vegetables.
• Dinner.Boiled shrimp.Stir-fried morning glory 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.

Day thirteen:

• Breakfast.Scrambled eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Stewed lean meat, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

Day fourteen:

• Breakfast.Salmon with tomatoes.
• Dinner.Pork stew with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers dressed with olive oil.

Followingketo dietWithin 2 weeks, the human body is completely rebuilt and the following changes can be seen:

• Reduced appetite.
• Lose 3-7kg.
• Increase performance.
• Improve sleep.

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

According to researchketo dietbrings results and efficiency.But you should know when to stop, you can't sit there for more than a month.It does not involve switching to a diet as such;it is not a lifestyle but a short-term usage.