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Keto Diet: Principles, Benefits and Harms, Rules, List of Products, Menu

Keto Diet

The use of various diets brings the body to a slim shape, and the situation becomes better.Let's learn about the use of the keto diet and the necessary foods.

Shapeless, thin girls are replaced by beauties with sculpted bodies and toned muscles.Now they are considered the standard of female beauty.To achieve such results and become similar to the ideal, training and proper nutrition are not enough now.Need to take advantage of a specific eating style that is the ketogenic diet.

Principles of the keto diet

The basis of the diet for this diet is a nutritional method that turns the body into a fat burning tool.

Keto Dietinvolves eating a minimum of carbohydrates, which reduce the amount of glucose and provide short-term energy.And when the body feels its lack, it will look for alternatives to continue producing energy.This substitution will be a ketone.

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

Contraindications for the keto diet

Ketogenic diet products

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

It is contraindicated for use:

  • pregnant
  • Breastfeeding mother.
  • Teenagers under the age of 18.
  • People with problems with the gastrointestinal system, heart, and urinary system.
  • For diabetes mellitus.

Any diet requires consultation with a doctor and a full medical examination.The Keto Diet will not be an exception:

  • If there is any disturbance in the body, ketoacidosis may occur instead of ketosis, which will worsen the condition of a person and can even be fatal.
  • Diet for diabetics is very dangerous;If the disease is not identified before the changes in the nutritional system begin, it can affect the disease itself, and then the consequences cannot be recovered.

Benefits of the keto diet

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

Lack of energy on the keto diet

Every diet has advantages and disadvantages 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 trigger 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 spasms.

Basic Requirements:

  • Strict control of the products you eat.
  • Always clean your mouth to remove the smell of acetone produced 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 must be increased.The first day of the diet, and also after the next 2 weeks, carbohydrates in food should be increased.
    • Avoid flour products on the ketogenic diet
  • All vegetables rich in carbohydrates and fresh fruits should be eaten between 12 noon and 6 pm.At 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 minimal salt.
  • Drink no more than 4 liters a day.But don't force it.The amount should be slightly more than you drank before.
  • The amount of carbohydrates per day should not exceed 50 g.Fat and protein consumption should remain the same.
  • Do not eat sweets, baked goods, or flour.
  • You should gradually reduce your calorie intake by about 500 a day.

By following the rules and diet, you will achieve faster results and will not cause harm to your health.

When the lipolysis process begins, you will notice:

  • Lose 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 will decrease, there will be fatigue, and stomach problems.This condition may last 1-2 weeks, but gradually the symptoms will disappear.

Girl with vegetable basket

Tips before entering the keto diet

  • To see the results quickly, you should before startingketo dietAlways monitor the amount of microbe used.
  • At the initial stage, the diet needs to 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 it by adding butter and nuts to your diet.If you consume more calories than usual, you should avoid foods that contain protein.

The diet is quite strict.Any weakness is unacceptable.They will not allow the body to rebuild ketosis.Even small burgers or sweets can interfere with 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, carbohydrate loading is not used.Diet for lazy people who cannot attend training and lead an active lifestyle.
  2. Target.Carbohydrate intake should be strictly controlled and distributed over time.It will be more effective to use it before and after active training.Active sports fans will find it easier to bear the load.
  3. Cycle.You are constantly increasing or decreasing the amount of carbohydrates you eat.This type of diet should include 1 day with minimal fat consumption.Therefore, glycogen will not last, which will have a good effect on someone who constantly plays sports.

List of foods allowed on the keto diet

  • Meat.Animal products must not be processed or raised with hormones.It should be noted that processed meat products contain a large 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 must be cooked without using bread and a lot of fat.
  • Vegetable fat.
  • Nuts, as well as any seeds will help increase the amount of fat.
  • Vegetables, mostly green.
  • Green sour fruits.

Liquids you can use:

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

Sugar substitutes do not affect blood sugar levels, but they increase weight and do not kill the desire to eat something sweet.

The most dangerous are:

  • Agave syrup.
  • Fructose.
  • Honey.
  • Store-bought fruit juice.
  • Maple syrup.
Important foods on the ketogenic diet

They have a high calorie content, but they do not increase energy and do not prevent the desire for sweets, but only harm the body.

Helps curb cravings for sweet foodsStevia and Erythrol:

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

However, they can increase appetite, cause gas in the stomach, and be unpleasant.

Foods that are prohibited on the Keto Diet

Prohibited:

  • Products containing starch.
  • Sugar, in any form.
  • Fruits that contain sugar.
  • Cereal, 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 day is from the third to the fifth.To gradually enter the diet, you should adhere to a special diet.

Keto diet menu for 2 weeks

First day:

  • breakfastScrambled eggs with cheese.
  • Have dinner.Chicken soup soup with broccoli.
  • Have dinner.Low fat natural yogurt.

Second day:

  • breakfastCottage cheese with low fat content, with the addition of sour cream.
  • Have dinner.Boiled chicken fillet with cheese.Fresh Chinese cabbage salad.
    • Salmon with peas and broccoli
  • Have dinner.Steamed Fish Cutlet.

Day Three:

  • breakfastCottage cheese casserole.
  • Have dinner.Steamed salmon with a side dish of green beans and broccoli.
  • Have dinner.Fried champignons garnished with asparagus and sour cream.

Fourth day:

  • breakfastTwo boiled chicken eggs.Green vegetable salad.
  • Have dinner.Fish fish soup.A slice of whole grain toast with butter.
  • Have dinner.Chickpea puree.

Day Five:

  • breakfast.Green tea with a slice of cheese.
  • Have dinner.Omelet with ham.Green Cucumber Salad.
  • Have dinner.Steamed broccoli, feta cheese.

Day Six:

  • breakfastNatural yogurt.A piece of hard cheese.
  • Have dinner.Steamed salmon and broccoli.
  • Have dinner.Green vegetable salad.Omelette.

Seventh Day:

  • breakfastSteamed fish.Low-fat cottage cheese.
  • Have dinner.Omelet with bacon.A piece of hard cheese.
  • Have dinner.Green vegetable salad.Fish in the oven.

Eighth Day:

  • breakfast2 boiled eggs, a slice of cheese, protein shake, coffee.
  • Have dinner.Boiled chicken fillet, green salad.
  • Have dinner.Salmon, fresh cucumber salad.

Ninth Day:

  • breakfastThree eggs.Boiled beet salad.Black tea.
  • Have dinner.Beef, steamed broccoli side dish.
    • Seafood salad
  • Have dinner.Fatty fish and boiled asparagus.

Day Ten:

  • breakfastPoached eggs, some avocado, salmon cooked in the oven.
  • Have dinner.Chicken cooked in the oven.A piece of hard cheese.
  • Have dinner.Squid salad dressed with olive oil.

Eleventh Day:

  • breakfastEggs and ham.A piece of hard cheese.Coffee without sugar.
  • Have dinner.Boiled rabbit, fresh vegetables.
  • Have dinner.Boiled shrimp.Sauteed spinach salad with cheese.

Day Twelfth:

  • breakfastScrambled eggs with champignons and cheese.Coffee.
  • Have dinner.Grilled meat.Boiled zucchini with tomatoes.
  • Have dinner.Steamed fish.Green salad with cheese.

Thirteenth Day:

  • breakfastScrambled eggs with cheese.Green vegetable salad.Black tea.
  • Have dinner.Boiled lean, steamed broccoli.
  • Have dinner.Steamed salmon with boiled vegetables.

Day Fourteen:

  • breakfastSalmon with tomatoes.
  • Have dinner.Stewed pork with vegetables.
  • Have dinner.A light salad of fresh tomatoes and cucumbers, dressed in olive oil.

HereKeto DietOver the course of 2 weeks, the human body is completely rebuilt and the following changes can be seen:

  • Decreased appetite.
  • Lose 3-7 kg.
  • Performance improvement.
  • Better sleep.

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

According to researchKeto Dietgive results and effects.But you have to 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's not a lifestyle, but a short-term use.