It is very popular among the world's show business stars and ordinary women. keto diet.Few people know that it was initially used to treat epileptic seizures in children in the 20th century.A little later, doctors were able to determine that you can significantly reduce body fat by following the keto diet.Now this weight loss method is one of the most effective and safest for health.
What is the keto diet
Keto diet it also has other names: ketogenic.Its essence is the acquisition of wealth ketosis, that is, the process of producing energy-carrying keto bodies when there is a lack of glucose in the blood.Simply put, a dietary style is developed in which sugar is reduced, which forces the body to obtain energy from fat reserves.
Eating chocolate improves mental and physical abilities.But it's in there simple carbohydrates not only increases glucose levels, which can cause diabetes, but also contributes to fat deposits in different parts of the body.If they are not supplied with food, the body begins to absorb energy from its own reserves and actively absorbs fats.
Ketones are produced by the liver from stored fat and are vital to the body.A similar condition can be observed in case of complete refusal of food.But if fasting is dangerous for health and life, the keto diet, on the contrary, is useful for obesity.This gives the body the materials it needs for full functioning.
Basic principles
The keto diet involves a complete rejection of simple carbohydrates and most complex carbohydrates.But at the same time, the amount of fat consumed increases.
Basic principles of the ketogenic diet:
- strictly limits the amount of carbohydrates consumed;
- reducing the amount of sugar, salt and starch consumed;
- moderate physical activity;
- compliance with the drinking regime;
- the proportion of fat consumed should be at least 60%;
- there should be twice as much fat as protein;
- gradual entry and exit from the diet.
In order to lose weight, you can consume no more than 50 grams of carbohydrates per day.The main focus is on fatty foods, proteins are in second place.
It is very important to maintain a drinking regime.If 2 liters of fluid per day is enough for an ordinary person, then with a keto diet, its volume increases to 3-4 liters.And 80% of the norm this is pure, non-carbonated water.
The main types of the keto diet
There are many variations of the ketogenic diet.It can include a 1-day carbohydrate load or, conversely, a severe restriction of the diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, which means an almost complete rejection of carbohydrates.It is worth considering that carbohydrates cannot be completely excluded from the diet!Suitable for sedentary people.
- Goal.It is suitable for those who lead an active lifestyle and those involved in increasing muscle mass.This type of diet allows you to consume carbohydrates after exercise.It is important not to eat carbohydrate-containing foods without eating, but to determine the personal norm at which we experience good health, mood and increased physical abilities.
- Cyclic.This is the view keto diet allowing you to carb load once a week.During this time, the glycogen level of the muscle tissue is replenished.Suitable for bodybuilders and those who find it difficult to give up carbohydrates.
Benefits of the keto diet
The keto diet is indicated for overweight. The weight will be lost quite quickly in a week, you can lose up to 6 kg and reduce your waist and hips.It is also useful to follow the nutritional rules of epilepsy patients, but only on the recommendation of the attending physician.
Additional benefits:
- decreased appetite;
- energy;
- preserving muscle mass.
Women love this diet because there are no restrictions on many of their favorite foods.So you don't have to give up chicken with skin, sausage and pork.
Cons of the keto diet
But there are also disadvantages to the keto diet:
- the diet becomes unbalanced, therefore regular medical examinations are required;
- An unpleasant acetone smell may appear from the mouth, sweat and urine - this is a normal condition during the keto diet;
- intestinal problems may occur due to the consumption of small amounts of fruits and vegetables.
The diet is difficult to tolerate during the first week when the diet changes.Stress is possible for those with a sweet tooth.In this case, you should not follow a strict keto diet.You should spend one day a week with carbohydrates.
How to start so you don't stop
The key to a keto diet is a smooth transition.It is necessary to get used to a new diet and to avoid stress on the body.To enter the state of ketosis, follow these guidelines:
- Don't give up carbs right away.Start gradually, reducing the amount daily.As soon as you reach the 50 gram level, you can consider the diet started.
- Increase the habit of drinking a lot.Be sure to drink two glasses in the morning and 30 minutes before each meal.Two more glasses an hour after eating.And between meals, drink about 10 more glasses of plain water.The norm is 4 liters per day
- Salt your food less.Train yourself in advance to lightly salt your food, or better yet, avoid it altogether.But you can use spices without flavor enhancers.
- Avoid alcohol.Small amounts of alcoholic beverages can only be consumed on loading days.Remember that just 1 glass of beer will invalidate the entire completed stage.
Prepare for the diet for about a week.Don't start tomorrow by giving up carbs right away.The entry should be smooth so that the body does not suffer stress.
Keto diet products
A keto diet should include the following foods:
- Meat.Main product.Give preference to homemade chicken and beef.You can even eat pork, but preferably without lard.
- Fish.An important product that saturates the body with amino acids and vitamins.You can eat any kind of fish, but you must not fry it, so that the cholesterol level does not rise.
- Seafood.They are well absorbed in the body, give a feeling of fullness and reduce appetite.
- Egg.This product is rich in minerals and vitamins and is also a source of protein.Be sure to include boiled chicken or quail eggs from poultry in your diet.
- Fermented dairy products.Rich in protein and calcium, it improves digestion and normalizes stool.Choose low-fat cottage cheese and kefir.
- Nuts. They can be eaten as a snack between main meals.
- Tea, coffee.Do not sweeten drinks or add milk.
- Fruits and vegetables.Their number is limited.Potatoes, bananas, grapes and other sweet fruits are completely excluded.She doesn't often eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes, and onions.
- Mushroom.A very healthy product that helps you burn fat.
Completely prohibited products:
- any type of cereal;
- confectionery and bakery products;
- sugar;
- legumes;
- maize;
- carbonated drinks.
Sample menu
| day | Morning | Lunch | Afternoon snack | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Roast beef in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish souffle with toasted cheese | Minced chicken fillet, steamed zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish souffle, green tea |
| 4 | Cottage cheese omelette, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato puree, salad, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken leg with spices, cucumber and cabbage salad | Toast with cheese | Chicken soup with meat |
| 6 | Baked cheesecake, kefir | Caesar salad, boiled meat | Nuts | Fish casserole, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with sauce and zucchini | Avocado | Grilled fish |
You can eat cooked sausage for lunch;salad complements this meat preparation.But you need to choose good quality sausages, and it is better to cook them with a minimum amount of salt.
Period
The duration of the diet depends on your goals:
- 7 days is the minimum period that allows you to lose 4-6 kg;
- 14 days - during this time you can lose up to 8 kg;
- 1 month is the optimal period that allows you to lose up to 10 kg without harming your health;
- 3 months is the maximum period for those who want to lose 15-20 kg.
Keto Diet Results
The result depends on the individual characteristics of the body and the degree of excess weight.The more, the better the results.At the same time, the diet does not lead to exhaustion.And if a woman is not overweight, she can lose a maximum of 1-2 kg.
But obese people respond positively to the keto diet.They note that they lose up to 20 kg in a month.The volumes are noticeably reduced and the general well-being improves.During the diet, the need for sweet foods decreases, the appetite moderates.
Sports nutrition products for the keto diet
In order to maintain muscle mass and health, it is worth taking supplements such as Omega 3 and Omega 3-6-9, amino acids and BCAA during the keto diet.