Today, girls offer a number of sophisticated methods for losing weight and drying their bodies. Often, none of this produces the desired effect. The best way to lose weight is to turn to proven methods approved by nutrition experts. These are the keto diet, the weekly menu, reviews and helpful tips that you can learn about in this article.
The history of the keto diet
It’s an interesting fact, but in the early 20th century, children were treated for epileptic seizures through the ketone diet. Doctors noticed some changes in the child's body. Weight loss and fat loss. Subsequently, in medical practice, the ketogenic diet has been successful and is intensively used in dietetics.
The keto diet is so named because of the molecules (ketone bodies) produced by the liver and acting as an energy source. The nutritional system is based on energy derived from fat mass, as the body’s intake of large amounts of carbohydrates is limited.
You can still use this weight loss method. But you have to understand that if you don’t make an effort, nothing will work. Carbohydrate foods should be kept to a minimum in the diet and protein and fats should not be absorbed in excessive amounts.
The essence of a ketogenic diet
The nutritional system is based on the fact that one restricts the intake of carbohydrate foods and thus virtually eliminates caloric intake. Proteins and fats can partially replace the energy source, but this will not be enough for the body to function normally. As a result, fat deposits are involved.
What is the difference between a ketogenic diet and other protein-based weight loss? The diet is full of foods that contain vegetable fats, not animal fats.
The brain gets energy from glucose. If carbohydrates are completely ruled out, there will be nothing to draw resources from for a lifetime. Then a logical question arises: in this case, where does the brain absorb enough energy?
When there is a lack of carbohydrates in the diet, the liver is actively involved. It breaks down fats into fatty acids and produces glycerin, which results in the formation of ketone bodies. These metabolic products nourish the brain without any problems in maintaining stable function.
When the body needs carbohydrates, it extracts glycogen from the muscles and liver. This is how the process of adaptation begins.
Classification
The ketogenic diet is divided into three types:
- Base. It is more suitable for those who do not want to lead an active lifestyle and participate in sports training. No additional carbohydrate reinforcement is required.
- Target. Designed for those who do active training. It’s a keto diet with a weekly menu that provides an hourly distribution of carbs: on the eve and end of sports. This way you will be more energetic and will not feel the lack of strength.
- Cyclic. It consists of alternating consumption of carbohydrates in large and small amounts. Ensures optimal glycogen levels in muscle and liver tissues. One-day unloading during the week will help make the fat layer smaller.
Profit
The main advantage of this technique is the fast and high-quality achievement of the result. Weight loss begins on the second week of the program.
The gradual disappearance of the fat layer will also be noticeable. A keto diet is essential for athletes who need to reduce adipose tissue without losing muscle mass.
Another important advantage of such a power supply system is worth noting. This is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because foods in the keto diet are low in protein and fat, the problem of constant hunger and "wild" appetite can be avoided.
Additional benefits of a ketogenic diet are the long-term preservation of the effect obtained and the absence of stress reactions in the body (which is also present in other weight loss options).
After the completion of such a nutritional system, the metabolism does not slow down. Accordingly, one does not start picking up the lost pounds again. However, you should not immediately increase the amount of carbohydrates on your menu.
Who doesn't follow a keto diet?
Under no circumstances should you try this weight loss method for diabetics. Be sure to assess the risk of side effects and study the contraindications before starting your diet. You should also see a doctor. The ketogenic diet must be carried out according to certain rules developed by modern doctors in different countries.
It is strictly forbidden to use if there are:
- Diseases of the kidneys, liver, thyroid and digestive system.
- Violation of the cardiovascular work of the body.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
The ketone diet has side effects and possible side effects. You also need to get to know them in advance.
In the first seven days of following a diet, the body goes through a process of restructuring. Because of this, a person may experience mild malaise, weakness, and fatigue. This is due to the lack of carbohydrates.
You should also consume limited amounts of minerals, beneficial trace elements and vitamins. This can adversely affect important processes in the body and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Keep in mind that most animal fats contribute to an increase in bad cholesterol.
Advantages
The ketone nutrition program has the following positive properties:
- Immediate weight loss. Here, the individual characteristics of the organization play an important role. Sometimes even a week allows you to lose five pounds.
- Slight decrease in muscle mass. Weight loss is due to the fat burning effect. This is the fat that is converted into energy.
- Remove the feeling of hunger. There are no low calorie foods in this diet. But there are no fast carbs either (they increase appetite).
- A tangible wave of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend on processing incoming carbohydrates.
Drinks
While on a ketone diet to quench your thirst, you can only drink the following types of drinks:
- ordinary clear water;
- tea: black or green;
- coffee (necessarily without sugar).
In addition, but in small quantities, you can use coconut water, wine and cappuccino without glucose.
Can sweeteners be used?
The keto diet, whose one-week menu completely eliminates carbs for women, also bans the sweets that many of the good sexes love so much. If you really want to pamper yourself, go to the trick and use sweeteners.
Sweeteners used directly do not affect the rise in blood sugar levels. However, they have a negative effect on weight loss, creating and maintaining a craving for sweet foods. The most harmful sweeteners to avoid:
- Honey;
- fructose;
- concentrated juice;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they have relatively harmful properties similar to white sugar. Negative features: effect on kidney and liver function, likelihood of insulin resistance, return of extra pounds.
For those who need sweets, it is recommended to use erythrol or stevia even during the diet. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But each increases appetite and gas production, with a distinctive taste.
Stages of body adaptation
The ketone diet is characterized by the fact that the human body adapts to a new diet for a very long time.
Beautiful sex adapts for at least 5 days. The keto diet, whose weekly menu is more nutritious for men, is still heavier for the strong half. Adaptation in men is 7 days or more. This period is considered the most difficult.
Already on day 8 of the diet, the human body fully adapts and recovers. Initially, the person feels normal.
During the first 2 days of a keto diet, the body consumes carbohydrates that it has previously taken in to achieve the required amount of energy. They got into the body before it started to lose weight.
Difficulties for the body
In addition, it becomes more difficult as all the previously deposited carbohydrates are already depleted and the energy has to be taken somewhere. Therefore, the body begins to process the protein into glucose.
This puts the human body in a stressful situation. It can then pull protein from the muscle tissue, leading to a feeling of weakness and sometimes muscle pain. But the period when fat will be burned directly will soon begin.
From this follows the following pattern: the adaptation of the human body to emergencies, the production of ketone bodies, and the burning of fat mass. In addition, the breakdown of proteins is slowed down.
If you follow the basic recommendations of experts, you can lose 0, 5-2, 5 kilograms per week. The maximum duration of a ketogenic diet is 3 weeks.
List of recommended and prohibited products
The main feature of this diet is that most of the diet will be high protein foods. Listed below are the foods that are essential for a ketone diet and the ones that are best avoided.
Recommended:
- Meat. Of course, it is the main source of protein and vitamins. It is better to eat poultry, cow, rabbit or pork.
- A fish. A real treasure consisting of a huge amount of protein and polyunsaturated fatty acids. Suitable for red fish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish must either be steamed or baked in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for cancer. Shrimp and oysters are well digested.
- Egg. The most enriched trace elements are chicken and quail.
- Nuts. It can be added to main courses and used as a snack. For example, nuts, hazelnuts, almonds or pistachios.
- Vegetables. They are naturally low in calories and rich in fiber. However, some of them are high in carbohydrates. It is recommended to eat cabbage, zucchini, cucumber, radish, spinach, lettuce, greens.
- Fruit. Strongly limited. Only sour apples, grapefruit, oranges are allowed.
- Dairy products. Do not neglect their use. Rich in calcium, vitamins and minerals. It can be cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Forbidden:
- Above all, the various confectionery products must be completely excluded: cakes, sweets, pastries.
- Sweet fruits. These include bananas, grapes, persimmons, mangoes.
- Vegetables that contain too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Pastries.
- Various cereals.
It is recommended to consume up to 50 grams of carbohydrates per day. In addition, drink plenty of fluids. At least 2 liters per day.
Menu with a keto diet for a week
Based on the recommended and prohibited foods above, compiling a diet is not difficult.
A one-week ketogenic diet can contain any meat, fish, various seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and condiments here.
It is important to note that a ketone diet requires at least three main meals.
A keto diet with an approximate menu that can be easily selected from a template for a week:
- Breakfast: any egg dish.
- Snack: milk / protein shake or nuts.
- Lunch: lean meat meal.
- Dinner: seafood in any form.
- Second dinner: fermented dairy product.