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

Using a varied diet makes the body slim and in better condition.Come on, learn how to apply the keto diet and what foods are needed.

Skinny, shapeless girls are replaced by beautiful women with sculpted bodies and toned muscles.Now they are considered the standard of female beauty.To achieve such results and become similar to today's ideals, training and proper nutrition alone are not enough.It's best to take advantage of the specific eating style that the ketogenic diet is based on.

Keto diet principles

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

keto dietinvolves minimal carbohydrate consumption, which reduces the amount of glucose and provides short-term energy.And when the body feels lacking, it will look for alternatives to continue producing energy.The substitute is ketones.

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 that the body survives without consuming carbohydrates and enters a state of ketosis.For those who are 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 causes acid-base imbalance, even death.You should not compare them or even confuse them.

Keto diet contraindications

Anything related to sudden changes in the body is considered inappropriate for people who have health problems.

It is a contraindication to use:

• Pregnant.
• Breastfeeding mothers.
• Teenagers under 18 years of age.
• People with problems with the digestive tract, heart and urinary system.
• For diabetes mellitus.

Any diet requires consultation with a doctor and a complete medical examination.The keto diet is no exception:

• If there is a disturbance in the body, ketoacidosis may occur instead of ketosis, which will further worsen the person's condition and can even be fatal.
• The diet for diabetics is very dangerous;if the disease is not identified before changes in the nutritional system begin, this can have a negative impact on the disease itself, and the consequences are irreversible.

Benefits of the keto diet

1. Fast weight loss.On average, 2-5 kg is lost per week, but this is individual for each person.
2. Decreased 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

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

1. Instead of ketosis, what occurs is ketoacidosis, which can lead to death or coma.
2. Constipation is caused by a lack of fiber.
3. Tachycardia, decreased blood pressure.
4. The presence of stones will trigger nausea and even vomiting.Causes stomach discomfort.
5. Consuming simple carbohydrates can cause you to produce insufficient energy for physical activity.
6. Formation of muscle cramps.

Basic requirements:

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

Keto diet rules

• Entry into the diet should be gradual.This should not come as a shock to the body and the person.
• Every day the amount of carbohydrates should be increased.The first day of the diet, as well as after the next 2 weeks, carbohydrates in the diet should be increased.

• All carbohydrate-rich vegetables and fresh fruits should be consumed 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.Don't eat 3 hours before bed.
• Use as little salt as possible.
• Drink no more than 4 liters per day.But don't force it.The amount should be slightly more than what you drank before.
• The amount of carbohydrates per day should not exceed 50 g.Fat and protein consumption should remain the same.
• Do not consume confectionery, baked goods, or flour.
• You should reduce your calorie intake gradually by about 500 per day.

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

As the lipolysis process begins, you will notice:

• Reduce 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, fatigue and stomach problems will appear.This condition may last 1-2 weeks, but gradually the symptoms will disappear.

Tips before entering the keto diet

• To see results quickly, you have to do it before you even startketo dietContinuously monitor the amount of microelements consumed.
• In the initial stages, the diet must 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 supplement 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 go into ketosis.Even a small burger or candy can disrupt your metabolism and reduce the effectiveness of weight loss.

Keto diet classification

There are three different ketogenic diets:

1. Base, which is based on moderate protein intake and a significant increase in fat.In this case, the carbohydrate load is not applied.Diet for lazy people who cannot participate in sports and lead an active lifestyle.
2. Target.Carbohydrate intake should be strictly regulated and distributed over time.It will be more effective if you use it before and after active exercise.Active sports fans will find it easier to bear the load.
3. Cycle.You are constantly increasing or decreasing the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Thus, the supply of glycogen will not be limited, which will have a beneficial effect on a person who constantly plays sports.

List of foods allowed on the keto diet

• Meat.Animal products must not be processed or treated with hormones.Keep in mind that processed meat products contain large amounts 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 it must be cooked without using bread flour and large amounts of fat.
• Vegetable fat.
• Crazy, as well as any seeds will help increase the amount of fat.
• Vegetables, mostly green.
• Tamarind fruit is green.

Liquids you can use:

• Clean water.
• Tea.
• Unsweetened coffee.

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

The most dangerous are:

• Agave syrup.
• Fructose.
• Darling.
• Store-bought fruit juice.
• Maple syrup.

It does have a high calorie content, but it does not increase energy and does not reduce the desire for sweet foods, but only harms the body.

Helps curb cravings for sweet foodsstevia and erythrole:

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

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

Foods that are prohibited on the keto diet

Forbidden:

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

The entrance to the 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 enter the diet gradually, you must 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 yoghurt.

The second day:

• Breakfast.Cottage cheese with low fat content, with the addition of sour cream.
• Dinner.Chicken fillet stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish pieces.

The third day:

• Breakfast.Cottage cheese casserole.
• Dinner.Steamed salmon with green beans and broccoli.
• Dinner.Fried champignons garnished with asparagus and sour cream.

The fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Cod fish soup.A slice of whole wheat toast with butter.
• Dinner.Puree the chickpeas.

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 yoghurt.A piece of hard cheese.
• Dinner.Steamed salmon and broccoli.
• Dinner.Green vegetable salad.Omelet.

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 piece of cheese, protein shake, coffee.
• Dinner.Boiled chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Day nine:

• Breakfast.Three scrambled eggs.Boiled beetroot salad.Black tea.
• Dinner.Boiled beef, steamed broccoli side dish.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled eggs, a little avocado, salmon cooked in the oven.
• Dinner.Poultry meat cooked in the oven.A piece of hard cheese.
• Dinner.Squid salad dressed with olive oil.

Eleventh day:

• Breakfast.Scrambled eggs and ham.A piece of hard cheese.Coffee without sugar.
• Dinner.Boiled rabbit, fresh vegetables.
• Dinner.Boiled shrimp.Sauteed spinach salad with cheese.

Twelfth day:

• Breakfast.Scrambled eggs with champignons and cheese.Coffee.
• Dinner.Roasts.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 boiled vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• Dinner.Boiled pork with vegetables.
• Dinner.Light salad of fresh tomatoes and cucumbers, dressed with olive oil.

Followketo dietFor 2 weeks, the human body is completely rebuilt and the following changes are visible:

• Decreased appetite.
• Lose 3-7kg.
• Performance improvements.
• Improved sleep quality.

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

According to researchketo dietprovide results and effects.But you have to know when to stop, you can't sit still for more than a month.This doesn't mean switching to such a diet;this is not a lifestyle, but short term use.