It is very popular among world show business stars and ordinary women. Keto diet.Few people know that it was originally used to treat epileptic seizures in children in the 20th century.A little later, doctors were able to determine that following the keto diet, you can significantly reduce body fat.Now this method of losing weight is one of the most effective and safe for health.
What is the Keto Diet?
Keto diet It has other names: ketogenic.Its essence is to achieve wealth Ketosis, that is, the process of forming keto bodies, which carry energy when there is a lack of glucose in the blood.In simple words, a dietary style is formed in which sugar is reduced, which forces the body to obtain energy from fat stores.
Eating chocolate improves mental and physical abilities.but contains in it simple carbohydrates Not only will it increase glucose levels, which can lead to diabetes, but it also helps Fat deposition on different parts of the body.If they are not supplied with food, the body will begin to obtain energy from its own reserves, actively absorbing fats.
Ketones are produced by the liver from stored fat and are vital to the body.A similar condition is observed with complete refusal of food.But if fasting is dangerous for health and life, the keto diet, on the contrary, is useful for obesity.Along with it, the body receives substances necessary for full functioning.
Basic principles
The keto diet involves a complete rejection of simple carbohydrates and the most complex carbohydrates.But at the same time, the amount of fat consumed increases.
Basic principles of the ketogenic diet:
- strictly limiting the amount of consumed carbohydrates;
- reducing the amount of sugar, salt and starch consumed;
- moderate physical activity;
- compliance with the drinking regime;
- The proportion of consumed fat should be at least 60%;
- There should be 2 times more fat than protein;
- Gradual entry and exit from the diet.
To lose weight, you can eat no more than 50 grams of carbohydrates per day.The main focus is on fatty foods, with proteins in second place.
It is very important to follow the 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 water.
The main types of keto diets
There are several variations of the ketogenic diet.May include 1 day of carbohydrate loading or, conversely, severe dietary restriction.
Here are the main types of keto diets:
- standard.This is the most common way to lose weight, which involves an almost complete rejection of carbohydrates.It should be noted that you cannot completely eliminate carbohydrates from your diet!Suitable for people with a tempting lifestyle.
- target.Suitable for people with an active lifestyle and those working to gain muscle mass.This type of diet allows carbohydrates to be consumed after exercise.It is important not to eat carbohydrate foods recklessly, but to establish a personal norm during which a person experiences good health, mood and increased physical abilities.
- cyclical.This vision Keto diet Allows you to carb load once a week.During this time, the level of glycogen in the muscle tissue is replenished.Suitable for bodybuilders and those who find it difficult to give up carbohydrates.
Pros of the Keto Diet
Keto diet indication is excess body weight. Weight loss is quite fast in a week, you can lose up to 6 kg and reduce the size of 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.
Other benefits include:
- loss of appetite;
- energy;
- Maintaining muscle mass.
Women like this diet because there are no restrictions on many of their favorite foods.So you should not give up chicken with skin, sausage and pork.
Disadvantages of the keto diet
But the keto diet also has its downsides:
- Nutrition becomes unbalanced, so it is necessary to conduct regular medical examinations;
- The unpleasant smell of acetone can be detected from the mouth, sweat and urine - this is a normal condition during the keto diet;
- Intestinal problems can occur due to the consumption of small amounts of fruits and vegetables.
The diet is difficult to bear 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.One day a week should be loaded with carbohydrates.
How to start without leaving
The most important thing in the keto diet is to make a smooth transition.This is necessary to get used to a new diet and to avoid stress for the body.To enter a state of ketosis, follow these guidelines:
- Do not give up carbohydrates immediately.Start gradually, reducing the amount daily.As soon as you reach 50 grams, you can consider the diet as started.
- Inculcate 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 drink another 10 glasses of plain water between meals.Your norm is 4 liters per day
- Add less salt to food.Train yourself to lightly salt your food, or better yet, avoid it altogether.But you can use spices without flavor enhancers.
- Avoid alcohol.You can drink alcoholic beverages in small quantities only on days of loading.Remember that just 1 glass of beer negates the entire milestone you have completed.
Prepare for a diet for about a week.Don't start tomorrow by giving up carbs right away.Entry should be smooth so that the body does not experience 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 fish, but you should not fry it, so that the cholesterol level does not increase.
- seafood.They are well absorbed by the body, give a feeling of fullness and suppress appetite.
- eggs.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 milk products.It is rich in proteins and calcium, improves digestion and normalizes stool.Choose low-fat cottage cheese and kefir.
- nuts. They can be eaten as a snack between main meals.
- tea, coffeeDo not sweeten drinks or add milk.
- fruits and vegetables.Their number is limited.Potatoes, bananas, grapes and other sweet fruits are completely excluded.You can't eat grapefruit and apples often, but vegetables include zucchini, cucumbers, tomatoes, and onions.
- mushroom.A very healthy product that helps burn fat.
Totally prohibited products:
- any kind of grain;
- Confectionery and bakery products;
- sugar
- legumes;
- corn;
- Carbonated drinks.
Sample menu
| day | Breakfast | dinner | Afternoon snack | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Beef baked in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish souffle, toast with cheese | Minced chicken cutlet, stewed zucchini | nuts | Chicken meat, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish soup, green tea |
| 4 | Cottage cheese omelette, coffee | Beef stroganoff, ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, lettuce, tea |
| 5 | Scrambled eggs with green beans | Fried chicken drumstick with spices, cucumber and cabbage salad | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, a piece of cooked meat | nuts | Fish casserole, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with sauce and zucchini | Avocado | fried fish |
You can eat boiled sausage for lunch;A salad will complement this meat product.But you should choose high-quality sausages and it is better to prepare them with a minimum amount of salt.
duration
The duration of the diet depends on your goals:
- 7 days is the minimum period that allows you to lose weight by 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 calculated for those who want to lose 15-20 kg.
Keto Diet Results
The result depends on the individual characteristics of the body and the amount of excess weight.The more, the better the result.In addition, the diet does not cause fatigue.And if a woman is not overweight, then she can lose weight by a maximum of 1-2 kg.
But obese people respond positively to the keto diet.They note that they lose up to 20 kg per month.The volume is noticeably reduced and the overall well-being improves.During the diet, the need for sweet food decreases, and the appetite becomes moderate.
Sports nutrition products for the keto diet
To maintain muscle mass and health during the keto diet, it is worth taking supplements such as omega 3 and omega 3-6-9, amino acids and BCAA.