Today girls are offered many sophisticated ways to lose weight and dry their body. Often none of them bring the desired effect. The best way to lose weight is to resort to proven methods approved by nutritionists. One of them is the Keto diet, the weekly menu, reviews and helpful tips that you will learn about in this article.
History of the Keto Diet
It is an interesting fact, but in the early 20th century, children were treated with a ketone diet for epileptic seizures. Doctors noticed some changes in the baby's body. His body weight was reduced and his fat layer was reduced. Further in medical practice the ketogenic diet became successful and was used extensively in dietetics.
The keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as an energy source. The food system is based on the intake of energy from the fat mass, because the intake of large amounts of carbohydrates in the body is limited.
You can use this method of weight loss now. But you have to understand that if you do not spend the effort, then nothing will work. It will be necessary to reduce carbohydrate-rich foods in the diet to a minimum and not to absorb excessive amounts of proteins and fats.
The essence of the ketogenic diet
The nutrition system is based on the fact that a person restricts the intake of carbohydrate foods and thus virtually eliminates the intake of calories. Proteins and fats can act in part to replace an energy source, but this will not be enough for the body to function normally. As a result, fat deposits will be involved.
What is the difference between a ketogenic diet and other protein-based ways to lose weight? The diet is full of foods containing vegetable fats and not animal fats.
The brain receives energy from glucose. If carbohydrates are completely excluded, then it will have nothing to remove resources for a full life. Then the logical question arises: where will the brain get enough energy in this case?
When there is a lack of carbohydrates in the diet, the liver is actively involved. It breaks down fats into fatty acids and produces glycerol, resulting in the formation of ketone bodies. These metabolic products nourish the brain, keeping it stable without problems.
If the body needs carbohydrates, it receives glycogen from the muscles and liver. Thus begins the process of adaptation.
Classification
The ketogenic diet is divided into three types:
- Base. It is better for those who do not want to lead an active lifestyle and go through sports. No need to supplement with extra carbs.
- Target. Designed for those who are actively training. This is a keto diet whose weekly menu requires an hourly distribution of carbohydrates: the day before and at the end of sports loads. So the person will be more energetic and will not feel a lack of strength.
- Cyclic. It consists of consuming large and small volumes of carbohydrates alternately. Provides maintenance of optimal glycogen levels in muscle and liver tissues. One-day unloading during the week helps to reduce the fat layer.
Benefits
The main advantage of this technique is the fast and high quality of the result. Body weight loss will start from the second week of nutrition under this program.
The gradual disappearance of the fat layer will also be noticeable. The keto diet is indispensable for athletes who need to lose fat without losing muscle mass.
Another important advantage of such a power supply system is noteworthy. This is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because the foods in the keto diet are low in protein and fat, you can avoid the constant feeling of hunger and "wild" appetite.
Additional benefits of a ketogenic diet are the long-term maintenance of the effect obtained and the absence of stress reactions of the body (which is presented along with other options for weight loss).
After the completion of such a nutritional system, the metabolism does not slow down. Consequently, a person will no longer start gaining lost pounds. However, you should not increase the amount of carbohydrates in the menu immediately.
Who is not on the keto diet?
Under no circumstances should you try this weight loss method for diabetics. Before starting a diet, be sure to evaluate the risk of side effects and study the contraindications. You will also need to consult a doctor. The ketogenic diet should be carried out according to certain rules developed by modern doctors in different countries.
Its use is strictly prohibited, if any:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Disorders in the functioning of the cardiovascular system of the body.
- In women: Pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are side effects and possible side effects to a ketone diet. You should also familiarize yourself with them in advance.
During the first seven days of dieting, the body goes through a process of restructuring. Because of this a person may experience slight weakness, weakness and a feeling of fatigue. This is caused by a lack of carbohydrates.
You will also need to get a limited amount of minerals, trace elements and vitamins. This can negatively affect important processes in the body and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Do not forget that most animal fats contribute to the increase of bad cholesterol.
Advantages
Ketone nutrition program has the following positive features:
- Rapid weight loss. The individual characteristics of the organism play an important role here. Sometimes just one week will allow you to lose five pounds.
- Slight decrease in muscle mass. Weight loss will be followed by fat burning. It is fat that is converted into energy.
- Get rid of the feeling of hunger. There are no low-calorie foods in this diet. But also not fast carbohydrates (they increase appetite).
- A tangible wave of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on processing incoming carbohydrates.
ᲡAssel
To quench your thirst while on a ketone diet, you can drink only the following drinks:
- Ordinary pure water;
- Tea: black or green;
- Coffee (definitely without sugar).
Alternatively, but in small amounts, you can use coconut water, wine and cappuccino without glucose.
Can sweeteners be used?
The keto diet, whose menu for women completely excludes carbohydrates for a week, also prohibits sweets, which are so loved by many members of the fair sex. If you really want to pamper yourself, you should go for the trick and use sweeteners.
Direct use sweeteners have no effect on raising blood sugar. However, they do have a negative effect on weight loss, forming and maintaining a craving for sweet foods. Avoid the most harmful sweeteners:
- honey;
- Fructose;
- Concentrated fruit juice;
- Agave syrup;
- Maple syrup.
These foods are high in calories. Therefore, they have relatively similar properties to white sugar. Negative properties: impact on kidney and liver function, the likelihood of insulin resistance, the return of extra pounds.
Those who need sweets, even during the diet, it is recommended to use erythrol or stevia. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But all of them also increase appetite and gas production, have a specific taste.
Stages of body adaptation
A characteristic feature of the ketone diet is the very long period of adaptation of the human body to the new diet.
The fairer sex adapts for at least 5 days. The keto diet, whose weekly menu is more nutritious for men, is still harder for the stronger half. Adaptation in men is 7 days or more. This period is considered to be the most difficult.
Already on the 8th day of the diet, the human body fully adapts and recovers. At first the person feels normal.
During the first 2 days of the keto diet, the body consumes previously obtained carbohydrates to get the required amount of energy. They entered the body before it started to lose weight.
Difficulties for the body
In addition, it becomes more difficult because all the previously deposited carbohydrates are already depleted and energy has to be taken somewhere. Therefore, the body begins to process the protein into glucose.
Thus, the human body finds itself in a stressful situation. At this time it can remove protein from the muscle tissue, causing a feeling of weakness, and sometimes even muscle pain. But soon a period will begin during which the fat will burn directly.
Hence the following pattern: the adaptation of the human body to emergencies, the production of ketone bodies, and the burning of fat mass. In addition, protein breakdown will be slowed down.
If you follow the basic recommendations of experts, then it is possible to lose 0, 5 to 2. 5 kg per week. The maximum period during which you can sit on a ketogenic diet is 3 weeks.
List of recommended and prohibited products
The main feature of this diet is that the main part of the diet will be foods that contain a lot of protein. Below is a list of foods that are essential for a ketone diet and what is best to avoid.
Recommended:
- Meat. Of course, it is the main source of proteins and vitamins. It is best to eat poultry, beef, rabbit or pork.
- Თեւზი. A real treasure trove consisting of huge amounts of protein and polyunsaturated fatty acids. Suitable for red fish, herring, cod, capelin, flander, tuna and halibut. Remember that meat and fish should be steamed or baked in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crab. Shrimp and lentils are well absorbed.
- eggs. Chicken and quail are considered to be the richest trace elements.
- nut. They can be added to main dishes and also used for food. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them contain a lot of carbohydrates. Recommended for cabbage, zucchini, cucumber, radish, spinach, lettuce, herbs.
- Fruits. Strictly restricted. Only sour apples, grapefruit, oranges are allowed.
- Milk products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can use cottage cheese, sugar-free yogurt, cheese, low-fat kefir.
Ა Prohibited:
- First of all, different types of confectionery should be completely excluded: cakes, sweets, cakes.
- Sweet fruits. These include bananas, grapes, persimmons, mangoes.
- Vegetables are high in carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Baking products.
- Different types of grains.
It is recommended to eat no more than 50 grams of carbohydrates per day. You should also drink plenty of fluids. At least 2 liters per day.
Menu for a week on a keto diet
Based on the above recommended and forbidden foods, compiling a diet is not difficult.
A ketogenic diet for a week can include any type of meat, fish, various types of seafood, dairy products, eggs, sugar-free fruits, vegetables, nuts. Here you can add mushrooms, vegetable oil, spices and seasonings.
It is important to remember that the ketone diet requires at least three basic meals.
Keto diet, the approximate menu of which for a week you can easily choose from the template:
- Breakfast: Any egg dish.
- Breakfast: milk / protein shake or nuts.
- Lunch: a low-fat meat dish.
- Dinner: Seafood in any form.
- Second Dinner: Fermented milk product.