It is very popular among world show business stars and ordinary women. keto diet.Few people know that it was originally used to treat epilepsy in children in the 20th century.A little later, doctors were able to determine that following a keto diet you can significantly reduce body fat.Now this way of losing weight is one of the most effective and safe for health.
What is the Keto Diet?
Keto diet has other names: ketogenic.Its essence is to achieve wealth ketosis, which is the process of producing energy-carrying keto bodies when there is a lack of glucose in the blood.In simple terms, it is a diet that cuts down on sugar, forcing the body to use fat stores for energy.
Eating chocolate improves mental and physical abilities.However, it contains simple carbohydrates not only increases glucose levels, which can lead to diabetes, but also contributes to fat deposition in different parts of the body.If they are not supplied with food, the body will begin to draw energy from its reserves, actively absorbing fat.
Ketones are produced by the liver from stored fat and are vital to the body.A similar condition is observed after complete refusal of food.But if fasting is dangerous to health and life, the keto diet, on the contrary, is good for obesity.With it, the body receives the necessary substances for full functioning.
Basic principles
The keto diet involves the complete rejection of simple carbohydrates and most complex carbohydrates.However, at the same time, the amount of fat consumed increases.
Basic principles of the ketogenic diet:
- strictly limit the amount of carbohydrates consumed;
- reduce the amount of sugar, salt and starch consumed;
- moderate physical activity;
- compliance with the drinking regime;
- the portion of fat consumed must be at least 60%;
- fat should be 2 times more than protein;
- gradual entry and exit from the diet.
To lose weight, you can consume 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 liquid per day is enough for an ordinary person, then following a keto diet its volume increases to 3-4 liters.And 80% of the norm it is pure, still water.
The main types of keto diets
There are several variations of the ketogenic diet.This can include a 1-day carb load or, conversely, severely restricting your diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, which means almost completely giving up carbohydrates.It is worth considering that carbohydrates should not be included in the diet at all!Suitable for people leading a sedentary lifestyle.
- Purpose.Suitable for people who lead an active lifestyle and those who are engaged in the growth of muscle mass.This diet allows you to consume carbohydrates after training.It is important not to eat carbohydrate-rich food mindlessly, but to set a personal norm, at which one feels good well-being, mood and increased physical abilities.
- Cyclic.This image keto diet allows you to carb load once a week.During this time, the level of glycogen in muscle tissue is replenished.Suitable for bodybuilders and those who find it difficult to give up carbohydrates.
Keto Diet Benefits
The indication for the keto diet is excessive body weight. In a week, the weight drops quite quickly, you can lose up to 6 kg and reduce the volume of the waist and hips.It is also useful to follow dietary rules for people with epilepsy, but only on the recommendation of the attending physician.
Other advantages:
- decreased appetite;
- energy;
- preservation of muscle mass.
Women like this diet because there are no restrictions on many of their favorite foods.So, you don't have to give up chicken with skin, sausages and pork.
Disadvantages of the keto diet
However, the keto diet also has its drawbacks:
- the diet becomes unbalanced, so it is necessary to regularly check up with doctors;
- An unpleasant smell of acetone can appear from the mouth, sweat and urine - this is a normal condition during the keto diet;
- Intestinal problems can occur with 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.Carb-load one day a week.
How to get started so you don't quit
The key to a keto diet is a smooth transition.This is necessary in order to get used to a new diet and avoid stress on the body.To enter a state of ketosis, follow these instructions:
- Don't give up carbs right away.Start gradually, reducing the amount daily.As soon as you reach 50 grams, you can consider that the diet has begun.
- 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 a meal.And between meals, drink about 10 more glasses of plain water.Your norm is 4 liters per day
- Salt your food less.Learn ahead of time 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 loading days.Remember that just 1 glass of beer will negate the entire stage you have completed.
Prepare for the diet for about a week.Don't start tomorrow by giving up carbs right away.The entrance 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.Prefer domestic chicken and beef.You can even eat pork, but preferably without pork fat.
- Fish.An important product that saturates the body with amino acids and vitamins.You can eat any kind of fish, but you should not fry it so as not to increase cholesterol.
- Seafood.They are well absorbed by the body, provide a feeling of satiety and reduce 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.Rich in protein and calcium, improves digestion and normalizes stool.Choose low-fat types of cottage cheese and kefir.
- Nuts. They can be consumed 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.You may not often eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes and onions.
- Mushrooms.A very healthy product that helps burn fat.
Absolutely prohibited products:
- any type of grain;
- confectionery and bread products;
- sugar;
- legumes;
- corn;
- carbonated drinks.
Sample menu
| Day | Breakfast | Lunch | Afternoon snack | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Beef fried in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish souffle, toast with cheese | Minced chicken cutlets, stewed zucchini | Nuts | Chicken stew, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish souffle, green tea |
| 4 | Cottage cheese omelet, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, salad, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken drumsticks with spices, cucumber and cabbage salad | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, boiled piece of meat | Nuts | Fish stew, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with sauce and zucchini | Avocado | Grilled fish |
You can eat boiled sausages for lunch;salad will complement this meat product.However, you need to choose high-quality sausages, and it is better to cook them yourself with a minimum amount of salt.
Duration
The duration of the diet depends on your goals:
- 7 days is the minimum period for losing weight of 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 results.At the same time, the diet does not cause exhaustion.And if a woman is not overweight, she can lose a maximum of 1-2 kg.
However, obese people respond positively to the keto diet.They notice that they lose up to 20 kg per month.The volume is noticeably reduced and the general well-being improves.During the diet, the need for sweet food decreases, the appetite becomes moderate.
Sports nutrition products for the keto diet
Supplements like Omega 3 and Omega 3-6-9, amino acids, and BCAAs are a good idea to maintain muscle mass and health while on a keto diet.