Today, girls are offered many sophisticated ways to lose weight and dry their bodies. Often, none of them give the desired effect. The best way to lose weight is to use proven methods approved by nutritionists. One of them is the keto diet, weekly menus, reviews and helpful tips that you will learn about in this article.
The history of the keto diet
Interesting fact, the ketone diet in the early twentieth century children were treated for epileptic seizures. Doctors noticed some changes in the child's body. His body weight was reduced and the fat layer was reduced. Later, in medical practice, the ketogenic diet was successful and used extensively in nutrition.
The keto diet is so named because of the molecules (ketone bodies) produced by the liver that act as a source of energy. The nutritional system is based on energy from the fat mass because the body has a high amount of carbohydrates.
You can currently use this method of weight loss. But you should understand that if you don’t make an effort, nothing will work. It will be necessary to minimize the intake of carbohydrates in the diet and not to absorb excessive amounts of protein and fat.
The essence of a ketogenic diet
The diet system is based on the fact that a person limits the intake of carbohydrate foods and thus virtually eliminates calorie intake. Protein and fat can be a substitute for energy, but it will not be enough for the body to function normally. As a result, fat deposits will be included.
How is a ketogenic diet different from other protein-containing ways to lose weight? The diet is full of foods that contain vegetable rather than animal fats.
The brain gets its energy from glucose. If carbohydrates are completely excluded, it will not have the resources to live a full life. Then the logical question arises: where in this case will the brain get 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 glycerol, forming ketone bodies. These metabolic products nourish the brain without problems maintaining its stable functioning.
If the body needs carbohydrates, it takes glycogen from the muscles and liver. This is how the adaptation process begins.
classification
The ketogenic diet is divided into three types:
- Base. It is more suitable for those who do not want to live an active lifestyle and exercise. No additional carbohydrate fortification is needed.
- Purpose. Designed for those who lead active workouts. It’s a keto diet whose weekly menu carbs need to be broken down into hours: on the eve and end of sports. So the person will be more energetic and will not feel the lack of strength.
- Cyclic. It consists of the consumption of carbohydrates in large and small amounts. Ensures maintenance of optimal glycogen levels in muscle and liver tissues. One day of unloading per week contributes to the lowering of the fat layer.
Benefits
The main advantage of this technique is the fast and high-quality achievement of the result. Weight loss will begin from the second week of this diet.
There will also be a gradual loss of fat. The keto diet is indispensable for athletes who need to reduce adipose tissue without losing muscle mass.
Another important advantage of such a feeding system is worth mentioning. This is a reduction in appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because keto diets are low in protein and fat, you can avoid the problem of constant hunger and "wild" appetite.
Additional benefits of a ketogenic diet are the long-term preservation of the effect obtained and the absence of stress reactions in the body (this is also typical of other weight loss options).
Completion of such a nutritional system does not slow down the metabolism. Accordingly, a person will not begin to gain weight again. However, the carbohydrate menu should not be increased immediately.
Who does not follow a keto diet?
Never try this weight loss method for people with diabetes. Before starting a diet, be sure to assess the risk of side effects and study the contraindications. You will also need to consult a doctor. A ketogenic diet must follow certain rules developed by modern doctors in different countries.
It is strictly forbidden to use it if there are:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Cardiovascular disorders.
- For women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible negative effects on the ketone diet. They also need to be read in advance.
During the first seven days of dieting, the body undergoes a process of restructuring. As a result, a person may feel a slight malaise, weakness, and fatigue. This is due to a lack of carbohydrates.
You will also need to consume limited amounts of minerals, beneficial trace elements and vitamins. This can adversely affect important body processes and some organs.
During a ketogenic diet, doctors recommend taking vitamin complexes. Keep in mind that most animal fats contribute to an increase in bad cholesterol.
Benefits
The ketone nutrition program has the following positive features:
- Fast weight loss. The individual characteristics of the body play an important role here. Sometimes just one week will allow you to lose five pounds.
- Slight decrease in muscle mass. Weight loss is due to the fat burning effect. These are fats that are converted into energy.
- Eliminate the feeling of hunger. There are no low calorie foods in this diet. However, there are no fast carbs (they increase appetite).
- A tangible influx of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not release it by processing the carbohydrates it receives.
Drinks
You can only drink the following types of drinks with a ketone diet to quench your thirst:
- plain clean water;
- tea: black or green;
- coffee (necessarily without sugar).
In addition, you can use small amounts of coconut water, wine and cappuccino without glucose.
Is it possible to use sweeteners?
The keto diet, which has no carbs at all for women on its weekly menu, also bans the sweets so popular with the fairer sex. If you really want to pamper yourself, you have to go for tricks and use sweeteners.
Sweeteners taken directly do not affect the increase in blood sugar. However, they negatively affect weight loss, form and maintain a craving for sweet food. The most harmful sweeteners to avoid:
- honey;
- fructose;
- concentrated fruit juices;
- agave syrup;
- Maple syrup.
These foods are high in calories. Therefore, they have quite harmful properties similar to white sugar. Adverse properties: effects on renal and hepatic function, likelihood of insulin resistance, return of extra pounds.
For those who need sweets, it is recommended to take erythrol or stevia even during the diet. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But they all also increase appetite and gas production, have a specific taste.
Stages of body adaptation
A characteristic feature of a ketone diet is a very long period of time for the human body to adapt to a new diet.
The fairer sex adjusts for at least 5 days. The keto diet, whose weekly menu is more nutritious for men, is still harder for the strong side. Male adaptation takes 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. At first, the person feels normal.
During the first 2 days of a keto diet, the body consumes previously taken carbohydrates to get the right amount of energy. They got into the body even before he started losing weight.
Difficulties for the body
It also gets harder because all the previously deposited carbs are already depleted and the energy needs to be picked up somewhere. As a result, the body begins to process proteins into glucose.
This puts the human body in a stressful situation. At this point, he may get protein from the muscle tissue, which will cause a feeling of weakness and sometimes muscle pain. However, the period during which fat is burned directly will soon begin.
This results in the following model: adaptation of the human body to critical conditions, production of ketone bodies and burning of fat mass. In addition, the breakdown of proteins is slowed down.
If you follow the recommendations of the main specialists, you can lose from 0, 5 to 2, 5 kilograms per week. The maximum period during which you can follow a ketogenic diet is 3 weeks.
List of recommended and prohibited products
The main feature of this diet is that the bulk of the diet will consist of foods high in protein. The following is a list of the main ketone diets and the ones that are best avoided.
Recommended:
- Meat. Of course, it is a major source of protein and vitamins. It is better to eat poultry, cow, rabbit or pork.
- Fish. A real treasure consisting of a huge amount of protein and polyunsaturated fatty acids. Suitable for red fish, herring, cod, smelt, flounder, tuna and halibut. Remember that meat and fish must be either steamed or baked in the oven.
- Various seafood. For example, high-protein mussels or squid. Also suitable for crab. Shrimp and oysters are well digested.
- Eggs. Chicken and quail are considered to be the most enriched trace elements.
- Nuts. They can be added to main courses as well as used as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and high in fiber. However, some of them are high in carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. Strongly limited. Only sour apples, grapefruits and oranges are allowed.
- Dairy Products. Remember to use them. They are rich in calcium, vitamins and minerals. You can curd, unsweetened yogurt, cheese, low-fat kefir.
Forbidden:
- First of all, various confectionery products should be completely abandoned: cakes, sweets, biscuits.
- Sweet fruits. These are bananas, grapes, persimmons, mangoes.
- Vegetables that contain too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Pastries.
- Different types of cereals.
It is recommended to eat no more than 50 grams of carbohydrates per day. You also need to drink plenty of fluids. At least 2 liters per day.
Weekly menu with keto diet
Based on the recommended and prohibited foods above, creating a diet is not difficult.
A ketogenic diet for a week can include any meat, fish, various types of seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and condiments here.
It is important to remember that a ketone diet requires at least three basic meals.
Keto diet, the approximate weekly menu of which can be easily selected from the template:
- Breakfast: any egg dish.
- Snack: milkshake or nuts.
- Lunch: a lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.