KETO Diet: Principle, advantages and disadvantages, rules, list of products, menu

The use of various diets leads the body to a slim shape and better condition.Let's learn about the application of the keto diet and the application of the necessary foods.

Filmless, thin girls are replaced by beauties with statuesque and toned muscles.Now they are considered the standard of female beauty.To achieve such a result and the existing ideal, training and proper nutrition are not enough.It is worth taking advantage of the special way of eating that the ketogenic diet is based on.

The principle of the keto diet

The basis of the diet for this diet is a way of eating that turns the body into a fat burning machine.

Keto dietIt involves the consumption of minimal carbohydrates, which reduce the amount of glucose and provide short-term energy.When the body feels a shortage, it will find an alternative to continue the energy.This replacement will be 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 based on the consumption of carbohydrates and the body surviving without entering a state of ketosis.For those trying to lose weight, this is a great chance to get a sculpted and toned body.

There is a similar concept - Ketoacidosis.This is a pathological condition that causes an imbalance in the acid-base balance, as well as death.You should not compare them or even confuse them.

Contraindications for the keto diet

Anything related to sudden changes in the body is not considered suitable for people with health problems.

Use is contraindicated:

• Pregnant.
• Nursing mothers.
• Adolescents under 18 years of age.
• People with problems with the gastrointestinal 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 are any disturbances in the body, Ketosis can occur instead of Ketosis, which will worsen the condition of the person and can even be fatal.
• A diet for diabetics is especially dangerous;If this disease is not identified before the changes in the nutritional system begin, it can have a negative impact on the disease, and then the consequences will be irreversible.

Benefits of the keto diet

1. Rapid weight loss.On average, 2-5 kg is lost per week, but this is individual for everyone.
2. Contraction of muscle mass.Subcutaneous fat is burned and converted into energy.
3. Your appetite has decreased.This is not a low-calorie diet, but a diet based on the elimination of fast carbohydrates that increase appetite.
4. Willingness to move.Ketosis gets energy from carbohydrates, but not from fat.

Disadvantages of the keto diet

Each diet has both positive and negative aspects that can harm the body:

1. Instead of ketosis, ketoacidosis will occur, which can lead to death or coma.
2. Constipation caused by insufficient fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones will cause nausea and even vomiting.It causes stomach upset.
5. Eating simple carbohydrates can prevent you from producing enough energy for physical activity.
6. Occurrence of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Clean your mouth regularly to remove the acetone odor that results from the production of ketones.

KETO Diet Guidelines

• Entering the diet should be gradual.It should not be a shock to the body as well as the person.
• The amount of carbohydrates should be increased every day.Carbohydrates should be increased in food on the first day of the diet and after the next 2 weeks.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12 noon and 6 pm.At all other times, you should eat low-carb foods.
• You need to divide your food consumption by 5 times.Portions should be small.Do not eat 3 hours before going to bed.
• Use minimal salt.
• Do not exceed 4 liters per day.But don't force it.The amount should be a little 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 sweets, baked goods or flour.
• You should gradually reduce your calorie intake to 500 per day.

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

When the lipolysis process begins, you will notice:

• Reduce body weight.
• Bad breath.
• Increased ketones in the blood.
• Your appetite has decreased.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Physical activity will decrease, there will be fatigue and stomach problems.This condition may last for 1-2 weeks, but gradually the symptoms will disappear.

Tips before embarking on a keto diet

• To see the result quickly, you should do it before you startthe keto dietAlways monitor the amount of micronutrients consumed.
• In the early stages, the diet should be adjusted;The amount of protein and fat should be 1: 1, then 3: 1.
• If the food you eat does not have enough calories, you should increase them by adding butter and nuts to your diet.If you consume more calories than normal, you should avoid foods that contain protein.

The diet is quite strict.Any weakness is unacceptable.They will not allow the body to reset to ketosis.Even a small burger or candy can disrupt the metabolism and reduce the effectiveness of weight loss.

Classification of the keto diet

There are three different ketogenic diets:

1. Main, based on moderate protein intake and a significant increase in fat.In this case, the carbohydrate load is not applied.A diet for lazy people who cannot participate in exercises and lead an active lifestyle.
2. Target.Carbohydrate intake should be carefully regulated and distributed over time.It will be more effective to use them before and after active training.Active sports fans will find it easier to carry the load.
3. Cyclic.You constantly increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Thus, glycogen will not be in the short time that exercise will have a beneficial effect on a person who constantly plays sports.

List of foods allowed on the KETO diet

• Meat.Animal products should not be processed or raised with hormones.It should be remembered that meat products are high in carbohydrates.
• Eggs in any form contain the ideal amount of fat and protein.
• Milk and fermented milk products.
• The fish, fresh seafood.Number one for this diet, but they should be cooked without using bread and a large amount of fat.
• Vegetable oils.
• Nuts, but also any seed will help to increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

Liquid you can use:

• Clean water.
• Tea.
• Sweetened coffee.

Sugar substitutes do not affect the level of sugar in the blood, but they increase weight and do not kill the desire to eat something sweet.

The most harmful:

• Agave syrup.
• Fructose.
• Honey.
• Store bought fruit juices.
• Maple syrup.

They have a high calorie content, but they do not increase energy and do not discourage the desire for sweets, but they only harm the body.

Helps curb cravings for sweet foodsStevia and Erythrol:

• It is not poisonous.
• No complex carbohydrates.
• Do not affect health.

But it can increase appetite, cause gas in the stomach and is unpleasant.

Prohibited foods on the keto diet

Prohibited:

• Starch products.
• Sugar, in any form.
• Fruits with sugar.
• Cereal, pasta.
• All drinks with sugar.

The introduction to the diet is for different sexes, 7 days for men, 5 for women. The most difficult days are from the third to the fifth.To enter a diet gradually, you need to follow a special diet.

Keto Diet menu for 2 weeks

First day:

• Breakfast.Eggs rubbed with cheese.
• Food.Broccoli Chicken Broth Soup.
• Food.Low-fat natural yogurt.

Second day:

• Breakfast.Fat cottage cheese with the addition of sour cream.
• Food.Chicken fillet is cooked with cheese.Fresh Chinese cabbage salad.

• Food.Steamed fish cutlet.

Third day:

• Breakfast.Shredded cheese casserole.
• Food.Steamed salmon with a side dish of green peas and broccoli.
• Food.Fried cabinets with a garnish of asparagus and sour cream.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Food.Fish cod soup.A piece of grain is baked with butter.
• Food.Pea puree.

Day five:

• Breakfast.Green tea with a slice of cheese.
• Food.Omelet with ham.Green cucumber salad.
• Food.Steamed broccoli, feta cheese.

Sixth day:

• Breakfast.Natural yogurt.A piece of hard cheese.
• Food.Steamed salmon and broccoli.
• Food.Green vegetable salad.Omelet.

Seventh day:

• Breakfast.Steamed fish.Low-fat cottage cheese.
• Food.Omelet with bacon.A piece of hard cheese.
• Food.Green vegetable salad.Fish in the oven.

Eighth day:

• Breakfast.2 boiled eggs, a slice of cheese, a protein shake, coffee.
• Food.Ground chicken fillet, green salad.
• Food.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Three scrambled eggs.Boiled beet salad.Black tea.
• Food.Stewed beef, steamed broccoli side dish.

• Food.Oily fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled eggs, some avocado, baked salmon.
• Food.Poultry baked in the oven.A slice of hard cheese.
• Food.Squid salad dressed with olive oil.

Eleventh day:

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

Twelfth day:

• Breakfast.Scrambled eggs with champignons and cheese.Coffee.
• Food.Fried meat.Zucchini cooked with tomatoes.
• Food.Steamed fish.Green salad with cheese.

Thirteenth day:

• Breakfast.Eggs rubbed with cheese.Green vegetable salad.Black tea.
• Food.Lean Casserole, Steamed Broccoli.
• Food.Steamed salmon with stewed vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• Food.Pork stewed with vegetables.
• Food.A light salad of fresh tomatoes and cucumbers dressed in olive oil.

Afterthe keto dietWithin 2 weeks, the human body is completely rebuilt and the following changes are visible:

• Your appetite has decreased.
• Loss 3-7 kg.
• Increased performance.
• Improved sleep.

However, this diet is not suitable for everyone;Most may experience nausea, stool problems, and muscle fatigue at first.

According to the studythe keto dietresult and effect.But you have to know when to stop, you can't sit for more than a month.It does not involve going on such a diet;This is a short-term use, not a lifestyle.