It is very popular among world stars of show business and ordinary women. keto diet.Few people know that early in the 20th century it was used to treat epileptic seizures in children.A little later, doctors were able to establish that by adhering to a keto diet, one can significantly reduce the volume of 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 has other names: ketogenic.Its essence is to achieve a fortune ketosis, that is to say the process of producing ketone bodies which carry energy in the event of a lack of glucose in the blood.Simply put, an eating style is formed in which sugar is reduced, forcing the body to draw energy from fat stores.
Eating chocolate improves mental and physical abilities.But contained within simple carbohydrates not only increase glucose levels, which can cause diabetes, but also contribute to fat deposit on different parts of the body.If they do not receive food, the body will begin to draw 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 a complete refusal of food.But if fasting is dangerous for health and life, the keto diet, on the contrary, is useful for obesity.Thanks to it, the body receives the substances necessary for its full functioning.
Basic principles
The keto diet involves a complete rejection of simple and most complex carbohydrates.But 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 proportion of fats consumed must 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 consume no more than 50 grams of carbohydrates per day.The emphasis is on fatty foods, with protein coming in second.
It is very important to maintain a drinking regime.If for an ordinary person 2 liters of fluid per day is enough, then with a keto diet its volume increases to 3-4 liters.And 80% of the norm it's pure, still water.
Main types of keto diet
There are several variations of the ketogenic diet.This may include 1 day of carb loading or, conversely, severely limiting your diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, involving an almost complete rejection of carbohydrates.It is worth considering that you cannot completely exclude carbohydrates from your diet!Suitable for people leading a sedentary lifestyle.
- Target.Suitable for people leading an active lifestyle and those working to gain muscle mass.This type of diet allows the consumption of carbohydrates after training.It is important not to mindlessly eat foods rich in carbohydrates, but to determine a personal standard by which one enjoys good health, good mood and increased physical abilities.
- Cyclic.This view keto diet allows you to carb-load once a week.During this time, glycogen levels in muscle tissue are replenished.Suitable for bodybuilders and those who find it difficult to give up carbohydrates.
Benefits of the keto diet
The indication for the keto diet is excess weight. The weight goes away quite quickly 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 nutritional rules for people with epilepsy, but only on the recommendation of the attending physician.
Other benefits include:
- decreased appetite;
- energy;
- preservation of muscle mass.
Women love 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
But the keto diet also has disadvantages:
- nutrition becomes unbalanced, so it is necessary to undergo regular medical examinations;
- An unpleasant smell of acetone may appear from the mouth, sweat and urine - this is a normal condition during the keto diet;
- Intestinal problems may occur due to eating small amounts of fruits and vegetables.
The diet is difficult to tolerate in the first week, when the diet changes.Stress is possible for those who have a sweet tooth.In this case, you should not adhere to a strict keto diet.You need to give one day a week a carb load.
How to start so as not to give up
The most important thing in the keto diet is a smooth transition.It is necessary in order to get used to a new diet and avoid stress for the body.To enter a state of ketosis, follow these guidelines:
- Don't give up carbs just yet.Start gradually, reducing the amount daily.As soon as you reach the 50 gram level, you can consider the diet to have started.
- Inculcate the habit of drinking a lot.Make sure to drink two glasses in the morning and 30 minutes before each meal.An hour after eating, two more glasses.And between meals, drink about 10 extra glasses of plain water.Your norm is 4 liters per day
- Salt your food less.Practice lightly salting your food in advance, or better yet, avoid it altogether.But you can use seasonings without flavor enhancers.
- Avoid alcohol.You can only drink alcoholic beverages in small quantities on loading days.Remember that just one glass of beer will undo the entire step you completed.
Prepare for the diet for about a week.Don't start tomorrow by immediately giving up carbs.The 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.Choose 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 as not to increase your cholesterol levels.
- Seafood.They are well absorbed by the body, provide a feeling of satiety and curb the appetite.
- Eggs.This product is rich in minerals and vitamins and is also a source of protein.Be sure to include boiled chicken or poultry quail eggs in your diet.
- Fermented dairy products.Rich in protein and calcium, improves digestion and normalizes stools.Choose low-fat types of cottage cheese and kefir.
- Nuts. They can be eaten 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.It's not common to eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes and onions.
- Mushrooms.A very healthy product that helps burn fat.
Totally prohibited products:
- all types of cereals;
- confectionery and bakery products;
- sugar;
- legumes;
- but;
- soft drinks.
Example menu
| Day | Breakfast | Lunch | Afternoon snack | Dinner |
1 |
Cucumber salad, 2 hard-boiled eggs | Beef cooked in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish soufflé, cheese toasties | Chopped chicken cutlets, zucchini compote | Nut | Chicken casserole, kefir |
| 3 | 3 hard-boiled eggs, grapefruit | Turkey with mushrooms and herbs | Lawyer | Fish soufflé, green tea |
| 4 | Omelette with curd, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey with tomato paste, lettuce, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken drumstick with seasonings, cucumber and cabbage salad | Cheese toasts | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, boiled piece of meat | Nut | Fish casserole, tea |
| 7 | Green apple, 3 hard-boiled eggs, natural yogurt | Meat with sauce and zucchini | Lawyer | Grilled fish |
You can eat boiled sausages for lunch;the salad will complement this meat product.But you need to choose high-quality sausages, and it is better to cook them yourself with a minimum 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 to 6 kg;
- 14 days – during this period 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 to 20 kg.
Keto Diet Results
The result depends on the individual characteristics of the body and the extent of excess weight.The more there are, the better the results.At the same time, the diet does not lead to exhaustion.And if a woman is not overweight, she can lose weight by a maximum of 1-2 kg.
But obese people respond positively to the keto diet.They note that up to 20 kg are lost in a month.Volumes are noticeably reduced and general well-being improves.During the diet, the need for sweet foods 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 consuming supplements such as omega 3 and omega 3-6-9, amino acids and BCAAs.