Today, girls are offered many sophisticated ways to lose weight and dry the body. Often none of this brings the desired effect. The best way to lose weight is to turn to proven methods approved by nutritionists. One of them is the keto diet, menu of the week, reviews and useful tips about which you will learn in this article.
History of the keto diet
An interesting fact, but thanks to the ketone diet at the beginning of the 20th century, children were treated for epileptic seizures. Doctors noticed changes in the child's body. His body weight decreased and the fat layer decreased. Subsequently, in medical practice, the ketogenic diet has achieved success and is widely used in dietetics.
The keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as a source of energy. The nutritional system is based on obtaining energy from fat mass, since the intake of a large amount of carbohydrates into the body is limited.
You can use this method to lose weight right now. But you have to understand that if you don't make any effort, nothing will work. It will be necessary to reduce carbohydrate-containing foods in the diet to a minimum, and not to absorb proteins and fats in exorbitant amounts.
The essence of the ketogenic diet
The nutrition system is based on the fact that a person limits the consumption of carbohydrate foods and thus practically eliminates the consumption of calories. Proteins and fats can partly replace a source of energy, but this will not be enough for the normal functioning of the organism. As a result, fat deposits will be involved.
What's the difference between the ketogenic diet and other protein-based ways to lose weight? The diet is full of foods containing vegetable fats, not animal fats.
The brain gets its energy from glucose. If carbohydrates are completely excluded, then he will have nothing to draw from his resources for a full life. A logical question then arises: where in this case will the brain take a sufficient quantity of 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, resulting in the formation of ketone bodies. These metabolic products fuel the brain, without any problem to maintain its stable functioning.
If the body needs carbohydrates, it draws glycogen from the muscles and the liver. This is how the adaptation process begins.
Classification
The ketogenic diet is divided into three types:
- Based. It is more suitable for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate reinforcement is necessary.
- Target. Designed for those who conduct active workouts. This is a keto diet whose weekly menu requires the distribution of carbohydrates on time: on the eve of sports loads and at the end of them. Thus, the person will be more energetic and will not feel a lack of strength.
- Cyclic. It consists of the alternating consumption of carbohydrates in large and small volumes. Ensures the maintenance of an optimal level of glycogen in the tissues of the muscles and the liver. One-day unloading during the week contributes to the fact that the fat layer becomes smaller.
Advantage
The key advantage of this technique lies in obtaining a quick and high-quality result. The decrease in body weight will begin from the second week of nutrition under this program.
The gradual disappearance of the fat layer will also become noticeable. The keto diet is essential for athletes who, without losing muscle mass, need to reduce adipose tissue.
It is worth noting another important advantage of such a power supply system. It is to reduce the appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Since the foods on the keto diet are low in protein and fat, you can avoid the problem of constantly feeling hungry and having a "wild" appetite.
Additional advantages of the ketogenic diet are the long-term preservation of the achieved effect and the absence of stress reactions of the body (which are present with other weight loss options).
After the completion of such a nutrition system, there is no slowdown in metabolism. As a result, a person will not start regaining the lost kilograms again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on the keto diet?
Under no circumstances should you try this weight loss method for people with diabetes. Be sure to assess the risk of side effects and study contraindications before starting a diet. You will also need to see a doctor. The ketogenic diet should be carried out according to certain rules developed by modern doctors in different countries.
It is strictly forbidden to use it if there is:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations in the work of the cardiovascular system of the body.
- In women: period of pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are possible side effects and adverse effects on the keto diet. You should also familiarize yourself with them in advance.
During the first seven days after the diet, the body undergoes a process of restructuring. Because of this, a person may experience a slight feeling of malaise, weakness and fatigue. This is due to the lack of carbohydrates.
You will also need to consume a limited amount of minerals, beneficial trace elements and vitamins. This can negatively affect important bodily processes and certain organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Remember that most animal fats contribute to an increase in bad cholesterol.
Advantages
The Keto Nutrition Program has the following positive features:
- Rapid weight loss. Here, the individual characteristics of the organism play an important role. Sometimes a single week will allow you to lose five kilos.
- A slight decrease in muscle mass. Weight loss is achieved due to the fat burning effect. It is the fat that is transformed into energy.
- Eliminates the feeling of hunger. There are no low calorie foods in this diet. But there are also no fast carbohydrates (they increase appetite).
- A tangible surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on processing incoming carbohydrates.
Beverages
While on a keto diet to quench your thirst, you can only drink these types of beverages:
- ordinary clean water;
- tea: black or green;
- coffee (necessarily without sugar).
Additionally, but in small quantities, you can use coconut water, wine and glucose-free cappuccino.
Can we use sweeteners?
The keto diet, the weekly menu of which for women completely excludes carbohydrates, also prohibits sweets, which are so loved by many people of the fair sex. If you really want to pamper yourself, go all the way and use sweeteners.
Direct-use sweeteners do not affect blood sugar levels. However, they have a negative effect on weight loss, creating and sustaining cravings for sweet foods. The most harmful sweeteners to avoid:
- honey;
- fructose;
- concentrated fruit juices;
- agave syrup;
- Maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Negative characteristics: impact on the functioning of the kidneys and liver, the likelihood of insulin resistance, the return of excess pounds.
For those who need sweets even during a diet, it is recommended to use erythrol or stevia. These substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But all of them also increase appetite and gas formation, have a specific taste.
The stages of adaptation of the body
A feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fair sex adapts for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is even more difficult for the strong half. Adaptation in men is 7 days or more. This period is considered the most difficult.
From the 8th day of the diet, the human body adapts and fully recovers. At first, the person feels normal.
During the first 2 days of the keto diet, in order to obtain the required amount of energy, the body consumes previously taken carbohydrates. They entered the body even before it began to lose weight.
Difficulties for the body
In addition, it becomes more difficult, because all the previously deposited carbohydrates have already been used up and the energy has to be taken somewhere. Therefore, the body begins to convert proteins into glucose.
Thus, the human body finds itself in a stressful situation. At this time, it can draw protein from the muscle tissues, which will lead to a feeling of weakness and sometimes a feeling of pain in the muscles. But soon will begin the period when fats are burned directly.
From this follows the following pattern: the adaptation of the human body to emergency circumstances, the production of ketone bodies and the combustion of fat mass. In addition, protein degradation slows down.
If you follow the basic recommendations of experts, then it is possible to lose from 0. 5 to 2. 5 kilograms per week. The maximum period you can follow a ketogenic diet is 3 weeks.
List of recommended and prohibited products
The main feature of this diet is that most of the diet will consist of high protein foods. Below is a list of essential foods for the keto diet and those that are best avoided.
Recommended:
- Me at. Of course, it is the main source of protein and vitamins. It is better to eat meat from poultry, cow, rabbit or pork.
- A fish. A real treasure, made up of a huge amount of protein and polyunsaturated fatty acids. Suitable for goldfish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish should be steamed or baked.
- Various seafood. For example, protein-rich mussels or calamari. Also suitable for crab. Shrimps and oysters are well digested.
- Eggs. The most enriched microelements are considered chicken and quail.
- Nuts. They can be added to main dishes and also used as a snack. For example, walnut, hazelnut, almond or pistachio.
- Vegetables. Of course, they are low in calories and high in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. Restrict heavily. Only sour apple, grapefruit, orange are allowed.
- Dairy products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Forbidden:
- First of all, various types of confectionery products should be completely excluded: cakes, candies, cookies.
- Sweet fruit. These include banana, grapes, persimmon, mango.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Baked goods.
- Different kinds of cereals.
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 prohibited foods, compiling a diet is not difficult.
A ketogenic diet for a week can include meat of any kind, fish, various types of seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and spices here.
It is important to remember that the keto diet requires a minimum of three main meals.
A keto diet, an approximate menu for a week that can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: a dish of lean meat.
- Dinner: seafood in all their forms.
- Second dinner: fermented milk product.