It is very popular among world show business stars and ordinary women. keto diet.Few people know that initially, in the 20th century, it was used to treat epileptic seizures in children.Soon, doctors were able to establish that by following the keto diet, you can significantly reduce the amount 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.The point is to achieve wealth ketosis, which is the process of producing a keto body that brings energy when there is a lack of glucose in the blood.Simply put, a diet is formed where sugar is reduced, which forces the body to get energy from fat reserves.
Eating chocolate improves mental and physical ability.But contained in it simple carbohydrates not only increase glucose levels, which can cause diabetes, but also contribute to fat deposition on different parts of the body.If they are not supplied with food, the body will begin to draw energy from its own reserves, actively absorbing fat.
Ketones are produced by the liver from stored fat and are essential for the body.The same situation is observed with complete rejection of food.But if fasting is dangerous to health and life, the keto diet, on the other hand, is useful for obesity.With that, the body receives the substances it needs to function fully.
Basic principles
The keto diet involves a complete rejection of simple and most complex carbohydrates.But at the same time, the amount of fat used increases.
Basic principles of the ketogenic diet:
- strictly limit the amount of carbohydrates used;
- reduce the amount of sugar, salt and starch used;
- moderate physical activity;
- compliance with the drinking regime;
- the proportion of fat used should 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 main emphasis is on fatty foods, with protein in second place.
It is very important to maintain a drinking regimen.If for normal people 2 liters of liquid a day is enough, then with the keto diet the amount increases to 3-4 liters.And 80% of the norm this is pure and calm water.
The main types of keto diets
There are several variations of the ketogenic diet.It may include 1 day of carb loading or, conversely, severely restricting your diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, implying an almost complete rejection of carbohydrates.It is worth considering that you cannot completely exclude carbohydrates from your diet!Suitable for those who practice a sedentary lifestyle.
- Target.Suitable for people who lead an active lifestyle and those who work to gain muscle mass.This type of diet allows for carbohydrate intake after exercise.It is important not to eat carbohydrate foods accidentally, but to determine personal norms where a person experiences good health, mood and increased physical abilities.
- Cycle.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.
The benefits of the keto diet
Indications for the keto diet are overweight. Lose weight 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 the dietary rules for people with epilepsy, but only on the recommendation of the attending physician.
Other benefits include:
- decreased appetite;
- energy;
- maintenance 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, sausage and pork.
Cons of the keto diet
But there are also disadvantages of the keto diet:
- nutrition becomes unbalanced, so it is necessary to undergo regular medical examinations;
- An unpleasant smell of acetone may appear from the mouth, from sweat and urine - this is a common situation during the keto diet;
- Intestinal problems may occur due to consumption of fruits and vegetables in small quantities.
The diet is difficult to tolerate in 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.You need to give one day a week to load with carbohydrates.
How to start so as not to stop
The most important thing in the keto diet is a smooth transition.It is necessary 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 right away.Start gradually, reducing the amount every day.Once you reach the level of 50 grams, you can consider the diet has begun.
- Cultivate the habit of drinking a lot.Make sure you take two glasses in the morning and 30 minutes before each meal.An hour after eating, two more glasses.And between meals, drink about 10 glasses of plain water.Your norm is 4 liters a day
- Reduce the salt in your food.Train yourself first to salt your food, or better yet, avoid it altogether.But you can use seasonings 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 level you have completed.
Prepare yourself for a diet for about a week.Don't start tomorrow by immediately giving up carbs.Entry should be smooth so that the body does not experience pressure.
Keto diet products
A keto diet should contain the following foods:
- meat.Main product.Give preference to homemade chicken and beef.You can also eat pork, but preferably without pork fat.
- fish.An important product that saturates the body with amino acids and vitamins.You can eat any fish, but you can't fry it, so as not to increase your cholesterol level.
- Seafood.They are well absorbed by the body, provide a feeling of satiety and suppress 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 chicken in your diet.
- Fermented milk products.Rich in protein and calcium, improves digestion and normalizes stool.Choose low-fat cottage cheese and kefir.
- Nuts. They can be eaten as a snack between main meals.
- Tea, coffee.Do not sweeten the drink or add milk.
- Fruits and vegetables.Their number is limited.Potatoes, bananas, grapes and other sweet fruits are completely excluded.You can't always eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes and onions.
- mushrooms.A very healthy product that helps burn fat.
Products are strictly prohibited:
- any type of grain;
- confectionery and bakery products;
- sugar;
- legumes;
- corn;
- carbonated drinks.
Sample menu
| Day | breakfast | Have lunch | Afternoon snack | dinner |
1 |
Cucumber salad, 2 boiled eggs | Beef baked in foil, black tea | Baked cheesecake | Boiled fish, tea |
| 2 | Fish souffle, toast with cheese | Chopped chicken pieces, boiled zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish souffle, green tea |
| 4 | Omelet curd, 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 seasoning, cucumber and coleslaw | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecake, kefir | Caesar salad, a piece of stewed meat | Nuts | fish casserole, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with gravy and zucchini | Avocado | Grilled fish |
You can eat boiled sausage for lunch;salad will complement this meat product.But you need to choose high-quality sausage, and it is better to cook it yourself with a minimum amount of salt.
Period
The duration of the diet depends on your goals:
- 7 days is the minimum period that allows you to lose weight by 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 result.At the same time, the diet does not lead to fatigue.And if a woman is not overweight, then 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 is lost in a month.The volume is significantly reduced and the overall 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 worthwhile to take supplements such as Omega 3 and Omega 3-6-9, Amino Acids and BCAA.