Today, girls are offered many sophisticated ways to lose weight and dehydrate the body. Often, none of these bring the desired effect. The best way to lose weight is to turn to a proven method approved by a nutritionist. One of them is the keto diet, the menu for the week, reviews and useful tips that you will learn in this article.
History of the keto diet
Interesting fact, but through the ketone diet in the early 20th century, children were treated for epileptic seizures. The doctor noticed some changes in the child's body. Her weight is reduced and the fat layer is also reduced. Subsequently, in medical practice, ketogenic diets have been successful and are used intensively in dietetics.
The keto diet is so named because the molecules (ketone bodies) are produced by the liver and act as a source of energy. The nutritional system is based on getting energy from fat mass, because the intake of large amounts of carbohydrates in the body is limited.
You can use this weight loss method now. But you have to understand that if you do not make any effort, then nothing will succeed. It is necessary to reduce foods containing carbohydrates to a minimum in the diet, and not to absorb excessive amounts of protein and fat.
The essence of a ketogenic diet
The nutritional system is based on the fact that a person limits the intake of carbohydrate foods and thus practically eliminates caloric intake. Protein and fat can partially act as a substitute for energy sources, but this will not be sufficient for the normal functioning of the body. As a result, fat deposits will be involved.
What is the difference between a ketogenic diet and other protein -based ways to lose weight? A diet full of foods that contain vegetable fats, not animal fats.
The brain gets its energy from glucose. If carbohydrates are completely excluded, then he will have nothing to source for a full life. Then the logical question arises: where in this case the brain will take a sufficient amount 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 feed the brain, without any problems maintaining its stable operation.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. This is how the adjustment process begins.
Welding
Ketogenic diets are divided into three types:
- Base. It is more suitable for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate fortification is required.
- Target. Designed for those who lead active exercise. This is a keto diet, a weekly menu that requires an hourly distribution of carbohydrates: on the night of a sports load and at the end. So one will be more energetic and will not feel a lack of strength.
- Cycle. It consists of the alternating consumption of carbohydrates in large and small amounts. Ensures the maintenance of optimal glycogen levels in muscle and liver tissues. Unloading a day for a week contributes to the fact that the fat layer becomes smaller.
Benefits
The main advantage of this technique lies in the achievement of fast and high quality results. Weight loss will start from the second week of nutrition under this program.
The gradual loss of the fat layer will also be noticeable. A keto diet is indispensable for athletes who, without losing muscle mass, need to reduce adipose tissue.
It should be noted another important advantage of such a power supply system. It is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because keto diet foods are low in protein and fat, you can avoid the problem of constant hunger and "wild" appetite.
An additional advantage of a ketogenic diet is the long -term preservation of the effect obtained and the absence of a stress response of the body (which is present with other weight loss options).
After the completion of such a nutritional system, there is no slowdown in metabolism. Accordingly, one will never start gaining lost weight again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who does not follow a keto diet?
You should not try this weight loss method for people with diabetes. Be sure to assess the risk of side effects and review contraindications before starting a diet. You should also consult a doctor. The ketogenic diet must be carried out according to 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.
- Violations in the work of the body's cardiovascular system.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are several side effects and possible adverse effects on the ketone diet. You also need to get used to them first.
In 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 lack of carbohydrates.
You also need to consume limited amounts of minerals, beneficial trace elements and vitamins. This can affect important body processes and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Don’t forget that most animal fats contribute to an increase in bad cholesterol.
Advantage
The ketone nutrition program has the following positive features:
- Fast weight loss. Here the individual characteristics of the organism play an important role. Sometimes just one week will allow you to lose five pounds.
- Slight decrease in muscle mass. Weight loss is due to the effects of fat burning. It is fat that is converted into energy.
- Eliminates hunger. There are no low calorie foods in this diet. But there are also no fast carbs (it increases appetite).
- Significant surge of energy, fitness and strength. Ketosis converts energy from stored fat. The body does not spend it on the processing of incoming carbohydrates.
Drinks
While on a ketone diet to quench thirst, you can drink only these types of drinks:
- ordinary clean water;
- tea: black or green;
- coffee (necessarily without sugar).
Also, but in small quantities, you can use coconut water, wine and cappucino without glucose.
Can sweeteners be used?
The keto diet, whose week-long menu for women completely excludes carbohydrates, also bans sweets, which are highly preferred by most of the fair sex. If you really want to pamper yourself, you have to go to the trick and use sweeteners.
Sweeteners used directly do not affect the increase in blood sugar. However, they have a negative effect on weight loss, forming and maintaining a craving for sweet foods. The most dangerous sweeteners to avoid:
- honey;
- fructose;
- concentrated fruit juices;
- agave syrup;
- maple syrup.
This food is high in calories. Therefore, it is a relatively harmful property similar to white sugar. Negative features: effects on kidney and liver function, possible insulin resistance, the return of extra pounds.
For those who need sweets, even during the diet, it is recommended to use erythrol or stevia. Such substances are non -toxic, not harmful at all to the body and do not contain carbohydrates. But all of them also increase appetite and gas formation, have a certain taste.
Stages of body adaptation
A characteristic feature of the ketone diet is the very long period of adaptation of the human body to the new diet.
The fair sex adapts for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is still harder for the strong half. Adaptation in males is 7 days or more. This period is considered the most difficult.
Already on the 8th day of the diet, the human body fully adjusts and recovers. At first, the person feels normal.
In the first 2 days of the keto diet, to get the required amount of energy, the body takes in the carbohydrates taken previously. They entered the body before he began to lose weight.
Difficulties for the body
Further, it becomes more difficult, as all the previously stored carbohydrates have been depleted, and energy must be carried somewhere. Thus, the body begins to process protein into glucose.
Therefore, the human body gets a stressful situation. During this time, he can pull protein from the muscle tissue, which will lead to a feeling of weakness, and sometimes to pain in the muscle. But soon a period will begin where fat is burned directly.
From this arises the following patterns: the adaptation of the human body to emergencies, the body’s production of ketones and the burning of fat mass. Subsequently, protein breakdown slows down.
If you follow the basic recommendations of experts, then it is possible to lose from 0. 5 to 2. 5 pounds a week. The maximum period during which you can undergo 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 be foods with a lot of protein. Below is a list of essential foods for a ketone diet 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 chicken, beef, rabbit or pork.
- A fish. A real treasure, consisting of large amounts of protein and unsaturated fatty acids. Red fish, herring, cod, capelin, flounder, tuna and halibut are suitable. Remember that meat and fish must be either steamed or baked in the oven.
- A variety of seafood. For example, mussels or squid are rich in protein. Also suitable for crabs. Shrimp and oysters are well digested.
- Eggs. The most enriched micro elements are considered to be chicken and quail.
- Peanuts. They can be added to main dishes, and even used as snacks. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, carrots, spinach, salads, vegetables.
- fruits. Very restrictive. Only sour apples, grapefruit, oranges are allowed.
- Dairy product. Do not neglect its use. They are rich in calcium, vitamins and minerals. You can cottage cheese, yogurt without sugar, cheese, low -fat kefir.
prohibited:
- First of all, various types of confectionery products should be completely excluded: cakes, sweets, biscuits.
- sweet fruits. These include bananas, grapes, persimmons, mangoes.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery Products.
- Various 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 a day.
Menu for a week with 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 any type of 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 main meals.
Keto diet, a budget menu for a week that can be easily selected from the template:
- Breakfast: any egg dish.
- Snacks: milk/protein shakes or nuts.
- Lunch: lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk products.