It is very popular among world show business stars and ordinary women. keto diet.Few people know that it was originally used to treat epileptic seizures in children in the 20th century.After a while, doctors found that following a keto diet can significantly reduce body fat.Now this method of weight loss is one of the most effective and safe for health.
What is the Keto Diet?
Keto diet have other names: ketogenic.Its essence is to achieve wealth ketosis, that is, the process of producing energy-carrying keto bodies when there is not enough glucose in the blood.Simply put, a dietary style is created in which sugar is reduced, which forces the body to use fat stores for energy.
A person who eats chocolate improves his mental and physical capabilities.But it is contained simple carbohydrates It not only increases the level of glucose that can lead to diabetes, but also contributes to it fat loss in different parts of the body.If they are not provided with food, then the body begins to actively absorb fats and take energy from its reserves.
Ketones are produced by the liver from stored fats and are very important for the body.The same condition is observed with complete refusal of food.And if fasting is dangerous to health and life, the keto diet, on the contrary, is beneficial for obesity.With it, the body receives the necessary substances for its full functioning.
Basic principles
The keto diet involves complete avoidance of simple carbohydrates and most of the complex ones.But at the same time, the amount of fat consumed increases.
Basic principles of the ketogenic diet:
- strict restriction of the amount of consumed carbohydrates;
- reduce the amount of sugar, salt and starch;
- moderate physical activity;
- maintaining a drinking regimen;
- the proportion of consumed fat should be at least 60%;
- There should be 2 times more fat than protein;
- gradually going in and out of the diet.
To lose weight, you can consume no more than 50 grams of carbohydrates per day.The main focus is on fatty foods, and secondly on proteins.
It is very important to maintain the drinking regime.If 2 liters of fluid per day is enough for an ordinary person, then with a keto diet, its volume increases to 3-4 liters.And 80% of the norm it is pure, still water.
Basic Types of Keto Diet
There are several options for the ketogenic diet.It can include 1 day load with carbohydrates or, on the contrary, severely limit your diet.
Here are the main types of keto diet:
- Standard.This is the most common way to lose weight, which means giving up carbohydrates almost completely.Keep in mind that you can't completely eliminate carbohydrates from your diet!Suitable for people who lead a sedentary lifestyle.
- The goal.Suitable for people who lead an active lifestyle and those who work on building muscle mass.This type of diet allows you to consume carbohydrates after exercise.Carbohydrates should be eaten indiscriminately, but a personal norm should be determined that improves health, mood and physical abilities.
- Cyclic.This is the scene keto diet allows you to carb load once a week.During this time, the level of glycogen in the muscle tissue is replenished.Suitable for bodybuilders and those who find it difficult to give up carbohydrates.
Benefits of the Keto Diet
An indication of the keto diet is excess weight. In a week, the weight will go away quickly, you can lose up to 6 kg, reduce the size of the waist and hips.Dietary guidelines for people with epilepsy are also beneficial, but only on the recommendation of a treating physician.
Other benefits include:
- decreased appetite;
- energy;
- maintain muscle mass.
Women like 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 the keto diet also has its drawbacks:
- nutrition becomes unbalanced, therefore it is necessary to undergo regular medical examination;
- The bad smell of acetone can come from the mouth, sweat and urine - this is normal during the keto diet;
- Intestinal problems can occur due to low consumption of fruits and vegetables.
During the first week of the diet, it is difficult to tolerate when the diet changes.Stress is possible for people with a sweet tooth.In this case, you should not follow a strict keto diet.You should give one day a week to load with carbohydrates.
How to get started so you don't quit
The most important thing on the keto diet is a smooth transition.It is necessary to get used to a new diet and avoid stress for the body.To get into ketosis, follow these steps:
- Don't give up carbs right away.Start slowly, reducing the amount each day.When you reach 50 grams, you can consider that the diet has started.
- Inculcate the habit of drinking often.Do not forget to drink two glasses in the morning and 30 minutes before each meal.Two more glasses an hour after eating.And between meals, drink another 10 glasses of pure water.Your norm is 4 liters per day
- Salt the food less.Train yourself in advance to lightly salt your food, or better yet, avoid it altogether.But you can use spices without flavor enhancers.
- Avoid alcohol.Alcoholic drinks can only be consumed in small quantities on loading days.Remember that just 1 glass of beer can undo the milestone you've already completed.
Prepare to diet for about a week.Don't start the day off by giving up carbs right away.Entry should be smooth so that the body is not stressed.
Keto Diet Foods
A keto diet should include the following foods:
- Meat.Main product.Prefer domestic chicken and beef.You can even eat pork but no lard.
- Fish.An important product that saturates the body with amino acids and vitamins.You can eat any fish you want, but you should not fry it to avoid raising cholesterol levels.
- Seafood.They are well absorbed by the body, give a feeling of fullness and curb appetite.
- Egg.This product is rich in minerals and vitamins and is also a source of protein.Add poultry or quail eggs to your diet.
- Fermented milk products.Rich in protein and calcium, it improves digestion and normalizes stool.Choose low-fat varieties of cottage cheese and kefir.
- Nuts. They can be used 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 removed.It's not so much that you can eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes, and onions.
- Mushrooms.A very useful product that helps burn fat.
Strictly Prohibited Items:
- different types of cereals;
- confectionery and bakery products;
- Kant;
- legumes;
- corn;
- carbonated drinks.
Sample menu
| a day | Breakfast | Lunch | Lunch | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Beef cooked in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish souffle, cheese and toast | Chopped chicken cutlets, baked zucchini | Nuts | Chicken, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish souffle, green tea |
| 4 | Cheese omelet, coffee | Stroganoff, Ratatouille | Low-fat cottage cheese, buttermilk | Turkey tomato paste, salad, tea |
| 5 | Scrambled eggs with green beans | Grilled Chicken with Spices, Cucumber and Kale Salad | Toast with cheese | Meat and chicken soup |
| 6 | Baked cheese pies, kefir | Caesar salad, boiled meat | Nuts | Fish casserole, tea |
| 7 | Green apple, 3 hard-boiled eggs, natural yogurt | Meat with sauce and zucchini | Avocado | Grilled fish |
You can eat boiled sausage for lunch;Salad complements this meat product.But you should choose high quality sausages and it is better to cook them yourself with less salt.
Duration
The duration of the diet depends on your goals:
- 7 days - the minimum period that allows you to lose 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 weight up to 10 kg without harming your health;
- 3 months - 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 cause fatigue.And if a woman is not overweight, then she can lose 1-2 kg at most.
But obese people respond positively to the keto diet.They claim to lose up to 20 kg in a month.The size will noticeably decrease and the general well-being will improve.During the diet, the need for sweet foods decreases and the appetite becomes moderate.
Sports nutrition products for the keto diet
Supplements like Omega 3 and Omega 3-6-9, amino acids and BCAAs should be consumed to maintain muscle mass and health during the keto diet.