Today, girls are offered many complex ways to lose weight and dehydrate. Often, none of this works. The best way to lose weight is to resort to proven methods, which are approved by nutritionists. One of them is the keto diet, the menu of the week, reviews and useful tips, on which you can learn in this article.
History of the keto diet
Interesting fact, however, that in the early 20th century, children were treated for epileptic seizures through a ketone diet. Doctors noticed some changes in the child's body. She lost weight and lost fat. Later, the ketogenic diet was successful in medical practice and is used intensively in nutrition.
The keto diet is named after the molecules (ketone bodies) produced by the liver and acting as a source of energy. The digestive system is based on the production of energy from fat, as the body's ability to absorb large amounts of carbohydrates is limited.
You can use this weight loss method now. But you have to understand that if you don't make an effort, nothing will work. This diet should be reduced to a minimum of carbohydrate foods, and not too much protein and fat.
The essence of the ketogenic diet
The nutrition system limits a person's intake of carbohydrate foods, thereby virtually eliminating calorie intake. Proteins and fats can partially replace energy sources, but they are not enough for the body to function properly. As a result, fatty layers are attracted.
What is the difference between a ketogenic diet and other protein-based ways to lose weight? The diet is full of foods that contain vegetable fats, not animal fats.
The brain gets its energy from glucose. If carbohydrates are completely eliminated, it will have nothing to take resources for a full life. The logical question then arises: where does the brain get enough energy in this case?
The liver is active when there are not enough carbohydrates in the diet. It breaks down fats into fatty acids and releases glycerin, resulting in ketone bodies. These metabolic products feed the brain without any difficulty to ensure its stable functioning.
When the body needs carbohydrates, it draws glycogen from the muscles and liver. This is how the adaptation process begins.
Classification
Ketogenic diets are divided into three types:
- Base. This is better for those who do not want to lead an active lifestyle and exercise. No additional carbohydrate reinforcement is required.
- The goal. Designed for active exercisers. This keto diet requires its weekly menu to distribute carbohydrates by the hour: before and after exercise. Thus, a person becomes energetic and does not feel a lack of energy.
- Cyclic. It consists of alternating consumption of large and small amounts of carbohydrates. Ensures optimal maintenance of glycogen levels in muscle and liver tissues. One day of unloading during the week helps to reduce the fat layer.
Profit
The main advantage of this technique is the rapid and high-quality achievement of results. Weight loss will be followed by fatigue and constant tiredness.
The gradual disappearance of the oil layer is also observed. The keto diet is essential for athletes who need to reduce fat without losing muscle mass.
Another important advantage of such a power supply system should be noted. This is to reduce appetite. This effect can be explained by a decrease in insulin levels in the circulatory system. Because foods in the keto diet are low in protein and fat, you can always avoid the problem of hunger and "wild" appetite.
Additional advantages of a ketogenic diet are long-term preservation of the effect and the absence of stress reactions in the body (it is available with other options for weight loss).
At the end of this diet, there is no slowing down of the metabolism. Therefore, a person cannot regain the lost weight. However, do not immediately increase the amount of carbohydrates in the menu.
Who is not on a keto diet?
Under no circumstances should you try to lose weight for people with diabetes. Before starting a diet, be sure to assess the risk of side effects and study the contraindications. You will also need to see a doctor. The ketogenic diet must be carried out according to certain rules developed by modern doctors in different countries.
Its use is strictly prohibited in the following cases:
- Diseases of the kidneys, liver, thyroid and digestive system.
- Disorders of the cardiovascular system.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
The ketone diet has some side effects and possible side effects. You also need to get to know them well 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 weakness, exhaustion and fatigue. This is due to a lack of carbohydrates.
You also need to use limited amounts of minerals, trace elements and vitamins. This can adversely affect important processes in the body and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Remember that most animal fats contribute to bad cholesterol.
Advantages
The ketone diet program has the following positive features:
- Rapid weight loss. Here the individual characteristics of the organism play an important role. Sometimes it allows you to lose just five pounds a week.
- A slight decrease in muscle mass. Weight loss is achieved due to the compressive effect of fat. It is an oil converted into energy.
- Eliminate the feeling of hunger. There are no low calorie foods in this diet. But there are no fast carbs either (they increase appetite).
- Significant increase in energy, activity and strength. Ketosis converts energy into stored fat. The body does not use it to process incoming carbohydrates.
Beverages
When following a ketone diet to quench your thirst, you can drink only the following types of drinks:
- ordinary clean water;
- tea: black or green;
- coffee (definitely without sugar).
In addition, but in small amounts, you can use glucose-free coconut water, wine and cappuccino.
Can I use sweets?
The week-long menu for women includes a keto diet that completely eliminates carbohydrates, as well as sweets that are preferred by many members of the fair sex. If you really want to pamper yourself, you should go for the trick and use sweets.
Directly used sweets do not affect blood sugar levels. However, they have a negative effect on sweets for weight loss, shaping and maintaining cravings. Avoid the most harmful sweets:
- honey;
- fructose;
- concentrated fruit juice;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Adverse effects: effects on kidney and liver function, the possibility of insulin resistance, the return of extra pounds.
For those who need sweets, it is recommended to use erythrol or stevia during the diet. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. However, all of them also have a special taste, increasing appetite and gas gain.
Stages of adaptation of the organism
A characteristic feature of the ketone diet is a very long period of adaptation of the human body to the new diet.
The fair sex adapt at least 5 days. The weekly menu for men is still challenging for the stronger half of the more nutritious keto diet. Adaptation is 7 days or more in men. This period is considered the most difficult.
Already on the 8th day of the diet, the human body is fully adapted and recovers. At first, the person feels normal.
During the first 2 days of a keto diet, the body needs previously taken carbohydrates to get the amount of energy it needs. They entered the body before he lost weight.
Problems for the body
Further, this becomes difficult because all previously stored carbohydrates are already depleted and need to be stored in one place. Thus, the body begins to convert protein into glucose.
Thus, the human body is exposed to stressful situations. In this case, it is able to release protein from the muscle tissue, which leads to weakness and sometimes muscle pain. But soon the oil-burning season will begin.
This leads to the following scheme: the adaptation of the human body to emergencies, the formation of ketone bodies and the burning of fat mass. Further, the breakdown of proteins slows down.
If you follow the basic recommendations of experts, you can lose from 0. 5 kg to 2. 5 kg per week. The maximum period for a ketogenic diet is 3 weeks.
List of recommended and prohibited products
The main feature of this diet is that the main part of the diet consists of protein-rich foods. Below is a list of foods you need for a ketone diet and the best to avoid.
Recommended:
- Meat. Of course, this is the main source of protein and vitamins. It is better to eat poultry, beef, rabbit or pork.
- A fish. A real treasure trove of enormous amounts of protein and polyunsaturated fatty acids. Suitable red fish, herring, cod, capelin, flounder, tuna and halibut. Remember to steam meat or fish or bake in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crabs. Scorpions and oysters are well digested.
- An egg. The most enriched micronutrients are chicken and quail.
- Nuts. They can be added to main dishes and used as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them are high in carbohydrates. Cabbage, squash, cucumbers, radishes, spinach, lettuce, vegetables are recommended.
- Fruit. Strict restriction. Only sour apples, grapefruits and oranges are allowed.
- Dairy foods. Do not neglect to use them. They are rich in calcium, vitamins and minerals. You can have cottage cheese, unsweetened yogurt, cheese, low-fat yogurt.
Prohibited:
- First of all, it is necessary to completely eliminate all types of confectionery: cakes, sweets, cookies.
- Sweet fruits. These include bananas, grapes, dates, and mangoes.
- Vegetables with a lot of carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bread products.
- Various cereals.
It is recommended to eat no more than 50 grams of carbohydrates per day. You also need to drink plenty of fluids. not less than 2 liters per day.
Menu for a week with a keto diet
It is not difficult to create a diet based on the foods recommended and prohibited above.
A week-long ketogenic diet can include all types of meat, fish, various seafood, dairy products, eggs, unsweetened fruits, vegetables, and nuts. Here you can add mushrooms, vegetable oil, spices and condiments.
It is important to remember that a ketone diet requires at least three main foods.
The keto diet, the approximate menu for the week can be easily selected from the template:
- Breakfast: Eat any egg.
- Snack: milk / protein cocktail or nuts.
- Lunch: lean meat dish.
- Dinner: seafood in any shape.
- Second dinner: sour milk product.