It is very popular among world show business stars and ordinary women. the keto diet.Few people know that it was originally used to treat epileptic seizures in children in the 20th century.A little later, doctors were able to find that following a keto diet, you can significantly reduce 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 have other names: ketogenic.Its essence is to acquire wealth ketosis, that is, the process of producing keto bodies, which carry energy when there is a lack of glucose in the blood.In simple words, a diet style is formed in which sugar is reduced, which forces the body to obtain energy from fat reserves.
Eating chocolate improves mental and physical abilities.But it contains simple carbohydrates not only increases glucose levels, which can lead to diabetes, but also promotes fat deposition on different parts of the body.If they are not supplied with food, the body will begin to draw energy from its reserves by actively absorbing fat.
Ketones are produced by the liver from stored fat and are vital to the body.A similar condition is observed with complete refusal of food.But if fasting is dangerous to health and life, the keto diet, on the contrary, is useful for obesity.With it, the body receives the substances necessary for full functioning.
Basic principles
The keto diet involves a complete rejection of simple carbohydrates and most complex carbohydrates.But at the same time, the amount of fat consumed increases.
Basic principles of the ketogenic diet:
- strictly limiting the amount of carbohydrates consumed;
- reduce the amount of sugar, salt and starch consumed;
- moderate physical activity;
- compliance with the drinking regime;
- the proportion of consumed fat should be at least 60%;
- fat should be 2 times more than protein;
- gradual entry and exit of the diet.
To lose weight, you can consume no more than 50 grams of carbohydrates per day.The main emphasis is on fatty foods, secondly on proteins.
It is very important to follow the drinking regime.If 2 liters of liquid per day is enough for an ordinary person, then with the keto diet its volume increases to 3-4 liters.And 80% of the norm it is pure, still water.
The main types of keto diet
There are several variations of the ketogenic diet.This can include 1-day carb loading or, on the contrary, severe dietary restriction.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, which means almost completely rejecting carbohydrates.It is worth considering that you cannot completely eliminate carbohydrates from your diet!Suitable for people who lead a sedentary lifestyle.
- Purpose.Suitable for people who lead an active lifestyle and those who are engaged in increasing muscle mass.This type of diet allows you to consume carbohydrates after your workouts.It is important not to carelessly eat carbohydrate food, but to determine the personal norm at which a person feels good health, mood and increased physical abilities.
- Cyclic.This view the keto diet allow for carb loading 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.
Pros of the keto diet
The indication for the keto diet is excess body weight. Weight falls off quite quickly within a week, you can lose up to 6 kg and reduce the size of the waist and hips.It is also useful to follow dietary rules for people with epilepsy, but only on the advice of the attending physician.
Other benefits include:
- decreased appetite;
- energy;
- preservation 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, sausages and pork.
Cons of the keto diet
But the keto diet also has disadvantages:
- the diet becomes unbalanced, so regular medical examinations should be performed;
- An unpleasant smell of acetone may appear from the mouth, sweat and urine - this is a normal state during the keto diet;
- intestinal problems can occur from consuming small amounts of fruits and vegetables.
The diet is difficult to tolerate during 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 set aside one day a week to carb-load.
How to start so as not to leave
The most important thing in the keto diet is a smooth transition.This is necessary to get used to a new diet and avoid stress on the body.To enter a state of ketosis, follow these guidelines:
- Don't give up carbs right away.Start gradually, reducing the dose each day.As soon as you reach the level of 50 grams, you can consider that the diet has begun.
- Get into the habit of drinking a lot.Be sure to drink two glasses in the morning and 30 minutes before each meal.Two more glasses an hour after eating.And drink about 10 more glasses of pure water between meals.Your norm is 4 liters a day
- Salt less food.Train yourself in advance to salt your food a little, or even better, avoid it altogether.But you can use spices without flavor enhancers.
- Avoid alcohol.Alcoholic beverages in small quantities may only be consumed on loading days.Remember that just 1 glass of beer will negate the entire completed stage.
Prepare for a diet for about a week.Don't start tomorrow by giving up carbs right away.The entrance should be smooth so that the body does not experience stress.
Keto diet products
The keto diet should include the following foods:
- Meat.The main product.Prefer homemade chicken and beef.You can even eat pork, but preferably without bacon.
- Fish.An important product that saturates the body with amino acids and vitamins.You can eat any fish, but you should not fry them, so as not to increase the cholesterol level.
- Seafood.They are well absorbed by the body, create a feeling of satiety and reduce 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 poultry in your diet.
- Fermented milk products.Rich in protein and calcium, improves digestion and normalizes stools.Choose low-fat 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 excluded.You can often eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes and onions.
- Mushrooms.A very healthy product that helps burn fat.
Completely prohibited products:
- any type of cereal;
- pastry and bakery products;
- sugar;
- legumes;
- corn;
- carbonated drinks.
Sample menu
| day | Breakfast | Lunch | Afternoon snacks | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Beef fried in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish soufflé, toast with cheese | Ground chicken meatballs, stewed zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish souffle, green tea |
| 4 | Cottage cheese omelette, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, salad, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken leg with spices, cucumber and cabbage salad | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, boiled piece of meat | Nuts | Fish casserole, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with sauce and zucchini | Avocado | Grilled fish |
You can eat boiled sausages for lunch;salad will complement this meat product.But you need to choose high-quality sausages, and it is better to cook them yourself with a minimum amount of salt.
Duration
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 it is, the better the results.At the same time, the diet does not cause exhaustion.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.Volumes are noticeably reduced and general 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 worth taking supplements such as Omega 3 and Omega 3-6-9, amino acids and BCAA.