Nowadays, girls are offered many sophisticated ways to lose weight and dry their bodies. Often none of this gives the desired effect. The best way to lose weight is to focus on proven methods that have been approved by nutritionists. One is the keto diet, weekly menu, reviews and helpful tips that you will learn about in this article.
History of the keto diet
An interesting fact, but with a ketone diet in the early 20th century, children were treated for epileptic seizures. Doctors noticed some changes in the child's body. His body weight has decreased and his fat cover has decreased. Since then, the ketogenic diet has been successful in medical practice and is used extensively in the diet.
The keto diet is named because of molecules (ketone bodies) that are produced by the liver and act as a source of energy. The diet is based on energy from fat, because the body's intake of large amounts of carbohydrates is limited.
You can use this weight loss method now. But you should understand that if you do not make any effort, then nothing will work. Diets will need to reduce carbohydrate foods instead of consuming excessive amounts of protein and fat.
The essence of a ketogenic diet
The diet system is based on the fact that a person limits the intake of carbohydrates in food and thus practically prevents the intake of calories. Proteins and fats can partly act as a substitute for an energy source, but they will not be enough for the body to function normally. As a result, fat deposits will be involved.
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 receives energy from glucose. If carbohydrates are completely eliminated, then he will have nowhere to draw resources for a full life. Then the logical question arises: where in this case will the brain take enough 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, which forms ketone bodies. These metabolic products nourish the brain, maintaining its smooth functioning without any problems.
When the body needs carbohydrates, it gets glycogen from the muscles and liver. This is how the adaptation process begins.
Classification
The ketogenic diet is divided into three types:
- Base. It is better suited for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate reinforcement is required.
- The aim. Designed for those who lead active workouts. This is a keto diet, the weekly menu of which needs to break down carbohydrates into hours: on the eve and end of sports. So the person will be more energetic and will not feel powerless.
- Cyclic. It consists of variable carbohydrate intake in large and small amounts. Provides maintenance of optimal glycogen levels in muscle and liver tissues. Unloading one day during the week helps to reduce the layer of fat.
Benefit
The main advantage of this technique is to achieve a fast and high-quality result. Weight loss will start from the second week of this program.
The gradual disappearance of the fat layer will also become noticeable. The keto diet is indispensable for athletes who need to reduce fat without losing muscle mass.
Another important advantage of such a power supply system is worth noting. This is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because keto foods are low in protein and fat, you can avoid constant hunger and a "wild" appetite.
Additional benefits of a ketogenic diet are the long-term preservation of the effect and the absence of stress reactions in the body (which exist with other weight loss options).
After completion of such a diet, metabolism does not slow down. Accordingly, a person will not start gaining weight again for lost pounds. However, you should not immediately increase the amount of carbohydrates in your diet.
Who hasn't followed a keto diet?
Under no circumstances should this method of weight loss be tried in people suffering from diabetes. Be sure to assess the risk of side effects and research contraindications before starting your diet. You will also need to consult your doctor. A ketogenic diet must follow certain rules developed by modern doctors in different countries.
It is strictly forbidden to use it if:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations of the body's cardiovascular system.
- For women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible side effects to the ketone diet. You also need to familiarize yourself with them in advance.
During the first seven days of dieting, the body undergoes a process of restructuring. Because of this, a person may experience slight malaise, weakness and fatigue. This is due to a lack of carbohydrates.
You will also need to take a limited amount of minerals, beneficial trace elements and vitamins. It can adversely affect important body processes and some organs.
Doctors recommend using vitamin complexes during a ketogenic diet. Don't forget that most animal fats contribute to the increase in bad cholesterol.
Advantages
The ketone diet program has the following positive features:
- Fast weight loss. The individual characteristics of the organism play an important role here. Sometimes just one week will allow you to lose five kilograms.
- Slight decrease in muscle mass. Weight loss is due to the fat burning effect. These are fats that are converted into energy.
- Eliminate the feeling of hunger. There are no low calorie foods in this diet. But there are also no fast carbohydrates (they increase appetite).
- Tangible influx of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not use it to process incoming carbohydrates.
Drinks
As long as you follow a ketone diet to quench your thirst, you can only drink the following types of drinks:
- usually clean water;
- tea: black or green;
- coffee (mandatory without sugar).
In addition, but in small quantities, you can use coconut water, wine and cappuccino without glucose.
Can I use sweeteners?
The keto diet, whose weekly menu completely eliminates carbohydrates for women, also bans sweets, which are so loved by many people of the fairer sex. If you really want to pamper yourself, you have to go cunning and use sweeteners.
Sweeteners for direct use do not affect the increase in blood sugar. However, they negatively affect weight loss by creating and maintaining a craving for sweet foods. Harmful sweeteners to avoid:
- honey;
- fructose;
- concentrated fruit juice;
- agave syrup;
- Maple syrup.
These foods are high in calories. Therefore, they have relatively harmful properties similar to white sugar. Negative properties: effects on kidney and liver function, possibility of insulin resistance, return of extra pounds.
For those who need sweets, it is recommended to use erythrol or stevia, even during the diet. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But they all also increase appetite and gas production, have a specific taste.
Stages of body adaptation
A characteristic feature of the ketone diet is the very long period of adaptation of the human body to a new diet.
The fair sex adjusts for at least 5 days. The keto diet, whose weekly menu is more nutritious for men, is still harder for the strong side. Adaptation for men is 7 days or more. This period is considered the most difficult.
Already on the 8th day of the diet, the human body fully adapts and regenerates. At first, the person feels normal.
During the first 2 days of a keto diet, the body consumes previously absorbed carbohydrates to get the amount of energy it needs. They entered the body even before he started losing weight.
Difficulties for the body
In addition, it becomes more difficult because all the previously deposited carbohydrates are already depleted and energy has to be taken somewhere. Therefore, the body begins to process proteins into glucose.
This puts the human body in a stressful situation. During this time, he can get protein from the muscle tissue, which will cause a feeling of weakness and sometimes pain in the muscles. But the period during which fat is burned directly will soon begin.
This results in the following model: adaptation of the human body to emergency conditions, the formation of ketones and the burning of fat. In addition, protein breakdown slows down.
Following the basic recommendations of experts, it is possible to lose from 0, 5 to 2, 5 kilograms per week. The maximum period during which you can sit on 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 high protein foods. Below is a list of the most important foods for a ketone diet and the ones that are best avoided.
Recommended:
- At the end. Of course, it is the main source of protein and vitamins. Better to eat poultry, cow, rabbit or pork.
- Fish. A real treasure, consisting of a huge amount of protein and polyunsaturated fatty acids. Suitable for red fish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish must be either steamed or in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crabs. Shrimp and oysters are well digested.
- Olas. Chicken and quail are considered to be the most enriched trace elements.
- Nuts. They can be added to main dishes as well as 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. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruits. Strictly limit. Only sour apples, grapefruits, oranges are allowed.
- Dairy products. Do not pay attention to their use. They are rich in calcium, vitamins and minerals. You can curd, unsweetened yogurt, cheese, low-fat kefir.
Prohibited:
- First of all, the various types of confectionery must 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.
- Different 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 per day.
Menu for the week with a keto diet
Based on the previously recommended and prohibited foods, dieting is not difficult.
A ketogenic diet for a week can include any type of meat, fish, various 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, the approximate weekly menu of which can be easily selected from the template:
- Breakfast: any egg dish.
- Snacks: milk / protein shake or nuts.
- Lunch: lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.