It is very popular among the world's show business stars and ordinary women. keto diet.Few people know that it was originally, in the 20th century, used to treat epileptic seizures in children.A little later, doctors were able to determine that by following a keto diet you can significantly reduce the amount of body fat.Now this method of losing weight is one of the most effective and safest for health.
What is the keto diet
Keto diet has other names: ketogenic.Its essence is to make a fortune ketosis, that is, the process of producing keto bodies that carry energy when there is a lack of glucose in the blood.In simple words, a diet is formed where sugar is reduced, which forces the body to draw energy from fat reserves.
Eating chocolate improves mental and physical abilities.But contained in it simple carbohydrates not only increase glucose levels, which can cause diabetes, but also contribute to fat deposition on different parts of the body.If they are not supplied with food, the body will begin to draw energy from its own reserves and actively absorb fats.
Ketones are produced by the liver from stored fats and are vital to the body.A similar condition is observed with complete rejection 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 function.
Basic principles
The keto diet involves a complete rejection 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 carbohydrates consumed;
- reducing the amount of sugar, salt and starch consumed;
- moderate physical activity;
- compliance with the drinking regime;
- the proportion of fat consumed should be at least 60%;
- there should be 2 times more fat than protein;
- gradual entry and exit of the diet.
To lose weight, you must not consume more than 50 grams of carbohydrates daily.The main emphasis is on fatty foods, with proteins in second place.
It is very important to maintain a drinking regime.If for an ordinary person 2 liters of liquid per day is enough, then with a keto diet its volume increases to 3-4 liters.And 80% of the norm this is clean, still water.
Main types of keto diet
There are several variations of the ketogenic diet.It can include 1 day of carbohydrate loading or, conversely, severely restricting your diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, which involves an almost complete rejection of carbohydrates.It is worth considering that you cannot completely exclude carbohydrates from your diet!Suitable for people who lead a sedentary lifestyle.
- Goal.Suitable for people who lead an active lifestyle and those working to gain muscle mass.This type of diet allows the consumption of carbohydrates after exercise.It is important not to consciously eat carbohydrate food, but to determine a personal norm where you experience good health, mood and increased physical abilities.
- Cyclic.This view keto diet allowing you to load up on carbs once a week.During this time, the glycogen level in muscle tissue is replenished.Suitable for bodybuilders and those who find it difficult to give up carbohydrates.
Benefits of the keto diet
The indication for the keto diet is excess body weight. The weight comes off quite quickly in a week, you can lose up to 6 kg and reduce the size of your waist and hips.It is also useful to follow nutritional rules for people with epilepsy, but only on the recommendation of the attending physician.
Other benefits include:
- decreased appetite;
- energy;
- preservation of 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, sausages and pork.
Cons of the keto diet
But there are also disadvantages to the keto diet:
- nutrition becomes unbalanced, so it is necessary to undergo regular medical examinations;
- An unpleasant smell of acetone can appear from the mouth, from sweat and urine - this is a normal condition during the keto diet;
- intestinal problems can occur due to consumption of small amounts of fruits and vegetables.
The diet is difficult to tolerate during the first week when the diet is changed.Stress is possible for those with a sweet tooth.In this case, you should not adhere to a strict keto diet.You must provide one day a week load with carbohydrates.
This is how you start so you don't stop
The most important thing in the keto diet is a smooth transition.It is necessary to get used to a new diet and avoid stress for the body.Follow these guidelines to enter a state of ketosis:
- Don't give up carbs right away.Start gradually, reducing the amount daily.As soon as you reach the level of 50 grams, you can consider the diet to have begun.
- Inculcate the habit of drinking a lot.Make sure to have two glasses in the morning and 30 minutes before each meal.An hour after eating, two more glasses.And between meals, drink about 10 more glasses of plain water.Your norm is 4 liters a day
- Salt your 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.You can only drink alcoholic beverages in small quantities on loading days.Remember that just 1 glass of beer will undo the entire stage you have completed.
Prepare for the diet for about a week.Don't start tomorrow by immediately giving up carbohydrates.The entrance must be smooth so that the body does not experience stress.
Keto diet products
A keto diet should include the following foods:
- Meat.Main product.Give preference to homemade chicken and beef.You can even eat pork, but preferably without lard.
- Fish.An important product that saturates the body with amino acids and vitamins.You can eat any fish, but you should not fry it, so as not to increase your cholesterol level.
- Fish and shellfish.They are well absorbed by the body, give a feeling of satiety and suppress the appetite.
- Egg.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 types of cottage cheese and kefir.
- Nuts. They can be consumed as a snack between main meals.
- Tea, coffee.Do not sweeten drinks or add milk.
- Fruit and vegetables.Their number is limited.Potatoes, bananas, grapes and other sweet fruits are completely excluded.It's not often you can get grapefruit and apples, but vegetables include squash, cucumbers, tomatoes and onions.
- Mushrooms.A very healthy product that helps burn fat.
Products completely prohibited:
- all types of grain;
- confectionery and baked goods;
- sugar;
- legumes;
- corn;
- carbonated beverages.
Sample menu
| day | Breakfast | Lunch | Afternoon snack | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Beef baked in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish soufflé, toast with cheese | Minced chicken cutlets, stewed zucchini | Nuts | Chicken stew, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish soufflé, green tea |
| 4 | Curd omelette, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, salad, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken thigh with spices, cucumber and cabbage salad | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, cooked piece of meat | Nuts | Fish stew, tea |
| 7 | Green apple, 3 boiled eggs, natural yoghurt | Meat with sauce and zucchini | Avocado | Grilled fish |
You can eat cooked 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 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 lead to exhaustion.And if a woman is not overweight, she can lose 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.The amounts are noticeably reduced and the 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
In order 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.