Today, 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 turn to proven methods approved by nutritionists. One of these is the keto diet, menu of the week, reviews and helpful tips that you will learn in this article.
The story of the keto diet
An interesting fact, however, through the ketone diet in the early 20th century, children were treated for epileptic seizures. Doctors noticed some changes in the baby's body. His body weight has dropped and the fat layer has dropped. Subsequently, in medical practice, the ketogenic diet has gained success and is being intensively used in dietetics.
The keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as an energy source. The nutritional system is based on getting energy from fat mass because the intake of a large amount of carbohydrates in the body is limited.
You can use this method to lose weight right now. But you should understand that if you do not make any effort, then nothing will work. It will be necessary to reduce carbohydrate foods to a minimum in the diet, and not to absorb proteins and fats in excessive amounts.
The essence of the ketogenic diet
The nutrition system is based on the fact that a person limits the intake of carbohydrate foods and thereby practically eliminates the intake of calories. Proteins and fats may in part act as a replacement for an energy source, but it will not be enough for the body's normal functioning. As a result, fat depots will be involved.
What is the difference between the 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 energy from glucose. If carbohydrates are completely excluded, then he will have nothing to draw resources from for a full life. Then a logical question arises: where in this case will the brain take a sufficient amount of 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, resulting in the formation of ketone bodies. These metabolic products feed the brain without problems in maintaining its stable operation.
If the body needs carbohydrates, it draws glycogen from muscles and liver. How to start the customization process.
Classification
The ketogenic diet is divided into three types:
- Basis. It is better suited for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate boost is required.
- Goal. Designed for those who lead active training. This is a keto diet whose weekly menu requires the distribution of carbohydrates per serving. hour: on the threshold of sports loads and at the end of them. So the person will be more energetic and will not feel lack of strength.
- Cyclic. It consists of alternating consumption of carbohydrates in large and small amounts. Ensures the maintenance of an optimal level of glycogen in the muscles and tissues of the liver. A day's reading during the week helps to reduce the fat layer.
Advantage
The main advantage of this technique lies in the fast and high quality achievement of the result. The decrease in body weight will begin from the second week of nutrition during this program.
The gradual disappearance of the fat layer will also be noticeable. The keto diet is indispensable for athletes who, without losing muscle mass, need to reduce adipose tissue.
It is worth noting another important advantage of such a power supply system. It is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulation. Because the foods on the keto diet are low in protein and fat, you can avoid the problem of constant hunger and "wild" appetite.
Additional benefits of the ketogenic diet are the long-term preservation of the effect achieved and the absence of stress reactions in the body (which are present with other weight loss options).
After the completion of such a nutritional system, there is no slowdown in metabolism. Therefore, a person will not start putting on the lost pounds again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on the keto diet?
In no case should you try this method of losing weight for people suffering from diabetes. Be sure to assess the risk of side effects and study contraindications before starting a diet. You should also consult a doctor. The ketogenic diet must be carried out in accordance with certain rules developed by modern doctors in different countries.
It is strictly forbidden to use it if there are:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations in the work of the body's cardiovascular system.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible negative effects on the ketone diet. You also need to familiarize yourself with them beforehand.
For the first seven days after the diet, the body undergoes a restructuring process. Because of this, a person may experience a slight feeling of malaise, weakness and fatigue. This is due to lack of carbohydrates.
You will also need to consume a limited amount of minerals, beneficial trace elements and vitamins. This can adversely affect important body processes and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Do not forget that most animal fats contribute to an increase in bad cholesterol.
Advantage
The ketone nutrition program has the following positive properties:
- Rapid weight loss. Here the individual properties of the organism play an important role. Sometimes just one week will allow you to lose five pounds.
- A small decrease in muscle mass. Weight loss is performed due to the fat burning effect. It is fat that is converted into energy.
- Remove the feeling of hunger. There are no low calorie foods in this diet. But there are also no fast carbs (they increase appetite).
- A tangible wave of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not use it on the processing of incoming carbohydrates.
Drinks
While on a ketone diet to quench your thirst, you can only drink these types of drinks:
- plain clean water;
- tea: black or green;
- coffee (necessarily without sugar).
Additionally, but in small amounts, you can use coconut water, wine and cappuccino without glucose.
Can sweeteners be used?
The keto diet, whose one-week menu for women completely excludes carbohydrates, also bans sweets, which are so loved by many of the fair sex. If you really want to pamper yourself, go for the trick and use sweeteners.
Sweeteners for direct use do not affect the rise in blood sugar. However, they have a negative effect on weight loss, forming and maintaining cravings for sweet food. The most harmful sweeteners to avoid:
- honey;
- fructose;
- concentrated fruit juices;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties that resemble white sugar. Negative properties: impact on the function of the kidneys and liver, the likelihood of insulin resistance, the return of extra pounds.
For those who need sweets, even during a diet, it is recommended to use erythrol or stevia. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But all of them also increase appetite and gas formation, have a specific taste.
Stages of body adaptation
A characteristic feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fair sex adapts for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is increasingly difficult for the strong half. Adaptation in men is 7 days or more. This period is considered to be the most difficult.
Already on the 8th day of the diet, the human body fully adapts and recovers. In the beginning, the person feels normal.
In the first 2 days of the keto diet, to get the required amount of energy, the body consumes previously ingested carbohydrates. They entered his body even before he began to lose weight.
Difficulties for the body
Furthermore, it becomes more difficult as all previously deposited carbohydrates have already been depleted and energy has to be taken somewhere. Therefore, the body begins to process protein into glucose.
Thus, the human body gets into a stressful situation. At this point, he can pull protein from muscle tissue, which will lead to a feeling of weakness and sometimes to a feeling of pain in the muscles. But soon begins the period when the fat is burned directly.
Hence the following pattern: the adaptation of the human body to emergencies, the production of ketone bodies and the burning of fat mass. Furthermore, the breakdown of proteins is slowed down.
If you follow the basic recommendations of experts, then it is possible to lose weight from 0, 5 to 2, 5 kg per week. The maximum period during which you can sit on a ketogenic diet is 3 weeks.
List of recommended and banned products
The main feature of this diet is that the bulk of the diet will be foods high in protein. Below is a list of essential foods for the ketone diet and those that are best avoided.
Recommended:
- Meat. It is, of course, the main source of protein and vitamins. It is better to eat poultry, cow, rabbit or pork.
- A 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 either be steamed or baked in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crabs. Shrimp and oysters are well digested.
- Egg. The most enriched microelements are considered to be chicken and quail.
- Nuts. They can be added to main courses and also used as a snack. For example, walnut, hazelnut, almond or pistachio.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, vegetables.
- Fruit. Strong limit. Only sour apple, grapefruit, orange are allowed.
- Dairy products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Prohibited:
- First of all, different kinds of confectionery products should be completely excluded: cakes, sweets, cookies.
- Sweet fruits. These include banana, grapes, persimmon, mango.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Different kinds of grains.
It is not recommended to eat more than 50 grams of carbohydrates a day. You should also drink plenty of fluids. At least 2 liters a day.
Menu for a week with a keto diet
Based on the above recommended and forbidden foods, it is not difficult to put together a diet.
A ketogenic diet for a week can include meat of any kind, fish, different kinds of 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 the ketone diet requires a minimum of three main meals.
A keto diet, from which an approximate menu for a week can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk / protein shake or nuts.
- Lunch: a lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.