It is very popular among world show stars and ordinary women. keto diet.Few people know that originally, in the 20th century, it was used to treat epilepsy in children.Some time later, doctors were able to find out 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 safe for health.
What is the keto diet
Keto diet has other names: ketogenic.Its essence is to achieve wealth ketosis, it is the process of producing ketone bodies that carry energy when there is a lack of glucose in the blood.In simple terms, a low-sugar diet is formed that forces the body to draw energy from fat stores.
Eating chocolate improves mental and physical abilities.But lies in it simple carbohydrates not only increase glucose levels, which can cause diabetes, but also contribute to fat deposition on different body parts.If they are not fed, the body will begin to draw energy from its own reserves and actively absorb fat.
Ketones are produced in the liver from stored fat and are vital to the body.A similar condition occurs with complete refusal of food.But if fasting is dangerous to health and life, the keto diet, on the contrary, is useful for obesity.By doing so, the body receives the substances necessary for full functioning.
Basic rules
A 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:
- strictly limit the amount of carbohydrates consumed;
- reduce the amount of sugar, salt and starch consumed;
- moderate exercise;
- compliance with drinking regulations;
- the percentage of fat consumed should be at least 60%;
- there should be 2 times more fat than protein;
- gradually in and out of the diet.
To lose weight, you cannot consume more than 50 grams of carbohydrates per day.The main focus is on fatty foods, but proteins are second.
It is very important to maintain drinking rules.If 2 liters of liquid per day is enough for an ordinary person, then with a keto diet its volume increases to 3-4 liters.And 80% of the norm this is clean, still water.
The main types of keto diet
There are several variations of the ketogenic diet.It can include a 1-day carb load or, conversely, a severely restricted diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, which implies an almost complete rejection of carbohydrates.It is worth considering that you cannot completely eliminate carbohydrates from your diet!Suitable for sedentary people.
- Objectives.Suitable for people who lead an active lifestyle and those working to increase muscle mass.This type of diet allows for post-workout carbohydrate intake.It is important not to eat carbohydrate foods mindlessly, but to determine a personal benchmark where one experiences good health, mood and increased physical skills.
- Circular.This view keto diet allows you to carb load once a week.During this time, glycogen levels in muscle tissue are renewed.Suitable for bodybuilders and those who find it difficult to give up carbohydrates.
Benefits of the keto diet
A tip for a keto diet is excess body weight. The weight is reduced quite quickly in one week, you can lose up to 6 kg and reduce your waist and hips.It is also useful to follow nutritional guidelines for people with epilepsy, but only on the advice 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 situation during the keto diet;
- Intestinal problems can occur due to consumption of small amounts of fruits and vegetables.
The diet is difficult to tolerate 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 carb load one day a week.
How to start to not stop
The most important thing in a keto diet is a smooth transition.It is necessary to get used to a new diet and avoid stress for the body.To enter a state of ketosis, follow these guidelines:
- Don't give up carbs right away.Start gradually, reducing the amount daily.As soon as you reach 50 grams, you can consider that the diet has started.
- Introduce the habit of drinking a lot.Be 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 the food less.Practice lightly salting your food beforehand, or better yet, avoid it altogether.But you can use spices without flavoring.
- Avoid alcohol.You can only drink alcoholic beverages in small quantities on confirmation days.Remember that just 1 glass of beer will cancel the entire level you have completed.
Prepare for the diet for about a week.Don't start tomorrow by giving up carbs right away.Entry should 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 homemade chicken and beef instead.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 in order not to increase the cholesterol level.
- Seafood.They are well absorbed by the body, give a feeling of satiety and curb appetite.
- Eggs.This product is rich in minerals and vitamins and is also a source of protein.Be sure to include boiled chicken eggs or quail eggs from poultry in your diet.
- Processed dairy products.Rich in protein and calcium, improves digestion and normalizes bowel movements.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.
- Fruits and vegetables.Their number is limited.Potatoes, bananas, grapes and other sweet fruits are completely excluded.It's not often you can get grapefruits and apples, but vegetables include zucchini, cucumbers, tomatoes, and onions.
- Mushrooms.A very healthy product that helps burn fat.
Products strictly prohibited:
- any type of cereal;
- sweets and bakery products;
- sugar;
- legumes;
- corn;
- carbonated drinks.
Sample menu
| Day | Breakfast | Lunch | Afternoon snack | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Beef baked in aluminum foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish souffle, toast with cheese | Minced chicken cutlets, boiled zucchini | Nuts | Chicken stew, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish soufflé, green tea |
| 4 | Pumpkin cake, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, cabbage, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken fillet with spices, cucumber and coleslaw | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, cooked piece of meat | Nuts | Fish pot, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | 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 amount of salt.
Length
The length of the diet depends on your goals:
- 7 days is the minimum period that will allow you to lose 4-6 kg;
- 14 days - during this time you can lose up to 8 kg;
- 1 month is the optimal time that allows you to lose up to 10 kg without harming your health;
- 3 months is the maximum time 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 fatigue.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 suggest that up to 20 kg is lost per month.Volume is significantly 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 consuming supplements such as Omega 3 and Omega 3-6-9, Amino Acids and BCAA.