Today, girls are offered many sophisticated ways to lose weight and dehydrate their bodies. Often, none of this has the desired effect. The best way to lose weight is to resort to proven methods approved by nutritionists. One of these is the keto diet, menu of the week, reviews and helpful tips on what you will learn in this article.
History of the keto diet
Interesting fact, but with a ketone diet in the early 20th century, children were treated for epilepsy. Doctors noticed some changes in the baby's body. His body weight has decreased and the fat layer has decreased. Subsequently, in medicine, the ketogenic diet has been successful and is widely used in the diet.
Keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as an energy source. The nutrition system is based on getting energy from fat mass because the intake of large amounts of carbohydrates in the body is limited.
You can use this method to lose weight now. But you should understand that if you put nothing on yourself, then nothing will work. It is necessary to reduce foods that contain carbohydrates to a minimum in the diet and not to absorb excessive amounts of protein and fat.
The essence of a ketogenic diet
The nutrition system is based on the individual limiting the consumption of carbohydrate foods and thus virtually eliminating the intake of calories. Protein and fat can partially replace energy sources, but this will not be enough for the normal functioning of the body. As a result, fat deposits will come into play.
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 excluded, then he will have nothing to raise funds to survive. 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, which leads to the formation of ketone bodies. These metabolic products nourish the brain, without any problems in maintaining its stable function.
If the body needs carbohydrates, it reduces glycogen from the muscles and liver. This is how the adjustment process begins.
Classification
The ketogenic diet is divided into three types:
- Primer. It is more suitable for those who do not want to lead an active lifestyle and go to sports training. No further hydrocarbon reinforcement is required.
- Shotgun. Designed for those who lead active exercises. This is a keto diet, where the weekly menu requires the distribution of carbohydrates per hour: on the eve of sports and at the end of them. So the person becomes more energetic and does not feel a lack of strength.
- Circular. It involves the consumption of carbohydrates alternately in large and small quantities. Ensures maintenance of optimal levels of glycogen in muscle and liver tissue. One day of release per week helps to reduce the fat layer.
Benefits
The main advantage of this technology lies in the fast and high-quality results. Weight loss will be followed by fatigue and constant tiredness.
Gradually the disappearance of the fat layer also becomes noticeable. Keto diet is essential for athletes who need to reduce fat tissue without losing muscle mass.
It is noteworthy that 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 circulatory system. Because the diet on a keto diet is low in protein and fat, you can avoid the problem of a constant feeling of hunger and a "wild" appetite.
Other benefits of a ketogenic diet are long-term preservation of the effects obtained and no stress response of the body (which is present with other weight loss options).
After such a nutritional system is completed, there is no slowdown in metabolism. Accordingly, an individual will not start to regain the lost pounds again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on a keto diet?
In no case should you try this method to lose weight for people suffering from diabetes. Be sure to evaluate the risk of side effects and research contraindications before starting a diet. You also need to consult a doctor. A ketogenic diet must be followed according to 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 gastrointestinal tract.
- Violations in the work of the body's cardiovascular system.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are several 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 after a diet, the body undergoes restructuring. Because of this, a person may feel a little unwell, weak and tired. This is due to the lack of carbohydrates.
You will also need to consume a limited amount of minerals, useful 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 the increase of bad cholesterol.
pros
The ketone nutrition program has the following positive properties:
- Rapid weight loss. Here, the unique characteristics of the organism play an important role. Sometimes just one week will allow you to lose five pounds.
- Slight decrease in muscle mass. Weight loss will be followed by fat burning. It is fat that is converted into energy.
- Eliminate 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 therefore does not spend on the processing of incoming carbohydrates.
Drinks
When you are on a ketone diet to quench your thirst, you can only drink these types of drinks:
- ordinary clean water;
- tea: black or green;
- coffee (necessarily without sugar).
In addition, but in small quantities, you can use coconut water, wine and cappuccino without glucose.
Is it possible to use sweeteners?
The keto diet, in which a weekly menu for women completely excludes carbohydrates, also bans sweets, which are so loved by many of the fair sex. If you really want to treat yourself, you need to go for the taste and use sweeteners.
The direct use of sweeteners does not affect the rise in blood sugar. However, they have a negative effect on weight loss, forming and maintaining a desire for sweet food. The most harmful sweeteners to avoid:
- honey;
- fructose;
- plain fruit juice;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Adverse symptoms: effects on kidney and liver function, likelihood of insulin resistance, recurrence of extra kilos.
For those who need sweets, even during dieting, it is recommended to use erythrol or stevia. Such substances are toxic, completely harmless to the body and contain no carbohydrates. But all of them also increase appetite and gas production, have a certain taste.
Stage of body adaptation
A characteristic feature of the ketone diet is the very long adaptation time of the human body to a new diet.
The fair sex adapt for at least 5 days. The keto diet, where the men's weekly menu is more nutritious, is even harder for the strong half. Adaptation in men is 7 days or longer. This period is considered the most difficult.
Already on the 8th day of the diet, the human body fully adapts and recovers. Initially, the individual feels normal.
During the first 2 days of the keto diet, to get the necessary energy, the body consumes previously absorbed carbohydrates. They entered the body even before it began to lose weight.
Difficulties for the body
Furthermore, it will be more difficult, as all previously precipitated carbohydrates have already been depleted, and energy must be taken somewhere. As a result, the body begins to process protein into glucose.
This is how the human body gets into stressful situations. During this time, he can extract protein from muscle tissue, which will lead to a feeling of weakness and sometimes a feeling of pain in the muscles. But soon the period of fat burning will begin.
This results in the following patterns: the adaptation of the human body to emergencies, the production of ketone bodies and the burning of fat mass. Furthermore, protein degradation slows down.
If you follow the basic advice of experts, then you can lose from 0, 5 to 2, 5 kilos per week. The maximum period you can sit on a ketogenic diet is 3 weeks.
List of recommended and banned products
The main characteristic of this diet is that most of the diet will be foods high in protein. Below is a list of essential foods for ketone diet and those that are best avoided.
Recommended:
- Meat. Of course, it is the main source of protein and vitamins. It is better to eat poultry, cow, rabbit or pork.
- Fish. A real treasure, consisting of a huge amount of protein and polyunsaturated fatty acids. Suitable red fish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish must be either steamed or baked in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for cancer. Shrimp and oysters are well digested.
- Eggs. The richest substances are considered to be chicken and chicken.
- Nuts. You can add them to the main course and also use as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and high in fiber. But some of them are high in carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, vegetables.
- Fruit. Very restrictive. Only sour apples, grapefruit, oranges 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.
Forbidden:
- First, all kinds of confectionery products should be excluded: cakes, sweets, cookies.
- Sweet fruits. These include bananas, grapes, persimmons, mangoes.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Various types of grain.
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.
Weekly menu with keto diet
Based on the above recommended and forbidden foods, it is not difficult to put together a diet.
A weekly ketogenic diet can include meat of any kind, 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 a minimum of three main meals.
Keto diet, approximate weekly menu that can be easily selected from a template:
- Breakfast: any egg dish.
- Snacks: milk / protein shakes or nuts.
- Lunch: lean meat dish.
- Dinner: seafood in any form.
- Another dinner: fermented dairy products.