It is very popular among world stars of show business and ordinary women. keto diet.Few people know that initially, in the 20th century, it was used to treat epileptic seizures in children.Some time later, doctors were able to establish that following a keto diet can significantly reduce the volume of body fat.Now this way 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 the attainment of wealth ketosis, that is, the process of producing energy-carrying keto bodies when there is a lack of glucose in the blood.In simple words, a diet is formed in which sugar is reduced, which forces the body to obtain energy from fat reserves.
Eating chocolate improves mental and physical abilities.But contained in it simple carbohydrates not only do they increase glucose levels, which can cause diabetes, but also contribute 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, actively absorbing fat.
Ketones are produced by the liver from stored fat and are vital to the body.A similar condition is observed with complete rejection of food.But if fasting is dangerous for health and life, the keto diet is, on the contrary, useful for obesity.In addition, the body receives substances necessary for full functioning.
Basic principles
The keto diet involves a complete rejection of simple carbohydrates and most complex ones.But at the same time, the amount of fat consumed also increases.
Basic principles of the ketogenic diet:
- strictly limiting 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 consumed fat should be at least 60%;
- there should be 2 times more fat than protein;
- gradual entry and exit from the diet.
To lose weight, you cannot consume more than 50 grams of carbohydrates per day.The main emphasis is on fatty foods, with proteins in second place.
It is very important to maintain a drinking regimen.If 2 liters of liquid per day is enough for an ordinary person, then with the keto diet its volume increases to 3-4 liters.And 80% of the norm this is clear, calm water.
The main types of keto diets
There are several variations of the ketogenic diet.It can involve 1 day of carb 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 implies 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.
- Target.Suitable for people who lead an active lifestyle and those who work to gain muscle mass.This type of diet allows the consumption of carbohydrates after training.It is important not to eat carbohydrate food recklessly, but to determine a personal norm in which good health, mood and increased physical abilities are experienced.
- Cyclic.This view keto diet allows you to carb up once a week.During this time, glycogen levels in muscle tissue are restored.Suitable for bodybuilders and those who have a hard time giving up carbohydrates.
Benefits of the keto diet
An indication for the keto diet is excess body weight. The weight disappears quite quickly in a week, you can lose up to 6 kg and reduce the size of the waist and hips.It is also useful to follow the dietary rules for people with epilepsy, but only on the recommendation of a doctor.
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.
Disadvantages of the keto diet
But there are also disadvantages of the keto diet:
- the diet becomes unbalanced, so it is necessary to undergo regular medical examinations;
- The unpleasant smell of acetone can appear from the mouth, sweat and urine - this is a normal state during the keto diet;
- Intestinal problems can arise from consuming small amounts of fruits and vegetables.
The diet is difficult to tolerate in the first week, when the way of eating changes.Stress is possible for those with a sweet tooth.In that case, you should not follow a strict keto diet.You have to give one day a week full of carbohydrates.
How to start so you don't give up
The most important thing in the keto diet is a smooth transition.It is necessary for getting used to a new diet and avoiding 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 per day.As soon as you reach the level of 50 grams, you can consider that the diet has begun.
- Get into the habit of drinking a lot.Be sure to drink 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.Learn 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 drink alcoholic beverages in small quantities only on filling days.Remember that just 1 glass of beer will undo the entire stage you have completed.
Prepare to 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 preference to domestic chicken and beef.You can even eat pork, but preferably without fat.
- A fish.An important product that saturates the body with amino acids and vitamins.You can eat any fish, but it should not be fried, so as not to increase the cholesterol level.
- Seafood.They are well absorbed by the body, give a feeling of satiety and suppress appetite.
- Eggs.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, they improve digestion and normalize stool.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 that you can eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes, and onions.
- Mushrooms.A very healthy product that helps burn fat.
Totally prohibited products:
- any type of cereal;
- Confectionery 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 foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish souffle, toast with cheese | Minced chicken cutlets, stewed zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish souffle, green tea |
| 4 | Omelet with cottage cheese, coffee | Beef Stroganoff, Ratatouille | Fresh low-fat cheese, kefir | Turkey in tomato paste, green salad, tea |
| 5 | Scrambled eggs with green beans | Baked chicken drumstick with spices, cucumber and cabbage salad | Toast with cheese | Chicken soup with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, cooked piece of meat | Nuts | Fish casserole, 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.
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 that counts 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, then she can lose weight by no more than 1-2 kg.
But obese people respond positively to the keto diet.They note that up to 20 kg can be lost in a month.The volume is noticeably reduced, and the general well-being improves.During the diet, the need for sweet food 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.