It is very popular among world show business stars and ordinary women. keto diet.Few people know that initially, in the 20th century, it was used to treat epileptic seizures in children.A little later, doctors managed to establish that by adhering to a keto diet, it is possible to significantly reduce the volume of body fat.Now, this weight loss method is one of the most effective and safe for your health.
What is the keto diet
Keto diet has other names: ketogenic.Its essence is to achieve a fortune ketosis, that is, the process of producing ketone bodies that transport energy when there is a lack of glucose in the blood.In simple words, a eating style 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 increases glucose levels, which can cause diabetes, but also contributes to fat deposition in different parts of the body.If they do not receive food, the body will begin to extract energy from its own reserves, actively absorbing fats.
Ketones are produced by the liver from stored fats and are vital to the body.A similar condition is observed with complete refusal of food.But if fasting is dangerous for health and life, then the keto diet, on the contrary, is useful for obesity.With it, the body receives the substances necessary for full functioning.
Basic principles
The keto diet involves a complete rejection of simple and most complex carbohydrates.But at the same time, the amount of fat consumed increases.
Basic principles of the ketogenic diet:
- strictly limit 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 must be at least 60%;
- there should be 2 times more fat than protein;
- gradual entry and exit from the diet.
To lose weight, you can consume no 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 an alcohol drinking regime.If for an average 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 pure, 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 limiting your diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, implying an almost complete rejection of carbohydrates.It's 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 work on gaining muscle mass.This type of diet allows the consumption of carbohydrates after training.It is important not to mindlessly eat carbohydrate foods, but to determine a personal norm at which a person will experience good health, mood and increased physical abilities.
- Cyclic.This vision keto diet allows you to load up on carbs once a week.During this period, glycogen levels in muscle tissue are replenished.Suitable for bodybuilders and those who have difficulty giving up carbohydrates.
Pros of the keto diet
The indication for the keto diet is excess body weight. Weight decreases 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 skin-on chicken, sausage and pork.
Cons of the keto diet
But there are also disadvantages to the keto diet:
- the diet becomes unbalanced, which is why it is necessary to undergo regular medical examinations;
- An unpleasant odor of acetone may appear in the mouth, sweat and urine - this is a normal condition during the keto diet;
- Intestinal problems may occur due to the consumption of small amounts of fruits and vegetables.
The diet is difficult to tolerate in 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 give yourself one day a week of carb loading.
How to start so you don't give up
The most important thing on the keto diet is a smooth transition.It is necessary to get used to a new diet and avoid stress on the body.To enter a state of ketosis, follow these guidelines:
- Don't give up carbs right away.Start gradually, reducing the amount daily.Once you reach the 50-gram level, you can consider that the diet has begun.
- Instill the habit of drinking a lot.Make sure you 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 per day
- Salt your food less.Train yourself in advance to lightly salt your food or, better yet, avoid it altogether.But you can use seasonings without flavor enhancers.
- Avoid alcohol.You can drink alcoholic beverages in small quantities only on loading days.Remember that just 1 glass of beer will nullify the entire step you completed.
Prepare for the diet for about a week.Don't start tomorrow by immediately giving up carbs.Entry should be gentle 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 shouldn't fry it to avoid increasing your cholesterol levels.
- Seafood.They are well absorbed by the body, provide 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 in your diet.
- Fermented dairy products.Rich in protein and calcium, it improves digestion and normalizes 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 grapefruits and apples, but vegetables include zucchini, cucumbers, tomatoes and onions.
- Mushrooms.A very healthy product that helps burn fat.
Totally prohibited products:
- any types of cereals;
- confectionery and bakery products;
- sugar;
- legumes;
- corn;
- carbonated drinks.
Sample menu
| Day | Breakfast | Lunch | Afternoon snack | To have lunch |
1 |
Cucumber salad, 2 boiled eggs | Meat baked in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish soufflé, toast with cheese | Minced chicken cutlets, boiled zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish soufflé, green tea |
| 4 | Cottage cheese omelette, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, lettuce, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken drumstick with seasonings, cucumber and cabbage salad | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, piece of cooked meat | Nuts | Fish casserole, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with sauce and zucchini | Avocado | Grilled fish |
You can eat boiled 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 from 4 to 6 kg;
- 14 days – during this period you can lose up to 8 kg;
- 1 month is the ideal period that allows you to lose up to 10 kg without harm to your health;
- 3 months is the maximum period calculated for those who want to lose 15 to 20 kg.
Keto Diet Results
The result depends on the individual characteristics of the body and the amount of excess weight.The more, 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 weight by a maximum of 1-2 kg.
But obese people respond positively to the keto diet.They note that up to 20 kg are lost in one month.Volumes are noticeably 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.