Today, girls are offered many sophisticated ways to lose weight and dry out the body. Often, none of this has the desired effect. The best way to lose weight is to use proven, nutritionist-approved methods. One of them is the ketogenic diet, the menu of the week, reviews and helpful tips which you will learn about in this article.
History of the ketogenic diet
An interesting fact, but through the keto diet in the early 20th century, children were treated for epileptic seizures. Doctors noticed some changes in the child's body. Your body weight has decreased and the fat layer has decreased. Subsequently, in medical practice, the ketogenic diet was successful and is intensively used in dietetics.
The ketogenic diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as a source of energy. The nutrition system is based on obtaining energy from fat mass, as the intake of a large amount of carbohydrates in the body is limited.
You can use this method of losing weight now. But you must understand that if you don't make any effort, nothing will work. It will be necessary to reduce foods containing carbohydrates in the diet to a minimum and not absorb proteins and fats in exorbitant amounts.
The essence of the ketogenic diet
The nutrition system is based on the fact that a person limits the intake of foods with carbohydrates and thus practically eliminates the intake of calories. Proteins and fats can act in part as a substitute for an energy source, but this will not be sufficient for the normal functioning of the body. As a result, fat deposits 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 plant fats, not animal fats.
The brain gets energy from glucose. If carbohydrates are completely excluded, he will have nothing to draw on for a full life. So 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 any problems to maintain its stable functioning.
If the body needs carbohydrates, it extracts glycogen from the muscles and liver. This is how the adaptation process begins.
Classification
The ketogenic diet is divided into three types:
- baseIt is more suitable for those who do not want to lead an active lifestyle and undergo sports training. No additional carb boosters are needed.
- Target. Designed for those who lead active workouts. This is a ketogenic diet, whose weekly menu requires the distribution of carbohydrates by the hour: on the eve 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 volumes. It ensures the maintenance of an optimal level of glycogen in the tissues of the muscles and liver. A flush of one day during the week helps to make the layer of fat smaller.
To benefit
The main advantage of this technique lies in the fast and high quality of the result. The decrease in body weight will start from the second week of nutrition under this program.
The gradual disappearance of the fat layer will also become noticeable. The ketogenic 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's to reduce your appetite. This effect can be explained by the decrease in the amount of insulin in the circulatory system. Since the ketogenic diet foods are low in protein and fat, you can avoid the problem of constant hunger and "uncontrolled" appetite.
Additional advantages of the ketogenic diet are the long-term preservation of the effect obtained and the absence of the body's stress reactions (which is present in other weight loss options).
Upon completion of such a system of nutrition, there is no slowdown in metabolism. Thus, a person will not start to gain the lost pounds again. However, you shouldn't immediately increase the amount of carbs on the menu.
Who is not on the ketogenic diet?
In no case should you try this weight loss method for people suffering from diabetes. Be sure to assess the risk of side effects and study contraindications before starting a diet. You will also need to see a doctor. The ketogenic diet must be carried out according to certain rules developed by modern doctors in different countries.
It is strictly prohibited to use it if there is:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations in the work of the cardiovascular system of the body.
- In women: period of pregnancy and breastfeeding.
- Gallbladder inflammation: chronic or acute.
There are some side effects and possible adverse effects on the keto diet. You also need to familiarize yourself with them in advance.
In the first seven days of following 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 the lack of carbohydrates.
You will also have to consume a limited amount of minerals, beneficial trace elements and vitamins. This can negatively affect important body processes and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Don't forget that most animal fats contribute to an increase in bad cholesterol.
Benefits
The keto nutrition program has the following positive features:
- Immediate weight loss. Here the individual characteristics of the organism play an important role. Sometimes just a week will allow you to lose five pounds.
- A slight decrease in muscle mass. Weight loss is carried out due to the fat burning effect. It is the 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 your appetite).
- A tangible surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend on processing incoming carbohydrates.
Drinks
While on a keto diet to quench your thirst, you can only drink these types of drinks:
- common clean water;
- tea: black or green;
- coffee (necessarily unsweetened).
In addition, but in small amounts, you can use coconut water, wine and glucose-free cappuccino.
Can sweeteners be used?
The ketogenic diet, whose week-long menu for women completely excludes carbs, also bans sweets, so beloved by many of the fair sex. If you really want to pamper yourself, you have to go the trick and use sweeteners.
Direct use sweeteners do not affect the rise in blood sugar. However, they have a negative effect on weight loss, forming and maintaining the craving for sweet foods. The most harmful sweeteners to avoid:
- Honey;
- fructose;
- concentrated fruit juice;
- agave syrup;
- Maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Negative characteristics: impact on kidney and liver function, likelihood of insulin resistance, return of extra pounds.
For those who need sweets, even while on a diet, the use of erythrol or stevia is recommended. 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.
Adaptation stages of the body
A characteristic of the keto 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 ketogenic diet, whose weekly menu for men is more nutritious, is even harder for the stronger half. Adaptation in men is 7 days or more. This period is considered the most difficult.
Already on the 8th day of the diet, the human body adapts and fully recovers. Initially, the person feels normal.
In the first 2 days of the ketogenic diet, to obtain the necessary amount of energy, the body consumes previously ingested carbohydrates. They entered the body even before it started to lose weight.
Difficulties for the body
In addition, it becomes more difficult as all the previously deposited carbohydrates have already been depleted and the energy must be taken somewhere. Therefore, the body starts to process protein into glucose.
Thus, the human body enters a stressful situation. At this time, it can extract proteins from the muscle tissue, which will lead to a feeling of weakness and sometimes a feeling of pain in the muscles. But soon the period during which fat is directly burned will begin.
Hence the following pattern: the adaptation of the human body to emergency circumstances, the production of ketone bodies and the burning of fat mass. In addition, protein breakdown decreases.
If you follow the basic recommendations of experts, it is possible to lose 0. 5 to 2. 5 kg per week. The maximum period you can sit on a ketogenic diet is 3 weeks.
List of Recommended and Prohibited Products
The main feature of this diet is that most of the diet will be high-protein foods. Below is a list of essential foods for the keto diet and those to avoid.
Recommended:
- Me at. Of course, it is the main source of protein and vitamins. It is better to eat poultry, beef, rabbit or pork.
- A fish. A real treasure, made up of a huge amount of proteins and polyunsaturated fatty acids. Suitable redfish, herring, cod, capelin, halibut, tuna and halibut. Remember that meat and fish should be steamed or baked in the oven.
- Various seafood. For example, mussels or squid rich in protein. Also suitable for crab. Shrimps and oysters are well digested.
- Eggs. The most enriched microelements are considered chicken and quail.
- Nuts. They can be added to main dishes and also used as a snack. For example, walnut, hazelnut, almond or pistachio.
- Vegetables. Of course, they are low in calories and high in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. Restrict strongly. Only sour apple, grapefruit and orange are allowed.
- Dairy products. Do not neglect its use. They are rich in calcium, vitamins and minerals. You can cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Prohibited:
- First of all, various types of confectionery products should be completely excluded: cakes, sweets, cookies.
- Sweet fruits. These include banana, grapes, persimmon, mango.
- Vegetables with lots of carbohydrates. They are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Various types of cereals.
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 a day.
Menu for a week with a ketogenic diet
Based on the recommended and prohibited foods above, compiling a diet is not difficult.
A ketogenic diet for a week can include meat of any kind, fish, various types of seafood, dairy, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and spices here.
It is important to remember that the keto diet requires a minimum of three main meals.
A keto diet, an approximate menu for a week that can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: a plate of lean meat.
- Dinner: seafood in any form.
- Second dinner: fermented dairy product.