It is very popular among world showbiz stars and ordinary women. keto diet.Few people know that initially, in the 20th century, it was used to treat epileptic seizures in children.Soon after, doctors were able to establish that by adhering to a keto diet you can significantly reduce the volume 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 get a fortune ketosis, that is, the process of producing ketone bodies that transport energy when there is a lack of glucose in the blood.Simply put, an eating style is formed in which sugar is reduced, forcing the body to obtain energy from fat reserves.
Eating chocolate improves mental and physical abilities.But contained in it simple carbohydrates they not only increase glucose levels, which can cause diabetes, but also contribute to its development fat deposition on different parts of the body.If they do not receive food, the body will begin to draw 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, the keto diet, on the contrary, is useful against obesity.With it, the body receives the substances necessary for full functioning.
Basic principles
The keto diet involves the 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;
- reduce the amount of sugar, salt and starch consumed;
- moderate physical activity;
- compliance with the alcohol consumption regime;
- the percentage of fat consumed 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 can consume no more than 50 grams of carbohydrates per day.The main emphasis is on fatty foods, with protein in second place.
It is very important to maintain an alcohol consumption regime.If 2 liters of fluid per day is enough for an ordinary person, on 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 limit the diet.
Here are the main types of keto diets:
- Norm.This is the most common way to lose weight, implying an 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 increase muscle mass.This type of diet allows the consumption of carbohydrates after workouts.It is important not to mindlessly eat carbohydrate foods, but to determine a personal norm according to which you experience good health, mood and increased physical capabilities.
- Cyclic.This vision keto diet allows you to carb load 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 quite quickly in a week, you can lose up to 6 kg and reduce the size of the waist and hips.It is useful to follow the nutritional rules also for people with epilepsy, but only on the advice of the treating 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 skin-on chicken, sausages and pork.
Cons of the keto diet
But there are also disadvantages to the keto diet:
- the diet becomes unbalanced, so it is necessary to undergo regular medical examinations;
- An unpleasant smell of acetone may appear from the mouth, sweat and urine: this is a normal condition during the keto diet;
- Intestinal problems may occur from consuming 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 adhere to a strict keto diet.You need to give a carbohydrate load one day a week.
How to start so you don't give up
The most important thing in the keto diet is a gradual 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 daily amount.As soon as you reach the 50 gram level, you can consider the diet started.
- 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.Practice salting your food lightly beforehand, 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 cancel the entire stage you have completed.
Be prepared to diet for about a week.Don't start tomorrow by immediately giving up carbs.The entrance 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 homemade chicken and beef.You can also 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, so as not to increase cholesterol levels.
- Seafood.They are well absorbed by the body, give a feeling of fullness and curb appetite.
- Egg.This product is rich in minerals and vitamins and is also a source of protein.Be sure to include boiled chicken or poultry quail eggs in your diet.
- Fermented milk products.Rich in proteins and calcium, it improves digestion and normalizes stools.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 eat grapefruits and apples, but vegetables include zucchini, cucumbers, tomatoes and onions.
- Mushrooms.A very healthy product that helps burn fat.
Completely prohibited products:
- any type of cereal;
- sweets and baked goods;
- sugar;
- legumes;
- corn;
- carbonated drinks.
Example menu
| Day | Breakfast | Lunch | Afternoon snack | Dinner |
1 |
Cucumber salad, 2 hard-boiled eggs | Beef in foil, black tea | Baked cheesecake | Boiled fish, tea |
| 2 | Fish soufflé, toasted bread with cheese | Chopped chicken cutlets, stewed zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | Avocado | Fish soufflé, green tea |
| 4 | Curd omelette, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, lettuce, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken leg with seasonings, cucumber and cabbage salad | Toast with cheese | Chicken broth with meat |
| 6 | Baked cheesecake, kefir | Caesar salad, boiled piece of meat | Nuts | Fish casserole, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with sauce and courgettes | Avocado | Grilled fish |
For lunch you can eat boiled sausages;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 period you can lose up to 8 kg;
- 1 month is the optimal 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 - 20 kg.
Results of the keto diet
The result depends on the individual characteristics of the body and the amount of excess weight.The more there is, 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 up to a maximum of 1-2 kg.
But obese people respond positively to the keto diet.They note that in a month they lose up to 20 kg.Volumes are significantly reduced and general well-being improves.During the diet, the need for sweet foods decreases and appetite becomes moderate.
Sports nutrition products for the keto diet
To maintain muscle mass and health while on the keto diet, it is worth consuming supplements such as Omega 3 and Omega 3-6-9, amino acids and BCAAs.