Today, girls are offered a lot of sophisticated ways to lose weight and dry the body. Often, none of this brings the desired effect. The best way to lose weight is to turn to proven methods approved by nutritionists. One of them is the keto diet, the menu of the week, reviews and useful tips which you will learn about in this article.
History of the keto diet
An interesting fact, but through the ketone diet in the early 20th century, children were being treated for seizures. Doctors have noticed some changes in the baby's body. His body weight decreased and the fat layer decreased. Subsequently, in medical practice, the ketogenic diet became successful and is used intensively in dietetics.
The keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as a source of energy. The nutritional system is based on obtaining energy from the fat mass, since the intake of a large amount of carbohydrates in the body is limited.
You can use this method to lose weight right now. But you should understand that if you don't make any effort, nothing will work. It will be necessary to minimize carbohydrate-containing foods in the diet and not to absorb proteins and fats in exorbitant quantities.
The essence of the ketogenic diet
The nutritional system is based on the fact that a person limits the intake of carbohydrate foods and thus practically eliminates the intake of calories. Proteins and fats can in part act 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's the difference between the ketogenic diet and other protein-based methods of losing weight? The diet is rich in foods containing vegetable fats, not animal fats.
The brain receives energy from glucose. If carbohydrates are completely excluded, he will have nothing to draw from 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, with no problem in maintaining stable functioning.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. Thus begins the adaptation process.
Classification
The ketogenic diet is divided into three types:
- Base. It is more suitable for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate reinforcement is required.
- Objective. Designed for those conducting active workouts. This is a keto diet, the weekly menu of which requires the distribution of carbohydrates by the hour: on the eve of sports loads and at the end of them. Then the person will be more energetic and will not feel lack of strength.
- Cyclic. It consists of the 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 one-day discharge during the week contributes to the fact that the fat layer is reduced.
Benefit
The main advantage of this technique lies in the timely and high-quality achievement of the result. Weight loss will start from the second week of nutrition under this program.
You will also notice the gradual disappearance of the fat layer. The keto diet is essential for athletes who, without losing muscle mass, need to reduce adipose tissue.
It is worth noting another important advantage of such a power system. It is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Since the food on the keto diet is low in protein and fat, you can avoid the problem of constant hunger and a "wild" appetite.
Additional benefits of the ketogenic diet are the long-term preservation of the effect obtained and the absence of stress reactions of the body (which is present with other weight loss options).
After the completion of such a nutritional system, there is no slowdown in the metabolism. As a result, a person will not begin to gain lost kilograms again. However, you shouldn't immediately increase the amount of carbohydrates on the menu.
Who doesn't follow the keto diet?
Under no circumstances should you try this method of losing weight for people suffering from diabetes. Be sure to assess the risk of side effects and study the 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 forbidden to use it if there are:
- Diseases of the kidneys, liver, thyroid and digestive system.
- Violations in the work of the cardiovascular system of the body.
- In women: period of pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible negative effects on the ketone diet. You also need to familiarize yourself with them beforehand.
In the first seven days following the diet, the body undergoes a restructuring process. Because of this, a person may experience a slight feeling of discomfort, weakness, and fatigue. This is due to the lack of carbohydrates.
You will also need to consume a limited amount of minerals, beneficial trace elements, and vitamins. This can adversely affect important bodily processes and some organs.
Doctors recommend taking vitamin complexes on a ketogenic diet. Don't forget that most animal fats contribute to bad cholesterol.
Benefits
The ketone nutrition program has the following positive features:
- Ready weight loss. Here the individual characteristics of the organism play an important role. Sometimes just a week will allow you to lose five kilograms.
- A slight decrease in muscle mass. Weight loss is carried out due to the fat burning effect. It is fat that is converted into energy.
- Eliminate the feeling of hunger. There are no low calorie foods on this diet. But there are no fast carbohydrates either (they increase appetite).
- A tangible surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on processing incoming carbohydrates.
Beverages
During a ketonic diet to quench your thirst, you can only drink these types of drinks:
- ordinary clean water;
- tea: black or green;
- coffee (necessarily sugar-free).
Also, but in small quantities, you can use glucose-free coconut water, wine and cappuccino.
Can sweeteners be used?
The keto diet, the menu of which for a week for women completely excludes carbohydrates, also prohibits sweets, which are so loved by many of the fair sex. If you really want to pamper yourself, you need to go for makeup and use sweeteners.
Sweeteners for direct use do not affect the increase in blood sugar. However, they have a negative effect on weight loss by forming and maintaining the desire 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 the functioning of the kidneys and liver, likelihood of insulin resistance, return of extra pounds.
For those who need sweets, even during a diet, the use of erythritol or stevia is recommended. These 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.
Stages of body adaptation
A feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fair sex fits for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is even more difficult for the strong 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 completely adapts and 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 taken carbohydrates. They entered the body even before it began to lose weight.
Difficulty for the body
In addition, it becomes more difficult, as all previously deposited carbohydrates have already been depleted and the energy must be brought somewhere. Therefore, the body begins to turn proteins into glucose.
Therefore, the human body enters a stressful situation. At this time, it can draw 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 during which fat is burned directly will begin.
From this derives the following scheme: the adaptation of the human body to emergency circumstances, the production of ketone bodies and the burning of fat mass. In addition, the breakdown of proteins slows down.
If you follow the basic recommendations of the experts, it is possible to lose 0. 5 to 2. 5 kilograms per week. The maximum period during which you can follow 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 consist of food with a lot of protein. Below is a list of essential foods for the ketone diet and which ones are best avoided.
Recommended:
- Meat. Of course, it is the main source of protein and vitamins. It is best to eat poultry, cow, rabbit or pork.
- A fish. A real treasure, consisting of a huge amount of proteins and polyunsaturated fatty acids. Suitable for red fish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish must be steamed or baked.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crab. Shrimp and oysters are well digested.
- Egg. The most enriched microelements are considered to be chicken and quail.
- Peanuts. They can be added to main dishes and also used as a snack. For example, walnut, hazelnut, almond or pistachio.
- Vegetables. They are obviously 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, orange are allowed.
- Dairy product. Don't neglect their use. They are rich in calcium, vitamins and minerals. You can cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Forbidden:
- First of all, various types of confectionery products must be completely excluded: cakes, sweets, biscuits.
- Sweet fruits. These include banana, grape, persimmon, mango.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Various types of cereals.
It is recommended that you eat no more than 50 grams of carbohydrates per day. You also need to drink plenty of fluids. At least 2 liters per day.
Menu for a week on a keto diet
Based on the above recommended and prohibited foods, compiling a diet is not difficult.
A ketogenic diet for a week can include any kind of meat, fish, various types of seafood, dairy products, eggs, unsweetened fruit, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and spices here.
It is important to remember that the ketone diet requires a minimum of three main meals.
A keto diet, an approximate menu for a week of which can be easily selected from a model:
- Breakfast: any egg dish.
- Snack: milk / protein or nut smoothie.
- Lunch: a plate of lean meat.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.