It is very popular among world stars of show business and among ordinary women. Keto diet.Few people know that it was originally used to treat epileptic seizures in children in the 20th century.A little later, doctors were able to discover that by following a keto diet, you can significantly reduce body fat volume.This method of losing weight is now 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 fortune Ketosis, i.e. the process of producing ketone bodies, which transport energy when there is a lack of glucose in the blood.In simple terms, it creates a diet that involves reducing sugar, forcing the body to obtain energy from fat reserves.
Eating chocolate improves mental and physical abilities.But included in it simple carbohydrates not only increase glucose levels, which can cause diabetes, but also contribute to it fat deposition in different parts of the body.If they are not supplied with food, the body begins to draw energy from its own reserves and actively absorb fats.
Ketones are produced by the liver from stored fats and are vital to the body.A similar condition is observed with complete refusal to eat.But if fasting is dangerous for health and life, the keto diet, on the contrary, is useful for obesity.This provides the body with the substances it needs to function fully.
Basic principles
The keto diet involves a complete elimination of simple and most complex carbohydrates.At the same time, the amount of fat consumed also increases.
Basic principles of the ketogenic diet:
- strict limitation of 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 should be at least 60%;
- it should contain 2 times more fat than protein;
- gradual entry and exit from the diet.
To lose weight, you must consume no more than 50 grams of carbohydrates daily.The emphasis is on fatty foods, with proteins in second place.
It is very important to maintain a drinking regime.If for a normal person 2 liters of liquid per day is enough, on a keto diet the volume increases to 3-4 liters.And 80% of the norm This is pure, still water.
The main types of keto diet
There are different variations of the ketogenic diet.It may involve a 1-day carbohydrate loading or, conversely, a severe restriction in your diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, which involves almost completely eliminating carbohydrates.It is worth remembering that you cannot completely exclude carbohydrates from your diet!Suitable for people who lead a sedentary lifestyle.
- Goal.Suitable for people who lead an active lifestyle and want to gain muscle mass.This type of diet allows the consumption of carbohydrates after training.It is important not to mindlessly consume carbohydrate-containing foods, but to set a personal norm at which one feels good health, mood and increased physical performance.
- Cyclical.This view Keto diet allows you to consume carbohydrates once a week.During this time, glycogen levels in muscle tissue are replenished.Suitable for bodybuilders and anyone who finds it difficult to give up carbohydrates.
Benefits of the Keto Diet
The indication for the keto diet is overweight. The weight decreases quite quickly in a week, you can lose up to 6 kg and reduce the size of your waist and hips.It also makes sense for people with epilepsy to follow the dietary rules, but only on the recommendation of the treating doctor.
Other advantages 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 miss out on skin-on chicken, sausages and pork.
Disadvantages of the keto diet
But the keto diet also has disadvantages:
- the diet becomes unbalanced, so regular medical examinations are required;
- An unpleasant smell of acetone may arise from the mouth, sweat and urine - this is a normal condition during the keto diet;
- Eating small amounts of fruits and vegetables can cause intestinal problems.
In the first week when the diet is changed, the diet is difficult to tolerate.Stress is possible for those with a sweet tooth.In this case, you should not follow a strict keto diet.You need to consume carbohydrates one day a week.
How to get started so as not to give up
The most important thing about the keto diet is a smooth transition.It is necessary in order to get used to a new diet and avoid stress on the body.Follow these guidelines to get into the state of ketosis:
- Don't give up carbohydrates right away.Start gradually and reduce the amount daily.Once you reach 50 grams, you can consider the diet has started.
- Make it a habit to drink a lot.Make sure you drink two glasses in the morning and 30 minutes before every meal.An hour after eating, two more glasses.Drink about 10 glasses of plain water between meals.Their norm is 4 liters per day
- Salt your food less.Get used to lightly salting your food in advance, or better yet, avoid it altogether.But you can also use spices without flavor enhancers.
- Avoid alcohol.Alcoholic drinks may only be drunk in small quantities on loading days.Remember that just 1 glass of beer will destroy the entire completed stage.
Prepare for the diet for about a week.Don't start cutting out carbs right away tomorrow.The 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.Prefer homemade chicken and beef.You can even eat pork, but it's best 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 your cholesterol levels.
- seafood.They are well absorbed by the body, make you feel full and curb your 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, improves digestion and normalizes bowel movements.Choose low-fat varieties 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.
- fruit and vegetables.Their number is limited.Potatoes, bananas, grapes and other sweet fruits are completely excluded.It's not often you can eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes and onions.
- Mushrooms.A very healthy product that helps burn fat.
Completely prohibited products:
- all kinds of grains;
- 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 casserole, toast with cheese | Minced chicken cutlets, stewed zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | avocado | Fish soufflé, green tea |
| 4 | Quark omelet, coffee | Beef stroganoff, ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato paste, salad, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken leg with spices, cucumber and cabbage salad | Toast with cheese | Chicken broth 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 |
For lunch you can eat boiled sausages;Salad complements this meat product.However, you need to choose high-quality sausages and it is best to prepare them yourself with a minimum of salt.
Length of time
The duration of the diet depends on your goals:
- 7 days is the minimum period during which you can lose 4-6 kg;
- 14 days – during this time you can lose up to 8 kg;
- 1 month is the optimal period during which you can lose up to 10 kg without harming your health;
- 3 months is the calculated maximum period 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 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 a maximum of 1-2 kg.
However, overweight people respond positively to the keto diet.They notice that up to 20 kg are lost in a month.The volume is noticeably reduced and general well-being improves.During the diet, the need for sweet foods decreases and the appetite becomes more moderate.
Sports nutrition products for the keto diet
To maintain muscle mass and health while on the keto diet, it is worth taking supplements such as Omega 3 and Omega 3-6-9, amino acids and BCAA.