Today, girls are offered many sophisticated ways to lose weight and dry the body. Often none of this has 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 for the week, reviews and useful tips that you will learn about in this article.
History of the Keto Diet
Interesting fact, but the ketone diet in the early 1900's treated children for seizures. Doctors noticed some changes in the child's body. His body weight has decreased and the layer of fat has decreased. As a result, the ketogenic diet has become established in medical practice and is used extensively in dietetics.
The keto diet owes its name to the molecules (ketone bodies) produced by the liver that serve as a source of energy. The nutritional system is based on obtaining energy from fat mass, since the absorption of a large amount of carbohydrates in the body is limited.
You can use this weight loss method right away. But you should understand that nothing works unless you make an effort. It will be necessary to reduce carbohydrate-containing foods in the diet to a minimum, and not to consume proteins and fats in exorbitant amounts.
The essence of the ketogenic diet
The nutritional system is based on the fact that a person restricts the intake of carbohydrate-containing foods, thereby practically eliminating the intake of calories. Proteins and fats can partially serve as a substitute for an energy source, but this will not be enough 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 weight loss methods? The diet is full of foods that contain vegetable fats, not animal fats.
The brain gets energy from glucose. If carbohydrates are completely excluded, he no longer has any resources to draw from for a fulfilling life. Then a logical question arises: Where does the brain get enough energy from in this case?
If there is a lack of carbohydrates in the diet, the liver is actively involved. It breaks down fats into fatty acids and produces glycerol, which leads to the formation of ketone bodies. These metabolites nourish the brain without problems maintaining its stable function.
When the body needs carbohydrates, it pulls glycogen from the muscles and liver. This is how the adjustment process begins.
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 do sports training. No additional carbohydrate boost is required.
- Aim. Designed for those leading 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. So the person will be more energetic and will not feel a lack of strength.
- cyclic. It consists in the alternating intake of carbohydrates in large and small quantities. Maintains optimal glycogen levels in muscle and liver tissue. One day of relief during the week will help reduce the fat layer.
To use
The decisive advantage of this technique lies in the timely and high-quality achievement of the result. Body weight loss begins from the second week of feeding on this program.
The gradual disappearance of the fat layer is also noticeable. The keto diet is essential for athletes who need to shed fatty tissue without losing muscle mass.
It is worth mentioning another important advantage of such a power supply system. It is said to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Since the foods on the keto diet are low in protein and fat, you can avoid the problem of constant hunger pangs and "crazy" appetites.
Other advantages of the ketogenic diet are the long-term preservation of the achieved effect and the absence of stress reactions from the body (which is the case with other weight loss options).
After completing such a nutritional system, there is no slowdown in metabolism. Accordingly, a person will not begin to regain the lost kilograms. However, you should not immediately increase the amount of carbohydrates in the menu.
Who isn't on the keto diet?
In no case should you try this method of losing weight for people with diabetes. Be sure to assess the risk of side effects and study contraindications before starting any diet. You must also consult 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 when:
- Diseases of the kidneys, liver, thyroid and digestive system.
- Violations in the work of the body's cardiovascular system.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible side effects to the ketone diet. You also need to familiarize yourself with them beforehand.
In the first seven days after the diet, the body goes through 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 also need to consume a limited amount of minerals, useful trace elements and vitamins. This can 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 ketone diet program has the following positive characteristics:
- Instant Weight Loss. Here the individual characteristics of the organism play an important role. Sometimes you can lose five kilograms in just one week.
- A slight decrease in muscle mass. Weight loss occurs 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 noticeable boost of energy, vitality and strength. Ketosis converts energy from stored fat. The body doesn't spend it processing incoming carbohydrates.
beverages
While on a keto diet to quench your thirst, you are only allowed to drink these types of beverages:
- ordinary clean water;
- tea: black or green;
- Coffee (absolutely without sugar).
Additionally, but in small amounts, you can use coconut water, wine and cappuccino without glucose.
Can sweeteners be used?
The keto diet, whose menu for a week completely excludes carbohydrates for women, also bans sweets, which are so loved by many of the fair sex. If you really want to spoil yourself, you have to resort to the trick and use sweeteners.
Sweeteners for direct application have no effect on the increase in blood sugar. However, they negatively affect weight loss, form and maintain cravings 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 have relatively harmful properties similar to white sugar. Negative features: effects on the functioning of the kidneys and liver, the likelihood of insulin resistance, the return of extra pounds.
If you also need sweets during a diet, we recommend the use of Erythrol or Stevia. 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 feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fair sex adapts at least 5 days. The keto diet, which has a more nutritious weekly menu for men, is struggling even harder for the strong half. The adjustment in males is 7 days or more. This period is considered the most difficult.
Already on the 8th day of the diet, the human body fully adapts and recovers. At first, the person feels normal.
During the first 2 days of the keto diet, the body uses previously ingested carbohydrates to obtain the required amount of energy. They entered the body even before it began to lose weight.
difficulties for the body
In addition, it becomes more difficult because all previously stored carbohydrates have already been used up and energy has to be supplied somewhere. Therefore, the body begins to process protein into glucose.
This puts the human body in a stressful situation. At this point, it can pull protein from muscle tissue, causing weakness and sometimes pain in the muscles. But soon the time begins when fat is burned directly.
From this, the following pattern emerges: the adaptation of the human body to emergency situations, 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 from experts, you can lose anywhere from 0. 5 to 2. 5 kilograms per week. The maximum period you can stay on a ketogenic diet is 3 weeks.
List of recommended and prohibited products
The main feature of this diet is that the bulk of the diet will be foods high in protein. Below is a list of the most important foods for the keto diet and those that are best avoided.
Recommended:
- Meat. Of course, it is the main source of protein and vitamins. It is better to eat poultry, cow, rabbit or pork.
- A fish. A real treasure, consisting of an enormous amount of protein and polyunsaturated fatty acids. Suitable for redfish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish must be either steamed or baked in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crabs. Shrimp and oysters are easy to digest.
- eggs. The most enriched microelements are considered chicken and quail.
- Nuts. They can be added to main courses 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 and greens.
- Fruit. Limit severely. Only sour apple, grapefruit, orange are allowed.
- Dairy products. 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, different types of confectionery should be completely excluded: cakes, candies, cookies.
- sweet fruits. These include banana, grapes, persimmon, mango.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- bakery products.
- Different types of grain.
It is recommended not to consume 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
Composing a diet based on the above recommended and forbidden foods is not difficult.
A ketogenic diet for a week can include meat of any kind, fish, various types of seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and spices here.
It's important to remember that the keto diet requires at least three main meals.
A keto diet, an approximate menu for a week, easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: a lean meat dish.
- Dinner: Seafood in any form.
- Second dinner: fermented milk product.