Girls today are offered many sophisticated ways to lose weight and dry the body. Often, none of these produce 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 that you will learn in this article.
History of the keto diet
Interesting fact, but at the beginning of the 20th century, children were treated for epileptic seizures through the ketone diet. Doctors noticed some changes in the boy's body. Body weight decreased and fat layer decreased. Later, the ketogenic diet gained success in medical practice and is used extensively in dietetics.
The keto diet is so named because of the molecules (ketone bodies) produced by the liver that act as an energy source. Since the intake of large amounts of carbohydrates in the body is limited, the nutrition system is based on obtaining energy from the fat mass.
You can use this method to lose weight right now. But you have to understand that nothing will work if you don't make an effort. It will be necessary to minimize carbohydrate-containing foods in the diet, and not to take protein and fats in exorbitant amounts.
The essence of the ketogenic diet
The nutritional system is based on the fact that a person limits the intake of carbohydrate foods, thereby practically eliminating his calorie intake. Proteins and fats can partially replace an energy source, but this will not be enough for the normal functioning of the body. As a result, there will be oil deposits.
What is the difference between the ketogenic diet and other protein-based weight loss ways? The diet is full of foods that contain vegetable oils, not animal fats.
The brain gets energy from glucose. If carbohydrates are completely excluded, he will have nothing to draw resources for a full life. A logical question then arises: Where will the brain then get enough energy from?
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, which causes the formation of ketone bodies. These metabolic products nourish the brain and keep it running smoothly.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. This is how the adaptation process begins.
classification
The ketogenic diet is divided into three types:
- Basis. It is more suitable for those who do not want to lead an active lifestyle and want to study sports. No additional carbohydrate supplementation is required.
- Aim. Designed for those who pioneer active training. This is a keto diet, the weekly menu of which requires the distribution of carbohydrates by the hour: on the eve and at the end of sports loads. Thus, the person will be more energetic and will not feel weakness.
- cyclical. It consists of the consumption of alternating carbohydrates in large and small volumes. It provides optimal level of glycogen preservation in muscle and liver tissues. A daily draining during the week contributes to the reduction of the fat layer.
Use
The most important advantage of this technique lies in obtaining the result quickly and with high quality. Within the scope of this program, body weight will begin to decrease from the second week of feeding.
The gradual disappearance of the fat layer will also become noticeable. The keto diet is indispensable for athletes who need to reduce adipose tissue without losing muscle mass.
It is worth noting another important advantage of such a power supply system. It is to reduce appetite. This effect can be explained by the decrease in the amount of insulin in the circulatory system. Because the foods on the keto diet are low in protein and fat, you can avoid the constant feeling of hunger and "wild" appetite.
Additional advantages of the ketogenic diet are the long-term preservation of the achieved effect and the absence of stress reactions of the body (available in other weight loss options).
After the completion of such a nutritional system, there is no slowdown in metabolism. Accordingly, the person will not start to regain the lost weight. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on the keto diet?
In no case should you try this method of losing weight for people with diabetes. Before starting a diet, be sure to assess the risk of side effects and study contraindications. You will also need to consult a doctor. The ketogenic diet should be carried out according to certain rules developed by modern doctors in different countries.
It is strictly prohibited to use in the following cases:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations in the work of the cardiovascular system of the body.
- In women: pregnancy and lactation period.
- Inflammation of the gallbladder: chronic or acute.
The ketone diet has some side effects and possible side effects. You also need to know them beforehand.
In the first seven days following the diet, the body goes through a restructuring process. Therefore, a person may experience a slight feeling of weakness, weakness and fatigue. This is due to a lack of carbohydrates.
You will also need to consume limited amounts of minerals, beneficial trace elements and vitamins. This can negatively affect important body processes and certain organs.
Doctors recommend taking vitamin complexes during the ketogenic diet. Remember that most animal fats contribute to increased bad cholesterol.
Advantages
Ketone nutrition program has the following positive features:
- Rapid weight loss. Here the individual characteristics of the organism play an important role. Sometimes it allows you to lose five pounds in just one week.
- A slight decrease in muscle mass. Weight loss occurs due to its fat-burning effect. It is fat that turns into energy.
- Eliminate the feeling of hunger. There are no low-calorie foods in this diet. But fast carbohydrates are also absent (they increase appetite).
- A tangible surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend on processing incoming carbohydrates.
Beverages
To quench your thirst, you can only drink these types of beverages while on the ketone diet:
- ordinary clean water;
- tea: black or green;
- coffee (necessarily unsweetened).
Additionally, but in small quantities, you can use coconut water, wine and cappuccino without glucose.
Can sweeteners be used?
The keto diet, whose weekly menu for women completely excludes carbohydrates, also prohibits sweets, which are so beloved by most of the fair sex. If you really want to pamper yourself, you should go cheat and use sweetener.
Sweeteners used directly do not affect the increase in blood sugar. However, it has negative effects on weight loss, creating and maintaining cravings for sweet foods. The most harmful sweeteners to avoid:
- honey;
- fructose;
- concentrated juice;
- agavi syrup;
- maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Negative features: the effect on the functioning of the kidneys and liver, the possibility of insulin resistance, the return of extra pounds.
For those who need sweets, it is recommended to use erythrol or stevia even during the diet. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But all at the same time increase appetite and gas formation, have a distinctive taste.
Adaptation stages of the body
A characteristic feature of the ketone diet is a very long adaptation period of the human body to a new diet.
The fair sex adapt for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is still more difficult for the strong half. Adaptation 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. Initially, the person feels normal.
In the first 2 days of the keto diet, the body consumes previously taken carbohydrates to get the required amount of energy. They entered the body even before it began to lose weight.
Difficulties for the body
It also gets harder, as all the previously accumulated carbohydrates have already been exhausted and the energy has to be sourced from somewhere. Therefore, the body begins to convert protein into glucose.
Thus, the human body enters a stressful state. At this time, it can pull protein from the muscle tissue, which leads to a feeling of weakness and sometimes a feeling of soreness in the muscles. But soon the era of direct burning of oil will begin.
From this comes the pattern: the adaptation of the human body to emergencies, the production of ketone bodies and the burning of fat mass. Also, the breakdown of proteins slows down.
If you follow the basic recommendations of experts, it is possible to lose from 0. 5 to 2. 5 kilograms per week. The maximum time you can sit on the ketogenic diet is 3 weeks.
List of Recommended and Prohibited Products
The main feature of this diet is that most of the diet is foods that contain a lot of protein. Below is a list of essential foods for the ketone diet and what to avoid.
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 trove of protein and polyunsaturated fatty acids. Suitable red fish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish should either be steamed or cooked in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crab. Prawns and oysters are well digested.
- Eggs. The richest trace elements are considered chicken and quail.
- Hazelnut. They can be added to main dishes and also used as a snack. For example walnuts, hazelnuts, almonds or peanuts.
- Vegetables. Of course, they're low in calories and high in fiber. But some contain too many carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. severely restrict. Only sour apples, grapefruits, oranges are allowed.
- Dairy products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can make cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Banned:
- First of all, various confectionery products should be completely excluded: cakes, sweets, cookies.
- Sweet fruits. These include bananas, grapes, dates, mangoes.
- Vegetables with a lot of carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Various grains.
It is recommended that you eat no more than 50 grams of carbohydrates per day. You should also drink plenty of fluids. At least 2 liters per day.
A weekly menu with the keto diet
Based on the recommended and prohibited foods above, it is not difficult to prepare a diet.
A one-week ketogenic diet can include all kinds of meat, fish, various seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and seasonings here.
It's important to remember that the ketone diet requires at least three main meals.
A keto diet, which is an approximate weekly menu that can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.