Nowadays, girls are offered many sophisticated ways to lose weight and dry the body. Usually, none of these have the desired effect. The best way to lose weight is to switch to proven methods and approved by nutritionists. One of them is the keto diet, menu of the week, reviews and related tips that you will learn in this article.
History of the keto diet
An interesting fact, but through the ketone diet in the early 20th century, children were treated for epileptic seizures. Doctors noticed a number of changes in the child's body. His body weight has decreased and the fat layer has also decreased. Later, in medical practice, the ketogenic diet achieved success and became widely used in the diet.
The keto diet is so named because the molecules (ketone bodies) are produced by the liver and act as an energy source. The nutritional system is based on obtaining energy from fat mass, because the absorption of large amounts of carbohydrates into the body is limited.
You can apply this weight loss method right now. But you should understand that if you don't put in the effort, nothing will come of it. It will be necessary to reduce carbohydrate foods to a minimum in the diet, and not to consume proteins and fats in exorbitant quantities.
The essence of the ketogenic diet
The nutritional system is based on the fact that a person restricts the intake of carbohydrate-containing foods and thereby practically eliminates the intake of calories from the body. Protein and fat can partially substitute for energy, but this will not be enough for the body's normal functioning. As a result, the fat accumulation will be involved.
What is the difference between the ketogenic diet and other protein-based ways of losing weight? The diet is full of foods containing vegetable fat, not using animal fat.
The brain gets energy from glucose. If carbohydrates are completely excluded, then he will have nothing to draw resources from to lead a full life. Then a logical question arises: in this case, where will the brain get enough 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, which leads to the formation of ketone bodies. These metabolic products feed the brain without any problems to maintain its stable functioning.
If the body needs carbohydrates, it takes glycogen from the muscles and liver. This is how the adaptation process begins.
Classify
The ketogenic diet is divided into three categories:
- Base. It is more suitable for those who do not want to lead an active lifestyle and undergo sports training. No need for extra carbohydrates.
- Target. Designed for those leading active workouts. This is a keto diet, the weekly menu requires an hourly distribution of carbohydrates: before exercise and at the end of them. So the person will be more energetic and not feel underpowered.
- By cycle. It involves alternating consumption of carbohydrates in large and small amounts. Ensures maintenance of optimal glycogen levels in muscle tissues and liver. Being inactive one day a week contributes to a smaller layer of fat.
Welfare
The main advantage of this technique lies in the rapidity and high quality of the results. Weight loss will begin from the second week of this program of nutrition.
The gradual disappearance of the fat layer will also become noticeable. The keto diet is indispensable for athletes who, without losing muscle mass, need to lose fat tissue.
It should be noted another important advantage of such a power supply system. It is reduced appetite. This effect could be explained by a decrease in the amount of insulin in the circulatory system. Because foods on the keto diet are low in protein and fat, you can avoid constant hunger and "wild" cravings.
The added advantage of the ketogenic diet is the long-term maintenance of the resulting effect and the absence of the body's stress response (this is available with other weight loss options).
After completing such a nutritional system, there is no slowdown in metabolism. Accordingly, a person will not begin to gain back the lost kilograms. However, you should not immediately increase the amount of carbohydrates in the menu.
Who isn't on a keto diet?
Under no circumstances should you try this diabetes weight loss method. Be sure to assess the risk of side effects and study contraindications before starting the diet. You will also need to consult your doctor. The ketogenic diet must be followed 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.
- Violation in the work of the cardiovascular system of the body.
- In women: pregnancy and lactation.
- Cholecystitis: chronic or acute.
There are a number of possible side effects and side effects to the ketone diet. You also need to familiarize yourself with them first.
During the first seven days of following the diet, the body undergoes a restructuring process. Because of this, a person may experience slight discomfort, weakness, and fatigue. This is due to a lack of carbohydrates.
You will also have to consume limited amounts of beneficial minerals, trace elements and vitamins. This can adversely affect vital body processes and some organs.
Doctors recommend taking vitamin complexes on a ketogenic diet. Don't forget that most animal fats contribute to high levels of bad cholesterol.
Favorable
The ketogenic nutrition program has the following positive characteristics:
- Lose weight quickly. Here the individual characteristics of the organism play an important role. Sometimes in just a week you can lose 5 kg.
- Slight decrease in muscle mass. Weight loss is achieved due to the fat burning effect. It is fat that is converted into energy.
- Eliminate hunger. There are no low-calorie foods in this diet. But also no fast carbohydrates (they increase cravings).
- A visible surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on carbohydrate processing.
Drinks
While on a ketogenic diet to quench your thirst, you can only drink the following beverages:
- ordinary clean water;
- tea: black or green;
- coffee (necessarily without sugar).
Alternatively, but in small quantities, you can use glucose-free coconut water, wine, and cappuccino.
Can sweeteners be used?
The keto diet, a one-week menu for women that completely excludes carbohydrates and bans sweets, is loved by many women. If you really want to pamper yourself, you have to go for the trick and use sweeteners.
Direct use of sweeteners has no effect on blood sugar spikes. However, they have the effect of losing weight, forming and maintaining sweet cravings. The most harmful sweeteners to avoid:
- honey;
- fructose;
- fruit juice concentrate;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they have relatively similar harmful properties to white sugar. Negative features: impact on kidney and liver activity, insulin resistance, weight gain again.
For those who need sweets, even during the diet, it is recommended to use 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 form gas, which has a characteristic taste.
Stages of body adaptation
A characteristic feature of the ketogenic diet is a very long time for the human body to adapt to a new diet.
The fair sex acclimatizes in as little as 5 days. The keto diet has a weekly menu for men that is more nutritious, but for men it is still more difficult. The acclimatization in men is 7 days or more. This stage is considered the most difficult.
By the 8th day of the diet, the human body has fully adapted and recovered. At first, the person feels fine.
During the first 2 days of the keto diet, to get the necessary energy, the body will consume the previously taken carbohydrates. They entered the body even before he started to lose weight.
Difficulty for the body
Moreover, it becomes more difficult, since all previously deposited carbohydrates are exhausted and energy has to be obtained somewhere. As a result, the body begins to process protein into glucose.
As a result, the human body falls into a state of stress. At this point, he can draw protein from the muscle tissues, which will lead to a feeling of weakness, and sometimes pain, in the muscles. But soon begins the phase where fat is burned directly.
This leads to the following model: adaptation of the human body to emergency situations, the production of ketone bodies and the burning of fat mass. Furthermore, the breakdown of proteins is slowed down.
If you follow the basic recommendations of experts, then you can lose from 0. 5 to 2. 5 kg per week. The maximum period that you can follow the ketogenic diet is 3 weeks.
List of recommended and prohibited products
The main feature of this diet is that most of the diet will be foods high in protein. Here is a list of foods that are essential for the ketone diet and which are best avoided.
Encourage:
- Meat. Of course, it is the main source of protein and vitamins. It is better to eat poultry, beef, rabbit or pig meat.
- A fish. A real treasure, consisting of a large amount of protein and polyunsaturated fatty acids. Suitable red fish, herring, cod, capelin, halibut, tuna and halibut. Remember that meat and fish must be steamed or grilled in the oven.
- Types of seafood. For example, mussels or squid are rich in protein. Also suitable for crabs. Shrimp and oysters are well digested.
- Egg. The most enriched trace elements are considered chicken and quail.
- Nuts. They can be added to main dishes, and also used as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetable. Of course, they are low in calories and high in fiber. But some of them contain a lot of carbohydrates. Should eat cabbage, zucchini, cucumber, radish, spinach, lettuce, green vegetables.
- Fruit. Strong restriction. Only sour apples, grapefruits, oranges can be used.
- Dairy products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can cottage cheese, unsweetened yogurt, cottage cheese, low-fat kefir.
Ban:
- First of all, confectionery should be completely excluded: cakes, candies, cookies.
- Sweet fruit. These include bananas, grapes, persimmons, and mangoes.
- Vegetables have too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Grains.
It is not recommended to eat more than 50 grams of carbohydrates per day. You also need to drink lots of water. At least 2 liters per day.
Menu for a week with the keto diet
Based on the recommended and prohibited foods above, compiling a diet is not difficult.
The one week ketogenic diet can include meat of any kind, fish, seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oils, spices and seasonings here.
It's important to remember that the ketogenic diet requires a minimum of three main meals.
The keto diet, an approximate menu for a week in which it is easy to choose from a sample:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: a lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented dairy product.