Ketogenic diet: principle, benefits and harms, rules, list of products, menu.

The use of a variety of diets makes the body acquire a slimmer shape and better physical condition.Let's know the application of the ketogenic diet and the foods that are needed.

Thin, shapeless girls are being replaced by beauties with sculpted bodies and toned muscles.They are now considered the standard of female beauty.To achieve such a result and become similar to the current ideal, training and proper nutrition alone are not enough.It is worth taking advantage of the specific eating style that the ketogenic diet is based on.

The principle of the keto diet.

The dietary basis for this diet is a nutrition method that turns the body into a fat burning apparatus.

ketogenic dietIt involves consuming a minimum of carbohydrates, which reduce the amount of glucose and provide short-term energy.And when the body feels its lack, it will find an alternative to continue producing energy.This replacement will be ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, we switch the body to lipolysis, which breaks down fats.The principle of the diet is based on the body surviving without consuming carbohydrates and entering a state of ketosis.For those trying to lose weight, this is a great opportunity to get a sculpted and toned body.

There is a similar concept: ketoacidosis.This is a pathological condition that leads to an imbalance in the acid-base balance, as well as death.You should not compare them or even confuse them.

Contraindications of the ketogenic diet

Everything related to sudden changes in the body is not considered suitable for people who have health problems.

Its use is contraindicated:

• Pregnant.
• Nursing mothers.
• Adolescents under 18 years of age.
• People with problems of the gastrointestinal tract, heart and urinary system.
• For diabetes mellitus.

Any diet requires consultation with a doctor and a complete medical examination.The ketogenic diet will be no exception:

• If there is any disturbance in the body, ketoacidosis may occur instead of ketosis, which will further worsen the person's condition and may even be fatal.
• A diabetic diet is especially dangerous;If this disease is not identified before changes in the nutritional system begin, it can negatively affect the disease itself and then the consequences will be irreversible.

Benefits of the ketogenic diet

1. Rapid weight loss.On average, 2 to 5 kg are lost per week, but this is individual for each person.
2. Contraction of muscle mass.Subcutaneous fat is burned and converted into energy.
3. Decreased appetite.It is not a low-calorie diet, but rather a diet based on the exclusion of fast carbohydrates, which increase appetite.
4. Constant desire to move.Ketosis takes energy not from carbohydrates, but from fats.

Disadvantages of the ketogenic diet

Each diet has pros and cons that can harm the body:

1. Instead of ketosis, ketoacidosis will occur, which can lead to death or coma.
2. Constipation caused by insufficient fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones will cause nausea and even vomiting.Causes stomach upset.
5. Eating simple carbohydrates can prevent you from producing enough energy for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Constantly clean your mouth to eliminate the acetone odor that results from ketone production.

Ketogenic diet rules

• Entry into the diet should be gradual.This should not be a shock to the body or the person.
• Every day you should increase the amount of carbohydrates.On the first day of the diet, and also after the following 2 weeks, carbohydrates in food should be increased.

• All fresh vegetables and fruits rich in carbohydrates should be consumed between 12 noon and 6 pm.At all other times, you should eat low-carb foods.
• You must divide your food consumption 5 times.Portions should be small.Do not eat 3 hours before bedtime.
• Use salt to a minimum.
• Do not drink more than 4 liters per day.But don't force it.The amount should be a little more than what you drank previously.
• The amount of carbohydrates per day should not exceed 50 g.Fat and protein consumption should remain the same.
• Do not eat sweets, baked goods or flour.
• You should gradually reduce your calorie intake by about 500 per day.

If you follow the rules and diet, you will get results faster and will not harm your health.

When the lipolysis process begins, you will notice:

• Reduce body weight.
• Pleasant smell in the mouth.
• Increased ketones in the blood.
• Decreased appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Physical activity will decrease, there will be fatigue and stomach problems.This condition may last 1 to 2 weeks, but gradually the symptoms will disappear.

Tips before entering the keto diet

• To quickly see the result, you should even before starting.ketogenic dietsConstantly monitor the amount of microelements consumed.
• In the early stages, the diet must be adjusted;the amount of protein and fat should be 1:1 and then 3:1.
• If the foods you eat do not contain enough calories, you should increase them by adding butter and nuts to your diet.If you consume more calories than normal, you should avoid foods that contain protein.

The diet is quite strict.Any weakness is unacceptable.They will not allow the body to rebuild in ketosis.Even a small hamburger or candy can disrupt your metabolism and reduce the effectiveness of weight loss.

Keto diet classification.

There are three different ketogenic diets:

1. Essential, which is based on a moderate protein intake and a significant increase in fat.In this case, carbohydrate loading is not applied.A diet for lazy people who cannot attend to exercise and lead an active lifestyle.
2. Aim.Carbohydrate intake must be strictly regulated and distributed over time.It will be more effective to use them before and after active training.Active sports fans will find it easier to withstand the load.
3. cyclic.You constantly increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Therefore, there will be no lack of glycogen, which will have a beneficial effect on a person who constantly plays sports.

List of foods allowed on the ketogenic diet

• meat.Animal products should not be processed or raised with hormones.It should be remembered that processed meat products contain enormous amounts of carbohydrates.
• Eggs in any form contain the ideal amount of fat and protein.
• Dairy and fermented milk products.
• fish, fresh seafood.Number one for this diet, but they should be cooked without breading or large amounts of fat.
• Vegetable fats.
• walnuts, as well as any seeds, will help increase the amount of fat.
• Vegetables, mostly green.
• Green and bitter fruits.

Liquid you can use:

• Clean water.
• Tea.
• Coffee without sugar.

Sugar substitutes do not affect blood sugar levels, but they increase weight and do not kill the desire to eat something sweet.

The most harmful are:

• Agave syrup.
• Fructose.
• Honey.
• Store-bought fruit juices.
• Maple syrup.

They are high in calories, but they do not increase energy and do not discourage the desire to eat sweets, they only harm the body.

Helps curb cravings for sweet foods.stevia and erythrol:

• Non-toxic.
• Does not contain complex carbohydrates.
• Do not affect health.

However, they can increase appetite, cause gas in the stomach, and be unpleasant.

Prohibited foods on the ketogenic diet

Forbidden:

• Products containing starch.
• Sugar, in any form.
• Fruits that contain sugar.
• Cereals, pasta.
• All drinks containing sugar.

The start of the diet is different for different sexes, for men – 7 days, for women – 5. The most difficult days are the third to fifth.To gradually enter a diet, you must follow a special diet.

Keto diet menu for 2 weeks.

First day:

• Breakfast.Scrambled eggs with cheese.
• Dinner.Chicken broth soup with broccoli.
• Dinner.Natural skimmed yogurt.

Second day:

• Breakfast.Low-fat cottage cheese, with the addition of sour cream.
• Dinner.Stewed chicken fillet with cheese.Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

Third day:

• Breakfast.Cottage cheese casserole.
• Dinner.Steamed salmon garnished with peas and broccoli.
• Dinner.Fried mushrooms garnished with asparagus and sour cream.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Fish and cod soup.A piece of whole wheat bread toasted with butter.
• Dinner.Chickpea puree.

Fifth day:

• Breakfast.Green tea with a slice of cheese.
• Dinner.Omelet with ham.Green cucumber salad.
• Dinner.Steamed broccoli, feta cheese.

Sixth day:

• Breakfast.Natural yogurt.A piece of hard cheese.
• Dinner.Steamed salmon and broccoli.
• Dinner.Green vegetable salad.Tortilla.

Seventh day:

• Breakfast.Steamed fish.Low-fat cottage cheese.
• Dinner.Omelette with bacon.A piece of hard cheese.
• Dinner.Green vegetable salad.Baked fish.

Eighth day:

• Breakfast.2 boiled eggs, a slice of cheese, a protein shake, coffee.
• Dinner.Stewed chicken fillet, green salad.
• Dinner.Salmon and fresh cucumber salad.

Ninth day:

• Breakfast.Scrambled three eggs.Boiled beet salad.Black tea.
• Dinner.Stewed beef, steamed broccoli garnish.

• Dinner.Fatty fish and cooked asparagus.

Tenth day:

• Breakfast.Boiled egg, a little avocado, baked salmon.
• Dinner.Poultry cooked in the oven.A slice of hard cheese.
• Dinner.Calamari salad dressed with olive oil.

Eleventh day:

• Breakfast.Scrambled eggs and ham.A slice of hard cheese.Coffee without sugar.
• Dinner.Stewed rabbit, fresh vegetables.
• Dinner.Boiled shrimp.Sautéed spinach salad with cheese.

Twelfth day:

• Breakfast.Scrambled eggs with mushrooms and cheese.Coffee.
• Dinner.Grilled meat.Stewed zucchini with tomatoes.
• Dinner.Steamed fish.Green salad with cheese.

Thirteenth day:

• Breakfast.Scrambled eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Lean stew, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• Dinner.Stewed pork with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers, dressed with olive oil.

Followingketogenic dietOver the course of 2 weeks, the human body is completely rebuilt and the following changes are observed:

• Decreased appetite.
• Loss of 3-7 kg.
• Higher performance.
• Improved sleep.

However, this diet is not suitable for everyone;Most may experience nausea at first, problems with stool, and muscle fatigue.

According to the researchketogenic dietIt gives results and effect.But you have to know when to stop, you can't sit still for more than a month.It does not imply changing to said diet;It is not a lifestyle, but rather short-term use.