Today, girls are offered many sophisticated methods to lose weight and dehydrate the body. Often none of this has the desired effect. The best way to lose weight is to resort to proven methods approved by nutritionists. One of them is the keto diet, weekly menu, reviews and useful tips you will learn in this article.
History of the keto diet
An interesting fact, but in the early 20th century, children were treated for epileptic seizures through the ketone diet. Doctors noticed some changes in the child's body. His body weight has decreased, his fat layer has decreased. Subsequently, the ketogenic diet has been successful in medical practice and is used intensively in dietetics.
The keto diet is so named because of the molecules (ketone bodies) produced by the liver and acting as a source of energy. Because the body's intake of large amounts of carbohydrates is limited, the nutrition system is based on obtaining energy from fat.
You can now use this method to lose weight. But you must understand that if you do not make an effort, nothing will be taken. It is necessary to minimize carbohydrate foods in the diet and not to consume excessive amounts of proteins and fats.
The essence of the ketogenic diet
The nutrition system is based on limiting a person's intake of carbohydrate foods and thus virtually eliminating calorie intake. Proteins and fats can partially replace the energy source, but it will not be enough for the body to function normally. As a result, oil fields will be involved.
What is the difference between a ketogenic diet and other protein-based ways to lose weight? The diet is full of foods that contain vegetable oils, not animal fats.
The brain gets its energy from glucose. If carbohydrates are completely eliminated, it will have nothing to attract resources for a full life. Then the 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, resulting in the formation of ketone bodies. These metabolic products are fed without any problems to maintain the stable functioning of the brain.
When the body needs carbohydrates, it draws glycogen from the muscles and liver. This is how the adaptation process begins.
Classification
Ketogenic diets are divided into three types:
- Base. It is more suitable for those who do not want to lead an active lifestyle and do not want to go in for sports. No additional carbohydrate supplementation is required.
- Target. Designed for those who lead active workouts. This is a keto diet, the weekly menu of which requires the distribution of carbohydrates for hours: on the eve of sports loads and at their end. Thus, a person will be more energetic and will not feel a lack of strength.
- Periodic. Consists of alternative consumption of large and small amounts of carbohydrates. Provides maintenance of optimal levels of glycogen in muscle and liver tissues. One day of ejaculation during the week helps to make the fat layer smaller.
Benefit
The main advantage of this technique is to get results quickly and efficiently. Weight loss will be followed by fatigue and constant tiredness.
The gradual disappearance of the fat layer will also be noticeable. The keto diet is indispensable for athletes who need to reduce fat tissue without losing muscle mass.
Another important advantage of such a power supply system should be noted. To reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because the foods in the keto diet are low in protein and fat, you can avoid constant hunger and "wild" appetite problems.
An additional advantage of a ketogenic diet is that the effect is maintained for a long time and the body does not have stress reactions (this is available in other weight loss options).
After the completion of such a feeding system, there is no slowdown in metabolism. Accordingly, a person will not start gaining weight again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on a keto diet?
Under no circumstances should you try this method to lose weight for people suffering from diabetes. Be sure to assess the risk of side effects and learn the contraindications before starting a diet. You should also consult a doctor. The ketogenic diet should be followed according to certain rules developed by modern doctors in different countries.
Use is strictly prohibited in the following cases:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Disorders of the cardiovascular system of the body.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
The ketone diet has some side effects and possible side effects. You should also get to know them in advance.
In the first seven days after the diet, the body goes through a process of reconstruction. Therefore, a person may feel a little weak, weak and tired. This is due to the lack of carbohydrates.
You will also need to consume limited amounts of minerals, beneficial micronutrients and vitamins. It can adversely affect important body processes and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Remember that most animal fats help increase bad cholesterol.
Advantages
The ketone nutrition program has the following positive features:
- Rapid weight loss. Here the individual characteristics of the organism play an important role. Sometimes it will allow you to lose five kilograms in just one week.
- A slight decrease in muscle mass. Weight loss is due to the fat burning effect. It is an oil that is converted into energy.
- Eliminate the feeling of hunger. There are no low-calorie foods in this diet. But there are no fast carbs (they increase appetite).
- Significant increase in energy, vitality and strength. Ketosis is converted from stored fat into energy. The body does not use it to process the incoming carbohydrates.
Drinks
To quench your thirst, you can drink only these types of drinks while on a ketone diet:
- ordinary clean water;
- tea: black or green;
- coffee (definitely sugar-free).
In addition, but in small quantities, you can use coconut juice, wine and cappuccino without glucose.
Can I use sweeteners?
The weekly menu for women, the keto diet, which completely excludes carbohydrates, also bans sweets that many of the fair sex love. If you really want to pamper yourself, you have to go for a trick and use sweeteners.
Directly used sweeteners do not affect blood sugar levels. However, they have a negative effect on weight loss, form and protect the craving for sweet foods. The most harmful sweeteners to avoid:
- bal;
- fructose;
- concentrated fruit juice;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties, similar to white sugar. Negative features: effect on kidney and liver function, 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. However, all of this also increases appetite and gas production, and has a unique taste.
Stages of adaptation of the body
A characteristic feature of the ketone diet is a very long period of adaptation of the human body to the new diet.
The fair sex adapts for at least 5 days. The keto diet, which has a more nutritious weekly menu for men, is still more difficult for the stronger half. In men, adaptation takes 7 days or more. This period is considered the most difficult period.
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 consumes previously absorbed carbohydrates to get the necessary amount of energy. They entered the body before starting to lose weight.
Difficulties for the body
In addition, it becomes even more difficult, because all the previously accumulated carbohydrates are already depleted, and energy must be taken somewhere. Therefore, the body begins to process proteins into glucose.
Thus, the human body is under stress. In this case, it can absorb protein from muscle tissue, which will cause weakness and sometimes pain in the muscles. But soon the period of direct fat burning will begin.
Examples include the adaptation of the human body to emergencies, the production of ketone bodies, and the burning of fat. In addition, the breakdown of proteins slows down.
If you follow the basic recommendations of experts, it is possible to lose between 0, 5 and 2. 5 kilograms per week. The maximum time you can sit on a ketogenic diet is 3 weeks.
List of Recommended and Prohibited Products
The main feature of this diet is that the main part of the diet will consist of high-protein foods. Below is a list of essential foods for the ketone diet and what should be best avoided.
Recommendation:
- Meat. Of course, it is the main source of protein and vitamins. It is better to eat poultry, beef, rabbit or pork.
- Fish. A real treasure trove of protein and polyunsaturated fatty acidsSuitable red fish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish should be either steamed or baked.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crab. Shrimp and oysters are well digested.
- eggs. The most enriched micronutrients are chicken and quail.
- nuts. They can be added to main dishes and can also be used as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and rich in fiber. But some have a lot of carbohydrates. It is recommended to eat cabbage, squash, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. Strictly limit. 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.
Prohibited:
- First of all, different types of confectionery should be completely excluded: cakes, sweets, cookies.
- Sweet fruits. These include bananas, grapes, dates, mangoes.
- Excessive carbohydrate vegetables. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Different types of cereals.
It is recommended to eat no more than 50 grams of carbohydrates per day. You also need to drink plenty of fluids. At least 2 liters per day.
A weekly menu with a keto diet
It is not difficult to formulate a diet based on the foods recommended and prohibited above.
A ketogenic diet for a week can include all kinds of meat, fish, various types of seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. Here you can also add mushrooms, vegetable oil, spices and seasonings.
It is important to remember that a ketone diet requires at least three main meals.
Keto diet can be easily selected from the approximate menu template for a week:
- Breakfast: any egg dish.
- Snack: milk / protein cocktails or nuts.
- Lunch: lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.