Today, girls are offered many sophisticated ways to lose weight and dry the body. Often none of this produces the desired effect. The best way to lose weight is to use proven methods that are approved by nutritionists. One of them is the keto diet, the menu of the week, reviews and useful tips that you will learn about 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. The doctors noticed some changes in the boy's body. Her body weight has decreased and the fat layer has decreased. Subsequently, in medical practice, the ketogenic diet has gained success and is intensively used in dietetics.
The ketogenic diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as a source of energy. The nutrition system is based on obtaining energy from fat mass, because the intake of a large amount of carbohydrates in the body is limited.
You can use this method to lose weight right now. But you need to understand that if you do not put any effort, then nothing will work. It will be necessary to minimize carbohydrate-containing foods in the diet and not absorb protein and fat in exorbitant amounts.
The essence of the ketogenic diet
The nutrition system is based on the fact that a person limits the intake of carbohydrate foods, and thus practically eliminates the intake of calories. Proteins and fats can act in part as a substitute for an energy source, but this will not be enough for the normal functioning of the organism. As a result, fat deposits will be involved.
What is the difference between the ketogenic diet and other protein-based ways to lose weight? The diet is full of foods that contain vegetable fats, not animal fats.
The brain gets energy from glucose. If carbohydrates are completely excluded, then you will have nothing to draw resources from for a full life. Then a logical question arises: where, in this case, the brain will take a sufficient amount of 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 results in the formation of ketone bodies. These metabolic products feed the brain, without any problem to maintain its stable functioning.
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:
- Base. It is more suitable for those who do not want to lead an active lifestyle and undergo sports training. An additional carbohydrate booster is not required.
- Target. Designed for those who lead active workouts. This is a ketogenic 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. Then the person will be more energetic and will not feel a lack of strength.
- cyclic. It consists of the alternate consumption of carbohydrates in large and small volumes. It ensures the maintenance of an optimal level of glycogen in the tissues of the muscles and the liver. A download on a weekday helps to reduce the fat layer.
Benefit
The key advantage of this technique lies in the rapid and high-quality achievement of the result. The decrease in body weight will start from the second week of nutrition under this program.
The gradual disappearance of the fat layer will also be noticed. The ketogenic diet is essential for athletes who, without losing muscle mass, need to reduce adipose tissue.
It is worth noting another important advantage of such a power supply system. It is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because food on the ketogenic diet is low in protein and fat, you can avoid the problem of constant hunger pangs and "wild" appetites.
Additional advantages of the ketogenic diet are the long-term preservation of the obtained effect and the absence of stress reactions of the body (which is present with other weight loss options).
After completing such a nutrition system, there is no slowdown in metabolism. Consequently, a person will not begin to gain the lost kilograms again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on the ketogenic diet?
In no case should this method of weight loss be tried for people suffering from diabetes. Be sure to assess the risk of side effects and study contraindications before starting a diet. You will also need to see a doctor. The ketogenic diet must be carried out according to certain rules developed by modern doctors in different countries.
Its use is strictly prohibited if there are:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations in the work of the body's cardiovascular system.
- In women: pregnancy and lactation period.
- Gallbladder inflammation: chronic or acute.
There are some side effects and possible adverse effects on the ketone diet. You also need to familiarize yourself with them beforehand.
In the first seven days of following the diet, the body undergoes a restructuring process. Due to this, a person may experience a slight feeling of malaise, weakness and fatigue. This is due to the lack of carbohydrates.
You will also need to consume a limited amount of minerals, beneficial trace elements, and vitamins. This can negatively affect important bodily processes and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Do not forget that most animal fats contribute to an increase in bad cholesterol.
Advantages
The ketone nutrition program has the following positive characteristics:
- Immediate weight loss. Here the individual characteristics of the organism play an important role. Sometimes just one week will allow you to lose five kilograms.
- Slight decrease in muscle mass. Weight loss takes place due to the fat burning effect. It is fat that is converted into energy.
- Eliminates the feeling of hunger. There are no low-calorie foods on this diet. But there are no fast carbohydrates either (they increase appetite).
- A tangible surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on the processing of incoming carbohydrates.
Drinks
While following a ketone diet to quench your thirst, you can drink only these types of beverages:
- ordinary clean water;
- tea: black or green;
- coffee (necessarily without sugar).
Additionally, but in small quantities, you can use coconut water, wine and cappuccino without glucose.
Can sweeteners be used?
The ketogenic diet, the one-week menu for women of which completely excludes carbohydrates, also prohibits sweets, which many of the fair sex like so much. If you really want to pamper yourself, you have to go the trick and use sweeteners.
Direct use sweeteners do not affect the increase in blood sugar. However, they have a negative effect on weight loss, creating and maintaining 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 are relatively harmful properties similar to white sugar. Negative characteristics: impact on the functioning of the kidneys and liver, the probability of insulin resistance, the return of extra pounds.
For those who need sweets, even during a 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 gas formation, have a specific 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 a new diet.
The fair sex suits for at least 5 days. The keto diet, the weekly menu for men of which is more nutritious, is even more difficult for the strong half. Adaptation in men is 7 days or more. This period is considered the most difficult.
Already on the eighth day of the diet, the human body adapts and fully recovers. Initially, the person feels normal.
In the first 2 days of the ketogenic diet, to obtain the necessary amount of energy, the body consumes previously ingested carbohydrates. They entered the body even before he began to lose weight.
Difficulties for the body.
In addition, it becomes more difficult, since all previously deposited carbohydrates have already been used up, and the energy must be taken somewhere. Therefore, the body begins to process protein into glucose.
Therefore, the human body enters a stressful situation. At this time, you can pull protein from muscle tissue, which will cause a feeling of weakness and sometimes a feeling of pain in the muscles. But soon the period will begin during which fat is burned directly.
From here arises the following pattern: the adaptation of the human body to emergency circumstances, 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 of experts, it is possible to lose from 0. 5 to 2. 5 kilograms per week. The maximum period for which you can sit on a 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 high protein foods. Below is a list of essential foods for the ketone 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, beef, rabbit or pork.
- A fish. A real treasure, made up of a huge amount of protein and polyunsaturated fatty acids. Suitable red fish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish should be steamed or baked.
- Various seafood. For example, mussels or squid rich in protein. Also suitable for crab. Shrimp and oysters are well digested.
- Eggs. The most enriched microelements are considered chicken and quail.
- Walnuts. They can be added to main dishes and can also be used as a snack. For example, walnut, hazelnut, almond or pistachio.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them contain a large amount of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. Strongly restrict. Only sour apple, grapefruit, orange are allowed.
- Dairy products. Do not neglect its use. They are rich in calcium, vitamins and minerals. You can cottage cheese, yogurt without sugar, cheese, low-fat kefir.
Forbidden:
- First of all, various types of confectionery should be completely excluded: cakes, sweets, cookies.
- Sweet fruits. These include banana, grapes, persimmon, mango.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Various types of cereals.
It is recommended not to eat 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 with ketogenic diet
Based on the recommended and prohibited foods mentioned above, it is not difficult to compile a diet.
A ketogenic diet for a week can include meat of any kind, fish, various types of shellfish, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and spices here.
It is important to remember that the keto diet requires a minimum of three main meals.
A ketogenic diet, the approximate menu for a week of which can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: a plate of lean meat.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.