He is very popular among the stars of world show business and ordinary women. keto diet.Few people know that originally, in the 20th century, it was used to treat epileptic seizures in children.A little later, doctors were able to establish that by sticking to a keto diet, you can significantly reduce the volume of body fat.Now this method of losing weight is one of the most effective and safe for health.
What is the Keto Diet?
Keto diet there are other names: ketogenic.Its essence is to achieve a state ketosis, that is, the process of producing keto bodies that carry energy when there is a lack of glucose in the blood.In simple words, a dietary style is formed in which sugar is reduced, which forces the body to obtain energy from fat reserves.
Eating chocolate improves mental and physical abilities.But it is contained in it simple carbohydrates not only does it raise glucose levels, which can cause diabetes, but it also contributes to fat deposition on different parts of the body.If they are not supplied with food, the body will begin to draw energy from its own reserves, actively digesting fat.
Ketones are produced by the liver from stored fat and are vital to the body.A similar condition is observed with complete refusal of food.But if fasting is dangerous to health and life, the keto diet, on the contrary, is useful for obesity.With it, the body receives the substances necessary for full functioning.
Basic principles
The keto diet involves a complete rejection of simple carbohydrates and most of the complex ones.But at the same time, the amount of fat consumed increases.
Basic principles of the ketogenic diet:
- strict limitation of the amount of carbohydrates consumed;
- reducing the amount of sugar, salt and starch consumed;
- moderate physical activity;
- compliance with the drinking regime;
- the proportion of fat consumed should be at least 60%;
- there should be 2 times more fat than protein;
- gradually going in and out of the diet.
To lose weight, you can consume no more than 50 grams of carbohydrates per day.The main emphasis is on fatty foods, and in second place are proteins.
It is very important to observe the drinking regime.If for an ordinary person 2 liters of liquid per day is enough, then with a keto diet its volume increases to 3-4 liters.And 80% of the norm it is pure, still water.
Basic types of keto diet
There are several variations of the ketogenic diet.It can involve 1 day of carb loading or vice versa, severely restricting your diet.
Here are the main types of keto diets:
- Standard.This is the most common way to lose weight, implying an almost complete rejection of carbohydrates.It is worth bearing in mind that you cannot completely exclude carbohydrates from your diet!Suitable for people leading a sedentary lifestyle.
- Target.Suitable for people leading an active lifestyle and working to gain muscle mass.This type of diet allows for post-workout carbohydrate intake.It is important not to eat carbohydrate foods mindlessly, but to determine a personal norm at which a person experiences good health, mood and increased physical abilities.
- Cyclic.This view keto diet allows you to carb load once a week.During this time, glycogen levels in muscle tissue are replenished.Suitable for bodybuilders and people who find it difficult to give up carbohydrates.
Pros of the keto diet
The indication for a keto diet is excess body weight. Weight loss is quite fast in a week, you can lose up to 6 kg and reduce the size of the waist and hips.It is also useful to follow the rules of nutrition for people with epilepsy, but only on the recommendation of the attending physician.
Other benefits include:
- decreased appetite;
- energy;
- preservation of muscle mass.
Women like this diet because there are no restrictions on many of their favorite foods.So you don't have to give up chicken with skin, sausages and pork.
Cons of the keto diet
But there are also downsides to the keto diet:
- nutrition becomes unbalanced, so it is necessary to undergo regular medical examinations;
- An unpleasant smell of acetone may appear from the mouth, from sweat and urine - this is a normal condition during the keto diet;
- intestinal problems may occur due to the consumption of small amounts of fruits and vegetables.
The diet is difficult to tolerate during the first week when the diet changes.Stress is possible for those with a sweet tooth.In this case, you don't have to stick to a strict keto diet.You should set aside one day a week to carb-load.
How to start so you don't give up
The most important thing about the keto diet is a smooth transition.It is necessary for getting used to a new diet and avoiding stress for the body.To enter a state of ketosis, follow these guidelines:
- Don't give up carbs right away.Start gradually, reducing the amount daily.As soon as you reach the level of 50 grams, you can consider that the diet has begun.
- Make it a habit to drink a lot.You must drink two glasses in the morning and 30 minutes before each meal.One hour after eating two more glasses.And between meals, drink about 10 more glasses of plain water.Your norm is 4 liters per day
- Salt your food less.Learn to lightly salt your food in advance, or better yet, avoid it altogether.But you can use spices without flavor enhancers.
- Avoid alcohol.You can drink alcoholic beverages in small quantities only on load days.Remember that just 1 glass of beer will undo the entire stage you have completed.
Prepare for the diet for about a week.Don't start tomorrow with an immediate carb rejection.Entry should be smooth so that the body does not experience stress.
Keto diet products
The keto diet should include the following foods:
- meat.A staple product.Prefer homemade chicken and beef.You can even eat pork, but preferably without lard.
- Fish.An important product that saturates the body with amino acids and vitamins.You can eat any fish, but you should not fry it, so as not to raise cholesterol levels.
- seafood.They are well absorbed by the body, give a feeling of satiety and limit appetite.
- eggs.This product is rich in minerals and vitamins and is also a source of protein.Do not forget to include boiled chicken or quail eggs from poultry in your diet.
- Fermented dairy products.Rich in protein and calcium, they improve digestion and normalize stools.Choose low-fat types of cottage cheese and kefir.
- Nuts. They can be eaten as a snack between main meals.
- Tea, coffee.Do not sweeten drinks or add milk.
- Fruits and vegetables.Their number is limited.Potatoes, bananas, grapes and other sweet fruits are completely excluded.It's not often that you eat grapefruit and apples, but vegetables include zucchini, cucumbers, tomatoes, and onions.
- mushrooms.A very healthy product that helps burn fat.
Completely prohibited products:
- all kinds of cereals;
- confectionery and bakery products;
- sugar;
- legumes;
- corn;
- carbonated drinks.
Sample menu
| day | breakfast | Lunch | Afternoon breakfast | Dinner |
1 |
Cucumber salad, 2 boiled eggs | Veal roasted in foil, black tea | Baked cheesecakes | Boiled fish, tea |
| 2 | Fish souffle, toast with cheese | Minced chicken cutlets, stewed zucchini | Nuts | Chicken casserole, kefir |
| 3 | 3 boiled eggs, grapefruit | Turkey with mushrooms and herbs | avocado | Fish souffle, green tea |
| 4 | Cottage cheese omelette, coffee | Beef Stroganoff, Ratatouille | Low-fat cottage cheese, kefir | Turkey in tomato puree, lettuce, tea |
| 5 | Scrambled eggs with green beans | Grilled chicken thighs with spices, cucumber and cabbage salad | Cheese toast | Chicken broth with meat |
| 6 | Baked cheesecakes, kefir | Caesar salad, a cooked piece of meat | Nuts | Fish casserole, tea |
| 7 | Green apple, 3 boiled eggs, natural yogurt | Meat with sauce and zucchini | avocado | Grilled fish |
You can eat cooked sausages for lunch;a salad will complement this meat product.But you need to choose high-quality sausages, and it is better to cook them yourself with a minimum amount of salt.
Duration
The duration of the diet depends on your goals:
- 7 days is the minimum period that allows you to lose weight by 4-6 kg;
- 14 days - during this time you can lose up to 8 kg;
- 1 month is the optimal period that allows you to lose up to 10 kg without harm to your health;
- 3 months is the maximum period calculated for those who want to lose 15 - 20 kg.
Keto Diet Results
The result depends on the individual characteristics of the body and the amount of excess weight.The more it is, the better the results.At the same time, the diet does not lead to exhaustion.And if a woman is not overweight, then she can lose weight by a maximum of 1-2 kg.
But obese people respond positively to the keto diet.They note that they lose up to 20 kg in a month.Volumes are significantly reduced and general well-being improves.During the diet, the need for sweet foods decreases, and the appetite becomes moderate.
Sports nutrition products for the keto diet
To maintain muscle mass and health during the keto diet, it is worth consuming supplements such as Omega 3 and Omega 3-6-9, Amino Acids and BCAA.