Today, girls are offered very complex ways to lose weight and dry the body. Often none of this has the desired effect. The best way to lose weight is to turn to proven methods approved by nutritionists. One of them is the keto diet, the menu for the week, reviews and useful tips, which you will learn about in this article.
History of the keto diet
Interesting fact, but through the ketone diet in the early 20th century, children were treated for epileptic seizures. Doctors notice some changes in the child's body. His body weight decreased and the fat layer decreased. Subsequently, in medical practice, the ketogenic diet is gaining success and is used extensively in nutrition.
The keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as a source of energy. The food system is based on obtaining energy from fat mass, as the intake of large amounts of carbohydrates in the body is limited.
You can use this weight loss method now. But you must understand that if you do not make any effort, then nothing will work. It will be necessary to minimize carbohydrate-containing foods in the diet, rather than absorbing excessive amounts of protein and fat.
The essence of the ketogenic diet
The food system is based on the fact that a person limits the intake of carbohydrate foods and thus virtually eliminates calorie intake. Protein and fat may act in part as a substitute for energy, but this will not be enough for the body to function normally. As a result, fat deposits will be included.
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 fats, not animal fats.
The brain receives energy from glucose. If carbohydrates are completely excluded, then he will have nothing to draw resources for a full life. Then a logical question arises: where in this case will the brain take 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 maintain its stable functioning.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. Thus begins the process of adaptation.
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. No additional carbohydrate fortification is required.
- Purpose. Designed for those who lead active training. This is a keto diet, whose weekly menu requires the distribution of carbohydrates per hour: on the eve of sports and at the end of them. This way the person will be more energetic and will not feel a lack of strength.
- Cyclical. It consists of alternating consumption of carbohydrates in large and small volumes. Ensures the maintenance of optimal levels of glycogen in muscle and liver tissues. One day of unloading during the week contributes to the fact that the fat layer becomes smaller.
Advantage
The main advantage of this technique lies in the fast and quality achievement of the result. Weight loss will begin in the second week of this program.
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 reduce fat.
It is worth noting another important advantage of such a power supply system. This is to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the bloodstream. Because the keto diet is low in protein and fat, you can avoid the problem of constant hunger and "wild" appetite.
Additional advantages of the ketogenic diet are the long-term preservation of the effect obtained and the lack of stress reactions of the body (which is present in other options for weight loss).
After completion of such a diet 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 the keto diet?
Under no circumstances should you try this weight loss method for people with diabetes. Be sure to assess the risk of side effects and study the contraindications before starting a diet. You will also need to consult a doctor. The ketogenic diet should be carried out in accordance with certain rules developed by modern doctors in different countries.
Its use is strictly prohibited if there are:
- Diseases of the kidneys, liver, thyroid and digestive system.
- Disorders of the cardiovascular system of the body.
- In women: pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible adverse effects on the ketone diet. You also need to get acquainted with them in advance.
During the first seven days after the diet, the body goes through a process of restructuring. Therefore, a person may feel mild malaise, weakness and fatigue. This is due to the lack of carbohydrates.
In addition, you will need to consume a limited amount of minerals, nutrients and vitamins. This can adversely affect important processes in the body and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Remember that most animal fats contribute to raising 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 just one week will allow you to lose five pounds.
- Slight reduction in muscle mass. Weight loss is due to the effect of burning fat. It is fat that is converted into energy.
- Eliminate the feeling of hunger. There are no low-calorie foods in this diet. But there are also no fast carbs (they increase appetite).
- A palpable surge of energy, vitality and strength. Ketosis converts energy from accumulated fat. The body does not spend it on the processing of incoming carbohydrates.
drinks
While on a ketone diet to quench your thirst, you can drink only these types of drinks:
- plain 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 Keto diet, whose one-week menu for women completely eliminates carbohydrates, also bans sweets, which are so loved by many of the fairer sex. If you really want to pamper yourself, you need to go for the trick and use sweeteners.
Sweeteners for direct use do not affect the rise in blood sugar. However, they negatively affect weight loss, forming and maintaining the appetite for sweet foods. The most harmful sweeteners you should avoid:
- honey;
- fructose;
- concentrated fruit juice;
- agave syrup;
- Maple syrup.
These foods are high in calories. Therefore, they have relatively harmful properties similar to white sugar. Negative characteristics: influence on the functioning of the kidneys and liver, likelihood of insulin resistance, return of extra pounds.
For those who need jam, even during a diet, the use of erythrol or stevia is recommended. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But they all also increase appetite and flatulence, have a specific taste.
Stages of adaptation of the organism
A characteristic feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fairer sex adapts for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is still more difficult for the stronger half. Adaptation in men is 7 days or more. This period is considered the most difficult.
On the 8th day of the diet, the human body fully adapts and recovers. Initially, the person feels normal.
During the first 2 days of the keto diet, in order to get the necessary amount of energy, the body consumes previously consumed carbohydrates. They entered the body even before he began to lose weight.
Difficulties for the body
In addition, it becomes more difficult, as all previously deposited carbohydrates are already depleted and energy must be taken somewhere. Therefore, the body begins to process the protein into glucose.
Thus, the human body falls into a stressful situation. At this time, he may draw protein from muscle tissue, which will lead to a feeling of weakness and sometimes a feeling of muscle pain. But the period will soon begin during which fat is burned directly.
From this comes the following pattern: the adaptation of the human body to extraordinary circumstances, the production of ketone bodies and the burning of fat. In addition, the breakdown of proteins is slowed down.
If you follow the basic recommendations of experts, then it is possible to lose from 0, 5 to 2, 5 pounds per week. The maximum period during 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 the main part of the diet will be a diet high in protein. Below is a list of basic foods for the ketone diet and those that are best avoided.
It is recommended:
- Meat. Of course, this is the main source of protein and vitamins. It is better to eat poultry, cow, rabbit or pork.
- Fish. A real treasure consisting of a huge amount of protein and polyunsaturated fatty acids. Suitable red fish, herring, cod, capelin, flounder, tuna and flounder. Remember that meat and fish should be steamed or baked in the oven.
- Various seafood. For example, high-protein mussels or squid. Also suitable for crabs. Shrimp and oysters are well digested.
- Eggs. The most enriched trace elements are considered chicken and quail.
- nuts. They can be added to main dishes and also as a snack. For example, walnut, hazelnut, almond or pistachio.
- Vegetables. Of course, they are low in calories and high in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruits. Strict restriction. Only sour apple, grapefruit, orange are allowed.
- Dairy products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can cottage cheese, unsweetened yogurt, cheese, low-fat yogurt.
Forbidden:
- First of all, you need to completely exclude different types of confectionery: cakes, pastries, biscuits.
- Sweet fruits. These include banana, grapes, persimmon, mango.
- Vegetables with too many carbohydrates. 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.
Menu for the week with keto diet
Based on the above recommended and prohibited foods, dieting is not difficult.
The ketogenic diet for one week may include meat of all kinds, fish, various types of seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. Here you can also add mushrooms, vegetable oil, spices and condiments.
It is important to remember that the ketone diet requires a minimum of three main meals.
Keto diet, an approximate menu for a week of which can be easily selected from a template:
- Breakfast: any dish with eggs.
- Snack: milk / protein shake or nuts.
- Lunch: a dish with lean meat.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.