Keto diet: principle, benefit and harm, rules, list of products, menu

The use of a variety of diets leads the body to slender forms, and the condition to the better. Let's learn about the use of keto-dodes and products that are necessary.

Fastless, thin girls are replaced by beauties with a relief body and pumped muscles. Now they are considered the standard of female beauty. To achieve such a result and become like the current ideal of some training and proper nutrition. It is worth using a special nutrition style on which a ketogenic diet is based.

The principle of keto-diet

The basis of the diet with this diet is a method of nutrition that translates the body into a fat -burning apparatus.

Keto diet It involves the use of carbohydrates at a minimum that reduce the amount of glucose and give short -term energy. And when the body feels its shortage, he will find an alternative to continue energy. Ketons will be this replacement.

In other words, instead of glycolysis, which helps to break up with carbohydrates, we transfer the body to lipolysis, which breaks down fats. The principle of the diet is based on the survival of the body without the use of carbohydrates and the transition to the state of ketosis. Those who are trying to lose weight is a wonderful chance to make themselves a embossed and toned body.

There is a similar concept - ketoacidosis. This is a pathological condition that leads to a violation of the acid-base balance, as well as to death. Do not compare them and even confuse them.

Contraindications for keto-diet

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

It is contraindicated to apply:

• Pregnant.
• Nursing mothers.
• Teenagers under the age of 18.
• People have problems with the gastrointestinal tract, heart, urinary system.
• With diabetes.

Any diet involves a doctor’s consultation and a complete medical examination. Keto diet will not be an exception:

• If there are any disorders in the body, it may occur instead of ketosis-ketoacidosis, which will further worsen a person’s condition and can even lead to death.
• Diet for diabetics is especially dangerous, if this disease does not reveal before the changes in the power system, it can affect the disease itself negatively, and then the consequences will be irreversible.

The advantages of keto-diet

1. A rapid decrease in body weight. On average, 2-5 kg \u200b\u200bper week is lost, but everyone has it individually.
2. Lesser of muscle mass. Subcutaneous fat is burned, which is processed into energy.
3. Reduction of appetite. This is not a low -calorie diet, but a diet that is based on the exclusion of fast carbohydrates that contribute to increasing appetite.
4. Constant desire to move. Ketosis does not take energy from carbohydrates, but from the fat layer.

The disadvantages of keto-diet

With each diet there are both pros and cons that can harm the body:

1. Instead of ketosis, a ketoacidosis will occur, which can lead to death or coma.
2. Constipation, the cause of which is an insufficient amount of fiber.
3. Tachycardia, falling blood pressure.
4. The presence of stones will provoke nausea and even vomiting. Cause discomfort in the stomach.
5. Food with simple carbohydrates can provoke the development of insufficient energy for physical activity.
6. The formation of muscle seizures.

Primary requirements:

• Strict control of the products that you use.
• Constant cleaning of the oral cavity in order to remove the smell of acetone, which appears as a result of the production of ketones.

Keto-diet rules

• The entrance to the diet should be gradual. This should not be a shock to the body, as well as for a person.
• Every day the amount of carbohydrates must be increased. The first day of the diet, and also after the next 2 weeks, carbohydrates in food must be increased.
• All rich in carbohydrates, vegetables and fresh fruits should be consumed in the interval from 12 o’clock to 18 pm. At the rest of the time, you need to eat low -carb food.
• It is necessary to divide food by 5 times. Portations should be small. Do not eat 3 hours before going to bed.
• To consume salt at a minimum.
• Drink no more than 4 liters per day. But do not do it through force. The amount should be slightly larger than you drank before.
• On the day, the amount of carbohydrates should not be more than 50 g. The consumption of fats, as well as proteins should remain the same.
• Do not use confectionery, baking, flour.
• Gradually, the use of calories by approximately 500 per day should be reduced.

Adhering to the rules, diet, you will achieve the result faster and do not harm health.

When the lipolysis process starts, you will note:

• Reducing body weight.
• A pleasant smell from the oral cavity.
• Increasing ketons in the blood.
• Reduction of appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult. Motor activity will decrease, there will be fatigue, problems with the stomach. This condition can last 1-2 weeks, but gradually the symptoms will disappear.

Tips in front of the entrance to Keto-diet

• To quickly see the result should be before the start keto-diet Constantly keep the number of trace elements used.
• In the early stages, the diet should be rebuilt, the amount of proteins and fats should be 1: 1, then 3: 1.
• If in the food that you eat, calories are not enough, they should be increased by adding butter, nuts to the diet. If calorie in excess of the norm should be abandoned by protein -containing products.

The diet is quite strict. Any weaknesses are unacceptable. They will not let the body rebuild on ketosis. Even a small burger or candy can disrupt metabolism and reduce the effectiveness of weight loss.

Classification of keto-diet

There are three different ketogenic diets:

1. Basic, which is based on moderate use of proteins, and a significant increase in fat. In this case, the carbohydrate load is not used. Diet for the lazy, which cannot attend training and lead an active lifestyle.
2. Targen. Taking carbohydrates should be strictly adjusted and distributed by the clock. More effective will be their use before and after active training. Fans of active sports will be easier to endure loads.
3. Cyclic. You constantly, then increase the number of carbohydrates consumed, then reduce. This type of food should include 1 day with minimal fat consumption. Thus, glycogen will not be in short supply, which will favorably affect a person who is constantly playing sports.

List of permitted products for keto-red

• Meat. Animal products should be unprocessed or grown not on hormones. It should not be forgotten that processed meat products contain a huge amount of carbohydrates.
• Eggs in any form - contain the perfect amount of fats, also proteins.
• Dairy and dairy products.
• Fish, fresh seafood. The number one is for this diet, but they should be prepared without the use of breading and a huge amount of fat.
• Vegetable fats.
• Nuts, as well as any seeds will help increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

The liquid that can be consumed:

• Pure water.
• Tea.
• Coffee is unsweetened.

Sugar substitutes do not affect its level in the blood, but increases weight, and do not kill the desire to eat something sweet.

The most harmful is:

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

They have high calorie content, but they do not increase energy and do not repel desire for sweets, but only harm the body.

Turn the craving for sweet foods will help stevia and Eritroll:

• Not toxic.
• Do not contain complex carbohydrates.
• Do not affect health.

However, they can increase appetite, provoke gas formation in the stomach, and they are not tasty.

Forbidden products for keto-red

Forbidden:

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

In different sexes, the entrance to the diet is different, for men - 7 days, in female - 5. The most difficult days are from the third to the fifth. To gradually enter the diet, you should adhere to a special nutrition.

Keto-diet menu for 2 weeks

First day:

• Breakfast. Eggs with cheese.
• Dinner. Broccoli broth chicken soup.
• Dinner. Loof natural yogurt.

Second day:

• Breakfast. Low fat cottage cheese, with the addition of sour cream.
• Dinner. Files of chicken stewed with cheese. Fresh salad of Chinese cabbage.
• Dinner. Steam cutlets.

Third day:

• Breakfast. Cheese casserole.
• Dinner. Salmon, steamed with a side dish of green peas and broccoli.
• Dinner. Frying champignons with a side dish of asparagus with the addition of sour cream.

Fourth day:

• Breakfast.Two chicken boiled eggs. Green vegetable salad.
• Dinner. Fish cod soup. A whole -grain piece of fried bread with butter.
• Dinner. Nutota mashed potatoes.

Fifth day:

• Breakfast. Green tea with a slicer of cheese.
• Dinner. Omlet with ham. Green cucumber salad.
• Dinner. Steam broccoli, Brynza.

Sixth day:

• Breakfast. Natural yogurt. A piece of solid cheese.
• Dinner. Salmon and broccoli steamed.
• Dinner. Green vegetable salad. Omelette.

Seventh day:

• Breakfast. Steamed fish. Low -fat cottage cheese.
• Dinner. Omlet with bacon. A piece of solid cheese.
• Dinner. Green vegetable salad. Fish in the oven.

Eighth day:

• Breakfast. 2 boiled eggs, a slice of cheese, a cocktail of protein products, coffee.
• Dinner. Fillet chicken stew, green salad.
• Dinner. Salmon, fresh cucumbers salad.

Ninth day:

• Breakfast. Three eggs. Boiled beet salad. Black tea.
• Dinner. Stewed beef, a steamed side dish.
• Dinner. Fish is fat and boiled asparagus.

Tenth day:

• Breakfast. Boiled egg, a little avocado, salmon prepared in the oven.
• Dinner. Bird meat cooked in the oven. A slice of solid cheese.
• Dinner. Calmar salad seasoned with olive oil.

Eleventh day:

• Breakfast. Eggs with ham. A slice of solid cheese. Sugar free coffee.
• Dinner. The rabbit is stewed, fresh vegetables.
• Dinner. Boiled shrimp. A salad of a spinach with cheese.

Twelfth day:

• Breakfast. Eggs with champignons and cheese. Coffee.
• Dinner. Grill meat. Stunned zucchini with tomatoes.
• Dinner. Steamed fish. Green salad with cheese.

Thirteenth day:

• Breakfast. Eggs with cheese. Green vegetable salad. Black tea.
• Dinner. Low -fat stew, steamed broccoli.
• Dinner. Style salmon with stewed vegetables.

Fourteenth day:

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

Following keto-Dita For 2 weeks, the human body is completely rebuilt and such changes are visible:

• Reduction of appetite.
• Loss 3-7 kg.
• Improving performance.
• Improving sleep.

However, such a diet is not suitable for everyone, most may have nausea at the beginning, problems with stool, fatigue in the muscles.

According to the studies keto diet Gives results and effect. But it is worth knowing the measure, you can’t sit on it for more than a month. It does not imply a transition to such a diet, this is not a way of life, but a short -term application.

Video: essence of keto-diet