Today, girls are offered many sophisticated ways to lose weight and dry out the body. Often, none of this brings the desired result. The best way to lose weight is to turn to tried and tested methods approved by nutritionists. One of them is the keto diet, the menu for the week, reviews and useful tips about which you will learn 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 seizures. The doctors noticed some changes in the child's body. His body weight has been reduced and his fat layer has been reduced. Subsequently, in medical practice, the ketogenic diet was successful and is used extensively in dietetics.
The keto diet is so named because of the molecules (ketones) produced by the liver that act as an energy source. The diet is based on the intake of energy from fat mass, because the intake of large amounts of carbohydrates in the body is limited.
You can use this weight loss method now. But you have to understand that if you do not make any effort, then nothing will work. It will be necessary to reduce to a minimum the foods that contain carbohydrates in the diet and not to absorb proteins and fats in excessive amounts.
The essence of the ketogenic diet
The diet is based on the fact that a person reduces the intake of carbohydrate foods and therefore virtually eliminates calorie intake. Protein and fat can partly act as a substitute for an energy source, but that will not be enough for the body to function properly. As a result, fat deposits will be involved.
What is the difference between a ketogenic diet and other protein-based weight loss methods? The diet is full of foods that contain vegetable fats and 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 the brain will get 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 glycerin, resulting in the formation of ketone bodies. These metabolic products feed the brain without any problems while maintaining its stable function.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. This is how the adjustment process begins.
Classification
The ketogenic diet is divided into three types:
- Base. It is more suitable for those who do not want to follow an active lifestyle and undergo sports training. No additional carbohydrate supplementation required.
- Target. Designed for those who do active training. This is a keto diet, the weekly menu of which requires the distribution of carbohydrates per hour: the stay of sports loads and at the end of them. This way the person will be more energetic and will not feel powerless.
- Cyclic. It consists of the alternating consumption of carbohydrates in large and small volumes. Ensures the maintenance of an optimal level of glycogen in muscle and liver tissues. A one-day unloading during the week contributes to the fact that the fat layer becomes smaller.
Avail
The main advantage of this technique lies in the immediate and high quality achievement of the result. Weight loss will be followed by a second week of dieting under this program.
The gradual disappearance of the fat layer will also be felt. The keto diet is essential for athletes who, without losing muscle mass, need to reduce adipose tissue.
Another important advantage of such a power supply system is worth noting. It is to reduce appetite. This effect can be explained by the reduction in the amount of insulin in the circulatory system. Because the food in the keto diet is low in protein and fat, you can avoid the problem of constant hunger and "wild" appetite.
Additional benefits of the ketogenic diet are the long-term maintenance of the result achieved and the absence of stress reactions of the body (which exists with other weight loss options).
After completing such a diet, there is no slowing down of metabolism. As a result, a person will not start gaining weight again. However, you should not immediately increase the amount of carbohydrates on the menu.
Who does not diet keto?
Under no circumstances should you try this weight loss method for people with diabetes. Be sure to evaluate the risk of side effects and study the contraindications before starting a diet. You will also need to consult a doctor. The ketogenic diet must be carried out according to certain rules that have been developed by modern doctors in various 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 cardiovascular system of the body.
- In women: pregnancy and breastfeeding.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible negative effects to the ketone diet. You should also familiarize yourself with them in advance.
During the first seven days of dieting, the body undergoes a restructuring process. Because of this, a person may experience a slight feeling of misery, weakness and fatigue. This is due to the lack of carbohydrates.
You should also consume a limited amount of minerals, beneficial minerals and vitamins. This can adversely affect important body processes and certain organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Remember that most animal fats help increase bad cholesterol.
Advantages
The ketone diet program has the following positive features:
- Immediate weight loss. Here the individual characteristics of the organization play an important role. Sometimes just a week will allow you to lose five pounds.
- Slight decrease in muscle mass. Weight loss will be followed by fat burning. It is the fat 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 the appetite).
- A tangible wave of energy, vitality and power. Ketosis converts energy from stored fat. The body does not spend it on processing incoming carbohydrates.
Drinks
While on a ketone diet to quench your thirst, you can only drink these types of drinks:
- ordinary clean water.
- tea: black or green.
- coffee (necessarily without sugar).
In addition, 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 excludes carbohydrates, also bans sweets, which are so loved by many of the fair sex. If you really want to take care of yourself, you have to go to the bay and use sweeteners.
Immediate sweeteners do not affect the rise in blood sugar. However, they have a negative effect on weight loss, forming 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: effect on kidney and liver function, possibility of insulin resistance, return of extra pounds.
For those who need sweets, even during the 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 all this also increases the appetite and the formation of gas, they have a certain taste.
Stages of adaptation of the body
A feature of the ketone diet is the 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 strong half. Adjustment in men is 7 days or more. This period is considered the most difficult.
Already 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 required amount of energy, the body consumes carbohydrates that have been taken previously. They entered the body even before it started to lose weight.
Difficulties for the body
In addition, it becomes more difficult, as all the carbohydrates that had been deposited in the past have already been depleted and the energy must be taken somewhere. As a result, the body begins to process the protein into glucose.
Thus, the human body enters a stressful state. Right now, it can pump protein from muscle tissue, which will lead to a feeling of weakness, and sometimes a feeling of muscle pain. But soon the period will begin during which the fat is burned directly.
From this emerges the following pattern: the adaptation of the human body to emergencies, the production of ketone bodies and the burning of fat mass. 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 kg 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 most of the diet will be high protein foods. Below is a list of essential foods for the ketone diet and the best ones to avoid.
Recommended:
- Meat. Of course, it is the main source of protein and vitamins. It is best to eat poultry, beef, rabbit or pork.
- A fish. A real treasure, consisting of a huge amount of protein and polyunsaturated fatty acids. Suitable red fish, herring, cod, capelin, turbot, tuna and halibut. Do not forget that meat and fish must be either 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 micronutrients are considered to be chicken and quail.
- NUTS. They can be added to main dishes, but also used as snacks. 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.
- Fruit. Limit sharply. Only sour apple, grapefruit, orange are allowed.
- Dairy products. Do not neglect their use. It is rich in calcium, vitamins and minerals. You can cottage cheese, sugar-free yogurt, cheese, low-fat kefir.
Prohibited:
- First of all, different types of confectionery should be completely excluded: cakes, pastries, cookies.
- 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 consume no more than 50 grams of carbohydrates per day. You should also drink plenty of fluids. At least 2 liters a day.
Menu for a week with keto diet
Based on the above recommended and forbidden foods, drawing up a diet is not difficult.
A ketogenic diet for a week may include all kinds of meat, fish, various types of seafood, dairy products, eggs, sugar-free fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and seasonings here.
It is important to remember that the ketone diet requires at least three main meals.
A keto diet, an approximate menu for a week of which can be easily selected by a standard:
- 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.