Today, girls are offered many sophisticated ways to lose weight and dehydrate the body. Often, none of this gives the desired effect. The best way to lose weight is to go for proven methods approved by nutritionists. One of these is the keto diet, the menu for the week, reviews and useful tips that you will learn 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 noticed some changes in the child's body. His body weight has decreased and the fat layer has decreased. Subsequently, in medical practice, the ketogenic diet has been successful and is used intensively in dietetics.
The keto diet is so named because of the molecules (ketone bodies) that the liver produces and which act as an energy source. The nutrition system is based on obtaining energy from the mass of fat, because the intake of a large number of carbohydrates in the body is limited.
You can use this method to lose weight now. But you should understand that if you make no effort, then nothing will work. It will be necessary to reduce foods high in carbohydrates as high as possible in the diet, and not to absorb proteins and fats in abnormal 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 partially act as a substitute for an energy source, but this will not be enough for the normal functioning of the body. 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 receives energy from glucose. If carbohydrates are completely excluded, then it will have nothing to draw resources from it for a full life. Then a logical question arises: where in this case will the brain absorb 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, resulting in the formation of ketone bodies. These metabolic products nourish the brain, without any problems maintaining stable operation.
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:
- Bonn. It is better suited for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate reinforcement is required.
- Target. Designed for those who conduct active exercises. This is a keto diet, which requires the weekly menu of carbohydrates distributed by the hour: on the eve of sports loads and at the end. So the person will be more energetic and will not feel a lack of strength.
- Cyclical. It consists of the alternate consumption of carbohydrates in large and small amounts. It ensures the maintenance of optimal glycogen level in muscle and liver tissues. One day unloading during the week adds to the fact that the fat layer becomes smaller.
Benefit
The main advantage of this technique is to achieve prompt and high quality result. Reduction in body weight will begin from the second week of nutrition under this program.
The gradual disappearance of the fat layer will also be noticed. 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 a decrease in the amount of insulin in the circulatory system. Because the food on the keto diet is low in protein and fat, you can avoid the problem of constant feeling of hunger and a "wild" appetite.
The added benefits of the ketogenic diet are the long-term preservation of the effect obtained and the lack of stress reactions on the body (which is present with other weight loss options).
After completion of such a system of nutrition, there is no slowing down of metabolism. Hence, one will not start gaining the lost kilograms 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 method to lose weight for people suffering from diabetes. Be sure to consider the risk of side effects and study contraindications before starting a diet. You will also need to consult a doctor. The ketogenic diet must be followed according to certain rules developed by modern doctors in different countries.
Its use is strictly prohibited if:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations of the work of the body's cardiovascular system.
- In women: pregnancy and breastfeeding.
- Inflammation of the gallbladder: chronic or acute.
There are several potential side effects and side effects of the ketone diet. You also need to know them in advance.
In the first seven days after following the diet, the body undergoes a process of restructuring. Because of this, one may feel a slight malaise, weakness and fatigue. This is due to the lack of carbohydrates.
You will also need to eat a limited amount of minerals, beneficial trace elements and vitamins. This can negatively affect important body processes and some organs.
Doctors recommend taking vitamin complexes during a ketogenic diet. Do not forget that most animal fats contribute to the increase of bad cholesterol.
Advantages
The ketone nutrition program has the following positive features:
- Prompt weight loss. Here the individual characteristics of the organism play an important role. Sometimes one week will allow you to lose five kilograms.
- Slight decrease in muscle mass. Weight loss is accomplished because of the fat burning effect. It is the conversion of fat into energy.
- Eliminate the feeling of hunger. There are no low-calorie foods in this diet. But there are also no fast carbohydrates (they increase appetite).
- A tangible increase in energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on processing incoming carbohydrates.
drinks
When on a ketone diet to quench your thirst, you can only drink these types of drinks:
- normal clean water;
- tea: black or green;
- coffee (no unnecessary 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 menu for a week for women completely excludes carbohydrates, also prohibits sweets, which is so much loved by many of the fair sex. If you really want to pamper yourself, you have to go to the trick and use sweeteners.
Direct-use sweeteners do not affect blood sugar increase. However, they have a negative impact on weight loss, the formation and maintenance of cravings for sweet foods. Most harmful sweeteners to avoid:
- mil;
- fructose;
- concentrated fruit juice;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they have quite harmful properties like white sugar. Negative aspects: affect kidney and liver function, the likelihood of insulin resistance, the recovery of extra pounds.
For those who need sweets, 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 gas formation, have a unique taste.
Stages of body adaptation
A distinctive feature of the ketone diet is a very long period of time for the human body to adapt to a new diet.
The fair sex adapts for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is even harder for the strong half. Adaptation in men is 7 days or more. This period is considered to be the most difficult.
Already on the 8th day of the diet, the human body fully adapts and recovers. First, the person feels normal.
In the first 2 days of the keto diet, to get the required amount of energy, the body consumes previously taken carbohydrates. They entered the body even before it started to lose weight.
Difficulties for the body
In addition, it becomes more difficult, since all the previously deposited carbohydrates are already depleted, and energy must be taken up somewhere. Thus, the body begins to process protein into glucose.
Thus, the human body enters a state of stress. At this time, it can pull protein from muscle tissue, causing weakness, and sometimes a feeling of muscle pain. But soon the period during which fat is directly burned begins.
From this emerges the following pattern: adaptation of the human body to emergency situations, production of ketone bodies and burning of fat mass. In addition, protein breakdown slows down.
If you follow the basic recommendations of experts, then it is possible to lose from 0. 5 to 2. 5 kilograms per week. The maximum period during which you can sit on a ketogenic diet is 3 weeks.
List of Recommended and Prohibited Products
The key feature of this diet is that most of the diet will be high in protein. Below is a list of the 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 better to eat poultry, cow, rabbit or pork.
- Fish. Its a real treasure, composed 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 must be steamed or baked in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crab. Shrimp and oysters are well digested.
- Eggs. Chicken and quail are considered to be the most enriched microelements.
- Nuts. They can be added to main dishes, and also used as a snack. For example, walnut, hazelnuts, almond or pistachio.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Results. Strong restraint. Only sour apple, grapefruit, orange are allowed.
- Dairy products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can add cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Prohibited:
- First of all, different types of confectionery products should be completely excluded: cakes, sweets, cookies.
- Sweet fruit. 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 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 keto diet
Based on the above recommended and prohibited foods, it is not difficult to compile a diet.
A ketogenic diet for a week can include meat of all kinds, fish, various types of seafood, dairy products, eggs, unsweetened 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.
Keto diet, approximate menu for a week can be easily selected from a template:
- Breakfast: one egg dish.
- Snack: shake milk / protein or nuts.
- Lunch: lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.