Today, girls are offered many sophisticated ways to lose weight and dry the body. Often, none of this brings the desired effect. The best way to lose weight is to turn to proven methods that are approved by nutritionists. One of these is the keto diet, the menu for the week, reviews and useful tips regarding which you will learn in this article.
History of the keto diet
An interesting fact, but through the ketone diet at the beginning of the 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 gained success and is intensively used in dietetics.
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 nutrition system is based on obtaining energy from fat mass, because the intake of a large amount of carbohydrates in the body is limited.
You can use this method of losing weight right now. But you should understand that if you do not put any effort, then nothing will work. It will be necessary to reduce carbohydrate-containing foods to a minimum in the diet, and not to absorb proteins and fats in exorbitant 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 thereby practically eliminates the intake of calories. Proteins and fats can partly 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 containing vegetable fats, not animal fats.
The brain gets energy from glucose. If carbohydrates are completely excluded, then he will have nothing to draw resources from for a full life. Then a logical question arises: where in this case the brain will take 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 feed the brain, without any problems maintaining its stable operation.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. This is how the process of adaptation begins.
Classification
The ketogenic diet is divided into three types:
- Base. 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 lead active workouts. This is a keto diet, the weekly menu of which requires the distribution of carbohydrates by the hour: on the eve of sports loads and at the end of them. So the person will be more energetic and will not feel a lack of strength.
- Cyclical. It consists in the alternating consumption of carbohydrates in large and small volumes. Ensures the maintenance of an optimal level of glycogen in the tissues of the muscles and liver. A one-day unloading during the week contributes to the fact that the fat layer becomes smaller.
Benefit
The key advantage of this technique lies in the prompt and high-quality achievement of the result. Decrease in body weight will begin from the second week of nutrition under this program.
The gradual disappearance of the layer of fat will also become noticeable. The keto diet is indispensable for athletes who, without losing muscle mass, need to reduce adipose tissue.
It is worth noting another important advantage of such a power supply system. 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 "wild" appetite.
Additional advantages of the ketogenic diet are the long-term preservation of the effect obtained and the absence of stress reactions of the body (which is present with other weight loss options).
After the completion of such a nutrition system, there is no slowdown in metabolism. Accordingly, a person will not begin to gain the lost kilograms again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on the keto diet?
In no case should you try this method of losing weight for people suffering from diabetes. Be sure to assess 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 carried out in accordance with certain rules developed by modern doctors in different countries.
It is strictly forbidden to use it 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 period.
- Inflammation of the gallbladder: chronic or acute.
There are some side effects and possible adverse effects on the ketone diet. You also need to familiarize yourself with them in advance.
In the first seven days of following the diet, the body undergoes a process of restructuring. Because of this, a person may experience a slight feeling of malaise, weakness and fatigue. This is due to the lack of carbohydrates.
You will also have to consume a limited amount of minerals, beneficial trace elements and vitamins. This can adversely 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 an increase in 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 just one week will allow you to lose five kilograms.
- A slight decrease in muscle mass. Weight loss is carried out due to the fat burning effect. 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 carbohydrates (they increase appetite).
- A tangible surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it on the processing of incoming carbohydrates.
Beverages
While on a ketone diet to quench your thirst, you can drink only these types of drinks:
- ordinary clean 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 menu for a week for women completely excludes carbohydrates, also prohibits sweets, which are so 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 the increase 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 features: impact on the functioning of the kidneys and liver, the likelihood of insulin resistance, the return of extra pounds.
For those who need sweets, even during a diet, it is recommended to use erythrol or stevia. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But all of them also increase appetite and gas formation, have a specific taste.
Stages of adaptation of the body
A characteristic feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fair sex adapt for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is still more difficult for the strong half. Adaptation 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.
In the first 2 days of the keto diet, in order to get the required amount of energy, the body consumes previously taken carbohydrates. They entered the body even before he began to lose weight.
Difficulties for the body
Further, it becomes more difficult, since all previously deposited carbohydrates have already been exhausted, and energy must be taken somewhere. Therefore, the body begins to process protein into glucose.
Thus, the human body gets into a stressful situation. At this time, he can draw protein from muscle tissue, which will lead to a feeling of weakness, and sometimes to a feeling of pain in the muscles. But soon the period will begin during which fat is burned directly.
From this comes the following pattern: the adaptation of the human body to emergency circumstances, the production of ketone bodies and the burning of fat mass. Further, the breakdown of proteins 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 main feature of this diet is that the bulk of the diet will be food with a lot of protein. Below is a list of essential foods for the ketone diet and those that are best avoided.
Recommended:
- Meat. Of course, it is the main source of protein and vitamins. It is better to eat poultry, cow, rabbit or pig meat.
- A fish. A real treasure, consisting 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 either steamed or baked in the oven.
- Various seafood. For example, protein-rich mussels or squids. Also suitable for crab. Shrimps and oysters are well digested.
- Eggs. The most enriched microelements are considered to be chicken and quail.
- Nuts. They can be added to main dishes, and also used as a snack. For example, walnut, hazelnut, 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.
- Fruit. Strongly restrict. 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 kefir.
Forbidden:
- First of all, various kinds of confectionery products should be completely excluded: cakes, sweets, cookies.
- Sweet fruits. These include banana, grapes, persimmon, mango.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Various kinds 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 a week with a keto diet
Based on the above recommended and prohibited foods, compiling a diet is not difficult.
A ketogenic diet for a week can include meat of any kind, fish, various kinds of seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and spices here.
It is important to remember that the ketone diet requires a minimum of three main meals.
A keto diet, an approximate menu for a week of which can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: a lean meat dish.
- Dinner: seafood in any form.
- Second dinner: fermented milk product.