Ketogenic diet: principles, benefits and harms, rules, product list, menu

The use of a variety of diets makes the body slim and in better condition.Let’s take a look at the applications of the ketogenic diet and the foods required.

Skinny, skinny girls are being replaced by shapely, muscular beauties.They are now considered the standard of female beauty.To achieve such results and become similar to current ideals, training and proper nutrition alone are not enough.It’s worth taking advantage of the specific eating style that the ketogenic diet is based on.

The principles of ketogenic diet

The basis of this diet is a nutritional approach that turns the body into a fat-burning device.

keto dietInvolves consuming minimal carbohydrates, which reduces the amount of glucose and provides short-term energy.When the body feels a lack, it looks for alternatives to continue producing energy.This alternative would be ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, we switch the body to lipolysis, which breaks down fat.The principle of the diet is based on the body surviving and entering a state of ketosis without consuming carbohydrates.For those who want to lose weight, this is a great opportunity to get a sculpted and toned body.

There is a similar concept - ketoacidosis.This is a pathological condition that leads to an imbalance of acid-base balance and death.You shouldn't compare them or even confuse them.

Contraindications of the keto diet

Anything related to sudden changes in the body is not suitable for people with health problems.

Contraindications:

• Pregnant.
• Breastfeeding mothers.
• Youth under 18 years old.
• People with gastrointestinal, heart and urinary tract problems.
• Used for diabetes.

Any diet requires consultation with a doctor and a complete physical examination.The ketogenic diet is no exception:

• If any disorder occurs in the body, ketoacidosis may occur instead of ketosis, which can further worsen a person's condition and may even be fatal.
• The diet of people with diabetes is particularly dangerous.If the disease is not detected before the nutritional system begins to change, it can have a negative impact on the disease itself, and then the consequences will be irreversible.

Benefits of the keto diet

1. Lose weight quickly.The average weight loss is 2-5kg per week, but this varies from person to person.
2. Muscle mass shrinks.Subcutaneous fat is burned and converted into energy.
3. Decreased appetite.This is not a low-calorie diet, but one based on the elimination of fast carbohydrates, which increase appetite.
4. A constant desire to move.Instead of getting energy from carbohydrates, ketosis gets energy from fat.

Disadvantages of the keto diet

Each diet has its advantages and disadvantages that may harm the body:

1. Ketoacidosis occurs instead of ketosis, which can lead to death or coma.
2. Constipation caused by insufficient fiber.
3. Tachycardia, decreased blood pressure.
4. The presence of stones can cause nausea and even vomiting.Causes stomach upset.
5. Eating simple carbohydrates causes you to produce less energy for physical activity.
6. Development of muscle spasms.

Basic requirements:

• Be strict about the products you consume.
• Clean your mouth frequently to remove the acetone smell caused by the production of ketone bodies.

keto diet rules

• Getting into the diet should be gradual.This should not be a shock to the body or person.
• The amount of carbohydrates must be increased every day.Carbohydrates in food should be increased on the first day of the diet and again for the next two weeks.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12 noon and 6 p.m.At all other times, you should eat low-carb foods.
• You should divide your food consumption into 5 times.Portions should be small.Don't eat 3 hours before going to bed.
• Use as little salt as possible.
• Don’t drink more than 4 liters of water per day.But don't force it.The amount should be a little more than what you drank before.
• Daily carbohydrate intake should not exceed 50 grams.Fat and protein consumption should remain the same.
• Do not eat candy, baked goods or flour.
• You should gradually reduce your intake by about 500 calories per day.

By following the rules and diet, you will achieve results faster and without causing harm to your health.

As the lipolysis process begins, you will notice:

• Lose weight.
• A pleasant smell emanates from the mouth.
• Increased ketones in the blood.
• Decreased appetite.
• Insomnia.
• Concentrate easily while working.

The first week will be difficult.Physical activity may be reduced, fatigue may occur, and stomach problems may occur.This condition may last 1-2 weeks, but symptoms will gradually disappear.

Tips before entering the ketogenic diet

• To see results quickly, you should even startketo dietTrace element consumption is constantly monitored.
• The diet should be adjusted early; the amount of protein and fat should be 1:1, and then 3:1.
• If the food you eat does not contain enough calories, you should increase the calories by adding butter and nuts to your diet.If you are eating more calories than usual, you should avoid foods containing protein.

The diet is quite strict.Any weakness is unacceptable.They do not allow the body to rebuild into ketosis.Even a small burger or candy can disrupt your metabolism and reduce your weight loss efforts.

Classification of keto diet

There are three types of ketogenic diets:

1. Basic, which is based on moderate protein intake and a significant increase in fat.In this case, no carbohydrate loading is applied.A diet for lazy people who can't afford exercise and an active lifestyle.
2. Target.Carbohydrate intake should be strictly controlled and distributed over time.They are more effective when used before and after active training.People who love sports will find it easier to bear the load.
3. cycle.You keep increasing or decreasing your carbohydrate intake.This type of diet should include 1 day of minimal fat consumption.In this way, there will be no shortage of glycogen, which is good for people who exercise regularly.

List of foods allowed on the keto diet

• meat.Animal products must not be processed or raised using hormones.It should be remembered that processed meat products contain a lot of carbohydrates.
• Eggs in any form contain ideal amounts of fat and protein.
• Dairy products and fermented dairy products.
• fish, fresh seafood.A first for this diet, but they must be cooked without the use of bread crumbs and a lot of fat.
• Vegetable fats.
• nutAs well as any seeds will help increase fat mass.
• vegetable, mainly green.
• Green sour fruit.

Liquids you can use:

• Clean water.
• Tea.
• Unsweetened coffee.

Sugar substitutes do not affect blood glucose levels, but they can increase weight gain and do not eliminate the desire to eat sweets.

The most harmful ones are:

• Agave syrup.
• fructose.
• Honey.
• Store bought juice.
• Maple syrup.

They are high in calories, but they do not increase energy or curb your craving for sweets, they only cause harm to the body.

Helps curb sweet cravingsStevia and Erythritol:

• Non-toxic.
• Contains no complex carbohydrates.
• Does not affect health.

However, they can increase appetite, cause bloating, and are unpalatable.

Taboo foods on the ketogenic diet

prohibit:

• Products containing starch.
• Sugar in any form.
• Fruit contains sugar.
• Cereals, pasta.
• All sugary drinks.

The dietary intake for different genders is different, men - 7 days, women - 5 days.The most difficult days are from the third to the fifth day.To start a diet gradually, you should adhere to a special diet.

Two week ketogenic diet menu

Day one:

• breakfast.Scrambled eggs with cheese.
• dinner.Chicken Broccoli Soup.
• dinner.Low-fat natural yogurt.

the next day:

• breakfast.For cheese with low fat content, add sour cream.
• dinner.Chicken tenders stewed with cheese.Fresh cabbage salad.

• dinner.Steamed fish steak.

Day three:

• breakfast.Cheese Casserole.
• dinner.Steamed salmon with green beans and broccoli garnish.
• dinner.Fried mushrooms with asparagus and sour cream.

Day 4:

• breakfast.Two boiled eggs.Green vegetable salad.
• dinner.Cod soup.A piece of buttered whole wheat toast.
• dinner.Hummus.

Day 5:

• breakfast.Green tea with a slice of cheese.
• dinner.Omelette with ham.Green cucumber salad.
• dinner.Steamed broccoli, feta cheese.

Day six:

• breakfast.Natural yogurt.A piece of hard cheese.
• dinner.Steamed salmon and broccoli.
• dinner.Green vegetable salad.Omelette.

Day seven:

• breakfast.Steamed fish.Low-fat cottage cheese.
• dinner.Omelette with bacon.A piece of hard cheese.
• dinner.Green vegetable salad.Fish in the oven.

Day 8:

• breakfast.2 hard boiled eggs, a slice of cheese, a protein shake, coffee.
• dinner.Braised chicken tenders, vegetable salad.
• dinner.Salmon, fresh cucumber salad.

Day 9:

• breakfast.Three-egg scrambled eggs.Cook beet salad.black tea.
• dinner.Beef stew with steamed broccoli on the side.

• dinner.Fatty fish and boiled asparagus.

Day 10:

• breakfast.Hard boiled eggs, a bit of avocado, salmon cooked in the oven.
• dinner.Poultry cooked in the oven.A slice of hard cheese.
• dinner.Squid salad, drizzled with olive oil.

Day 11:

• breakfast.Scrambled eggs and ham.A slice of hard cheese.Coffee without sugar.
• dinner.Rabbit stew, fresh vegetables.
• dinner.Boil the shrimp.Sautéed Spinach Salad with Cheese.

Day 12:

• breakfast.Scrambled eggs with mushrooms and cheese.coffee.
• dinner.BBQ.Zucchini stewed with tomatoes.
• dinner.Steamed fish.Green salad with cheese.

Day 13:

• breakfast.Scrambled eggs with cheese.Green vegetable salad.black tea.
• dinner.Stew lean meat and steam broccoli.
• dinner.Steamed salmon with stewed vegetables.

Day fourteen:

• breakfast.Salmon with tomatoes.
• dinner.Pork stew with vegetables.
• dinner.Light salad of fresh tomatoes and cucumbers drizzled with olive oil.

Followingketo dietOver the course of two weeks, the body is completely rebuilt and the following changes can be seen:

• Decreased appetite.
• Lose 3-7kg.
• Improve performance.
• Improve sleep.

However, this diet is not suitable for everyone; most people may experience nausea, bowel problems, and muscle fatigue at first.

According to researchketo dietGive results and effects.But you should know when to stop, you can't sit on it for more than a month.It does not involve switching to such a diet; it is not a lifestyle but a short-term use.