Today, girls are offered many sophisticated methods for losing weight and drying the body. Often, none of these bring the desired effect. The best way to lose weight is to turn to proven methods that are proven by nutritionists. approved.
history of keto diet
An interesting fact, but in the early 20th century children were treated for epileptic seizures through ketone diet. Doctors noticed some changes in the child's body. Their body weight has decreased and the fat layer has reduced. Subsequently, in medical practice, the ketogenic diet has achieved success and is widely used in dietetics.
The keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and serve as a source of energy. The nutritional system is based on obtaining energy from fat mass, as the body contains large amounts of carbohydrates. Consumption is limited.
You can use this method of losing weight right now. But you must understand that if you do not make any effort, nothing will work. It will be necessary to minimize the carbohydrate-rich foods in the diet, notTo absorb that excessive amount of protein and fat.
essence of 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 substitutes for energy sources, 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 ketogenic diet and other protein based methods to lose weight? The diet is filled with foods containing vegetable fats, not animal fats.
The brain gets energy from glucose. If carbohydrates are completely eliminated, it will have nothing to draw resources from for the rest of its life. Then a logical question arises: in this case the brain will have enoughWhere will I get the 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 do not cause any problems to the brain. Let's feed to maintain 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 preferable for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate reinforcement is needed.
- Goal. 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 themSo the person will be more energetic and will not feel lack of strength.
- Cyclic. It consists in the alternating consumption of carbohydrates in large and small quantities. Ensures the maintenance of optimal levels of glycogen in muscle and liver tissue. Unloading a day during the week contributes to the fact that fatslayer becomes smaller.
Benefit
The main advantage of this technique is the quick and high-quality achievement of the result. Body weight loss will begin from the second week of nutrition under this program.
A gradual disappearance of the fat layer will also become noticeable. Keto diet is indispensable for athletes who need to reduce adipose tissue, without losing muscle mass.
Another important benefit of such a power supply system is worth noting. It is the reduction of appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Because food on a keto diet is low in protein and fat, You can avoid the problem of constant hunger and "wild" hunger.
Additional benefits of the ketogenic diet are the long-term preservation of the achieved effect and the absence of the body's stress responses (which exist with other weight loss options).
After the completion of such a nutritional system, there is no slowdown in metabolism. Accordingly, a person will not begin to regain the lost kilograms. However, you should not immediately increase the amount of carbohydrates in the menu.
Who is not on 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 the diet. You will also need to consult a doctor. The ketogenic diet should be carried out according to 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: the period of pregnancy and lactation.
- Inflammation of the gallbladder: chronic or acute.
Ketone diets have some side effects and potential adverse effects. You also need to familiarize yourself with them beforehand.
In the first seven days of following the diet, the body undergoes a process of restructuring. Because of this, a person may experience slight malaise, weakness and fatigue. This occurs due to the lack of carbohydrates.
You also need to consume a limited amount of minerals, beneficial trace elements and vitamins. This can adversely affect the vital processes of the body 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.
the gain
The ketone nutrition program has the following positive characteristics:
- Speedy weight loss. Here the individual characteristics of the organism play an important role. Sometimes just a week allows you to lose five kilograms.
- Moderate reduction in muscle mass. Weight loss is due to the fat burning effect. It is fat that gets converted into energy.
- Eliminate the feeling of hunger. This diet does not contain low-calorie foods. But also does not contain fast carbohydrates (they increase appetite).
- A solid surge of energy, vitality and vigor. Ketosis converts energy from stored fat. The body doesn't spend it processing incoming carbohydrates.
drink
To quench your thirst while on the ketone diet, you can only drink these types of drinks:
- plain clean water;
- tea: black or green;
- Coffee (necessarily without sugar).
Additionally, but in small amounts, 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 preferred by many of the fair sex. If you really want to pamper yourselfIf you want to, you have to go to the trick and use the sweeteners.
Direct-use sweeteners do not appear to affect the rise in blood sugar. However, they do have a negative effect on weight loss, making and maintaining a craving for sweet foods. The most harmful sweeteners to avoid:
- honey;
- fructose;
- concentrated fruit juice;
- agave syrup;
- Maple syrup.
These foods have a high calorie content. Therefore, they have relatively harmful properties, similar to white sugar. Negative features: effect on the functioning of the kidneys and liver, the possibility of insulin resistance, the return of extra pounds.
People 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 distinctive taste.
body's adaptation
A distinctive feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fair sex adapt at least 5 days. Keto diet, whose weekly menu for men is more nutritious, is still more difficult for the stronger half. Adaption in men is 7 days or more. ThisThe 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 a keto diet, the body consumes already taken carbohydrates in order to obtain the required amount of energy. They entered the body even before the weight could be lost.
difficulties for the body
In addition, it becomes more difficult, because all the previously stored carbohydrates have already been depleted, and the energy must be taken somewhere. Therefore, the body begins to process the protein into glucose.
Thus, the human body falls into a stressful state. At this time, it can pull proteins from the muscle tissue, which will lead to a feeling of weakness and sometimes muscle pain. But soon the period will begin during which fat straightens. It burns
This leads to the following pattern: adaptation of the human body to emergency situations, the production of ketone bodies and the burning of fat mass. In addition, the breakdown of proteins slows down.
If you follow the basic recommendations of experts, you can 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 the main part of the diet will be foods high in protein. Below is a list of the essential foods for the ketone diet and which are best avoided.
Recommended:
- Meat. Of course, it is the main source of protein and vitamins. It is better to eat chicken, cow, rabbit or pork.
- A fish. A real treasure, containing 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 in the ovenMust be baked in.
- Various seafood. For example, protein-rich mussels or squid. Also suitable for crab. Prawns and oysters are well digested.
- Eggs. The richest trace elements are considered to be chicken and quail.
- Nuts. They can be added to main dishes, and also used as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- 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.
- Fruits. Strictly prohibit. Only sour apples, grapes, oranges are allowed.
- Milk products. Do not neglect their use. They are rich in calcium, vitamins and minerals. You can take cottage cheese, unsweetened yogurt, cottage cheese, low-fat kefir.
Forbidden:
- First of all, a variety of confectionery products should be completely excluded: cakes, sweets, cookies.
- Sweet fruits. These include bananas, grapes, persimmons, mangoes.
- Vegetables with a lot of carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Bakery products.
- Different types 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.
one week menu with keto diet
Based on the above recommended and prohibited foods, compiling a diet is not difficult.
A ketogenic diet for a week can include any type of meat, fish, a variety of seafood, dairy products, eggs, uncooked fruits, vegetables, nuts. You can also add mushrooms, vegetable oils, spices and condiments here. can.
It is important to remember that the ketone diet requires at least three main meals.
A keto diet, an approximate menu for a week from 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 products.