It is unlikely that the keto diet will appeal to the sweet tooth. But lovers of nutritious food will surely like it. The basis of the unique system are protein products and lipids - they will provide satiety. But with most carbohydrates, you will have to say goodbye.

Basic principles of a keto diet

Wandering around the web in order to understand what a keto diet is, a person who wants to lose weight will inevitably notice that it is especially popular among performing athletes. The nutritional system under discussion contributes to the active burning of fat reserves and the appearance of a beautiful clear relief, because the muscles remain in the same state. But it is allowed to use it for weight loss.

The main principle of the unique diet has already been noted above - this is to minimize the consumption of carbohydrates or even a temporary rejection of them. Such a rule should be maintained for a long period of time. Instead of carbohydrates, you have to lean on fats and consume the recommended amount of protein.

Interestingly, such a nutrition plan was developed in the last century as part of the complex treatment of epilepsy.

And he really helped to successfully deal with epileptic seizures in children and adults.

Features and essence of the technique

The essence of the technique is to switch the process of fat burning to a new, unusual source. Then the breakdown of carbohydrates is activated, then fats. The menu focuses on fatty dishes. And the protein load is reduced.

The result of this switch is a special condition. It received the separate name "ketosis."When the body lacks glucose, ketones become the most important source of energy. In the process, the level of insulin in losing weight is reduced. There is an accelerated burning of fat deposits.

It should be noted that it will not be possible to go into a state of ketosis immediately.

This will take one to two weeks.

During this period, the body will go through four stages at once:

  1. After the last habitual meal, the body will begin to actively expend glucose for 12 hours.
  2. In the next two days, there will be a switch to the use of glycogen reserves.
  3. When all the carbohydrate reserves are exhausted, the body will begin to try to get energy from fat. The penultimate stage is always the most difficult.
  4. When the body gradually adapts to a new volume of carbohydrates, protein consumption will slow down. Fatty acids will begin to be used more actively.

There are several signs confirming a successful transition to the desired state. These are: frequent urge to visit the toilet, dry tongue, smell of acetone from urine and sweat, lack of hunger.

The liver will begin to actively produce ketones if important conditions are met:

  1. The amount of consumed fat will increase.
  2. Servings of carbohydrates per day will be reduced to 40 - 90 g.
  3. Fluid intake will increase - up to 3-4 liters per day.
  4. Protein food will appear in the diet. Its correct amount can be determined according to the scheme: 1.5 g per 1 kilo of weight.
  5. Snacks will be completely eliminated or reduced to 1 per day.
  6. At least light sport will be added to a person’s daily schedule.

If you cannot correctly correct your menu and daily routine yourself, you can turn to an experienced nutritionist for help.

Pros and cons of diet

Like any diet, the keto under discussion has its advantages and disadvantages. It will be useful to carefully study them before a radical change in diet.

Among the advantages are worth noting:

  • Quick weight loss. Moreover, its decrease does not affect the volume of muscle mass. Only fat leaves.
  • Lack of hunger. High-calorie food from the menu of the discussed diet will allow you to constantly feel full. At such a diet, insulin levels decrease, which affects the desire to eat.
  • Decreased blood sugar. For people with a hereditary predisposition to diabetes, experts strongly recommend choosing such a nutrition system for themselves. It is considered effective prevention of a dangerous ailment.
  • Relief in epilepsy. If the diet is strictly adhered to, this will reduce the dosage of drugs, the frequency and intensity of seizures, and also help to cope with other unpleasant concomitant phenomena.
  • Normalization of pressure and cholesterol. As a result, the health of losing weight is noticeably improved. Diet helps prevent dangerous problems associated with high blood pressure.
  • Increased brain activity. A new source of energy improves concentration.
  • Improving the condition of the skin on the face and body.

Such an impressive list of advantages of the discussed nutrition system makes it desirable for many losing weight. But to complete the picture, you need to talk about the shortcomings of the diet. First of all, this is a special condition called “keto-flu”. It can manifest itself at once with several symptoms: constipation and other problems when using the toilet, headache, bloating, nausea and / or heartburn, fatigue, severe painful cramps.

It must be remembered that such manifestations are a natural reaction of the body to a keto diet. Therefore, one should not panic. You just have to wait 4 to 5 days.

After the specified period, all unpleasant symptoms should be eliminated independently. To avoid their manifestation, it is worth very slowly reducing the amount of carbohydrates in the diet.

Allowed and Prohibited Products

Professional nutritionists can suggest losing weight lists of foods that are allowed or prohibited under the new diet.

  • The first one contains all the “milk” without sweeteners, all kinds of meat products, poultry (even with skin), all seafood and fish, eggs, cheeses of any fat content, avocado, tofu, mushrooms (both champignons, and forest ones), green vegetables, any oils.
  • Minimum portions can be eaten: nuts and berries, dark chocolate (high quality!), Unsweetened fruits, salad leaves and vegetables with a minimum content of starch.
  • But it turns out to be prohibited: cereals, pastries, bread, sugar and honey, store sauces, pasta, dried fruits, margarine, low-fat dairy products.

Experts suggest that the main emphasis in the diet is on fats. They should occupy more than 60% of the daily menu. About 30% will remain on proteins. For carbohydrates, the smallest part of the diet is reserved.

Detailed menu for the week

After reviewing the list of allowed / prohibited products, it is easy to independently create a menu for the week for women and for men. It can be adapted to your taste.

For women

For women, the menu is easier. It has more vegetables and berries.

Option for 7 days:

  1. Omelette with 2 eggs, bread with cheese and salad leaf for breakfast, boiled brown rice with chicken and cucumber salad for lunch, radish salad and fish for dinner, nuts for a snack.
  2. Curd with honey, legumes with a serving of meat and tomatoes, Caesar salad, nuts.
  3. Poached eggs and citrus fruits, vegetable stew with veal, salad (with fish, legumes) and egg muffin, avocado.
  4. Cottage cheese casserole with pieces of fruit and berries, buckwheat with chicken drumstick, baked mackerel with salad (from cucumbers, herbs, radishes), a green apple.
  5. Omelet with soft curd and citrus fruits, trout with Mozzarella, pumpkin and cherry salad, stewed legumes and beef stroganoff, nuts.
  6. Boiled / baked green beans with eggs, stewed tomatoes and squid, lettuce (pepper, Peking) and chicken skewers, avocados.
  7. Omelet with soft curd and sour apple, shrimp and vegetable mix, chicken in tomato paste with cucumber salad, bread from Suluguni.

For men

For a man, a more satisfying nutritious diet is selected. This is especially true if the representative of the stronger sex occasionally goes in for sports.

Option for 7 days:

  1. Omelette of 2 to 4 eggs with grated cheese and strips of bacon, toasts with butter and slices of avocado for breakfast, fried rice with chicken legs and broccoli for lunch, baked zucchini with eggplant / pumpkin and fish for dinner, nuts for a snack.
  2. A large portion of cottage cheese with honey, nuts, green beans and broccoli cooked with garlic + steak from any meat, a portion of chicken + vegetable version of Caesar, bread with Suluguni.
  3. Poached eggs served on bread with cheese and green beans + grapefruit, vegetable stew and veal, braised red beans with fish, avocado.
  4. Cottage cheese casserole with fruit slices and berries, buckwheat with chicken drumsticks and tomato paste sauce, mackerel skewers, vegetable salad and boiled potatoes, applesauce.
  5. Omelet with cottage cheese and sun-dried tomatoes + bread with cheese, trout, baked with cheese and tomato salad, stewed vegetables and beef stroganoff, a mixture of nuts.
  6. Stewed seafood with vegetables and green beans, a salad of sweet pepper, boiled eggs, Peking and any meat kebabs, bread rolls with butter and avocado slices.
  7. Omelet with soft curd and sun-dried tomatoes, shrimp, vegetable mix and a slice of cheese, vegetable stew with tomato paste and baked chicken legs, bread with Suluguni and boiled eggs.

As you can see, both menu options turned out to be very satisfying. However, with their help it will be possible to lose weight and not think about hunger.

Keto Diet

It is very important to get out of the discussed diet.In order not to harm your body and not quickly return to its previous weight, you need to very slowly and gradually switch to a regular nutrition system.

The body needs long-term proper adaptation. To do this, you must first return carbohydrates to the menu, but do this in minimal portions, adding 30 - 35 g per day. It is best to start with high-quality bran and pasta. You can afford a small piece of bread.

What results can be achieved

Many who managed to try a novelty diet note that fat disappears before our eyes. If you follow all the rules of the new food system, on average, about 3 kilos of excess weight will go away per week without much effort.

To speed up the process and make it more effective, it is worth choosing special exercises for problem areas, as well as attending cosmetic procedures that contribute to weight loss and the formation of a beautiful body relief.

Contraindications

Such a nutrition system has its own negative aspects, and therefore contraindications. It can cause a decrease in performance, lead to psychological instability.

Pregnant and lactating mother is strictly forbidden to adhere to this diet.

People with the following pathologies will also have to abandon it:

  • diabetes mellitus;
  • all sorts of problems with the heart and / or blood vessels;
  • diseases of the kidneys, gastrointestinal tract and / or liver;
  • any lipid metabolism disorders.

To understand well what a keto diet is and what it is, you can read thematic literature. For example, Joseph Merkoll’s book on the revolutionary new nutritional system or Lyle MacDonald’s Flexible Diet. The advice of Denis Borisov, a blogger and bodybuilder, will also provide a lot of useful information.

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