Keto Diet: Principle, Benefit and Harm, Rules, Product List, Menu

The use of different diets leads the body to slender shapes and the condition to better.Let's learn about the use of keto-diet and products that are needed.

Fast, thin girls are replaced with beauties with a relieved body and pumping muscles.They are now considered the standard of feminine beauty.To achieve such a result and become like the current ideal, there is little training and proper nutrition.It is worth using a special style of eating on which a ketogenic diet is based.

The principle of keto-diet

The basis of the diet with this diet is a method of nutrition that translates the body into a fat burning apparatus.

Ket-dietIt involves the use of carbohydrates minimum, which reduce glucose amounts and give short -term energy.And when the body feels its shortage, it will find an alternative to continue energy.Ketones will be this replacement.

In other words, instead of glycolysis, which helps to part with carbohydrates, we transfer the body to lipolysis, which breaks down fat.The principle of diet is based on the survival of the body without the use of carbohydrates and the transition to the state of ketoosis.Those who are trying to lose weight is a great chance of making relief and a toned body.

There is a similar concept - ketoacidosis.It is a pathological condition that leads to a disturbance of the acid balance as well as to death.Do not compare them and even confuse them.

Contraindications to Keto Diet

Everything related to acute changes in the body is not considered right for people who have health problems.

It is contraindicated to apply:

• Pregnant.
• Breastfeeding mothers.
• Teens under the age of 18.
• People who have problems with the gastrointestinal tract, heart, urine system.
• With diabetes.

Each diet includes a doctor's consultation and a full medical examination.Keto Diet will be no exception:

• If there are any disorders in the body, it can occur instead of ketosis-ketoacidosis, which will further aggravate the condition of a person and can even lead to death.
• Diabetic diet is particularly dangerous if this disease does not detect before changes in the power system, it can negatively affect the disease and then the consequences will be irreversible.

The benefits of keto-diet

1. Rapid weight loss.On average, 2-5 kg a week is lost, but everyone has it individually.
2. Less than muscle mass.The subcutaneous fat is burned, which is processed in energy.
3. Reducing appetite.This is not a low -calorie diet, but a diet that is based on the exclusion of fast carbohydrates that contribute to an increase in appetite.
4. A constant desire to move.Ketosis does not absorb energy from carbohydrates, but from the fat layer.

The disadvantages of keto-diet

With each diet there are both pros and cons that can harm the body:

1. Instead of ketosis, ketoacidosis will occur, which can lead to death or coma.
2. Constipation, the reason for which is insufficient amount of fiber.
3. Tachycardia, falling blood pressure.
4. The presence of stones causes nausea and even vomiting.Causes discomfort in the stomach.
5. Food with simple carbohydrates can provoke the development of insufficient energy for physical activity.
6. The formation of muscle seizures.

Basic requirements:

• Strict control of the products you use.
• Continuous cleaning of the oral cavity to remove the odor of acetone, which occurs as a result of the production of ketones.

Keto-ditty

• The entrance to the diet should be gradual.This should not be a shock to the body as well as a person.
• Every day the amount of carbohydrates should be increased.The first day of the diet, and also after the next 2 weeks, the carbohydrates in the food should be increased.

• All rich in carbohydrates, vegetables and fresh fruits should be consumed from 12:00 to 18:00.For the rest of the time, you should eat low carbon foods.
• It is necessary to divide the food 5 times.Transmission should be small.Do not eat 3 hours before bedtime.
• To consume salt at least.
• Drink no more than 4 liters a day.But don't do it through strength.The amount should be a little larger than you drank before.
• The amount of carbohydrates should not be more than 50 g per day.Consumption of fat as well as proteins should remain the same.
• Do not use confectionery, baking, flour.
• Gradually, the use of calories by about 500 per day should be reduced.

Adhering to the rules, the diet, you will achieve the result faster and do not harm health.

When the process of lipolysis begins, you will note:

• Reduction of body weight.
• Pleasant oral odor.
• Increasing the ketones in the blood.
• Reducing appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Motor activity will decrease, there will be fatigue, stomach problems.This condition can last 1-2 weeks, but gradually the symptoms will disappear.

Tips at the entrance of the ket-diet

• To quickly see the result, he follows before the beginningKet-dietConstantly maintain the number of tracks used.
• In the early stages, the diet should be restored, the amount of protein and fat should be 1: 1, then 3: 1.
• If in the food you eat, calories are not enough, they should be increased by adding butter, nuts to the diet.If the calorie is more than the norm should be abandoned by products containing protein.

The diet is quite strict.All weaknesses are unacceptable.They will not allow the body to be remodeled to ketosis.Even a small burger or candy can disrupt metabolism and reduce weight loss efficiency.

Ket-diet classification

There are three different ketogenic diets:

1. Basicwhich is based on moderate protein use and a significant increase in fat.In this case, the carbohydrate load is not used.A diet for lazy who cannot attend training and lead an active lifestyle.
2. TargenSCarbohydrate intake must be strictly adjusted and distributed by the clock.They will be more effective before and after active training.Active sports fans will be easier to withstand loads.
3. CyclicSYou are constantly increasing the number of carbohydrates consumed and then reducing.This type of power should include 1 day with minimal fat consumption.In this way, glycogen will not be in shortage, which will have a beneficial effect on a person who is constantly exercising.

List of allowed products for Keto-R

• MeatSAnimal products should be unprocessed or grown, not hormones.It should be remembered that processed meat products contain a huge amount of carbohydrates.
• Eggs in any shape - contain the perfect amount of fat, also proteins.
• Dairy and dairy products.
• Fish, Fresh seafood.The number one is for this diet, but they should be prepared without the use of panorama and a huge amount of fat.
• Vegetable fats.
• Nuts, as well as all seeds will help to increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

The liquid that can be consumed:

• Clean water.
• Tea.
• Coffee is unsweetened.

Sugar deputies do not affect its blood level, but increases weight and do not kill the desire to eat something sweet.

The most harmful is:

• Syrup from Agawa.
• Fructose.
• Honey.
• Store fruit juices.
• Maple syrup.

They have a high calorie content, but do not increase energy and do not repel the desire for sweets, but only harm the body.

Turn the longing for sweet foods will helpStevia and Erythrol:

• Not toxic.
• They do not contain complex carbohydrates.
• They do not affect health.

However, they can increase appetite, provoke the formation of gas in the stomach, and they are tasteless.

Prohibited Products for Keto-Red

Forbidden:

• Starch -containing products.
• Sugar, in any form.
• Fruits with sugar content.
• Cereals, pasta.
• All drinks containing sugar.

In different genders, the entrance to the diet is different, in the masculine - 7 days, in the female - 5. The most difficult days are from the third to the fifth.To gradually enter a diet, you must stick to a special diet.

Keto-Dietary menu for 2 weeks

Day one:

• Breakfast.Eggs with cheese.
• Dinner.Chicken soup from broccoli.
• Dinner.Loof Natural Yogurt.

Day second:

• Breakfast.Case of low -fat cottage cheese, with sour cream.
• Dinner.Files of chicken meat, stewed with cheese.Fresh Chinese cabbage salad.

• Dinner.Steam chops.

The third day:

• Breakfast.Curds of cottage cheese.
• Dinner.Sharp, stewed with garnish of green peas and broccoli.
• Dinner.Frying champions with asparagus garnish with the addition of sour cream.

Fourth day:

• Breakfast.Two chicken boiled eggs.Green vegetable salad.
• Dinner.Fish cod soup.A whole grain piece of fried bread with butter.
• Dinner.Mashed potatoes with puree.

Day Fifth:

• BreakfastSGreen tea with a slice of cheese.
• Dinner.Ham omelette.Green cucumber salad.
• Dinner.Steam Broccoli, Brynza.

Day six:

• Breakfast.Natural yogurt.A piece of hard cheese.
• Dinner.Salmon and broccoli are suffocated.
• Dinner.Green vegetable salad.Omelette.

Seventh day:

• Breakfast.Steam fish.Low fat.
• Dinner.Bacon omelette.A piece of hard cheese.
• Dinner.Green vegetable salad.Fish in the oven.

Eighth day:

• Breakfast.2 boiled eggs, slice cheese, cocktail of protein products, coffee.
• Dinner.Chicken stew, lettuce.
• Dinner.Salmon, fresh cucumber salad.

Ninth Day:

• Breakfast.Three eggs.Boiled beet salad.Black tea.
• Dinner.Stewed beef, stewed garnish.

• Dinner.The fish is oily and boiled asparagus.

DAY:

• Breakfast.Boiled egg, some avocado, salmon prepared in the oven.
• Dinner.Poultry meat cooked in the oven.A slice of hard cheese.
• Dinner.Calmar salad, seasoned with olive oil.

Eleventh Day:

• Breakfast.Eggs with ham.A slice of hard cheese.Sugar -free coffee.
• Dinner.The rabbit is stewed, fresh vegetables.
• Dinner.Boiled shrimp.Cheese spinach salad.

Twelfth day:

• Breakfast.Eggs with champion and cheese.Coffee.
• Dinner.Grilled meat.Stunned zucchini with tomatoes.
• Dinner.Steam fish.Green cheese salad.

Thirteenth Day:

• Breakfast.Eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Loof Stew, stewed broccoli.
• Dinner.Steam salmon with stewed vegetables.

Fourteenth Day:

• Breakfast.Salmon with tomatoes.
• Dinner.Stewed pork with vegetables.
• Dinner.Light salad of fresh tomatoes and cucumbers, seasoned with olive oil.

AfterKet-ditaFor 2 weeks the human body has been completely converted and such changes are seen:

• Reducing appetite.
• Loss 3-7 kg.
• Improvement.
• Improvement of sleep.

However, such a diet is not suitable for everyone, most may have nausea at first, stool problems, muscle fatigue.

According to studiesKeto dietGives results and effect.But it's worth knowing the measure, you can't sit on it for more than a month.This does not mean a transition to such a diet, it is not a way of life, but a short -term application.