The ketogenic diet: principle, benefits and harm, rules, list of products, menu

Using a variety of diets leads the body to train and condition to improve. Let's find out about the ketogenic diet app and the foods you need.

Slim and shapeless girls are replaced by cuties with a raised body and pumped muscles. They are now considered the standard of female beauty. To achieve this result and become similar to the current ideal, training and proper nutrition alone are not enough. The special eating style that the ketogenic diet is based on is worth taking advantage of.

The Ketogenic Diet Principle

The basis of the diet of this diet is the form of nutrition, which translates the body into a fat burning device.

The Keto dietinvolves the use of minimal carbohydrates, which lower glucose and provide short-term energy. And when the body perceives its lack, it will find an alternative to continue producing energy. This replacement will be ketones.

In other words, instead of glycolysis, which helps break down carbohydrates, we transfer the body to lipolysis, which breaks down fats. The principle of the diet is based on the survival of the body without consuming carbohydrates and entering a state of ketosis. For those who are trying to lose weight, this is a great opportunity to feel relieved and toned.

There is a similar concept: ketoacidosis. This is a pathological condition that leads to a violation of the acid-base balance, as well as death. You should not compare and even confuse them.

Contraindications to the ketogenic diet

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

Contraindicated to use:

• Pregnant.
• Nursing mothers.
• Adolescents under 18 years of age.
• People who have problems with the gastrointestinal tract, heart, urinary system.
• With diabetes.

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

• In the presence of any disturbance in the body, instead of ketosis, ketoacidosis can occur, which will further worsen the human condition and can even lead to death.
• A diet for diabetics is especially dangerous, if this disease is not detected before the onset of changes in the dietary system, it can negatively affect the disease itself, and then the consequences will be irreversible.

The benefits of the ketogenic diet

1. Rapid weight loss. On average, 2 to 5 kg are lost per week, but this is individual for everyone.
2. Loss of muscle mass. Subcutaneous fat is burned and converted into energy.
3. Decreased appetite. This is not a low calorie diet, but a diet that relies on the elimination of fast carbohydrates that increase appetite.
4. Constant desire to move. Ketosis takes energy not from carbohydrates, but from body fat.

Disadvantages of the ketogenic diet

Each diet has pros and cons that can harm the body:

1. Instead of ketosis, ketoacidosis will occur, which can lead to death or coma.
2. Constipation caused by lack of fiber.
3. Tachycardia, drop in blood pressure.
4. The presence of stones will cause nausea and even vomiting. Causes an upset stomach.
5. Eating simple carbohydrates can cause insufficient energy production for physical activity.
6. Formation of muscle cramps.

Basic requirements:

• Strict control of the products you consume.
• Constant cleaning of the mouth to eliminate the smell of acetone that comes from the production of ketones.

The Ketogenic Diet Rules

• Entry into the diet should be gradual. This should not be a shock to the body or the person.
• The amount of carbohydrates should be increased every day. On the first day of the diet, and also after the next 2 weeks, carbohydrates in food should be increased.

• All carbohydrate-rich fresh vegetables and fruits should be eaten between 12 noon and 6 p. m. The rest of the time, eat low-carb foods.
• Divide your food intake by 5 times. Portions should be small. Do not eat 3 hours before bedtime.
• Use salt to a minimum.
• Do not drink more than 4 liters per day. But don't force it. The amount should be a little more than what you drank before.
• The amount of carbohydrates per day should not exceed 50 g. The consumption of fats and proteins should remain the same.
• Do not use candy, baked goods, flour.
• Gradually reduce your calorie intake by approximately 500 per day.

By following the rules of the diet, you will achieve results faster and will not harm your health.

When the lipolysis process begins, you will check:

• Weight loss.
• Pleasant smell from the mouth.
• Increased ketones in the blood.
• Decreased appetite.
• Insomnia.
• Easy concentration at work.

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

Tips before starting the ketogenic diet

• To quickly see the result, you should always keep under control the amount of micronutrients consumed even before starting theketogenic diet.
• In the early stages, you need to rebuild the diet, the amount of protein and fat should be 1: 1, then 3: 1.
• If there are not enough calories in the food you eat, they should be increased by adding butter and nuts to the diet. If the calories exceed the norm, it is worth giving up protein-containing foods.

The diet is quite strict. Any weakness is unacceptable. They will prevent the body from rebuilding into ketosis. Even a small hamburger or candy can upset your metabolism and reduce the effectiveness of weight loss.

Ketogenic diet classification

There are three different ketogenic diets:

1. Basic, which is based on a moderate protein intake and a significant increase in fat. In this case, carbohydrate loading does not apply. A diet for the lazy who cannot attend workouts and lead an active lifestyle.
2. Destination. Carbohydrate intake must be strictly regulated and distributed throughout the day. It will be more effective to use them before and after active training. Active sports enthusiasts will find it easier to carry loads.
3. Cyclic. You constantly increase and decrease the amount of carbohydrates consumed. This type of diet should include 1 day with a minimum fat intake. Therefore, glycogen will not have a deficit, which will have a beneficial effect on a person who is constantly involved in sports.

List of allowed ketogenic foods

• Meat. Animal products must be unprocessed or hormone free. Keep in mind that processed meats are rich in carbohydrates.
• Eggs in any form: they contain the ideal amount of fat and protein.
• Dairy and fermented milk products.
• Fish, fresh seafood. Number one for this diet, but they must be cooked without breading and without large amounts of fat.
• Vegetable fats.
• Walnuts, as well as any seeds, will help increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruit.

Liquid that can be consumed:

• Pure water.
• Tea.
• Coffee without sugar.

Sugar substitutes do not affect blood sugar levels in any way, but they do gain weight and do not eliminate the urge to eat something sweet.

The most harmful are:

• Agave syrup.
• Fructose.
• Honey.
• Store fruit juices.
• Maple syrup.

They are high in calories, but they do not increase energy and do not discourage the desire for sweets, they only harm the body.

Stevia and Erythrol can help reduce sugar cravings:

• It is not toxic.
• Does not contain complex carbohydrates.
• Does not affect health.

However, they can increase your appetite, cause gas in your stomach, and don't taste good.

Forbidden foods on the ketogenic diet

Forbidden:

• Foods that contain starch.
• Sugar, in any form.
• Fruit with sugar content.
• Cereals, pasta.
• All drinks contain sugar.

The entry into the diet is different for different sexes, for men - 7 days, for women - 5. The most difficult days are from the third to the fifth. To gradually enter the diet, you need to follow a special diet.

2 Week Ketogenic Diet Menu

First day:

• Breakfast.Scrambled eggs with cheese.
• Lunch.Chicken broth soup with broccoli.
• Dinner.Low-fat plain yogurt.

Second day:

• Breakfast.Low-fat cottage cheese with sour cream.
• Lunch.Chicken fillet stewed with cheese. Fresh Chinese cabbage salad.

• Dinner.Steamed fish cutlet.

Third day:

• Breakfast.Cottage cheese casserole.
• Lunch.Steamed salmon garnished with peas and broccoli.
• Dinner.Fried mushrooms garnished with asparagus and sour cream.

Fourth day:

• Breakfast.Two cooked chicken eggs. Green vegetable salad.
• Lunch.Fish and cod soup. Whole wheat toast with butter.
• Dinner.Chickpea puree.

Fifth day:

• Breakfast. Green tea with a slice of cheese.
• Lunch.Ham omelette. Green cucumber salad.
• Dinner.Steamed broccoli, feta cheese.

Sixth day:

• Breakfast.Natural yogurt. A piece of hard cheese.
• Lunch.Salmon and steamed broccoli.
• Dinner.Green vegetable salad. Tortilla.

Seventh day:

• Breakfast.Steamed fish. Low-fat cottage cheese.
• Lunch.Omelette with bacon. A piece of hard cheese.
• Dinner.Green vegetable salad. Baked fish.

Eighth day:

• Breakfast.2 hard-boiled eggs, a slice of cheese, a protein cocktail, coffee.
• Lunch.Stewed chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Scrambled eggs made with three eggs. Boiled beet salad. Black tea
• Lunch.Beef stew garnished with steamed broccoli.

• Dinner.Fatty fish and boiled asparagus.

Tenth day:

• Breakfast.Boiled egg, some avocado, salmon, baked.
• Lunch.Baked poultry. A slice of hard cheese.
• Dinner.Squid salad dressed with olive oil.

Eleventh day:

• Breakfast.Fried eggs with ham. A slice of hard cheese. Coffee without sugar.
• Lunch. Stewed rabbit, fresh vegetables.
• Dinner.Boiled shrimp. Spinach salad stewed with cheese.

Twelfth day:

• Breakfast.Fried eggs with mushrooms and cheese. Coffee.
• Lunch.Grilled meat. Zucchini stewed with tomatoes.
• Dinner.Steamed fish. Green salad with cheese.

Thirteenth day:

• Breakfast.Scrambled eggs with cheese. Green vegetable salad. Black tea
• Lunch.Low-fat stew, steamed broccoli.
• Dinner.Steamed salmon with stewed vegetables.

Fourteenth day:

• Breakfast.Salmon with tomatoes.
• Lunch.Pork stewed with vegetables.
• Dinner.Light salad of fresh tomatoes and cucumbers, seasoned with olive oil.

Following theketo dietfor 2 weeks, the human body is completely rebuilt and the following changes are visible:

• Decreased appetite.
• 3-7 kg loss.
• Improved performance.
• Sleep better.

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

According to studies, theketogenic dietgives results and effect. But it is worth knowing when to stop, you can not sit for more than a month. It does not involve a transition to such a diet, it is not a way of life, but a short-term use.