KETO diet: principle, benefits, harm, rules, list of products, menu

Using different diets will bring the body into a leaner shape and in better shape.Let's learn about the Keto diet and the benefits of using it.

Shapeless, thin girls are being replaced by statuesque beauties.Now they are considered the standard of female beauty.In order to achieve such a result, the current ideal should not be the same as training and proper nutrition.Ketogenic diet based eating style is worth using.

Principle of Keto Diet

The basis of the diet for this diet is a way of eating that turns the body into a fat-burning machine.

Keto DietIt requires minimal carbohydrates, which reduce the amount of glucose and provide short-term energy.When the body feels its lack, it will find an alternative to produce energy.These will be replacement rabbits.

In other words, instead of glycolysis, which helps to break down carbohydrates, we send the body to saliva, and it breaks down fats.The principle of the diet is based on the body, not consuming carbohydrates, not reviving carbohydrates.For people trying to lose weight, this is a great opportunity to get a sculpted and toned body.

There is such a concept - KetoCidosis.It is a pathological condition that causes acid imbalance and death.You should not compare or even confuse them.

Contraindications for the Keto Diet

Anything related to unexpected changes in the body is not considered a right for healthy people.

Contraindications for its use:

• Pregnant.
• Nursing mothers.
• Adolescents under 18 years of age.
• People with internal tract problems, problems with the heart and urinary system.
• For diabetes mellitus.

Any diet requires a doctor's consultation and medical examination.The keto diet does not, by any means:

• If there is any panic in the body, then instead of Ketosocidz, it will further worsen the condition of the person and may lead to death.
• A diabetic diet is especially dangerous;If this disease is not detected before the changes in the nutritional system begin, it can have a negative impact on the disease, and then the consequences are irreversible.

Benefits of the KETO Diet

1. Fast weight loss.Average weight loss is 2-5 kg per week, but this is for everyone.
2. Decreased muscle mass.Subcutaneous fat is burned and converted into energy.
3. Root decline.This is not a low-calorie diet, but a diet based on the elimination of fast carbohydrates that increase appetite.
4. Always wanting to be warm.Ketosis gets energy from carbohydrates, not fat.

Cons of the Keto Diet

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

1. Instead of ketosis, ketoacidosis can lead to death or coma.
2. Caused by insufficient fiber
3. Tachycardia, drop in blood pressure.
4. The presence of stones can cause nausea and even vomiting.Causes stomach discomfort.
5. Eating simple carbohydrates can lead to insufficient energy production for physical activity.
6. Creating muscle spasms.

Basic requirements:

• Strict control over the products you consume.
• Always brush your mouth to remove the acetone odor caused by the production of ketones.

Keto Diet Rules

• Introduction to the diet should be gradual.It should not be a shock to the body as well as to the person.
• The amount of carbohydrates should be increased every day.On the first day of the diet, as well as after the next 2 weeks, food should increase carbohydrates.

• All carbohydrate-rich vegetables and fresh fruits should be consumed between 12 a.m. and 6 p.m.Other times, you should eat low carb foods.
• Food needs to be divided 5 times.Portions should be small.Do not eat 3 hours before going to bed.
• Use minimal salt.
• Do not drink more than 4 liters per day.But don't force it.The amount should be a little more than what you used to drink.
• The amount of carbohydrates per day should not be more than 50 g.Fat and protein intake should remain the same.
• Don't just use confectioners, baked goods, or flour.
• Gradually reduce your calorie intake by about 500 a day.

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

When the lipolysis process begins, you will notice:

• Reduce body weight.
• Pleasant smell from the mouth.
• Increased ketones in the blood.
• Root decline.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Physical activity decreases, fatigue and stomach problems occur.This condition lasts for 1-2 weeks, but gradually the symptoms disappear.

Tips Before Embarking On The Keto Diet

• To see results quickly, even before you startKeto DietsConstantly monitor the amount of micronutrients consumed.
• In the initial stages, the diet should be adjusted;The ratio of protein and fat should be 1:1, then 3:1.
• If the foods you eat are low in calories, you can increase them by adding fats and nuts to your diet.If you eat your normal calorie intake, you should avoid foods that contain protein.

The diet is too strict.Any weaknesses are not acceptable.They don't allow the body to get in the way.A small burger or candy can disrupt the metabolism and reduce the effectiveness of weight loss.

Classification of the Keto Diet

There are three different ketogenic diets:

1. BasicBased on average protein intake and a significant increase in fat.In this case, the load of the carbohydrate load is not used.For lazy people who can't go to exercise, diet for diet can lead an active life.
2. The goal.Carbohydrate intake should be regulated and distributed periodically.It is effective to use them before and after active training.Active sports fans will find it easy to carry.
3. Cyclic.You can always increase or decrease the amount of carbohydrates you consume.This type of diet should include 1 day with minimal fat consumption.Thus, glycogen is not in short supply, which is useful for a person who plays sports regularly.

List of allowed foods on the keto diet

• Meat.Animal products should not be processed or raised with hormones.Meat products should contain large amounts of carbohydrates.
• Eggs in any form contain the perfect amount of fat and protein.
• Milk and fermented milk products.
• Fish, fresh seafood.It's number one for dieters, but cook them in the bakery and big fat trifles.
• Vegetable oils.
• NutsAlso, the seeds help to increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

You can use:

• Clean water.
• Tea.
• Coffee that isn't coffee.

Sugar substitutes do not affect blood sugar levels, but they increase weight and make you not want to eat something sweet.

The most harmful:

• Agave syrup.
• Fructose.
• Honey.
• Store-bought fruit juices.
• Maple Syrup.

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

A craving for sweet foods helpsStevia and Erythrol:

• Not poisonous.
• Complex carbohydrates are not included.
• Do not affect health.

However, they increase appetite, gas in the stomach and are very unpleasant.

Foods are prohibited on the Keto diet

Prohibited:

• Starch products.
• Sugar in various forms.
• Fruits containing sugar.
• Darshar, pasta.
• All drinks contain sugar.

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

Keto diet menu for 2 weeks

First day:

• Breakfast.Eggs with cottage cheese.
• Dinner.Broccoli Chicken Soup.
• Dinner.Low fat natural yogurt.

Second day:

• Breakfast.By adding low-fat cottage cheese and sour cream.
• Dinner.Baked chicken fillet with cheese.Fresh Chinese cabbage salad.

• Dinner.Cut the cooked fish.

Third day:

• Breakfast.Cottage Cheese Casserole.
• Dinner.Baked Salmon Side by side salmon topped with green beans and broccoli.
• Dinner.Fried champignons with asparagus garnishes.

Fourth day:

• Breakfast.Two boiled chicken eggs.Green vegetable salad.
• Dinner.Fish cod soup.Bread with butter and a part of whole ether.
• Dinner.Chickpea puree.

Fifth day:

• Breakfast.Green tea with a slice of cheese.
• Dinner.Omelet with ham.Green cucumber salad.
• Dinner.Baked broccoli, feta cheese.

On the sixth day:

• Breakfast.Natural yogurt.Strict secret.
• Dinner.Baked Salmon and Broccoli.
• Dinner.Green vegetable salad.Omelette.

On the seventh day:

• Breakfast.Cooked fish.Low fat cottage cheese.
• Dinner.Omelet with bacon.Strict secret.
• Dinner.Green vegetable salad.Baked fish.

Eighth day:

• Breakfast.2 boiled eggs, a piece of cottage cheese, protein shake, coffee.
• Dinner.Chicken, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Three eggs eggs eggs.Baked beet salad.Black tea.
• Dinner.Braised beef, braised broccoli.

• Dinner.Oily fish and boiled asparagus.

Tenth day:

• Breakfast.Baked salmon with some avocado, some avocado, and baked salmon.
• Dinner.Poultry meat baked in the oven.A slice of hard cheese.
• Dinner.Square salad dressed with olive oil.

Day eleven:

• Breakfast.Eggs and ham.A slice of hard cheese.Coffee without sugar.
• Dinner.Baked rabbit, fresh vegetables.
• Dinner.Boiled prawns.Sauteed spinach salad with cheese.

Twelfth day:

• Breakfast.Mushrooms and eggs with cheese.Coffee.
• Dinner.Boiled meat.Zucchini cooked with tomatoes.
• Dinner.Cooked fish.Green salad with cheese.

Thirteenth day:

• Breakfast.Eggs with cottage cheese.Green vegetable salad.Black tea.
• Dinner.Lean sole, steamed broccoli.
• Dinner.Baked salmon with steamed vegetables.

On the fourteenth day:

• Breakfast.Salmon with tomatoes.
• Dinner.Pork with vegetables.
• Dinner.A light salad of fresh tomatoes and cucumbers, dressed with olive oil.

Next toKeto DietWithin 2 weeks, the human body is completely rebuilt, and the following changes are visible:

• Root decline.
• Cost is 3-7 kg.
• Increase efficiency.
• Sleep improved.

However, this diet is not for everyone;Most people may feel nauseous at first, and may experience problems with stool and muscle management.

According to the studyKeto Dietgives result and effect.But you have to know when to stop, you can't sit for more than a month.This does not include going on a diet;It's a short-term use, not a lifestyle.