Today, girls are offered many sophisticated ways to lose weight and dry their bodies. Often, none of these have the desired effect. The best way to lose weight is to turn to proven methods approved by nutritionists. One of them is the ketogenic diet, this week's menu, reviews and helpful tips, which you'll learn about in this article.
The history of the ketogenic diet
A fun fact, but through the keto diet in the early 20th century, children were treated for seizures. The doctor noticed some changes in the child's body. He lost weight and the fat layer was reduced. Subsequently, in medical practice, the ketogenic diet was successful and widely used in nutrition.
The keto diet is so named because the liver produces molecules (ketone bodies) and acts as a source of energy. The basis of the nutritional system is to obtain energy from fat, because the intake of large amounts of carbohydrates in the body is limited.
You can use this weight loss method now. But you should understand that nothing will work if you don't put in any effort. It is necessary to reduce carbohydrate-containing foods to a minimum in the diet and not absorb too much protein and fat.
The essence of the ketogenic diet
The basis of the nutritional system is that a person restricts the intake of carbohydrate foods, thereby virtually eliminating calorie intake. Proteins and fats can partially serve as a substitute for energy sources, but they are not sufficient for the normal functioning of the body. As a result, fat deposition will be involved.
What's the difference between the ketogenic diet and other protein-based weight loss methods? The diet is full of foods containing vegetable fats, not animal fats.
The brain gets its energy from glucose. If carbohydrates are completely excluded, then he will have no resources to live a fulfilling life. Then a logical question arises: Where will the brain get enough energy in this situation?
The liver is actively involved when the diet is deficient in carbohydrates. It breaks down fat into fatty acids and produces glycerol, which forms ketone bodies. These metabolites provide nutrients to the brain and keep it running smoothly without any problems.
If the body needs carbohydrates, it absorbs glycogen from the muscles and liver. This is where the adaptation process begins.
Classification
There are three types of ketogenic diets:
- according to. It is more suitable for those who do not want to live an active lifestyle and get sports training. No additional carbohydrate fortifiers are required.
- Target. Designed for those leading active workouts. This is a ketogenic diet with a weekly menu that calls for hourly distribution of carbohydrates: on the eve of an exercise load and at the end of the exercise. So people will be more energetic and will not feel lack of strength.
- cyclical. It involves alternating consumption of large and small amounts of carbohydrates. Make sure to maintain optimal levels of glycogen in muscle and liver tissue. The fact that unloading one day of the week helps the fat layer get smaller.
benefit
The key advantage of this technique is the fast, high-quality results. According to the plan, weight loss will begin during the second week of nutrition.
The gradual disappearance of the fat layer will also become apparent. A ketogenic diet is essential for athletes who need to reduce adipose tissue.
It is worth noting another important advantage of this power supply system. is to reduce appetite. This effect can be explained by a reduction in the amount of insulin in the circulatory system. Because foods on a ketogenic diet are low in protein and fat, problems with persistent hunger and "wild" appetites can be avoided.
Other advantages of the ketogenic diet are the long-term maintenance of the gains achieved and the absence of the body's stress response (as is the case with other weight loss options).
When such a nutritional system is completed, the metabolism is not slowed down. Therefore, a person will no longer start to gain the kilograms lost. However, you should not immediately increase the amount of carbohydrates in your menu.
Who doesn't eat a ketogenic diet?
Under no circumstances should you try this weight loss method for someone with diabetes. Before starting a diet, be sure to assess the risk of side effects and research contraindications. You also need to consult a doctor. The ketogenic diet must be carried out according to certain rules established by modern doctors in different countries.
The use of the following conditions is strictly prohibited:
- Kidney, liver, thyroid and digestive disorders.
- Violation of the work of the cardiovascular system of the body.
- Women: Pregnancy and lactation.
- Gallbladder inflammation: chronic or acute.
The keto diet has some side effects and possible adverse effects. You also need to familiarize yourself with them in advance.
During the first 7 days after a diet, the body goes through a reorganization process. As a result, a person may experience mild discomfort, weakness and fatigue. This is due to a lack of carbohydrates.
You must also consume limited amounts of minerals, beneficial trace elements and vitamins. This can adversely affect important body processes and certain organs.
Doctors recommend taking a vitamin complex during a ketogenic diet. Don't forget that most animal fats increase bad cholesterol.
benefit
The keto nutrition plan has the following positive characteristics:
- Lose weight in time. Here, the individual characteristics of the organism play an important role. Sometimes it is possible to lose five kilograms in just one week.
- Muscle mass is slightly reduced. Weight loss is due to the fat burning effect. It is fat that is converted into energy.
- Eliminate hunger. There are no low-calorie foods in this diet. But also no fast carbs (they increase appetite).
- A surge of tangible energy, vitality, and power. Ketosis converts energy from stored fat. The body does not use it to process incoming carbohydrates.
Drink
While on a ketogenic diet to quench your thirst, you should only drink the following types of beverages:
- ordinary water;
- Tea: black or green tea;
- Coffee (must be unsweetened).
Also, you can use dextrose-free coconut water, wine, and cappuccino in small amounts.
Can sweeteners be used?
The ketogenic diet, which offers women a week-long menu that's completely carb-free and also bans sweets, is a favorite of many fair sexers. If you really want to pamper yourself, sweeteners are a must.
Direct use of sweeteners did not affect blood sugar elevation. However, they have a negative impact on weight loss, forming and maintaining cravings for sweets. The most harmful sweeteners to avoid:
- Honey;
- fructose;
- fruit juice concentrate;
- agave syrup;
- Maple sugar.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Negative features: Affects kidney and liver function, possibility of insulin resistance, weight gain.
For those with a sweet tooth, erythritol or stevia are recommended, even during dieting. Such substances are non-toxic, completely harmless to the body, and contain no carbohydrates. But they both increase appetite and gas formation, with specific flavors.
body adaptation stage
A feature of the keto diet is that the body adapts to the new diet over a long period of time.
Fairness adapts for at least 5 days. The ketogenic diet, the weekly menu for men is more nutritious, but still more difficult for the strong half. The acclimation period for males is 7 days or more. This period is considered the most difficult.
Already on day 8 of the diet, the body fully adapts and recovers. Initially, the person feels normal.
During the first 2 days of the ketogenic diet, the body will consume the carbohydrates it has previously consumed in order to get the energy it needs. They got into the body even before he started losing weight.
physical difficulties
Also, it becomes more difficult because all previously deposited carbohydrates have been used up and energy has to be obtained somewhere. So the body starts processing protein into glucose.
Therefore, the human body enters a state of stress. At this point, he can extract protein from the muscle tissue, which can lead to a feeling of weakness and sometimes muscle pain. But soon the period of direct fat burning begins.
This results in the following patterns: the body's adaptation to emergencies, the production of ketone bodies, and the burning of cellulite. In addition, the breakdown of protein is slowed down.
If you follow the basic advice of experts, you can lose 0. 5 to 2. 5 kg per week. The longest you can stay on the ketogenic diet is 3 weeks.
List of Recommended and Prohibited Products
The main feature of this diet is that most of the diet will be foods that contain a lot of protein. Below is a list of essential foods and the best foods to avoid on the keto diet.
Respected:
- Meat. Of course, it is a major source of protein and vitamins. It is best to eat poultry, cow, rabbit or pork.
- a fish. A true treasure, composed of high amounts of protein and polyunsaturated fatty acids. Good for redfish, herring, cod, capelin, flounder, tuna and halibut. Remember that meat and fish must be steamed or roasted in the oven.
- Various seafood. For example, protein-rich mussels or squid. Also works for crabs. Shrimp and oysters are well digested.
- Egg. The most abundant trace elements are considered to be chicken and quail.
- nut. They can be added to main dishes or used as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- vegetable. Of course, they're low in calories and high in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat more cabbage, zucchini, cucumber, radish, spinach, lettuce and greens.
- fruit. strongly restricted. Only sour apples, grapefruits, oranges are allowed.
- dairy products. Don't ignore their use. They are rich in calcium, vitamins and minerals. You can make cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
prohibit:
- First of all, all kinds of confectionary products should be completely excluded: cakes, candies, biscuits.
- sweet fruit. These include bananas, grapes, persimmons, mangoes.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- Baked Goods.
- Various grains.
It is recommended to consume no more than 50 grams of carbohydrates per day. You also need to drink plenty of water. At least 2 liters per day.
ketogenic diet menu for the week
It's not difficult to prepare a diet based on the recommended and prohibited foods above.
A one-week ketogenic diet can include any kind of meat, fish, all kinds of seafood, dairy, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, spices and spices here.
It's important to remember that a ketogenic diet requires at least three main meals.
Ketogenic diet, the approximate menu for the week can be easily selected from the template:
- Breakfast: Any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: A lean meat dish.
- Dinner: any form of seafood.
- Second dinner: fermented dairy products.