Keto-diet: Principles, benefits and harms, rules, product lists, menu

The use of a variety of diets that leads to the body to slender, and better forms.Let us learn about the use of Keto-diets and the necessary products.

The thin, not quick girls are replaced by beautiful people with a relief body and muscle pumped.Now they are considered the standard of female beauty.To achieve such results and become the same as the current ideal, there is very little training and nutrition.It is worth using a special nutritional style based on ketogen diet.

Principles of keto-diet

The basis of a diet with this diet is a nutritional method that transforms the body into a fat burning device.

Keto-dietIt involves the use of carbohydrates at a minimum reducing the amount of glucose and providing short -term energy.And when his body felt his shortage, he would find an alternative to continue energy.Ketons will be this replacement.

In other words, instead of glycolysis, helping to break carbohydrates, we transferred our body to Lipolysis, breaking fat.The principle of a diet based on the survival of the body without using carbohydrates and switches to ketosis.People who are trying to lose weight are a great opportunity to turn themselves into a relieved and toned body.

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

Contraindicated for keto-diet

Everything related to the drastic changes in the body is not considered accurate for people with health problems.

It is contraindicated to apply:

• Pregnant.
• Nursing mothers.
• Teenagers under 18 years old.
• People who have problems with the digestive tract, heart, urinary system.
• With diabetes.

Any diet is related to a doctor's advice and a complete medical examination.Keto diet will not be an exception:

• If there is any disorder in the body, it may occur instead of ketosis-ketoacidosis, this will worsen a person's condition and can even lead to death.
• Diet for diabetics is especially dangerous if the disease does not disclose the changes in the electrical system, it can negatively affect the disease and then the consequences will not be reversed.

The advantages of keto-diet

1. Body weight decreases rapidly.On average, 2-5 kg per week is lost, but everyone has it.
2. Less than muscle mass.Fat under the skin is burned, treated into energy.
3. Reduce appetite.This is not a low diet, but the diet is based on the elimination of carbohydrates quickly contributing to increasing cravings.
4. Desire to move continuously.Ketosis does not take energy from carbohydrates, but from the fat layer.

The disadvantages of keto-diet

For each diet, there are also advantages and disadvantages that can be harmful to the body:

1. Instead of ketosis, a ketoacidosis will occur, which can lead to death or coma.
2. Constipation, its cause is an insufficient amount of fiber.
3. Tachycardia, blood pressure decreases.
4. The presence of stone causes nausea and even vomiting.Causing discomfort in the stomach.
5. Food with simple carbohydrates can cause energy development is not enough for physical activity.
6. The formation of muscle seizures.

Basic requirements:

• Strictly control the products you use.
• The continuous cleaning of the oral cavity to remove the acetone smell, appears as a result of the production of ketone.

Keto-diet rules

• The entrance to the diet should gradually.This is not a shock for the body, nor for a person.
• Every day the amount of carbohydrate must be increased.The first day of the diet, and after the next 2 weeks, carbohydrates in food must be increased.

• All are rich in carbohydrates, vegetables and fresh fruits should be consumed from 12 pm to 18 pm.At the rest of the time, you need to eat low food.
• It is necessary to divide food for 5 times.The test should be small.Do not eat 3 hours before going to bed.
• To consume salt to a minimum.
• Drink no more than 4 liters a day.But don't do it through force.The amount of money should be a bit larger than you drank before.
• Every day, the amount of carbohydrate should not exceed 50 g.The consumption of fat, as well as protein should remain the same.
• Do not use confectionery, grill, flour.
• Gradually, the use of calories about 500 daily should be reduced.

Compliance with rules, diet, you will achieve faster results and not harmful to health.

When the lipolysis process starts, you will note:

• Reduce body weight.
• A pleasant smell from the oral cavity.
• Increase the ketone in the blood.
• Reduce appetite.
• Insomnia.
• Easy to concentrate at work.

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

Advice before the entrance to keto-diet

• To quickly see the results, it followed after the startKeto-dietContinuously keep the number of micronutrients used.
• In the early stages, the diet should be rebuilt, 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 calories exceed the norm, it is abandoned by products that can create protein.

The diet is quite strict.Any weakness is unacceptable.They will not let the body be rebuilt into ketosis.Even a small burger or candy can break down metabolism and reduce the effectiveness of weight loss.

Classification of keto-diet

There are three different ketogen diets:

1. FoundationBased on the use of moderate protein, and significantly increased fat.In this case, the carbohydrate load is not used.Diet for laziness, unable to participate in training and have a dynamic lifestyle.
2. Targen.Drinking carbohydrates should be strictly adjusted and distributed by clock.More efficiently will be used before and after actively training.Fans of active sports will easily bear the load.
3. Cycle.You constantly increase the number of carbohydrates consumed, then decrease.This type of energy should consist of 1 day with a minimum fat consumption.Therefore, Glycogen will not be deficient, this will affect a person who is constantly playing sports.

List of products allowed for Keto-Red

• Meat.Animal products should not be processed or developed not on hormones.Do not forget that processed meat products contain large amounts of carbohydrates.
• Eggs in any form - contain perfect fat, also protein.
• Dairy and milk products.
• Fish, fresh seafood.The number one is for this diet, but they should be prepared without use and a large amount of fat.
• Vegetable fat.
• Seed, like any seed will help increase the amount of fat.
• Vegetable, mostly green.
• Green fruit.

Liquid can be consumed:

• Pure water.
• Tea.
• Coffee is not made.

Sugar replacements do not affect its level in the blood, but increase weight and do not kill the desire to eat something sweet.

The most harmful is:

• Xi -Agava.
• Fructose.
• Honey.
• Store fruit juice.
• Xi -Macram.

They have high calories, but they do not increase energy and do not repel their desires, but only harmful to the body.

Turning sweet food will helpStevia and Eritroll:

• No toxic.
• Does not contain complex carbohydrates.
• Does not affect health.

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

Products are banned for keto-end

Ban:

• Products containing starch.
• Road, in any form.
• Fruit has sugar content.
• Cereal, pasta.
• All drinks contain sugar.

In different gender, the entrance to the diet is different, in masculine - 7 days, in women - 5. The most difficult days are from Tuesday to Thursday.To gradually participate in a diet, you should follow a special nutrition.

Keto-diet menu for 2 weeks

The first day:

• Breakfast.Eggs with cheese.
• Dinner.Broccoli chicken soup.
• Dinner.LOOF Yogurt naturally.

Monday:

• Breakfast.Cheese is low in fat, with supplementing sour cream.
• Dinner.Files of stewed chicken with cheese.Fresh salad of Chinese cabbage.

• Dinner.Steam.

Tuesday:

• Breakfast.Casserole from cheese.
• Dinner.Horn, steamed with a side dish of green beans and broccoli.
• Dinner.Champignons fried with an extra dish from an asparagus with the addition of sour cream.

Wednesday:

• Breakfast.Two boiled chicken.Green vegetable salad.
• Dinner.Cod soup.The entire piece of fried bread with butter.
• Dinner.Nutot mashed potatoes.

Thursday:

• Breakfast.Green tea with a piece of cheese.
• Dinner.Omlet with ham.Green cucumber salad.
• Dinner.Steam broccoli, Brynza.

Friday:

• Breakfast.Natural yogurt.A piece of solid cheese.
• Dinner.Salmon and steamed broccoli.
• Dinner.Green vegetable salad.Eggs.

Saturday:

• Breakfast.Ghost fish.Low cottage cheese.
• Dinner.Omlet with bacon.A piece of solid cheese.
• Dinner.Green vegetable salad.Fish in the furnace.

Eighth day:

• Breakfast.2 boiled eggs, a slice of cheese, a cocktail of protein and coffee products.
• Dinner.Fillet chicken stew, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Three eggs.Boiled radish salad.Black tea.
• Dinner.Steamed beef, steamed dish.

• Dinner.Fish are oil and boiled asparagus.

Ten Date:

• Breakfast.Boiled eggs, some butter, salmon are processed in the oven.
• Dinner.Bird meat cooked in the furnace.A slice of solid cheese.
• Dinner.Salmar salad is seasoned with olive oil.

Elevatory Day:

• Breakfast.Eggs have ham.A slice of solid cheese.Coffee without sugar.
• Dinner.Rabbits are stewed, fresh vegetables.
• Dinner.Boiled shrimp.A salad of spinach with cheese.

Twelfth day:

• Breakfast.Eggs with champignons and cheese.Coffee.
• Dinner.Grilled meat.Zucchini was stunned with tomatoes.
• Dinner.Ghost fish.Green salad with cheese.

Third Day:

• Breakfast.Eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Loof stew, steamed broccoli.
• Dinner.Salmon slightly with stewed vegetables.

The fourteenth day:

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

NextKeto-DitaIn 2 weeks, the human body is completely rebuilt and can see such changes:

• Reduce appetite.
• Takes 3-7 kg.
• Improve performance.
• Improve sleep.

However, such a diet is not suitable for everyone, most of them may be nausea at first, problems with stool, fatigue in muscles.

According to studiesKeto dietGive results and efficiency.But it is worth knowing this method, you can sit on it for more than a month.It does not include the transition to such a diet, this is not a way of life, but a short -term application.