Keto-Diet: Principle, Benefit and Damage, Rules, Product List, Menu

Using a variety of diets leads the body to thin shapes, and the condition better.Let's learn about the use of ketocytes and products that are needed.

Fast and thin girls are replaced by beauties with a relief body and pumped muscles.Now they are considered the standard of female beauty.To achieve such a result and to become the current ideal, there is little training and proper nutrition.It is worth using a special style of food on which a ketogenic diet is based.

The principle of keto-diet

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

KetotIt involves the use of carbohydrates to a minimum that reduces the amount of glucose and give short -term energy.And when the body feels its absence, it will find an alternative to continue energy.Ketons will be this replacement.

In other words, instead of glycolysis, which helps to explode carbohydrates, we transfer the body to lipolysis, which disrupts fats.The principle of diet is based on the survival of the body without the use of carbohydrates and the transition to the state of ketosis.Those who are trying to lose weight are a great chance to make themselves a relief and toned body.

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

Contraindications for keto-diet

Everything related to the sharp changes in the body is not considered accurate to people who have health problems.

Is contraindicated to apply:

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

Will diet involve consulting a physician and a thorough medical examination.The diet these will not be an exception:

• If there is any disorder in the body, it can occur instead of ketosis-ketoacidosis, which will further aggravate a person's condition and may even lead to death.
• The diet for diabetics is especially dangerous if this disease does not detect before changes in the energy system, it can affect the disease itself negatively, and then the consequences will be irreversible.

The advantages of keto-diet

1. A rapid decline in body weight.On average, 2-5 kg per week is lost, but everyone has it individually.
2. Smaller muscle mass.The subcutaneous fat burns, which is processed into energy.
3. Reduce appetite.This is not a low -calorie diet, but a diet that is based on the exclusion of fast carbohydrates that contribute to increased appetite.
4. Constant desire to move.Ketosis does not receive carbohydrate energy, but from the fat layer.

The disadvantages of keto-diet

With each diet there are both the benefits and the evils that can damage the body:

1. Instead of ketosis, a ketoacidosis will occur, which can lead to death or coma.
2. Constipation, the cause of which is an insufficient amount of fibers.
3. Tachycardia, decreased blood pressure.
4. The presence of stones provokes nausea and even vomiting.Causes discomfort in the stomach.
5. Eating simple carbohydrates can provoke the development of insufficient energy for physical activity.
6. Formation of muscle seizures.

Basic Requirements:

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

The rules of keto-diet

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

• All rich in carbohydrates, vegetables and fresh fruits should be consumed from 12 afternoons to 18 afternoon.In the rest of the time, you need to eat low fuel food.
• It is necessary to divide the food by 5 times.The portions should be small.Don't eat 3 hours before going to bed.
• To consume salt to a minimum.
• Drink no more than 4 liters a day.But do not do it through strength.The quantity should be slightly larger than you have drank before.
• Per day, the amount of carbohydrates should not be more than 50 g.The consumption of fats as well as proteins should remain the same.
• Do not use cakes, baking, flour.
• Gradually, the use of calories by about 500 a day should be reduced.

Respect for rules, diet, you will achieve the result faster and do not harm health.

When the Lipolysis process begins, you will notice:

• Reducing body weight.
• A pleasant odor from the oral cavity.
• Increased ketones in the blood.
• Reduce 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 before entering Keto-Diet

• To see the result quickly, it follows before startingKetotKeep the number of trace elements used constantly.
• 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 calorie in excess of the rate should be abandoned by protein -containing products.

The diet is quite strict.Any weaknesses are unacceptable.They will not allow the body to be rebuilt in ketosis.Even a small burger or candy can disrupt metabolism and reduce the effectiveness of weight loss.

The classification of keto-diet

There are three different ketogenic diets:

1. basicwhich is based on moderate use of protein, and a significant increase in fat.In this case, the carbohydrate load is not used.Diet for Dembel, which cannot participate in training and lead an active lifestyle.
2. Slavery.Carbohydrate intake should be adjusted and strictly distributed by the clock.The most effective will be their use before and after active training.Fans of active sports will be easier to endure loads.
3. cyclic.You constantly increase the number of carbohydrates consumed, then reduce.This type of power should include 1 day with minimal fat consumption.Thus, glycogen will not be in a short supply, which will affect a person who is constantly playing sports favorably.

List of products allowed for Keto-Red

• meat.Animal products should be raw or grow not in hormones.It should not be forgotten that processed meat products contain a large amount of carbohydrates.
• Eggs in whatever form - contain the perfect amount of fat, also protein.
• Dairy and dairy products.
• FISH, fresh seafood.The number one is for this diet, but they should be prepared without the use of panning and a large amount of fat.
• Plant fats.
• nuts, as well as any seed will help increase the amount of fat.
• vegetable, mostly green.
• Green green fruits.

Fluid that can be consumed:

• Pure water.
• tea
• The coffee is greedy.

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

The most harmful is:

• Agava syrup.
• Fructose.
• Heart
• Save fruit juices.
• Maple syrup.

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

Turn the desire for sweet foods will help youStevia and Eritroll:

• Not toxic.
• Do not contain complex carbohydrates.
• 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:

• Products containing starch.
• Sugar, in whatever form.
• Fruits with sugar content.
• Cereals, pasta.
• All sugar -containing drinks.

In different genres, the dietary entry is different, in male - 7 days, in females - 5. The toughest days are from the third to the fifth.To gradually enter a diet, you must adhere to a special food.

Keto-Diet menu for 2 weeks

Day One:

• breakfastEggs with cheese.
• DINNERBroccoli chicken soup.
• DINNERLoof natural yogurt.

Day Two:

• breakfastLow -fat cottage cheese, with the addition of sour sauce.
• DINNERChicken files boiled with cheese.Fresh Chinese cabbage salad.

• DINNERSteam whim.

Day Three:

• breakfastCasserole from cottage cheese.
• DINNERSharp, evaporated with a side dish of green peas and broccoli.
• DINNERDeleting the Champignons with a side dish from an asparagus with the addition of sour sauce.

Four Day:

• breakfastTwo boiled eggs with chicken.Green vegetable salad.
• DINNERSoup with fish cod.A whole piece of butter fried bread.
• DINNERPotatoes baked with nut.

Fifth Day:

• breakfast.Green teaji with a cheese.
• DINNEROmtit with bacon.Green cucumber salad.
• DINNERSteam Broccoli, Brynza.

Day Six:

• breakfastNatural yogurt.A piece of solid cheese.
• DINNERSalmon and broccoli in steam.
• DINNERGreen vegetable salad.omelette

Day Seven:

• breakfastSteam fish.Cheese cheese with low packages.
• DINNEROmtit with bacon.A piece of solid cheese.
• DINNERGreen vegetable salad.Fish in the oven.

Day Eight:

• breakfast2 boiled eggs, a slice of cheese, a protein cocktail, brown.
• DINNERSide Pike Til File, Green Salad.
• DINNERSalmon, salad with fresh cucumber.

Day Nine:

• breakfastThree eggs.Boiled beet salad.Black tea.
• DINNERBoiled beef, steamed side dish.

• DINNERThe fish is oily and boiled asparagus.

Day Ten:

• breakfastBoiled eggs, a little avocado, salmon prepared in the oven.
• DINNERBird meat cooked in the oven.A slice of solid cheese.
• DINNERCalmar salad seasoned with olive oil.

Eleventh day:

• breakfastEggs with bacon.A slice of solid cheese.Sugar -free coffee.
• DINNERThe rabbit is boiled, fresh vegetables.
• DINNERBoiled shrimp.A salad of a cheese spinach.

Twelfth Day:

• breakfastEggs with champignons and cheese.Brown
• DINNERRoasted meat.Zucchini fascinated with tomatoes.
• DINNERSteam fish.Green salad with cheese.

Thirteenth day:

• breakfastEggs with cheese.Green vegetable salad.Black tea.
• DINNERStew Loof, evaporated broccoli.
• DINNERSteam salmon with boiled vegetables.

Fourteenth Day:

• breakfastSalmon with tomatoes.
• DINNERBoiled pork with vegetables.
• DINNERA light salad with fresh tomatoes and cucumbers seasoned with olive oil.

successortheseFor 2 weeks, the human body is fully rebuilt and such changes are visible:

• Reduce appetite.
• Loss 3-7 kg.
• Improving performance.
• Improving sleep.

However, such a diet is not suitable for everyone, most can have nausea at first, problems with excrement, muscle fatigue.

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