Keto-Diet: Principle, Benefits and Damage, Rules, Products List, Menu

The use of a variety of diets in the body leads to slender forms and the condition is right.Learn about the use of the necessary keto diets and products.

Fast, thin girls are replaced by beauty and pumped muscles.They are now considered the standard of female beauty.There is little training and proper nutrition to achieve such a result and become similar to the current ideal.It is worth using a special nutritional style based on the ketogenic diet.

The basic principle of keto-diet

This diet diet is based on a nutritional method that converts the body into a fat burning device.

Keto-dietThis includes the minimum use of carbohydrates, which reduces glucose and provides short -term energy.And when the body felt the lack, he finds an alternative to continue energy.The ketones will be this exchange.

In other words, instead of glycolysis, which promotes disintegration with carbohydrates, it transmits the body to lipolysis, which breaks down the fats.The principle of the diet is based on the survival of the body without the use of carbohydrates and the transition to ketosis.Those who try to lose weight are a great chance of making relief and toned body.

There is a similar concept - ketoacidosis.This is a pathological condition that leads to an acid-base balance and death.Do not compare them or even disturb them.

Keto-Diet Contraindications

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

Contraindicated application:

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

Any diet includes a doctor's consultation and full medical examination.Keto diet will not be an exception:

• If there is a disorder in the body, it can occur instead of ketosis ketoacidosis, which further worsens a person's condition and may even lead to death.
• Diabetes' diets are particularly dangerous if this disease does not reveal before the energy system changes, this can negatively affect the disease and the consequences will be irreversible.

Benefits of Keto-Diet

1. A rapid decrease in body weight.On average, they are lost 2-5 kg per week, but everyone is separate.
2. Smaller muscle mass.Subcutaneous fat is burned, which is made energy.
3. Decrease in appetite.This is not a low -calorie diet, but a diet based on the exclusion of rapid carbohydrates that contribute to increasing appetite.
4. A desire for constant movement.Ketosis does not take energy from carbohydrates, but from the fat layer.

The disadvantages of keto-diet

Each diet contains arguments and disadvantages that can damage the body:

1. Instead of ketosis, ketoacidosis occurs, which can lead to death or coma.
2. Constipation, which is not due to sufficient amounts of fiber.
3. Tachicardia, decreasing blood pressure.
4. The presence of stones provokes nausea and even vomiting.Causes discomfort in the stomach.
5. Foods with simple carbohydrates can provoke the development of energy that is not sufficient for physical activity.
6. Formation of muscle seizures.

Basic Requirements:

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

Keto-diet rules

• The entrance of the diet should be gradual.This should not be shocking to the body and man.
• The amount of carbohydrates should be increased every day.On the first day of the diet and after the next 2 weeks, the carbohydrates in food should be increased.

• Those rich in carbohydrates, vegetables and fresh fruits should be consumed from 12 to 18.For the rest of the time you have to eat low carb food.
• Food should be divided five times.The ports must be small.Don't eat 3 hours before going to bed.
• Minimal consumption of salt.
• Drink up to 4 liters a day.But don't do it through.The amount must be slightly larger than what you drank before.
• The amount of carbohydrates per day should not be more than 50 g.Fat and proteins should remain unchanged.
• Do not use sweets, baking, flour.
• Gradually reduce your calorie daily about 500.

With the rules and diet, you can achieve the result faster and do not hurt to health.

When the lipolysis process begins, he notes:

• Reduction body weight.
• A pleasant scent from the oral cavity.
• Increase ketones in the blood.
• Reducing appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Motor activity decreases, fatigue, problems with the stomach.This condition can last for 1-2 weeks, but the symptoms gradually disappear.

Tips in front of Keto-Diet entrance

• To get to know the result quickly before the beginningKeto-dietKeep the number of trace elements used constantly.
• In the early stages, the diet should be rebuilt, the amount of proteins and fats should be 1: 1 and then 3: 1.
• If calories are not sufficient in food food, they should be added to the diet by adding butter and nuts.If you have to leave the protein containing excessive calories.

The diet is strict enough.Possible weaknesses are unacceptable.They do not allow the body to be built into ketosis.Even a small hamburger or candy can interfere with metabolism and reduce weight loss efficiency.

Classification of Keto-Diet

There are three different ketogenic diets:

1. Basicwhich is based on moderate use of proteins and a significant increase in fat.In this case, the carbohydrate load is not used.Diet for lazy that cannot participate in training and lead an active lifestyle.
2. Cargo- Carbohydrates should be strictly adjusted and distributed to the clock.Will be more effective before and after active training.Fans of active sports can more easily bear the burden.
3. Cyclic- It continuously increases the number of carbohydrates consumed and then reduces it.This type of power should contain a day with minimal fat consumption.Thus, glycogen will not be incomplete, which will affect a person who is constantly exercising.

List of products authorized by Keto-Red

• Meat- Animal products should be grown unprocessed or not on hormones.It should be remembered that processed meat products contain a huge amount of carbohydrates.
• Eggs in any form - they also contain perfect amounts of fat, proteins.
• Dairy products and dairy products.
• Fish, fresh seafood.The number one is related to this diet, but they should be prepared without scanning and using a huge amount of fat.
• Vegetable fats.
• Nutsand seeds contribute to increasing the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

The liquid that can be consumed:

• Clean water.
• Tea.
• The coffee is unweater.

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

The most harmful:

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

They have a 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 foodStevia and Eritroll:

• Not toxic.
• Do not contain complex carbohydrates.
• Do not affect health.

At the same time, they can increase appetite, provoke gas formation in the stomach, and tasteless.

Forbidden products to keto-red

Forbidden:

• Products containing starch.
• Sugar, in any form.
• Fruits with sugar content.
• Cereals, pasta.
• A drink containing all sugar.

In different sexes, the diet is different, the masculine - 7 days, the female in 5.The hardest days are from the third to the fifth.The degree of diet should include a special nutrition.

Keto-diet menu for 2 weeks

First day:

• Morning.Egg cheese.
• Dinner.Broccoli chicken soup.
• Dinner.Natural yogurt.

Two day:

• Morning.Low fat cottage cheese with sour cream.
• Dinner.Files chicken, steamed with cheese.Fresh salad Chinese cabbage.

• Dinner.Steam slices.

The third day:

• Morning.Casserole cottage cheese.
• Dinner.Steamed with sharp green peas and broccoli garnish.
• Dinner.Roast sparkling devices with a asparagus garnish with sour cream.

Fourth day:

• Morning.Two chickens cooked eggs.Green vegetable salad.
• Dinner.Fish cod soup.A whole legumes of fried bread with butter.
• Dinner.Nutot with mashed potatoes.

Fifth day:

• Morning- Green tea with a slicing cheese.
• Dinner.Omlet with ham.Green cucumber salad.
• Dinner.Steam broccoli, Brynza.

Sixth day:

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

Seventh day:

• Morning.Steam fish.Low greasy curd.
• Dinner.Omlet with bacon.A piece of solid cheese.
• Dinner.Green vegetable salad.Fish in the oven.

DAY Eighth:

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

Ninth day:

• Morning.Three eggs.Cooked beet salad.Black tea.
• Dinner.Steamed beef, steamed garnish.

• Dinner.Fish is oily and cooked asparagus.

Tenth day:

• Morning.Cooked egg, a little avocado, salmon in the oven.
• Dinner.Bird meat cooked in the oven.A slice of solid cheese.
• Dinner.Calmar salad is seasoned with olive oil.

Eleventh day:

• Morning.Egg ham.A slice of solid cheese.Coffee without sugar.
• Dinner.The rabbit is steamed, fresh vegetables.
• Dinner.Cooked shrimp.A spinach salad with cheese.

Day twelfth:

• Morning.Egg champagne and cheese.Coffee.
• Dinner.Grill meat.He was shocked with zucchini tomatoes.
• Dinner.Steam fish.Green salad with cheese.

Thirteenth Day:

• Morning.Egg cheese.Green vegetable salad.Black tea.
• Dinner.Stew, steamed broccoli.
• Dinner.Steam salmon with steamed vegetables.

Fourteenth day:

• Morning.Salmon with tomatoes.
• Dinner.Steamed pork with vegetables.
• Dinner.Lightweight salad from fresh tomatoes and cucumbers, seasoned with olive oil.

FollowingKeto-ditaFor 2 weeks, the human body is completely rebuilt and such changes are visible:

• Reducing appetite.
• 3-7 kg loss.
• Improving performance.
• To improve sleep.

However, such a diet is not suitable for everyone, most at the beginning can have nausea and muscle fatigue.

According to the studiesKetoGives results and effects.But it's worth getting to know the measure, you can't sit on it for a month.This does not mean that a transition to such a diet is not a lifestyle, but a short -term application.