What is the keto diet and how to follow it correctly?

With long-term abstinence from confectionery and other sweets, the weight begins to fall.Therefore, by removing these foods from the diet, we can safely say that a lighter version of the keto diet is being used.Today, this nutrition program is becoming more and more popular.

Principle of action

This is explained by the fact that in the process of burning fat, calories are not lost, as a result of which muscle mass and a good metabolic rate are maintained.

The principle of this dietary nutrition is as follows: so-called ketone bodies appear in the body during the process of lipolysis (excess fat entering the blood).In the future, the body uses these fats as energy.

Ketone bodies appear in the liver with limited glucose intake.This phenomenon is the reason for the reduced consumption of carbohydrates (no more than 100 grams per day are allowed).

If you do not take into account the fact that proteins and fats do not play a big role in the formation of ketone bodies, they can generally increase the caloric content of the menu.It is important to remember that any diet implies a lack of calories, therefore in a keto diet it is necessary to maintain the level of carbohydrates and other nutritional components.

By creating conditions for a lack of calories (mainly due to carbohydrates), the fat burning process takes place.

The principles of the keto diet are simple:

1. A few days in advance, you should calculate the energy value of your usual menu using a calorie calculator.Thanks to the calculation, you will be able to find out the average daily calorie intake.From the beginning of following this diet, you should reduce the calculated number of calories by 500-700.
2. It is important to eliminate alcoholic beverages from the diet, as they have no benefit.
3. Foods containing carbohydrates should be eliminated.Vegetables are a source of carbohydrates because the fibers present in these products are complex carbohydrates.That's why vegetables are forbidden.It is permissible to eat no more than 200 g of green vegetables per day.These can be vegetables or lettuce.
4. Protein foods should be the main source of nutrition.
5. It is permissible to consume vegetable fats.
6. The menu may include eggs, butter, nuts, fish and meat.It is very important to control your calorie intake.

Diet and exercise should be combined.Since the keto diet is one of those diets that does not reduce the amount of muscle tissue, only fat, it is immediately obvious that after some time the body will become more prominent.To make it more attractive, it is important to train on sports equipment, which will speed up the fat processing process.

People who have not previously engaged in intense physical exercise can consume up to 40 grams of net carbohydrates during a ketogenic diet.

Efficiency

Given that the daily calorie intake is reduced by about 15%, switching to this diet makes it possible to quickly and effectively get rid of accumulated fat.After a week of following a diet, you can lose up to 3 kg without feeling hungry.

The nutritional program does not slow down the metabolic process, as it does not have a stressful effect on the body.Therefore, the lost weight is not returned, even if a person switches to the same diet, including carbohydrates.

From the experience of many people, it can be said that in 3 weeks of following a keto diet, you can achieve a reduction of several sizes and long-lasting results.If in the future a person adheres to proper nutrition and consumes carbohydrates in a normal amount, then weight loss will continue as usual.

The difference between the keto diet and regular low-carb diets is its longevity and consistency.During the first week, the body gets used to the changes and feeds on reserves.By the second week, the process of burning subcutaneous fat begins.

The body prepares for ketosis in 4 stages:

1. Absolute glucose consumption.The first half of the day after the end of the last meal, the body uses up the glucose that comes from carbohydrates.
2. Complete loss of glycogen.Within 12 hours, the body processes all the glucose, and then the body takes glycogen from muscle and liver reserves.This stage lasts about 1-2 days.
3. Loss of protein and fat.This stage is the most difficult, because after using all reserves of carbohydrates, the body switches to processing fatty acids, as well as to the production of the necessary amount of protein and glucose.At this stage, the body uses the protein as a source of energy.
4. Fat consumption.Approximately on the 7th day of the keto diet, this process is observed.The body gets used to the carbohydrate deficit and begins ketosis.The process of breaking down your own and dietary proteins slows down and fat becomes the main source.

Menu for the week

After that, it is important to familiarize yourself with the menu for the week.

For breakfast you can eat the following foods:

• scrambled eggs from 3 eggs (per 180 g - 264 kcal);
• portion of protein shake (30 g – 121 kcal);
• toast with cheese (50 g - 197 kcal);

The following foods are allowed for lunch:

• boiled dark rice (88 kcal per 30 g);
• boiled or fried chicken breast in olive oil (170 g - 276 kcal);
• hard cheese (per 30 g - 109 kcal);

For afternoon tea you can eat:

• almonds (per 30 g – 121 kcal);
• protein shake (per portion – 134 kcal);

For dinner you are allowed:

• salmon (per 130 g – 256 kcal);
• dark rice (30 g – 88 kcal);
• lettuce (30 g);

For the second dinner you can eat:

• cottage cheese (100 g);
• casein (30 g);

Such a food program allows you to eat 1938 kcal per day.With such products, the body receives 211 grams of protein, 90 grams of fat and 81 grams of carbohydrates.This menu should not be considered a strict diet that cannot be broken or adjusted.This is a sample menu that shows how much protein, fat and calories should be in your daily diet.

List of permitted and prohibited products

The following foods are allowed on the keto diet:

• fish (including fatty varieties);
• meat of any kind;
• cheese;
• cottage cheese (it is recommended to give preference to low-fat);
• nuts;
• eggs;
• vegetables (not all);
• dairy products.

As for vegetables, it is worth clarifying.They contain few carbohydrates, so it is important to control the total amount of calories (the amount consumed at one time should not exceed 40 grams).

Regarding meat and dairy products, it is important to say that these products can be consumed in any amount.Among the meats, it is optimal to give preference to chicken or turkey.Among dairy products, the most useful are low-fat milk, kefir and yogurt without additives.From fish, it is better to eat herring and salmon.

Prohibited foods when following a keto diet are:

• baked goods and confectionery;
• bananas and sweet grapes;
• beetroot;
• carrot;
• potatoes;
• cereals;
• pasta;
• sugar.

Advantages and disadvantages

Pros of the diet:

1. The most important advantage of this diet is the rapid burning of fat.This is especially important for athletes, as with other diets, muscle mass is lost along with fat.When your muscle mass levels drop, your metabolism also slows down.
2. This diet can be followed by people who do not exercise.With this diet, the feeling of hunger does not appear and the calories do not disappear.We can say that the reduced amount of carbohydrates is replaced by fat.But it is worth remembering that the calorie content should not exceed the limits.In this regard, the consumption of fats and proteins should be controlled.
3. Another benefit of the diet is appetite control.With this diet, hunger is eliminated because protein and fatty foods prevent you from starving and losing weight at the same time.The main point is that the weight does not come back after the diet is over.

Disadvantages of the diet:

1. Since only protein foods are consumed in the menu, negative aspects such as bloating, constipation and heaviness in the stomach can be observed.This phenomenon is explained by the fact that the food that is allowed during the diet does not contain fiber (it is found in bread, vegetables, potatoes and fruits).So that digestion does not suffer, you should eat cabbage, apples and sour grapes in very small quantities.
2. It is difficult to determine what will lead to a lack of glucose.The bodies of all people react differently to the deficiency of this element.Therefore, during the first week, weakness and malaise may appear.For results to be visible, you must continue for at least 3 weeks.

Contraindications

You cannot follow a diet in the following cases:

1. Diseases of diabetes mellitus, pathologies of the kidneys, digestive system and intestines.
2. Work related to mental stress (lack of glucose will affect the quality of work).
3. Vigorous physical activity.

Reviews

• Review #1: "For me, the diet turned out to be easy and very effective. I ate almost nothing except vegetables and fruits. In the first days, it was difficult for me to switch to another diet; I felt weak and wanted to sleep. But over time, my body adapted and it was easy for me to eat differently. I do sports, so I lost 5 kg in about a month and the weight remained the same even after the diet. "
• Review No. 2: "You can't stay on such a diet for a long time, because stress occurs due to lack of glucose. But I took vitamins that support the immune system and drank herbal tea to calm down. I managed to lose weight and get in shape in a short time. I think I will turn to the keto diet from time to time."
• Review #3: "I followed this diet for fun. Almost without changing my diet, I was able to lose weight and jumpstart my metabolism. I reached a state of ketosis by reducing the amount of carbohydrates consumed. The body was full, there was no feeling of hunger and 7 kg was lost in a month. I think this is an excellent result and to this day I control the carbohydrates that the body receives."