What is the keto diet and how to do it right?

With long-term abstinence from candy and other sweets, weight begins to decrease.Therefore, by eliminating these foods from the diet, we can safely say that a gentler version of the keto diet is being used.Today, this nutritional program is becoming more and more popular.

Principle of operation

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

The principle of this diet is as follows: so-called ketone bodies appear in the body during lipolysis (excess fat enters the blood).In the future, the body will use these fats as energy.

Ketone bodies appear in the liver when the amount of glucose taken into the body is limited.This phenomenon causes a decrease in carbohydrate consumption (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, then in general they can increase the calorie content of the menu.It is important to remember that any diet implies a lack of calories, therefore, with a keto diet, it is necessary to maintain the level of carbohydrates and other nutritional components.

By creating conditions of calorie deficit (mainly due to carbohydrates), fat burning takes place.

The principles of the keto diet are simple:

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

Diet and exercise must be combined.Since the keto diet is one of those diets that does not reduce the amount of muscle tissue, but only fat, it is clear that after a while the body will become more prominent.To be more attractive, it is important to exercise on sports equipment, this will accelerate the process of fat processing.

People who have not previously exercised intensely can consume up to 40 grams of pure carbohydrates on a ketogenic diet.

Effective

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

The nutritional program does not slow down metabolism because it does not put stress on the body.Therefore, the lost pounds will not return even if a person switches to a similar diet, including carbohydrates.

From the experience of many people, it can be said that in 3 weeks of applying the keto diet, you can reduce several breast sizes and bring long-term results.If in the future a person adheres to proper nutrition and consumes carbohydrates in normal amounts, then the weight loss process will continue as usual.

The difference between a keto diet and a simple low-carb diet is the length of time and systematic application.During the first week, the body gets used to the changes and eats from reserves.By the second week, the process of burning subcutaneous fat begins.

The body prepares for ketosis through 4 stages:

1. Absolute glucose consumption.The first half of the day after the end of the last meal, the body uses up all the glucose derived from carbohydrates.
2. Complete waste of glycogen.Within 12 hours, the body processes all the glucose, then the body takes glycogen from muscle and liver reserves.This phase lasts about 1-2 days.
3. Waste of protein and fat.This stage is the most difficult, because after using up carbohydrate reserves, the body will switch to processing fatty acids, as well as producing the necessary amount of protein and glucose.At this stage, the body uses protein as an energy source.
4. Fat consumption.Around day 7 of the keto diet, this process is observed.The body gets used to the lack of carbohydrates and the ketosis process begins.The breakdown of protein in your food and body slows down and fat becomes the main source.

Menu for the week

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

For breakfast you can eat the following foods:

• omelet from 3 eggs (180 g each - 264 kcal);
• one serving of protein shake (30 g – 121 kcal);
• cheese toast (50 g - 197 kcal);

The following foods are allowed for lunch:

• boiled black 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 serving – 134 kcal);

For dinner, you are allowed:

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

Second dinner you can eat:

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

Such a nutritional 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 interrupted or adjusted.Here is a sample menu that shows how much protein, fat and calories should be in your daily diet.

List of allowed and prohibited products

The following foods are allowed on the keto diet:

• fish (including fatty varieties);
• any type of meat;
• cheese;
• fresh cheese (low-fat varieties should be preferred);
• nuts;
• egg;
• vegetables (not all);
• milk products.

Regarding vegetables, we need to clarify.They contain some carbohydrates, so it is important to control the total amount of calories (the amount consumed at a time should not be more than 40 grams).

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

Prohibited foods when following the keto diet are:

• baked goods and confectionery;
• bananas and sweet grapes;
• sugar beet;
• carrot;
• potato;
• cereal;
• macaroni;
• road.

Advantages and disadvantages

Advantages of the diet:

1. The most significant advantage of this diet is the rapid burning of fat.This is especially important for athletes, because with other diets, muscle mass is lost along with fat.As muscle mass decreases, 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 calories do not disappear.We can say that the reduced amount of carbohydrates is replaced by fats.But it is worth remembering that the calorie content should not exceed the limit.In this regard, the consumption of fats and proteins should be controlled.
3. Another advantage of the diet is monitoring your appetite.With this diet, hunger will be eliminated, because foods rich in protein and fat help you not to feel hungry and lose weight at the same time.The bottom line is that the weight does not return after completing the diet.

Disadvantages of the diet:

1. Since the menu consumes only protein-rich foods, negative aspects such as bloating, constipation and heaviness in the stomach can be observed.This phenomenon is explained by the fact that foods allowed on the diet do not contain fiber (found in bread, vegetables, potatoes and fruits).To avoid indigestion, you need to eat cabbage, apples, and sour grapes in very small quantities.
2. It is difficult to determine what consequences glucose deficiency will lead to.Everyone's body reacts differently to the lack of this element.Therefore, weakness and irritability may occur during the first week.To see results, you need to last at least 3 weeks.

Contraindicated

You cannot follow a diet in the following cases:

1. Diabetes, kidney diseases, digestive system and intestines.
2. Work related to mental stress (lack of glucose will affect the quality of work).
3. Vigorous physical activity.

Evaluate

• Review #1: "For me, the diet proved easy and very effective. I ate almost nothing but vegetables and fruits. In the first days, it was difficult to switch to another diet, I felt weak and wanted to sleep. However, over time, my body adapted and it was easy for me to eat differently. I exercised so I lost 5 kg in about a month and the weight remained the same even after the diet."
• Review #2: "You can't maintain such a diet for a long time because of the stress that arises from lack of glucose. But I took vitamins to support the immune system and drank herbal tea to calm down. I lost weight and got in shape in a short time. I think I will switch to a keto diet sometime."
• Review number 3: "I did this diet for fun. Almost without changing my diet, I lost weight and started 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 I lost 7 kg in a month. I think this is a great result and to this day I have control over the amount of carbohydrates my body receives."