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

With prolonged abstinence from sweets and other sweets, weight begins to drop.Therefore, by eliminating these foods from the diet, we can safely say that a lighter version of the ketogenic diet is being used.Nowadays, this nutrition program is becoming more and more popular.

Working principle

This is explained by the fact that in the process of burning fat, calorie intake is not lost, so muscle mass and a good metabolic rate are maintained.

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

Ketone bodies appear in the liver with limited glucose intake.This phenomenon is the reason for the reduced 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 an important role in the formation of ketone bodies, they can generally increase the calorie content of the menu.It is important to remember that any diet implies a lack of calories, so with a ketogenic 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 occurs.

The principles of the ketogenic 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 know the average daily caloric intake.From the beginning of this diet, it is necessary to reduce the calculated number of calories between 500 and 700.
2. It is important to eliminate alcoholic beverages from the diet, since they do not provide any benefits.
3. Foods containing carbohydrates should be eliminated.Vegetables are a source of carbohydrates, since the fiber present in these products is a complex carbohydrate.That's why vegetables are prohibited.It is allowed to eat no more than 200 g of vegetables per day.It could be vegetables or lettuce.
4. Protein foods should be the main source of nutrition.
5. It is allowed to consume vegetable fats.
6. The menu may include eggs, butter, nuts, fish and meat.It is very important to control calorie intake.

Diet and exercise should be combined.Since the ketogenic diet is one of those diets that does not reduce the amount of muscle tissue, but only fat, it immediately becomes obvious that after a while the body will become more prominent.To make you more attractive, it is important to exercise in sports equipment, which will accelerate the fat processing process.

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

Efficiency

Taking into account that the daily calorie intake is reduced by approximately 15%, switching to this diet allows you 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 nutrition program does not slow down the metabolic process, since it does not have any stressful effects on the body.Therefore, the lost weight is not regained 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 the keto diet you can achieve a reduction of a couple of sizes and lasting results.If in the future a person follows proper nutrition and consumes carbohydrates in normal quantities, weight loss will continue normally.

The difference between the ketogenic diet and simple low-carb diets is its long duration and systematic nature.In the first week, the body gets used to the changes and eats from reserves.In 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 consumes glucose, which comes from carbohydrates.
2. Complete waste of glycogen.In 12 hours, the body processes the entire amount of glucose and then takes glycogen from muscle and liver stores.This stage lasts approximately 1-2 days.
3. Waste of proteins and fats.This stage is the most difficult, since, once all carbohydrate reserves have been exhausted, the body begins to process fatty acids, in addition to producing the necessary amount of protein and glucose.At this stage, the body uses proteins as a source of energy.
4. Fat consumption.On approximately day 7 of ketogenic nutrition, this process is observed.The body gets used to the carbohydrate deficiency and ketosis begins.The breakdown process of self and food proteins 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:

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

The following foods are allowed for lunch:

• boiled black rice (88 kcal per 30 g);
• chicken breast boiled or fried 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 it is 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);

This nutrition program allows you to consume 1938 kcal per day.With these 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 altered or adjusted.This is a sample menu showing 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 ketogenic diet:

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

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

The foods prohibited when following the keto diet are:

• bakery and confectionery products;
• bananas and sweet grapes;
• beet;
• carrot;
• dad;
• cereals;
• pasta;
• sugar.

Advantages and disadvantages

Advantages of the diet:

1. The most important advantage of this diet is the rapid burning of fat.This is important, in particular, for athletes, since 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 fats.But it is worth remembering that the calorie content should not exceed the limits.In this sense, the consumption of fats and proteins must be controlled.
3. Another advantage of the diet is controlling appetite.With this diet hunger is eliminated, since protein and fatty foods prevent hunger and lose weight at the same time.The key point is that the weight does not return after completing the diet.

Disadvantages of the diet:

1. Since only protein foods are consumed on 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 foods allowed during the diet do not contain fiber (it is found in bread, vegetables, potatoes and fruits).So that digestion does not suffer, it is necessary to eat acidic cabbage, apples and grapes in very small quantities.
2. It is difficult to determine what the lack of glucose will mean.Everyone's body reacts differently to a deficiency of this element.Therefore, weakness and discomfort may occur in the first week.For the results to be visible it needs to last at least 3 weeks.

Contraindications

You cannot follow a diet in the following cases:

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

Reviews

• Opinion number 1: "For me, the diet turned out to be easy and very effective. I ate almost nothing except vegetables and fruits. The first few days it was difficult to switch to a different diet - I felt weak and wanted to sleep. However, over time, my body adapted and it became easy for me to eat differently. I play sports, so I lost 5 kg in about a month and the weight remained the same even after the diet."
• Review #2: "You can't follow such a diet for a long time, as stress arises due to a lack of glucose. But I took vitamins that support the immune system and drank herbal tea to calm me down. I managed to lose weight and get in shape in a short time. I think I will resort to the ketogenic diet from time to time."
• Review No. 3: "I followed this diet for fun. Almost without changing my diet, I managed to lose weight and start 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 in a month I lost 7 kg. I think it is an excellent result, and to this day I control the carbohydrates that the body receives."