Keto diet

The keto diet is a low-carb (no-carb) diet that is moderate in protein and high in fat. This name is associated with ketosis, a state of the body in which it is forced to use its own fat reserves instead of carbohydrates as the main source of energy and life support. Initially, it was used in the treatment of epilepsy in children.

Tips for following a ketogenic diet

man before and after keto diet

The exclusion of carbohydrates from the diet introduces an imbalance in the diet, so the body can endure the process of adapting to a keto diet very painfully. It happens that already on the second day, physical and mental activity decreases, and sometimes you feel unwell. This is due to an increase in ketone bodies in the blood due to an excess of protein foods. If you do not break loose during this period, then already on the 3-5th day of following this diet, the body will get used to such functioning, and your health will become normal.

The ketogenic diet is contraindicated in people:

  • with various diseases of the digestive system;
  • suffering from bowel problems;
  • with diabetes mellitus of any type;
  • with problems in the functioning of the kidneys, liver and other internal organs;
  • during pregnancy and lactation;
  • working in dangerous and difficult working conditions, as well as engaged in mental activity and creative work.

In diabetes mellitus, ketone bodies provoke an increase in the level of acidity in the blood, which can even lead to death. Healthy people will not have such problems, and their body will return to normal without negative consequences.

The keto diet begins to work with a daily intake of less than 50 g of carbohydrates. During the entire period, it will be difficult for the intestines to function properly due to a lack of fiber. Therefore, you need to buy it in the pharmacy in the form of a powder and add it to food daily (preferably in kefir, milk, yogurt, cream, yogurt). It is also useful for these purposes to consume bran, vegetable oil or beetroot juice on an empty stomach. The lack of vitamins, minerals and trace elements during the keto diet is easily replenished by taking additional pharmaceutical complexes. We must not forget about the kidneys, which will work completely to the limit. To help them a little and alleviate their plight, you need to drink 2-2. 5 liters of water every day. Failure to comply with this strict rule or deviation from it will have a bad effect on health.

For one day of following the keto diet, 4-6 meals in small portions should take place. The daily caloric intake of the entire diet must be reduced by 300-500 units from the individual recommended amount (depending on gender, age, height, weight and physical activity).

For the first time, you can sit on a ketogenic diet for no longer than a week, after a month it can be repeated for 14 days, and in the future, acting on this principle, it can be gradually extended to two months, but no more. You need to get out of it gradually, adding no more than 30 g of carbohydrates daily. In a couple of weeks, it’s really possible to get rid of 7-9 kg of excess weight, without suffering from hunger and severe discomfort.

Pros of the keto diet:

  • reduction of fat cells;
  • elimination of cellulite;
  • muscles acquire relief;
  • the figure becomes taut;
  • Lost kilograms do not come back for a very long time.

The results will be much higher if you add running, walking, exercises with dumbbells, regular visits to the gym and pool, bodybuilding. Dance classes, aerobics and gymnastics are less effective.

With proper adherence to the ketogenic diet, the maximum amount of excess fat and a minimum of muscle mass will go away. That is why it is well suited for athletes and physically active healthy people.

Menu for the week of the keto diet

Most nutritionists recommend starting a keto diet with a two-day fast, when only purified or non-carbonated mineral water is allowed. Physical activity during this period should be minimal. On the third day, carbohydrate-free foods should be gradually added to the diet (first, a third of the usual portion). If the body's reaction to changes is normal, then by the sixth day the amount of food consumed is already brought to normal sizes.

An approximate one-day version of the keto diet menu:

  • breakfast - 3 boiled eggs or a serving of buckwheat porridge, boiled beef tongue, beetroot salad with any vegetable oil, tea;
  • second breakfast - a glass of kefir or milk;
  • lunch - borscht or soup, a slice of whole grain bread, a serving of Greek salad with boiled chicken fillet, compote (preferably from dried fruits);
  • afternoon snack - unsweetened yogurt with wheat germ or low-fat cottage cheese;
  • dinner - boiled, stewed or baked fish or beef allowed.

In principle, you can combine products yourself (with the exception of prohibited ones), but at the same time controlling their compliance with the allowable calorie intake.

Your own menu for a week of a keto diet should be made up of the following products:

  • beef, pork, veal, rabbit, lamb, game, chicken, turkey, duck and quail meat;
  • all types of fish, especially fatty ones (herring, tuna, salmon, salmon, trout);
  • mussels, crabs, shrimp;
  • chicken and quail eggs;
  • all kinds of nuts (especially walnuts, almonds, hazelnuts, peanuts, pistachios, pine nuts);
  • kefir, cottage cheese, milk, sour cream, cheese, cream, yogurt and other dairy products with a minimum fat content or fat-free, but without flavorings, dyes, sugar and fruit additives;
  • a small amount of non-starchy vegetables, leafy lettuce and unsweetened fruits (preferably citrus fruits).

Cereals, beets and bread should be limited as much as possible, and grapes, bananas, carrots, pasta, potatoes, sugar and products with it, pastries, confectionery and alcohol should be completely excluded.

Drinking during the keto diet is allowed water (purified, without gas, boiled), all types of tea, coffee, fruit, vegetable and berry juices, compotes, herbal decoctions and infusions.