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

With prolonged abstinence from sweets and other sweets, 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.Now, this nutrition program is getting more and more popular.

foods for the keto diet

Operating principle

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

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

Ketone bodies appear in the liver with limited glucose intake.This phenomenon is the reason for reducing the consumption of carbohydrates (no more than 100 grams per day is 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 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 a state of calorie deficit (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 need to 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 calorie intake.From the beginning following this diet, you need to reduce the number of calories calculated by 500-700.
  2. It is important to remove alcoholic beverages from the diet, as they have no benefits.
  3. Foods containing carbohydrates should be removed.Vegetables are a source of carbohydrates, because the fiber found in these products is a complex carbohydrate.That's why vegetables are forbidden.It is allowed to eat no more than 200g of green vegetables per day.This may be vegetables or salad.
  4. Protein foods should be the main source of nutrition.
  5. It is allowed to take 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 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 immediately becomes clear that after some time the body will become more prominent.To make it more interesting, it is important to exercise on sports equipment, which will speed up the fat processing process.

People who have never done vigorous physical exercise before can consume up to 40 grams of pure carbohydrates during the ketogenic diet.

Efficiency

photos before and after the keto diet

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

The nutrition program does not slow down the metabolic process, because it does not have a stressful effect on the body.Therefore, the lost weight does not return 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 following the keto diet, you can achieve a reduction of some size and long-lasting results.If in the future a person adheres to a proper diet and consumes carbohydrates in a normal amount, then weight loss will continue as usual.

The difference between a keto diet and a simple low-carb diet is the long duration and systematic nature.In the first week, the body will get used to the change and eat from reserves.By the second week, the process of burning subcutaneous fat begins.

The body prepares for ketosis in 4 stages:

  1. Absolute glucose utilization.The first half of the day after the last meal, the body uses glucose, which comes from carbohydrates.
  2. Complete wasting of glycogen.Within 12 hours, the body processes the entire amount of glucose, and then the body takes glycogen from muscle and liver reserves.This stage lasts about 1-2 days.
  3. Waste of protein and fat.This stage is the most difficult, because, after using all carbohydrate reserves, the body moves to the processing of fatty acids, as well as producing the necessary amount of protein and glucose.At this stage, the body uses protein as a source of energy.
  4. Fat consumption.About the 7th day of the keto diet, this process is observed.The body gets used to the lack of carbohydrates and ketosis begins.The process of self-breakdown and food protein slows down and fat becomes the main source.

Menu for this week

protein foods for the keto diet

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 (each 180 g - 264 kcal);
  • one serving 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 serving - 134 kcal);

For dinner you are allowed:

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

For the second dinner you can eat:

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

Such a nutrition program allows you to eat 1938 kcal per day.With such a product, 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.This is an example of a menu that shows how much protein, fat and calories should be in your daily diet.

List of permitted and prohibited products

allowed foods for the keto diet

The following foods are allowed on the keto diet:

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

Regarding vegetables, it is necessary to explain.They contain some carbohydrates, so it is important to control the number of calories (the amount consumed at one 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 meat, 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.Among fish, it is better to eat herring and salmon.

Foods that are prohibited while following the keto diet are:

  • baked goods and confectionery;
  • bananas and sweet grapes;
  • beets;
  • carrots;
  • potatoes;
  • cereals;
  • pasta;
  • sugar.

Advantages and Disadvantages

forbidden foods for the keto diet

Advantages of the diet:

  1. The most obvious advantage of this diet is the rapid burning of fat.This is important, in particular, for athletes, because with other diets, muscle mass is lost along with fat.As your muscle mass levels decrease, your metabolism also slows down.
  2. This diet can be followed by people who do not exercise.With this diet, hunger does not appear and calories do not disappear.We can say that the reduced amount of carbohydrates is replaced by fat.But keep in mind that the calorie content should not exceed the limit.In this regard, the consumption of fat and protein should be controlled.
  3. Another advantage of the diet is monitoring your appetite.With this diet, the feeling of hunger is eliminated, because protein and fatty foods prevent you from hunger and lose weight at the same time.The main thing is that the weight does not return after completing the diet.

Disadvantages of the diet:

  1. Since only protein foods are eaten in the menu, negative aspects such as flatulence, constipation, and heaviness in the stomach can be observed.This phenomenon is explained by the fact that the food allowed during the diet does not contain fiber (it is found in bread, vegetables, potatoes, and fruits).To prevent digestion from suffering, you need to eat cabbage, apples, and sour grapes in very small quantities.
  2. It is difficult to determine when a glucose deficiency will occur.All human bodies react differently to the lack of this element.Therefore, weakness and lethargy may occur during the first week.For results to be seen, you need to last at least 3 weeks.

Contraindications

You cannot follow the diet in the following cases:

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

Reviews

before and after following the keto diet
  • Survey No.1: "For me, the diet turned out to be simple and very effective. I ate nothing but vegetables and fruits. In the first 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 was easy for me to eat differently. I went in for sports, so I lost 5 kg even in a month, and the weight remained the same."
  • Review No.2: "You can't go on such a diet for a long time, because stress arises due to the lack of glucose. But I take vitamins that support the immune system and drink herbal tea to calm myself down. I managed to lose weight and get in shape in a short time. I think from time to time I will switch to a keto diet."
  • 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 taken. The body was full, there was no hunger, and I lost 7 kg in a month. I think this is a very good result, and until today I control the carbohydrates received by the body."