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.Today, this food program is becoming more and more popular.

Principle of operation

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 preserved.

The principle of this dietary food 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 cause of the reduced 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 caloric 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 for a lack of calories (mainly due to carbohydrates), the process of fat burning occurs.

The principles of this 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 removed.Vegetables are a source of carbohydrates, as the fiber present in these products is a complex carbohydrate.This is why vegetables are forbidden.It is allowed to eat no more than 200 g of green vegetables per day.This can be greens or lettuce.
4. Protein foods should be the main source of nutrition.
5. The consumption of vegetable fats is allowed.
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 the 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 attractive, it is important to exercise in sports equipment, which will speed up the fat processing process.

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

efficacy

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

The nutrition program does not slow down the metabolic process, as 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 of following the keto diet, you can achieve a reduction of several sizes and 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 normal.

The difference between the keto 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.In the first half of the day after the last meal, the body uses glucose, which 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 phase lasts about 1-2 days.
3. Loss of protein and fat.This phase is the most difficult, since, after consuming all carbohydrate reserves, the body switches to the processing of fatty acids, as well as the production of the necessary amount of proteins and glucose.In this phase, the body uses proteins as a source of energy.
4. Fat consumption.Approximately on the 7th day of feeding with these, this process is observed.The body gets used to the lack of carbohydrates and ketosis begins.The process of breaking down your protein and food 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 (for 180 g - 264 kcal);
• a serving of protein shake (30 g – 121 kcal);
• toast with cheese (50 g - 197 kcal);

The following foods are allowed for lunch:

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

For afternoon tea you can eat:

• almonds (for 30 g – 121 kcal);
• protein shake (per serving - 134 kcal);

For dinner you are allowed:

• salmon (for 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 interrupted 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.

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 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 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.Among fish, it is better to eat herring and salmon.

The prohibited foods when following this diet are:

• bakery products and sweets;
• bananas and sweet grapes;
• beetroot;
• carrots;
• potatoes;
• cereals;
• pasta;
• sugar.

Advantages and disadvantages

Benefits 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 muscle mass levels drop, your metabolism also slows.
2. People who do not exercise can follow this diet.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 go beyond the limits.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 is eliminated, since protein and fatty foods prevent you from starving and losing weight at the same time.The main point is that the weight does not return after the end of the diet.

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 allowed during the diet does not contain fiber (it is found in bread, vegetables, potatoes and fruits).To prevent indigestion, you should eat cabbage, apples and sour grapes in very small quantities.
2. It is difficult to determine what the lack of glucose will bring.All people's bodies react differently to the lack of this element.Therefore, weakness and weakness may appear in the first week.For the results to be visible, you should take 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. Strong physical activity.

hearing

• Revision no.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 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 do sports, so I lost 5 kg on the same diet even after a month."
• Revision no.2: "You can't stay on such a diet for a long time, as stress arises due to the 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 this diet from time to time."
• Revision no.3: "I followed this diet for fun. Almost without changing the diet, I managed to lose weight and start the 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 control my body carbohydrates."