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

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

Operating principle

This is explained by the fact that in the process of burning fat you do not lose calorie intake, thus maintaining muscle mass and a good metabolic rate.

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

Ketone bodies appear in the liver with limited glucose supply.This phenomenon is the reason for the reduced consumption of carbohydrates (no more than 100 grams per day).

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, so with a keto diet you need 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 the keto diet are simple:

1. A few days in advance it is necessary to calculate the energy value of the usual menu using a calorie calculator.Thanks to the calculation you will be able to know your average daily calorie intake.From the start of this diet, it is necessary to reduce the calculated number of calories by 500-700.
2. It is important to eliminate alcoholic beverages from your diet as they provide no benefit.
3. Foods containing carbohydrates should be eliminated.Vegetables are a source of carbohydrates, as the fiber present 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 could be greens 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 your calorie intake.

Diet and exercise must 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 obvious that after some time the body will become more prominent.To make it more attractive, it is important to exercise on sports equipment, which will speed up the fat processing process.

People who have never done strenuous physical activity can consume up to 40 grams of pure carbohydrates during a ketogenic diet.

Efficiency

Considering that your daily calorie intake is reduced by about 15%, switching to this diet allows you to quickly and effectively eliminate accumulated fat.After a week of dieting, you can lose up to 3 kg without feeling hungry.

The nutritional program does not slow down the metabolic process as it has no stressful effects 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 keto diet you can achieve a reduction of a couple of sizes and lasting results.If in the future a person adheres to proper nutrition and consumes carbohydrates in normal quantities, weight loss will continue normally.

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.By the second week the process of burning subcutaneous fat begins.

The body prepares for ketosis in 4 phases:

1. Absolute glucose consumption.In 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.Within 12 hours, the body processes the entire amount of glucose and then draws glycogen from the reserves of the muscles and liver.This phase lasts approximately 1-2 days.
3. Waste of proteins and fats.This phase is the most difficult, since, after exhausting all carbohydrate reserves, the body switches to processing fatty acids, as well as producing the necessary amount of proteins and glucose.In this phase, the body uses proteins as an energy source.
4. Fat consumption.Approximately on day 7 of keto nutrition, this process is observed.The body gets used to the lack of carbohydrates and begins ketosis.The process of degradation of own and food proteins slows down and fat becomes the main source.

Menu of 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);
• a portion of protein shake (30 g – 121 kcal);
• toasted bread with cheese (50 g - 197 kcal);

The following foods are allowed for lunch:

• boiled dark 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:

• ricotta (100 g);
• casein (30 g);

Such a nutrition 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 stopped or changed.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;
• ricotta (it is advisable to give preference to low-fat ones);
• nuts;
• egg;
• vegetables (not all);
• dairy products.

As for 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 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 best to eat herring and salmon.

Foods that are prohibited when following the keto diet are:

• baked goods and sweets;
• bananas and sweet grapes;
• beet;
• carrot;
• potato;
• cereals;
• pasta;
• sugar.

Advantages and disadvantages

Pros of the diet:

1. The most significant benefit of this diet is rapid fat burning.This is especially important for athletes, since with other diets muscle mass is lost along with fat.When muscle mass levels decrease, your metabolism also slows.
2. This diet can be followed by people who do not do physical activity.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 benefit of the diet is monitoring your appetite.With this diet you eliminate hunger, as protein and fatty foods prevent you from starving and losing 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 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 digestion from suffering, it is necessary to eat cabbage, apples and unripe grapes in very small quantities.
2. It is difficult to determine what the lack of glucose will entail.Each person's body reacts differently to the deficiency of this element.Therefore, weakness and malaise may occur in the first week.For the results to be visible it must last at least 3 weeks.

Contraindications

It is not possible to 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.

Reviews

• Review no.1: "For me the diet turned out to be simple and very effective. I ate almost nothing but fruits and vegetables. 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 in about a month and the weight remained the same even after the diet."
• Review no.2: “It is not possible to follow such a diet for a long time, as stress occurs due to a lack of glucose. But I took vitamins that support the immune system and drank herbal teas to calm down. I managed to lose weight and get back into shape in a short time. I think I will turn to the keto 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 achieved a state of ketosis by reducing the amount of carbohydrates consumed. The body was full, I was not hungry and in a month I lost 7 kg. I think this is an excellent result and to this day I control the carbohydrates the body receives."