The keto (ketone) diet is a diet in which only low-carb foods are present, protein in moderation, and lots of fatty foods.
Losing weight by this method is ideal for those people who are seriously involved in sports, but even if a person just wants to get rid of extra pounds, it will help him to avoid weakness, apathy and drowsiness.
Interestingly, this diet is allowed even with diagnosed type 2 diabetes, although this disease is a contraindication to any other limited menu.
The essence of the ketogenic diet: the body reaches a state called ketosis, the evolutionary meaning of which is to survive in conditions of carbohydrate deficiency. For anyone who is losing weight, this is a chance to reduce body fat, dry out and find some nice body relief.
Diet basics
The diet got its name thanks to ketone bodies, which are formed in the human body only under certain conditions. These bodies are the result of liposis, which is the process by which fat cells enter the bloodstream. There they are actively used as a source of energy, since few carbohydrates enter the body with food.
The basic principle of the ketogenic diet is to create a calorie deficit by limiting or excluding carbohydrate foods from the menu. Proteins and fats will partially replace the energy source, but obviously they will not be enough for the normal and stable life of the whole organism, therefore, the fat deposits will be used.
The difference between the ketogenic diet and other weight loss diets is that the menu contains a lot of fats, not animal fats, but plant fats, which are present in foods enriched with polyunsaturated acids.
Advantages and Disadvantages of the Keto Diet
The type of dietary food considered has the following advantages:
- weight loss occurs quickly and efficiently - it is not the fluid that leaves the body, but the fat after the division;
- getting rid of the accumulation of fat, a person manages to maintain the elasticity and strength of muscle tissue;
- the feeling of hunger and the desire to eat something harmful are absent, which has a positive effect on the state of the psycho-emotional background;
- no need to keep counting calories.
The keto diet is not unique and therefore has some disadvantages:
- it cannot be observed for a long time, as excessive intake of proteins and fats in the body against the background of a practically absence of carbohydrates will lead to problems in the work of organs and internal systems;
- during weight loss, there is a deficiency of vitamins and fiber. Which can cause disturbances in the functioning of the intestines and the immune system;
- the lack of carbohydrates negatively affects a person's mental abilities; therefore, the ketogenic diet is not recommended for those people who, due to the nature of the profession, are forced to constantly and intensively engage in mental work.
In addition, when following the ketogenic diet, a person who is losing weight may experience increased drowsiness, rapid fatigue, apathy - in this state, work activity can also "sink".
contraindications
In fact, there are some of them:
- kidney diseases of an inflammatory, infectious nature and the presence of stones in the pelvis and calyces of this paired organ;
- problems with liver function - for example, already progressive hepatosis (a pathological condition in which the cells of an organ are surrounded by fat cells);
- twisting or bending of the gallbladder, stones in it, blocked bile ducts;
- pregnancy and breastfeeding;
- inadequate response of the body to animal protein.
The author of the weight loss method himself recommends that you be examined by a therapist or consult your family doctor before going on the keto diet. Perhaps, hidden pathologies develop in the body, which can become a contraindication for such weight loss.
White and black list products
Yes, carbohydrates should be completely excluded from the diet of those who are losing weight, but in order not to seek information about the composition of a particular dish before each meal, it is worth remembering only two lists.
The white list allowed use throughout the weight loss period on the ketogenic diet:
- any meat, including pork, but low in lard/fat;
- chicken and quail eggs;
- fatty fish (salmon, tuna, salmon, herring and others) and all shellfish;
- whole milk, but with a small percentage of fat content - maximum 1. 5%;
- any nuts, including hazelnuts, walnuts and almonds;
- oranges and green apples, rarely grapefruits;
- a small amount of fresh but low-starch vegetables, i. e. potatoes, corn and all pulses are excluded;
- low-fat fermented dairy products with no added flavors or colors.
In principle, such an extensive list of "white" products makes it possible to create a completely varied and satisfying menu for every day. But you need to understand which products are strictly prohibited for use:
- potatoes and absolutely all cereals;
- chocolate and banana;
- pastries (buttered and not) and grapes;
- bread and sugar.
When composing a menu to lose weight, you need to take into account one caveat - you can consume carbohydrates per day, but no more than 50 g.
Adaptation of men and women to a new diet
A distinctive feature of the ketogenic diet is a rather long period of adaptation of the body to a new diet. And, as a rule, it lasts at least a week for men and at least 5 days for women. The easiest adaptation days are considered 1 and 2, during which the body consumes carbohydrates that it entered before losing weight to obtain the necessary amount of energy.
The hardest days are considered 3 - 5: there are no more carbohydrate stores, so the processing of proteins into glucose begins. As the body has not yet adapted, it can start to absorb proteins from muscle tissue, which causes weight loss to experience muscle weakness and even pain.
The entire keto diet lasts a maximum of 3 weeks and the hardest thing is to endure the first 7 days, because already on the 8th day the functionality of the body will be fully restored, the fat burning process will begin.
Sample menu for a week
As a very diverse menu can be made with the allowed products, it is worth studying an example for at least a day:
- morning - an omelet of three chicken eggs with cream or scrambled eggs + 2 toast with cheese + ½ grapefruit + unsweetened tea;
- lunch - boiled chicken breast with arugula or Caesar salad without croutons and sauce + coffee without sugar;
- night - roasted trout with onion or fennel fruit + mineral water.
For snacks between main meals on a ketogenic diet, you can use nuts, cottage cheese, kefir, plain yogurt.
Keto diet recipes
You can prepare delicious and suitable salads:
- boiled shrimp + arugula + boiled eggs + olive oil with a few drops of lemon;
- tomato + cucumber + soft cheese (eg Adyghe cheese) + vegetable oil;
- shrimp, mussels, octopus and squid cooked and fried in butter + sprinkle with apple cider vinegar.
If we are talking about hot dishes, then the following are suitable for a ketogenic diet:
- Fish baked in foil - it can be salmon, trout or mackerel. Only dill greens, a few slices of lemon and salt with ground pepper are added to it.
- Roast beef with onion and fennel fruit - everything is folded into a baking dish/mold, poured with sour cream and baked in the oven or on the stovetop for an hour. It would be appropriate to serve fresh cucumbers or arugula leaves with this dish.
- You can make a casserole with cottage cheese and eggs, or make a fluffy omelet in the oven. In the first case, you need to mix 1 kg of cottage cheese with 5 eggs, put it in a mold and pour everything with full-fat sour cream on top, bake for 20-30 minutes over medium heat. And the omelet is even easier to prepare: you need to beat eggs and milk in equal amounts in volume, salt and pour into a form. After 15 minutes in the oven, the mixture will be ready for a hot meal for dinner or lunch.
expected outcome
Losing weight will be "grand"! According to the reviews of those who have already lost weight on the ketogenic diet, in 3 full weeks it is possible to get rid of 7-12 kg. In this case, the muscles do not suffer, and the figure becomes tense, slender. The only thing that will be necessary to achieve this effect is to strictly follow the rules of the considered method of losing weight and playing sports.
The ketogenic diet is considered too aggressive and difficult for the body, so it cannot be carried out without first consulting a therapist or attending physician in the presence of chronic pathologies. A course of such weight loss is carried out no more than 1 time in six months, and you need to leave the diet very carefully - adding carbohydrates to 30 g per day.
Losing weight on a no-carb (keto) diet will definitely work, but only if you take a responsible approach to preparing your body and following the menu recommendations. And playing sports will help support the muscles and keep them from weakening, becoming flabby.