The keto (ketone) diet is a diet containing only low-carb, moderate-protein, and high-fat foods.
This method of weight loss is optimal for serious exercisers, but even if a person just wants to lose extra pounds, it will help them avoid weakness, lethargy and drowsiness.
Interestingly, such a diet is still allowed even with already diagnosed type 2 diabetes, although the disease is a contraindication to any other restrictive menu.
The essence of the keto diet: the body reaches a state called ketosis, its evolutionary meaning is to survive in conditions of carbohydrate deficiency. For those who are losing weight, this is an opportunity for the body to lose fat, get rid of dryness and find a beautiful and light body again.
Basic principles of the diet
This diet gets its name from the ketone bodies, which are formed in the human body only under certain conditions. These bodies are the result of steatosis, which is the process by which fat cells enter the bloodstream. There they are actively used as a source of energy, since too few carbohydrates enter the body with food.
The basic tenet of the keto diet is to create a calorie deficit by limiting or excluding carbohydrate foods from the menu. Proteins and fats will partially replace energy sources, but they will obviously not be enough for the normal and stable life of the whole organism, so fats will be used.
The difference between the keto diet and other diets for weight loss is that the menu contains a lot of fat, not animal but vegetable fat, found in foods rich in polyunsaturated acids.
Advantages and disadvantages of the Keto diet
Dietary foods are considered to have the following advantages:
- the process of losing weight is quick and effective - it is not liquid that leaves the body, but fat after it is separated;
- eliminates the accumulation of fat, a person manages to maintain the elasticity and strength of muscle tissue;
- there is no feeling of hunger and the desire to eat something harmful, 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 a number of downsides:
- it cannot be observed for a long time, since excessive absorption of proteins and fats into the body against the background of the fact that there are no carbohydrates will lead to problems in the work of internal organs and systemsorgans;
- During weight loss, there is a lack of vitamins and fiber. What can cause disturbances in the functioning of the intestines and the immune system;
- The lack of carbohydrates negatively affects a person's mental capacity, therefore, the keto diet is not recommended for those who, due to the nature of work, are forced to do constant and intense mental work.
In addition, while following the keto diet, a person who loses weight may experience more drowsiness, quickly fatigue, and lethargy - in this state, work activity can also "sink".
Contraindications
There are actually quite a few of them:
- kidney diseases of an inflammatory nature and the presence of stones in the pelvis and calyx of this paired organ;
- problems with liver function - for example, an advanced liver infection (a medical condition in which the cells of an organ are surrounded by fat cells);
- twisting or bending of the gallbladder, stones in it, obstruction of the biliary tract;
- pregnancy and lactation;
- The body does not respond enough to animal protein.
The author of the weight loss method himself also recommends that you see a specialist or consult a family doctor before starting the keto diet. Perhaps, underlying pathologies that develop in the body, can become contraindications to such weight loss.
Products white and black list
Yes, carbohydrates should be completely excluded from the diet of people who are losing weight, but in order not to have to search for information about the composition of a particular dish before each meal, only two lists should be remembered.
The white list is allowed to use during the entire period of weight loss on the keto diet:
- any meat, including pork, but low in fat/fat;
- chicken and quail eggs;
- fatty fish (salmon, tuna, trout, herring and others) and all kinds of seafood;
- whole milk, but with a small percentage of fat content - up to 1. 5%;
- any nuts, including hazelnuts, walnuts, and almonds;
- oranges and green apples, rarely grapes;
- a small amount of fresh but low-starch vegetables, ie excluding potatoes, corn and all legumes;
- fermented dairy products with low fat content and no added flavor or color.
In principle, such an extensive list of "white" products allows you to create a completely diverse and satisfying menu for every day. But you need to clearly understand which products are strictly prohibited from using:
- potatoes and absolutely all grains;
- chocolate and banana;
- pastries (butter and not) and grapes;
- bread and sugar.
When composing a weight loss menu, you need to keep one thing in mind - you can consume carbohydrates per day but not more than 50 g.
Adaptation of men and women to a new diet
A distinctive feature of the keto diet is the long time the body takes to adapt 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 days of adaptation are considered to be 1 and 2, during which the body consumes the carbohydrates it entered before weight loss to get the required amount of energy.
The most difficult days are considered 3 - 5: there are no more carbohydrate stores, so the processing of protein into glucose begins. Because the body has not adapted yet, it can begin to take protein from muscle tissues, so when losing weight, there will be weakness and even muscle pain.
The whole keto diet lasts up to 3 weeks and the most difficult thing is to endure in the first 7 days, because by the 8th day the body functions will be fully restored, the burning processFat burning will begin.
Sample menu for a week
Since a fairly diverse menu can be made from permitted products, it is worth studying an example for at least a day:
- morning - an omelet of three eggs with cream or scrambled eggs + 2 cheese toast + ½ grapefruit + unsweetened tea;
- lunch - boiled chicken breast with arugula or Caesar salad without toast and sauce + unsweetened coffee;
- evening - grilled salmon with onion or dill fruit + mineral water.
In between meals on the keto diet, you can use nuts, cheese, kefir, natural yogurt.
Keto diet recipes
You can make delicious and suitable salads:
- boiled shrimp + arugula + boiled egg + olive oil with a few drops of lemon;
- tomato + cucumber + soft cheese (for example, Adyghe cheese) + vegetable oil;
- shrimp, mussels, octopus and boiled squid, fried in butter + drizzled with apple cider vinegar.
If we are talking about hot foods, the following are suitable for the keto diet:
- Grilled fish in foil - this can be salmon, trout or mackerel. Only dill, add a few slices of lemon and ground salt and pepper.
- Grill the meat with onions and fennel fruit - everything is placed in a pan/roasting pan, poured with heavy cream and stewed in the oven or on the stove for an hour. This dish is very suitable with fresh cucumber or arugula leaves.
- You can make a casserole with cheese and eggs, or make a fluffy omelette in the oven. In the first case, you need to mix 1 kg of fresh cottage cheese with 5 eggs, put in a mold and pour fatty sour cream on top, bake for 20-30 minutes on medium heat. And the omelette is even easier to prepare: you need to beat eggs and milk in equal volumes, salt and pour into molds. After 15 minutes in the oven, the mixture is ready for a hot meal for dinner or lunch.
Expected results
Losing weight will be "monumental"! According to reviews of people who have lost weight on the keto diet, within 3 weeks can lose from 7 - 12 kg. In this case, the muscles are not affected, and the figure becomes toned, slim. The only thing that is necessary to obtain such an effect is strict adherence to the rules of the considered method of weight loss and playing sports.
The keto diet is considered very aggressive and difficult for the body, so it cannot be done without consulting a therapist or pre-existing health care provider. Such weight loss is carried out no more than 1 time in six months, and you need to follow the diet very carefully - add carbohydrates in the dosage of 30 g per day.
Weight loss on a carbohydrate-free (keto) diet will certainly work, but only if you take a responsible approach to preparing your body and following the recommendations in the menu. And playing sports will help support the muscles and prevent them from becoming weak and flabby.