List of allowed products for creating a menu on a keto diet for weight loss. What is a keto diet for weight loss: menu examples Pros and cons of the diet
Everyone is accustomed to the fact that in order to lose weight, fatty and carbohydrate foods are first removed from the diet. But there is a technique that allows you to freely consume pork, butter, and nuts (and these are the ones that are usually prohibited). This is the so-called keto diet, which is used not only to combat extra pounds, but also to dry the body among bodybuilders.
The time has come to finally figure out what it is, is the game worth the candle and what is required?
The essence of the diet
It has many different names: ketone, keto, ketogenic diet. It is named after ketones (from the German aketon - acetone). These substances are a product that the liver produces by converting fats.
This technique is low-carbohydrate. It involves the active consumption of fats and proteins, but carbohydrates must be reduced to a minimum. To compensate for the lack of glucose, the body begins to process fats into ketone bodies. Those enter the brain, which uses them as a new source of energy.
As a rule, the duration of a ketone diet depends on your initial weight and the desired numbers on the scale. If you need to lose 3-4 kg, a week will be enough. If the results are measured in double digits (10 or 15 kg), try to sit on it longer. The main thing is not to overdo it: you shouldn’t fill your brain with ketone bodies for more than a month - it’s dangerous for your health.
Since the diet belongs to the category of low-carbohydrate, in its principles and mechanism of action on the body it is very similar to the Atkins method or the famous “”, and some aspects are even reminiscent of Paleo. If you are overweight accompanied by cellulite and visceral fat on your stomach, this is exactly what you need.
Advantages and disadvantages
At first glance, it may seem that the keto diet has a lot of advantages with no downsides at all. However, this nutrition system is subject to severe criticism from many experts. The thing is that ketone bodies, working in close tandem with the brain, can cause irreparable harm to health.
- high efficiency;
- absence of terrible hunger;
- improvement of metabolism;
- preservation of muscle mass;
- variety of diet;
- excellent taste of the dishes.
- numerous side effects: nausea, heartburn, fainting, constipation;
- weakness, decreased performance (especially in the first days);
- indigestion;
- intoxication of the body with ketone bodies;
- micronutrient deficiency;
- blood acidity decreases;
- the possibility of developing ketoacidosis;
- you will be haunted by a constant, very intrusive odor of acetone from the body, from the mouth and when urinating.
So try to analyze in advance what it will contain more for you - benefit or harm. And only on the basis of this, make the final decision about whether you should fight excess weight in this way. And don't forget about contraindications.
Contraindications
Unfortunately, such a tempting diet with its effectiveness and delicious menu has a number of contraindications:
- joint diseases;
- congenital diseases;
- diabetes;
- kidney diseases;
- constipation;
- gastrointestinal pathologies;
- problems with the heart and blood vessels.
It is also not recommended to follow it during lactation and pregnancy, because carbohydrates are simply necessary for a baby at any stage of its development.
Compliance Rules
The ketogenic diet does not have too strict rules; it can hardly be classified as rigid methods. And yet, in order to achieve maximum results without harm to health, it is necessary to listen to the recommendations of specialists.
- Watch the calorie content of your food. You have to spend a lot more than you consume.
- You are allowed to include 30-50 grams of carbohydrates in your diet daily.
- Play sports. This will not only speed up the weight loss process, but will also give your figure a beautiful, toned shape. It’s not for nothing that the ketone diet is called drying for the body.
- Fight hunger wisely. Cover it with nuts or fruit.
- Drink at least one and a half to two liters a day.
- Follow a split diet, 5-6 times a day, in minimal portions.
- Have dinner no later than 4 hours before bedtime.
- Don't get carried away, no matter how much you like the results. Recommended duration is a week. Only the most desperate, who need to thoroughly get their figure in order and lose an impressive amount of kilograms, can decide for a month.
- Boiling, stewing, grilling, baking, and steaming are allowed. Frying is prohibited.
- The menu for women will have a lower daily calorie content and a large number of berries, nuts, fruits, and vegetables. A man's diet should be higher in calories, and instead of plant foods, they should eat fish and meat.
Product Lists
To correctly create a menu, you will need to keep on hand a list of products throughout the entire weight loss period, which indicates their calorie content and the amount of carbohydrates.
Table. Part 1:
By constantly looking at such tables, you will soon remember the calorie content of the main dishes and will compile your daily diet much faster.
Options
When you decide to lose weight using the keto diet, keep in mind that it can come in several variations. To achieve good results, you should not mix them.
- Standard
The simplest option. Does not imply the presence of refeeds - when carbohydrate intake increases to eliminate side effects. It is distinguished by a constant ratio of BJU: a lot of proteins and fats, a minimum of carbohydrates.
- Targeted/targeted
Here, refeeds are held regularly before and after physical activity and training. The goal is to provide the body with glucose for sports without breaking the diet. Great option for men
- Cyclic
For women, a cyclical keto diet is more suitable, when carbohydrate refeeds are carried out periodically. The goal is to restore the body's strength by replenishing the glycogen reserves in the muscles. This option allows you to understand how often you should conduct refeeds and how many carbohydrates should be in them.
Experts advise starting with the standard option. After a couple of weeks, when it is possible to evaluate the first result (whether the intensity of training has decreased), you can move on to another. If this indicator has fallen, you can use a targeting or cyclical technique. Both help you gain muscle mass.
Sample menu
The weekly menu presented below can be customized to suit your taste preferences. But don’t forget to focus on your daily caloric intake. For men, it may be wiser to include more meat than indicated in the table below.
If you need to create a menu for a month, simply repeat this diet every new week (minor variations in products are quite acceptable).
Dish recipes
The most popular recipes for this diet:
Chicken cutlets
- Grind an onion, a clove of garlic, mix with minced chicken (500 g), add an egg, salt and pepper.
- Grate 150 grams of cheese, mix with tbsp. spoon of butter, add 2 eggs, chopped dill, add salt.
- Scoop the minced meat into a spoon, put the filling into the cavity, and cover with a layer of minced meat.
- Bake the cutlets in the oven until golden brown.
Meat balls
- Mix half a kilo of ground beef with chopped garlic cloves and egg. Salt and pepper.
- Add 200 grams of grated cheese.
- Form into balls.
- Bake in the oven.
Chicken hearts
- Rinse half a kilo of chicken hearts and remove the film.
- Keep in a hot oven for 10 minutes.
- Simmer over low heat for 30 minutes.
- Add onion rings, sour cream, 50 grams of cheese.
- Simmer for another 15 minutes.
Meat salad
- Cut boiled beef (200 g) into strips.
- Place 5 cherry tomatoes onto the circles.
- Grind 5 hard-boiled quail eggs.
- Mix apple cider vinegar, mustard, and chopped garlic sauce in equal quantities. Beat in a blender.
- Pour the resulting sauce over the salad.
All these dishes have excellent taste, and most importantly, are as low in calories as possible.
Exit
To prevent subcutaneous fat and extra pounds that you finally got rid of from returning again, it is very important to properly organize your exit from the keto diet. To do this, follow the following sequence of including foods in your diet (small portions, 1-2 items per day):
- bread;
- potato;
- cereals;
- grape;
- sugar;
- chocolate;
- confectionery.
Questions and answers block
The ketogenic diet is an unusual weight loss system that allows you to actively consume fats while losing weight. No wonder it raises so many questions.
- Why doesn't the weight come off?
If you started to lose weight, but after a week you saw that the weight is at the same level, first reduce the intensity of training, which can provoke swelling of muscle tissue. The second thing you can do in this situation is to remove salt from your diet (or at least minimize its amount).
- What can you eat?
All no-carb or low-carb foods (see tables above).
- Is it possible to have bran?
It is not only possible, but also necessary, because they are the source of natural fiber, which is actively involved in the process of losing weight.
- Can I have nuts?
- Can I have coffee?
If without sugar and cream, yes.
The keto diet is a real godsend, primarily for men who cannot do without a good piece of meat and at the same time want to keep their body in order. Women should also pay attention to it, not only to lose extra pounds, but also to make their figure more sculpted.
Keto, ketogenic or ketosis diet is a low-carbohydrate nutrition program in which weight loss occurs by converting fat into energy. The keto diet focuses on high-fat foods. With this type of nutrition, the protein load is reduced and carbohydrates are almost completely absent.
The keto diet is common in Western countries. The principles of the keto diet are reviewed in various foreign publications:
- Lyle McDonald ‒ “The Ketogenic Diet”;
- Dawn Marie Martenz, Laura Cramp ‒ “The Keto Cookbook”;
- Michelle Hogan ‒ “Keto in 28.”
The essence of the ketogenic diet is to transfer the body from the breakdown of carbohydrates - glycolysis, to the breakdown of fats - lipolysis. The result is the achievement of a metabolic state called “ketosis.”
About ketosis
Ketosis occurs as a result of eliminating carbohydrates that produce glucose from food and replacing them with “ketone bodies.” When there is a lack of glucose, the liver converts fat into ketones, which become the main source of energy. The level of insulin in the body decreases, and rapid fat burning of subcutaneous deposits occurs.
The transition to a state of ketosis occurs after 7-14 days. Its signs are lack of hunger and the smell of acetone from sweat, urine and mouth, frequent urge to urinate and dry mouth.
In order for the liver to begin producing ketones, the following conditions must be met:
- Increase your intake of fats, as they act as “fuel” for the body.
- Reduce the amount of carbohydrates to 30-100 grams. per day - less than 10% of the BJU norm.
- Drink plenty of water - 2-4 liters per day to prevent dehydration.
- Include protein foods in your diet - 1.5-2 g/1 kg of weight.
- Avoid snacks or reduce their number to 1-2 per day.
- Play sports - light jogging and long walks.
Types of keto diet
There are three types of keto diet.
Standard – classic, permanent
This involves avoiding or minimizing carbohydrates for a long period. Suitable for athletes adapted to a low-carbohydrate diet or performing moderate to low-intensity training.
Targeted – targeted, forceful
This option requires carbohydrate loading before training. Key aspect: carbohydrates should be less than you can burn during a workout. This type of keto diet makes it easier for those who are accustomed to a high-carbohydrate diet to cope with physical and mental stress.
Cyclic
It consists of alternating low-carbohydrate and high-carbohydrate nutrition. Proponents of this type of ketosis diet should decide on the frequency and duration of carbohydrate loading. This can be from 9 to 12 hours, several days or 1-2 weeks of eating, consisting of fats and proteins, and the next half a month - mainly from carbohydrates. The scheme allows you to periodically replenish the glycogen supply in the muscles and receive the necessary microelements.
The cyclical type of ketogenic diet is indicated for those who lead an active lifestyle and practice intense strength training.
Pros of the keto diet
Like any type of dietary restriction, the ketogenic diet has positive and negative aspects. Let's start with the positive.
Losing excess weight
The keto diet is recognized by most athletes and nutritionists for helping to quickly get rid of extra pounds in a short time. Ketone bodies convert the fat in the body into energy, and the person begins to lose weight. The volume of muscle mass does not change, and with a well-designed training program it can be increased.
The ketogenic diet is suitable for people who do not lead an athletic lifestyle. To achieve success in losing weight, it is important not only to stop eating carbohydrates, but also not to overeat fatty and protein foods. The weight lost after stopping the keto diet does not come back.
Constant feeling of fullness
Since the keto diet is based on high-calorie foods, you will forget about the problem of hunger. On a carbohydrate-free diet, the level of insulin, which is responsible for the desire to snack, decreases. This helps you concentrate on important things and not think about food.
Prevention and control of diabetes
Foods consumed on a ketosis diet help lower blood sugar levels. Insulin resistance leads to stage II diabetes. Those with a hereditary predisposition are advised to follow a low-carbohydrate diet.
Treatment of epilepsy
Initially, this diet was used in the treatment of epilepsy in children. For epileptics, the advantage is that the keto diet can reduce the severity of the disease, the frequency of attacks and reduce the dosage of medications.
Positive effect on blood pressure and cholesterol
Low-carbohydrate, high-fat diets cause a dramatic increase in high-density lipoproteins and a decrease in low-density lipoprotein concentrations.
Supporters of the keto diet note normalization of blood pressure. People who are overweight have an increased risk of developing hypertension. The keto diet helps you lose weight and therefore prevent problems related to blood pressure.
Improved brain function
Skin improvement
What we eat affects the health of our skin. Constant consumption of carbohydrates and dairy products negatively affects your appearance. On a ketogenic diet, the consumption of these elements is reduced to zero, so radiant and well-groomed skin is natural.
Cons of the keto diet
At the stage of adaptation to the diet, “keto flu” occurs. It may manifest itself with one or more symptoms:
- nausea, heartburn, bloating, constipation;
- headache;
- cardiopalmus;
- fatigue;
- convulsions.
These symptoms go away on their own within 4-5 days after starting the diet, so there is no cause for concern. To avoid or reduce their severity, gradually reduce the amount of carbohydrates.
Indications for the ketogenic diet
We list the group of people for whom this diet is allowed and recommended:
- professional athletes;
- patients suffering from uncontrolled epilepsy;
- those who want to quickly lose excess weight, quickly and permanently consolidate the result.
Contraindications to the keto diet
- hypertensive patients;
- type I diabetics
- people with disorders of the heart, kidneys, liver and stomach;
- pregnant and lactating women;
- children under 17 years of age;
- aged people.
Product list: do's and don'ts
To know and understand which foods should be consumed during the ketone diet and which ones to exclude, study these tables.
Table: Permitted products
Category | Kinds |
Animal products | Red and white meat - veal, pork, rabbit Poultry – chicken, turkey Fatty fish - salmon, salmon, herring, tuna Eggs – chicken, quail |
Dairy | Whole milk above 3% Cream 20-40% Sour cream from 20% Cottage cheese from 5% Hard cheeses from 45% Greek yogurt |
Natural and vegetable fats | Lard and lard Butter, coconut, avocado, flaxseed, sunflower, corn and olive oil |
Mushrooms | All edible |
Nightshades and green vegetables | All types of cabbage and salads, zucchini, asparagus, olives, cucumbers, pumpkin, tomatoes, bell peppers, herbs |
Nuts and seeds | All types of nuts Macadamia, flax, sesame, sunflower seeds |
Organic drinks | Pure water, coffee, herbal tea, compotes without sugar and sweet berries/fruits |
Table: Prohibited Products
Category | Kinds | Exceptions |
Sugar, sweeteners and sugar-containing products | Sweets, confectionery Sugary drinks, fruit juices, energy drinks, sodas White and milk chocolate, ice cream Breakfast cereals - muesli, cereal | Dark chocolate over 70% cocoa and in moderation |
Starchy and flour products | Bread, pastries, pasta, potatoes, whole grains, cereals, legumes | Chickpeas, in small quantities, toast, bread |
Alcoholic drinks | Beer, bitters and sweet liqueurs | Dry wines, unsweetened spirits - vodka, whiskey, rum, gin, unsweetened cocktails |
Fruits and dried fruits, sweet berries | Bananas, strawberries, cherries, apricots, peaches, pears, grapes, nectarines | Avocado, coconut, sour apples, citrus fruits Sour berries – raspberries, cherries, blackberries |
Keto diet menu for a week
Before moving on to the approximate nutrition menu on the ketosis diet, read the recommendations:
- The diet on a ketogenic diet consists of 60-70% fat, 20-30% protein and 5-10% carbohydrates.
- One serving should be equal to 180 grams. Try to have several flavors on the plate, such as a piece of meat, cucumber and egg.
- When heat treated, products are only allowed to be boiled and baked.
- Spices and salt in limited quantities; sugar is not allowed in drinks.
- Snacks on a keto diet can include cheese, nuts and seeds, fresh vegetables and berries, sugar-free jelly, kefir, and a protein shake.
- The daily calorie intake for a standard ketosis diet is calculated based on the following indicators: proteins - 2.2 g, fats - 1.8 g and carbohydrates 0.35 g, all this per 1 kg of lean muscle mass.
- To burn fat you need to subtract 500 kcal, and to build muscle mass you need to add the same amount.
Sample menu with 3 meals a day for 7 days
Monday
Breakfast: Fish souffle, toast with cheese.
Dinner: Vegetable salad, steamed chicken breast.
Dinner: Rabbit meatballs, chickpea porridge.
Tuesday
Breakfast: Stewed apple with cottage cheese.
Dinner: Chicken soup with broccoli, boiled brown rice.
Dinner: Salad with nuts, cheese and spinach.
Wednesday
Breakfast: Cottage cheese casserole with berries.
Dinner: Rolls with cheese, tomatoes and bacon, steamed vegetables.
Dinner: Chicken stewed with zucchini.
Thursday
Breakfast: Omelet with cheese and bacon.
Dinner: Vegetable casserole, steamed salmon.
Dinner: Natural full-fat yogurt with berries and nuts.
Friday
Breakfast: Cottage cheese with sour cream.
Dinner: Creamy cauliflower soup.
Dinner: Baked salmon with a side dish of brown rice.
Saturday
Breakfast: Lemon cake.
Dinner: Meatball soup, toast with butter and cheese.
Dinner: Leaf salad with avocado.
Sunday
Breakfast: Boiled chicken breast, two soft-boiled eggs.
Dinner: Beef pate, lean soup with vegetables and herbs.
Dinner: Pork chop with mushroom sauce and steamed asparagus.
Recipes
“On a keto diet” does not mean eating the same type and primitive dishes. You can find original recipes that will diversify your diet. Here are some healthy and tasty recipes for adherents of the ketogenic diet.
Keto bread
It is difficult to do without a flour snack, so this bread will be an addition to the first and second courses.
Ingredients:
- 1/4 cup almond flour;
- 2 teaspoons baking powder;
- 1 teaspoon sea salt;
- 2 teaspoons apple cider vinegar;
- 3 egg whites;
- 5 tbsp. spoons of chopped plantain;
- 1/4 cup boiling water;
- 2 tbsp. spoons of sesame seeds - optional.
Preparation:
- Preheat oven to 175℃.
- Mix dry ingredients in a large bowl.
- Add apple cider vinegar and egg whites to the mixture, beat with a mixer until smooth.
- Boil water, pour in the mixture and stir until the dough hardens and reaches a consistency suitable for modeling.
- Wet your hands with water, form loaves of future bread - size and shape as desired. You can use a baking dish.
- Place the resulting pieces on a greased baking sheet and sprinkle with sesame seeds.
- Bake for 1 hour in the oven.
Chicken casserole with olives and feta cheese in pesto sauce
Ingredients for 4 servings:
- 60 gr. frying oils;
- 1.5 cups whipped cream;
- 680 gr. chicken fillet;
- 85 gr. green or red pesto sauce;
- 8 tbsp. spoons of pickled olives;
- 230 gr. feta cheese in cubes;
- 1 clove of garlic;
- salt, pepper and herbs - to taste.
Preparation:
- Preheat the oven to 200℃.
- Boil the chicken breasts, cut them into small pieces.
- Chop the garlic.
- Stir together the cream and sauce.
- Layer the ingredients in a baking dish: chicken, olives, cheese, garlic, cream sauce.
- Bake for 20-30 minutes until golden brown on top.
- Sprinkle with fresh herbs before serving.
No Bake Lemon Cake
Ingredients:
Salad with cheese, avocado, nuts and spinach
Ingredients:
- 50 gr. cheese;
- 30 gr. avocado;
- 150 gr. spinach;
- 30 gr. nuts;
- 50 gr. bacon;
- 20 gr. olive oil.
Preparation:
- Cut the bacon into thin slices, fry a little in olive oil until golden brown;
- Chop the spinach and grate the cheese on a fine grater. Mix everything.
- Sprinkle the finished salad with crushed nuts and season with olive oil.
Side effects of the keto diet
Before switching to a keto diet, it is worth assessing the level of preparation of the body and the state of health, so as not to cause harm.
Indigestion
A common discomfort associated with the ketogenic diet is deterioration of the gastrointestinal tract. The body, not accustomed to the lack of carbohydrates and excess fatty foods, may express “protest” in the form of constipation, bloating, diarrhea, heaviness or heartburn. Kefir and green vegetables will help cope with ailments.
Micronutrient deficiency
An unbalanced diet and lack of essential micro- and macroelements inherent in the keto diet lead to disorders. To avoid problems with well-being, you should take multivitamin complexes during the diet or periodically “load” carbohydrates.
Polyunsaturated fats, which the ketosis diet is based on, increase cholesterol levels, which affects the heart and blood vessels. During the keto diet, it is recommended to see a doctor and monitor your cholesterol levels.
Reduced blood acidity
The process acts as a response to an increase in the number of ketone bodies. In case of diabetes, this is fraught with intoxication of the body, diabetic coma or death. To avoid such risks, get checked regularly by your doctor and follow a cyclical type of keto diet.
Expert opinions
If you follow the rules of the keto diet and the recommendations of a nutritionist, negative manifestations are minimized. You should not stick to this diet for more than two months. University of Sydney researcher Dr Alan Barclay says the keto diet "may be safe in the short to medium term."
Another specialist in the field of Russian medicine, doctor Alexey Alexandrovich Portnov, believes that there are always risks with the keto diet, but most of the harmful consequences can be avoided by following the doctor’s instructions and listening to the body. Among the possible complications associated with a ketosis diet, according to the doctor, is the development of ketoacidosis. It is indicated by vomiting and nausea, dehydration, rapid heartbeat, shortness of breath, and constant thirst. "Any of these symptoms should prompt you to see a doctor immediately."
For anyone planning to try the keto diet, we recommend consulting with a nutritionist. Your doctor will help you choose the type of keto diet, create a menu, and give advice on following the rules.
Keto, ketone, ketosis, ketogenic diet is a special way of eating when foods that have a low carbohydrate content are selected for the menu, and the basis of the diet is fats and protein.
For the majority of people who are far from endocrinology and not familiar with the laws of organic chemistry, the very idea of consuming large amounts of fatty foods for weight loss will seem paradoxical. Nevertheless, this discovery of the peculiarities of human capabilities is almost a hundred years old.
What is the keto diet?
The goal of this method is to completely change the metabolism in the body. Conversion of the catabolic pathway of the storage reaction from glycolysis to lipolysis. In a normal state, to maintain vital functions, out of all the food consumed, our body first begins to consume the elements that are easiest to process. Protein is used to build cells. And fats are not in demand and begin to be stored as reserves. After all, insulin and glucose produced during the breakdown of carbohydrates are obtained in excess and completely cover all calorie needs.
The result of this diet is to introduce the body into a state of ketosis. A similar term refers to the situation when, due to an artificially created deficiency in the supply of sugar in a sufficient volume into the blood, it is replaced by “ketone bodies”. The liver begins to intensively produce them, producing cellular fat into ketones, which remains the only restorer of vital energy. Insulin levels drop sharply. Active fat burning of subcutaneous accumulations occurs.
The body’s restructuring to a different method of nutrition occurs within 3–14 days, depending on its health, fitness and level of physical activity. You can help the liver adapt and start the necessary processes, as well as slightly soften the transition period, by following some rules:
Reduce carbohydrate intake in any form to 30–100 grams per day. This is approximately 10% of the usual BUS norm.
Reduce the amount of protein in the food you eat, while simultaneously increasing the proportion of fat in it. At the first stage, their proportions should be 1:1. Subsequently, the volume of protein is adjusted to 1 – 1.6 g. per day for 1 kg. body weight, with the simultaneous addition of fatty amino acids.
Increase your water intake to five liters per day to avoid dehydration.
Normalize your diet to 4-5 meals at equal intervals of no more than 4 hours, excluding any snacks.
Be sure to include daily physical activity in your regimen. If you haven't exercised at all before, a light half-hour jog or a long walk will be enough.
Keto diet: harm and benefit
Initially, back in 1921, when this diet was first compiled, it was used exclusively for medical purposes in the treatment of epilepsy in children, when drug methods did not produce results. And only over time, when they began to analyze the general condition of the patients, they noticed a pattern that their physical proportions also changed significantly for the better.
Efficiency
If you follow the rules of the diet, you can achieve significant results. Depending on the physical activity regimen and the individual qualities of the body, weight loss can be up to two to three kilograms per week.
Comment from Elena Morozova, a nutritionist at the weight loss clinic:
Like any diet, these are short-term changes in your lifestyle and nutrition. Having achieved a positive result and finished following the rules of this method, you will very quickly return to your original state. Your weight will not only remain the same, but it may also increase significantly. Since such a diet is stressful for your body, such serious changes in lifestyle and nutrition can lead to irreversible consequences and a number of health problems. If you decide to follow this method, then first of all you need to consult a nutritionist. This will allow you to assess your condition and choose the most suitable and effective way to lose weight.
pros
The ketone diet for weight loss does not have strict requirements for alternating foods when creating a menu for a day, week or month. It is enough to follow the basic consumption formulas for fat - protein - carbohydrate composition. In its main basic version, it is 75 – 20 – 5 as a percentage, respectively.
Also possible:
Rapid weight loss without reducing muscle mass.
A balanced diet eliminates hunger pangs and reduces excessive appetite, improves stamina and mood.
Gives a therapeutic effect against such serious illnesses as epilepsy, depression, cancer, Alzheimer's disease. Significantly lowers blood sugar and insulin levels. A ketogenic diet leads to a decrease in triglycerides, which contribute to cardiac problems, replacing them with an increase in the amount of lipoproteins - normalizing blood pressure and cholesterol.
The low glycemic index of foods used in the keto diet improves the condition of skin that is prone to acne in areas where sebaceous glands are concentrated.
The mentioned advantages are confirmed by numerous clinical observations, but it is necessary to understand that without supervision by an experienced nutritionist, such experiments can be very dangerous. Any weight loss is an individual process that requires unconditional monitoring of your health in order to avoid serious consequences and diseases.
Minuses
Like any intervention in the established functioning of the body, negative aspects may arise from changes in nutrition:
There is a list of contraindications for which this type of nutrition is categorically inapplicable:
1. Gallbladder diseases.
2. Liver or kidney failure.
3. Impaired absorption of fats.
4. Tumors in the abdominal cavity.
5. Indigestion.
6. Porphyria.
7. Diabetes.
8. Pregnancy and lactation period.
9. Young or old age.
An increased amount of protein and insufficient presence of fiber due to the refusal of many types of vegetables, cereals, berries and fruits can disrupt digestion.
The lack of balance in the keto diet leads to a limitation in the supply of vitamins and microelements, so additional replenishment is required.
The first days, until your metabolic process has been rebuilt, there may be a decrease in the activity of all functions - decreased performance, difficulty concentrating, fatigue, irritability, apathy. If the transition period lasts longer than 14 days, you need to consult a doctor and, perhaps, adjust the technique itself, making it smooth and intensifying methods of helping the body in its changes.
There is a limited selection of low-carb ready-to-eat products in stores, which means that if you leave home for a long time, you will have to take food with you.
The smell of acetone may appear from sweat, urine and from the mouth.
It is undesirable to use such a diet during periods of active strength loads and intensive training.
Such diets often provoke exacerbation or the occurrence of serious diseases that were not previously diagnosed. Therefore, before you decide to try this method on yourself, inspired by other people’s results, undergo examinations to be sure that there are no contraindications and to avoid serious health problems.
Types of keto diets
Comment from Elena Morozova, a nutritionist at the weight loss clinic:
I repeat, in order to correctly follow this method, you must consult a nutritionist who can assess your health condition and give specific recommendations for losing weight for you. When creating your nutrition plan, you need to be clear about your goal. What are you trying to achieve - lose weight, gain weight, build muscle, dry your body. The duration, formula used and additional procedures of the complex depend on this.
In this regard, there are four schemes that differ from each other in significant nuances:
Standard, implying the distribution of concrete products in the proportion 74%:20%:6%.
Cyclic, in which the “Standard” regimen is followed for five/six days, and the body consumes an increased dose of carbohydrates for two/one days.
The target involves excessive consumption of energy drinks before and after training.
Protein has a slightly higher percentage of protein in the diet - 60:35:5.
Only classical and protein ones have been studied, tested and scientifically substantiated. The remaining two are used by bodybuilders. Therefore, all available recommendations are based on disputes and discussions in specialized magazines and forums.
List of foods for weight loss on the keto diet
The diet does not have a strict rotation. It can be compiled in free form according to your preference, using any combination of suitable products. It is important to maintain the recommended proportion of liquid fuel and the total daily calorie intake in accordance with your activity. It is also necessary to take into account that if your goal is to lose weight, the daily energy value should be 500 kcal. less than normal, and if an increase in muscle mass is required - by 500 kcal. more.
Allowed food items:
Meat of all kinds.
Fatty fish.
Seafood (shrimp, squid, lobster).
Eggs (chicken, quail).
Nuts (walnuts, hazelnuts, almonds).
Butter and vegetable oils.
Hard cheeses.
Skimmed milk.
Lean fermented milk products (kefir, fermented baked milk, yogurt, cottage cheese).
Berries, mushrooms, low fructose fruits.
Vegetables and herbs (green peas, green beans, cabbage of all types, zucchini, cucumbers, onions, olives, lettuce, celery).
Brown rice from cereals.
Mineral water, green and black tea, coffee.
Chocolate, but only black with at least 70% cocoa content.
List of foods that require exclusion from the diet:
Fruits, dried fruits.
White and milk chocolate, all types of sweets and baked goods.
All alcoholic and non-alcoholic drinks containing sugar. Including beer and kvass.
Cereals, flour products.
Pasta.
Sugar in any form.
Vegetables with high starch content (potatoes).
Menu for a ketogenic diet for a day, week, month
Comment from Elena Morozova, a nutritionist at the weight loss clinic:
When planning to switch to this diet plan, you must understand that you completely exclude sweet, salty, spicy foods, fried and flour dishes from your diet. Refuse to eat baked goods, potatoes, pasta and cereals. Therefore, if you are a big fan of spaghetti with chili sauce, cakes, ice cream, strawberries. Or you can’t live a day without beer - think about whether you have enough willpower to take such a step. After all, in addition to the expected difficulties of physiological adjustment, you will also experience psychological stress.
Keto diet - menu for every day
The ability to independently compose your own diet with the correct calculation of the required calorie content and distribution in accordance with the selected formula of the nutritional supplement is an important skill for everyone who cares about their health. The procedure and approximate algorithm for this action is as follows:
Determine your daily energy consumption based on your goal (weight loss, muscle gain, removal of subcutaneous deposits while maintaining dry weight).
Example: With a body weight of 75 kilograms, with the type of diet described, the cost in kilocalories per day is 2000.
Protein requirements – 2 g per 1 kg. weight, that is, 75*2=150 g/day.
The estimated carbohydrate intake is 0.4 g/1 kg. multiply by 75 = 30 g.
The nutritional value of the protein/carbohydrate part is determined based on the formula: 1 g = 4 kcal. We get – (150+30)*4=720 kcal.
Subtracting the result obtained from the total 2000, we find the necessary part that goes to fats - 1280 kcal. Its energy value is 9 kcal per gram. We divide 1280 by 9 and find out that we need 142 grams per day.
Taking into account the required volume of macronutrients, we divide them into the daily number of meals. If there are five servings, then B:U:F for each is 30:5:28.5 g.
It is better to cook food in a slow cooker or bake it. If there is a need to fry, then with a minimum amount of oil.
Breakfast can include up to half of your daily carbohydrate intake. You can get them, for example, from cheeses or vegetables, but in no case from starchy foods.
The ideal diet for lunch will consist of meat, salads, soups without potatoes and noodles.
For dinner, the best combination would be meat with herbs and vegetables. It is also appropriate to consume fats obtained from nuts or vegetable oil during this meal.
We always remember about snacks in the form of an afternoon snack or 2 dinners. The allowed amount of carbohydrates in their time was 5 g. The most appropriate are cottage cheese, almonds, vegetables, and hard cheese.
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An approximate daily schedule can be made up of the following dishes:
For breakfast:
Boiled eggs no more than three per day.
Omelette of a couple of eggs with bacon and mushrooms.
Scrambled eggs and ham casserole with mushrooms.
Chicken breast and vegetable salad.
Meat borscht, cabbage salad.
Baked turkey with yogurt, mushrooms, cheese and herbs.
Cream soup, meat salad.
Baked fish with zucchini pancakes.
Baked fish with herbs.
Red fish dishes.
Boiled fish with vegetable salad.
Boiled chicken and seafood salad.
Fish or beef steaks.
Keto diet - menu for the week: select products in any order
Sample diet menu
Monday
Breakfast: two boiled eggs, toast with ham, tea.
Lunch: borscht, fresh vegetable salad, meat cutlet, drinking water.
Afternoon snack: hard cheese.
Dinner: baked turkey with herbs, coffee.
Dream Interpretation: a glass of fermented baked milk.
Tuesday
Breakfast: toast with cheese, fish soufflé, tea.
Lunch: chicken broth with pieces of meat, beef cutlets, brown rice, hard cheese.
Afternoon snack: omelette, tea.
Dinner: boiled chicken, salad, coffee.
Dream Interpretation: a glass of lean kefir, fatty cottage cheese.
Wednesday
Breakfast: scrambled eggs and ham, salad with cucumber and tomatoes, herbal tea.
Lunch: mushroom soup, meat chop, fresh vegetables, compote.
Afternoon snack: seafood salad.
Dinner: boiled fish meat, tea.
Dream interpretation: kefir.
Thursday
Breakfast: 3 soft-boiled eggs, water.
Lunch: soup with meatballs, hake fish balls, tea or coffee.
Afternoon snack: cottage cheese, rosehip drink.
Dinner: beef or goose pate, salad.
Dream interpretation: green tea.
Friday
Breakfast: cottage cheese.
Lunch: borscht, chop in cheese batter.
Afternoon snack: hard cheese.
Dinner: cabbage rolls.
Dream Interpretation: a glass of fermented baked milk.
Saturday
Breakfast: omelet, vegetable salad, apple puree, water.
Lunch: mushroom soup with meat, vegetable salad, baked fish.
Afternoon snack: rosehip decoction with crackers.
Dinner: sausages, ham, cheese.
Dream Interpretation: a glass of unsweetened kefir.
Sunday
Breakfast: fish cutlet, toast with ham and cheese.
Lunch: red meat broth, brown rice with stewed vegetables.
Afternoon snack: low-fat cottage cheese.
Dinner: mushrooms with vegetables and ham.
Dream interpretation: a glass of green tea.
It is difficult for untrained people to use this, but our specialists are ready to help and select methods so as not to spoil their health and get in shape. To create an individual weight correction course, please contact Elena Morozova’s Weight Loss Clinic.
What is the keto diet? A diet that delivers great results. Today we will learn what products are included, what the menu consists of, basic recipes and a description of the keto diet. Go!
Hello friends! When looking for a way to change your appearance for the better, you should use a scientific approach. The keto diet is the complete elimination of carbohydrates from the diet. How it works? Detailed information will allow you to make the right decision without harm to your health.
Keto diet - basic rules
To start the necessary processes in the body, you should follow simple recommendations. So:
- Reduce the amount in the diet to a minimum. You are allowed to consume no more than 50 grams (approximately 20 grams of pure substance).
- Reduce consumption The ideal for this method is 80% fat, 15% protein, 5% fresh vegetables. You should be concerned about consuming foods high in fat, because this is the main source of energy.
- Needed in large quantities. During ketosis, acetone accumulates in the body. To neutralize the negative impact, you need to drink approximately 3-4 liters of still water per day.
- Physical exercise. The diet should be accompanied by a diet that lasts no more than 30 minutes.
- No snacking! This will lead to an increase in insulin in the blood, which is unacceptable on a keto diet.
The duration of the diet can last from one week to a month. Beginners are advised to use simple variations so as not to overload their body. The main rule is a gradual exit from the diet. Otherwise, the weight will quickly return and problems with the gastrointestinal tract will arise.
Keto diet - menu building
The daily diet should include a moderate amount of carbohydrates, no more than 15 g at a time. It is impossible to completely eliminate the substance from food. Example of a weekly menu for women and men:
- Breakfast. The morning meal should be light, the amount of carbohydrates no more than 15 g. You can get the required amount by eating cheese products or fresh vegetables. Breakfast is scrambled eggs, fresh vegetable salad, green tea without sugar.
- Lunch. The minimum amount of carbohydrates does not exceed 5 g. You can make your own cottage cheese with your favorite berries and nuts. You can also cook two boiled eggs with baked fish and vegetable salad.
- Dinner. Soups without adding potatoes or pasta will be beneficial for the stomach. Meatballs and baked toast with cheese go well with the first course.
- Dinner. Approximately 70% of all food should be consumed in the first half of the day. Therefore, dinner should be light, consisting of meat and vegetables. Cooked fish in the oven with vegetable salad and olive oil is perfect for the last meal. It should be remembered that dinner should occur two hours before bedtime.
You can decide for yourself what the menu will consist of. To do this, you will need a special table or calculator that will tell you the calorie content of a particular product. Based on the obtained numbers, you can freely build your menu, following the main rules of the diet.
What is the keto diet and ketosis?
Stable operation of all internal systems of the body is possible thanks to a balanced consumption of proteins, fats and carbohydrates. Dietary nutrition is based on reducing the amount of the latter substances in food to a minimum. Carbohydrates act as a source of energy for the body; they are easily digested and processed in the intestines. When their number decreases, the following processes occur:
- In the first minutes and tens of minutes, your body continues to fuel you using reserves.
- Next, the body, in search of additional energy, reaches glycogen reserves located in the liver.
- You lack energy and amino acids (protein) are used for processing in all structures of the body.
- After about a week, the energy production process stabilizes due to the oxidation of subcutaneous fat (ketosis). Ketones are a result of the body adapting to a lack of carbohydrates.
Keto diet - varieties
Different types of dietary foods are used to achieve different goals. The state of ketosis is effectively used both for gaining muscle mass and for losing extra pounds. Beginners are advised to start with the standard, simplified view.
Standard
First of all, you should find out your daily calorie intake. The principle of dietary nutrition is simple:
- to gain muscle mass, calculate the daily calorie intake and add 600 Kcal;
- for weight loss we subtract 600 kcal;
Unlike other types, the amount of nutrients will remain the same and the level of carbohydrates will be very low.
Directed
This type of diet involves the use of refeeds. This is the targeted consumption of carbohydrates before physical activity and after training. Thanks to this, the productivity of training increases significantly due to the release of glucose. The ideal ratio of carbohydrates is 1 g. per kilogram of weight with low fat consumption. A targeted diet will help you energize yourself for tough activities.
Cyclic
The keto rotation diet involves cycling refeeds to replenish muscle glycogen during regular exercise. The method is used mainly by bodybuilders and is the most complex. Use only after two weeks of intensive training with proper nutrition.
The refeed occurs within 10-36 hours with a reduction in the amount of fat and an increased level of protein. Carbohydrates are consumed in proportions of 5 grams. per kilogram of your weight.
Here is another very similar diet that I already wrote about:
Keto diet - list of prohibited foods
To get the maximum benefit, you need to avoid junk food. Grocery list:
- Sugar (when it gets into the blood, it increases insulin levels, which negatively affects the process of losing weight using this method);
- Starch, which is found in baked goods, pasta, potatoes;
- Desserts and carbonated drinks;
- Alcohol;
- Some fruits (banana, grapes, dates).
In addition to prohibited foods, it is also necessary to get rid of bad habits, monitor your sleep patterns, and avoid stress.
Keto diet - list of allowed foods
What products are included in the diet menu? It is mandatory to include:
- Pork, beef, chicken, fish;
- Seafood;
- Eggs;
- Fresh vegetables;
- High fat dairy products;
- Nuts (they contain a large amount of protein and fat);
- Berries.
In addition to clean water without gas, you are allowed to drink green tea or coffee without sugar.
Benefits of the Keto Diet
In addition to losing excess weight, this method of eating can bring great benefits to the body as a whole. The following are the advantages:
- Lowers sugar levels. Once in the blood, carbohydrates stimulate the production of sugar, which binds and removes sugar. The diet allows you to minimize the consumption of such substances. The method is actively used for type 2 diabetes (positive reviews) and disease prevention.
- Stimulates brain activity. The breakdown product of fatty tissue has a beneficial effect on mental processes. The results obtained in a scientific study confirm an increase in concentration, memory and brain activity.
- Against epilepsy. It is currently not possible to cure this disease, but such a specific diet can reduce the amount of medications consumed. The method has found wide application among children.
- Skin condition improves. It has been established that foods high in carbohydrates have a bad effect on the condition of the epithelium. The diet allows you to start the processes of skin regeneration. The surface also acquires a matte tint, and the elasticity of the epithelium improves.
Keto diet - contraindications
Before making a decision in favor of the method, you should consult your doctor and be examined for health problems. The contraindications are as follows:
- pregnant or nursing mothers;
- with increased intracranial pressure;
- while taking diabetes medications.
Keto diet - recipes
To diversify your daily menu, you can prepare simple and healthy dishes. The main thing is not to forget about the basic rules for burning fat.
The cooking method is simple:
- without vegetable oil, fry the bacon on both sides for no more than 2 minutes and cut into medium pieces;
- cut the onion into rings, pressing lightly on it with the surface of a knife to eliminate the bitter taste contained in the juice;
- grate the cheese and break a couple of cabbage leaves;
- mix everything in a large bowl, adding chopped nuts to taste.
You can dress the salad with olive oil and serve as a light snack.
Replacement for regular potatoes
Five main ways to replace such a product:
- vegetable salads with the addition of grated cheese and boiled eggs;
- boiled broccoli or spinach;
- baking vegetables in the oven with a cheese crust on top;
- stewed vegetables in sour cream with steam omelette.
Result
What does this way of eating actually lead to? An unprepared person may encounter:
- lack of microelements and vitamins, which manifests itself as vitamin deficiency;
- loss of concentration, physical fatigue, constant drowsiness;
- accumulation of acetone in the body due to ketoacidosis;
- Digestive problems.
You should not test your body with various hunger strikes and unhealthy diets. My "Active Weight Loss Course" contains the necessary information about reasonable weight loss, accessible to every person. Go to the site, download, watch and forever change your idea of how to lose excess weight and your body!
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The essence of most diets is to reduce the consumption of fatty foods by choosing dietary meat, green vegetables and water. The ketogenic diet for weight loss departs from these patterns by suggesting eating red meat, fatty fish and butter.
The result is rapid weight loss, in which fat is lost and muscle mass is preserved. We will tell you in our article how to achieve a similar effect without compromising your health and regaining weight.
What is the keto diet
The keto diet gets its name from ketosis, the process of breaking down fat cells to release energy. Ketosis begins when the body is starved of carbohydrates. The body needs to get energy to normalize its vital functions, and since it cannot get it from carbohydrates, the liver comes to the rescue. It begins the synthesis of ketone acids, as a result of which adipose tissue becomes an alternative source of energy.
Ketosis is one of the unique protective properties of the human body, aimed at survival in the absence of habitual carbohydrate foods. This property has long been used in many low-carb diets, but ketosis is used most correctly in the keto diet.
Who is it suitable for?
As a rule, fans of the keto diet pursue two goals: quickly burn fat tissue and dry out muscles, and also build muscle tissue during training. This method of dietary nutrition is very popular among athletes, who use it periodically to record their sports results and continue to improve their body.
But for those girls who want to prepare their body for summer, the keto diet is also perfect! After all, ultimately it consists of a few simple rules that cannot be broken. And if you manage to follow them clearly and without relaxation, you will see the result within 7 days.
For whom it is contraindicated
If you have diabetes, the keto diet is strictly contraindicated for you. After all, the production of a large number of ketone bodies in the body of a diabetic can be fraught with serious consequences, sometimes fatal.
People suffering from kidney and gastrointestinal diseases are not recommended to use the keto diet.
If you engage in mental work, you should know that keto nutrition significantly reduces brain activity. Plan to lose weight using this nutrition system for a vacation or a period when you are minimally busy at work.
Types of keto diet
There are three types of keto diet:
- regular;
- target;
- cyclical.
Regular keto diet– the simplest, but at the same time effective way to lose weight and dry muscles. You follow the same keto diet rules for 7-14 days, then you get results. The regular keto diet is recommended for beginners who don't have much experience with low-carb diets and don't do regular strength training.
Target diet– this is nutrition for athletes who do not stop training while cutting. It involves periodic intake of large amounts of carbohydrates similar to. For sports, carbohydrates are necessary, which the athlete consumes immediately before and after training in order to get the maximum effect from spending time in the gym.
Cyclical diet- the lot of professionals who already have extensive experience in low-carbohydrate nutrition and are able to understand the needs of their body. Cyclical keto nutrition includes certain carbohydrate days, which are simply necessary for systematic exercise. This method of drying requires the experience and supervision of a qualified nutritionist who will monitor the athlete and build a diet so as not to cause harm to health. Such nutrition is more of a long-term lifestyle, rather than a diet for a week. Beginners should not choose this option for losing weight.
Now let's take a closer look at what foods you can eat on a keto diet, and which you need to forget about for a while.
List of foods we forget about:
- baked goods and confectionery;
- sugar, sugar-sweetened drinks;
- chocolate;
- bread;
- cereals;
- potato;
- grapes and bananas.
List of foods to eat daily:
- meat (beef, rabbit, veal, poultry and pork);
- fish (tuna, salmon, salmon, herring);
- (quail and chicken);
- seafood (squid, shrimp, mussels, crab meat);
- butter and vegetable oil;
- protein.
List of foods that can be eaten in limited quantities:
- low-fat fermented milk products () without flavorings, additives and dyes;
- low-starch vegetables (cucumbers, lettuce, spinach, cabbage ());
- fruits low in sugar (sour apples, oranges, grapefruits).
Keto pyramid
In the daily keto diet menu:
- 65% are fats (accounting for 800-1000 Kcal)
- 30% are proteins (accounting for 400-500 Kcal)
- 5% are vegetables (they account for 10-20 Kcal)
We took average calorie values. Your daily calorie intake is calculated individually based on your weight and goals. But in any case, it should be 400-500 kcal less than your usual caloric intake. When developing a weekly menu for women and men, it should be noted that the daily carbohydrate intake should not exceed 50 g.
Now let's look at an approximate keto menu for one day.
- Soft-boiled eggs, 3 pcs.
- Protein shake, 1 serving.
- Hard cheese, slice 30 g.
- Boiled veal, 150 g.
- Hard cheese, slice 30 g.
- Protein cocktail.
- Almonds, a handful.
- Baked salmon, 150 g.
- Green vegetable salad with sunflower oil, 50 g.
- Second dinner
- , 100 g.
This is an approximate menu that will help you navigate the proportional distribution of proteins, fats and carbohydrates. You can build your menu for the week based on your own preferences, of course, focusing on the list of allowed products. And we recommend that you give up complex dishes during the diet - firstly, it is not so easy to calculate the calorie content in them, and its accurate calculation is fundamentally important for keto nutrition.
And, secondly, complex dishes require many ingredients that are not included in the list of permitted products, but even with small portions of consumption will reduce your efforts to zero.
Simple boud recipes
We have prepared 2 simple keto diet recipes for you. These recipes are a great example of how diet food can and should be tasty and nutritious.
Baked salmon
You will need 800 g salmon, 150 g fresh mushrooms (champignons are suitable), 200 g butter, 100 ml sesame oil, 2 cloves garlic, half a teaspoon of ground ginger, 100 ml soy sauce, dried herbs (rosemary, oregano, basil and everything you can find in your kitchen), 50 g of green onions and lemon.
- Prepare the marinade by combining soy sauce with sesame oil and spices.
- Place the fish in a roasting bag, skin side up, and pour over the marinade.
- Leave in the refrigerator for 1-3 hours.
- Bake in the oven on foil at 180°C for 15-20 minutes, periodically basting with marinade.
- While the fish is baking, fry the mushrooms in butter and onions for 10 minutes.
- Add mushrooms with butter and onions to the fish and cook for another 10 minutes.
Salad with bacon and blue cheese
You will need 150 g bacon, 4 tbsp. l. blue cheese, fresh spinach (up to 50 g), 1 red onion, 50 g almond flakes.
- Fry the bacon until cooked and cut into small pieces.
- Crumble the cheese.
- Cut the onion into thin rings.
- Place spinach in a bowl, then onion rings, cheese and bacon, sprinkle with almond flakes, season with olive or sunflower oil.
The basis of the diet is fish and meat: How it works
The keto diet is based on fats. But these are not just fatty foods that are strictly prohibited in other diets. These are essential nutrients for our body that not only help us lose excess weight, but also improve our health. Let's look at what effect the main foods that are on the permitted list - fish and meat - have on processes in the body.
As you know, fish is rich in vitamins, which play a key role in renewing the body at the cellular level, increasing its resistance to viruses and rejuvenation. Omega-3 also heals wounds in blood vessels. How does it work and where do these wounds come from? People who eat sugar supply glucose and fructose to their bodies. If you eat sweets regularly and in large quantities, your blood sugar level will exceed the norm, that is, there will be too much glucose.
Glucose tends to corrode the thin walls of capillaries in blood vessels. The walls are made up of a single layer of cells, so consuming too much sugar can cause serious harm over time. After all, platelets settle on the resulting wounds, and cholesterol settles on them. And then a very specific disease of the cardiovascular system begins to develop.
As we have already said, Omega-3 helps heal wounds quickly, but it is better to eat foods containing Omega-3 with foods containing Omega-6 - this will promote optimal absorption of the nutrients of these fatty acids. Omega-6 is regular sunflower oil that you can lightly drizzle over pieces of fish, such as herring.
Red meat is a subject of much controversy. Some nutritionists claim that its regular consumption. In fact, by eating Omega-3, you will keep your cholesterol levels in check. At the same time, you should also eat red meat regularly - after all, it is the best way to restore hemoglobin. Well, it is simply necessary to include it in the menu for women!
So, as you can see, not all diet foods deplete the body. There are products that are recommended to be taken daily, and they will not cause any harm.
Advantages
Quick results. As we have already said, in just a week you will get rid of 2-3 extra pounds. But this will only happen if you monitor your daily calorie intake.
The fat you burn off while dieting won't come back in a month or two. But such a consequence is common for most diets. The weight comes back because diet and hunger are a lot of stress for the body, and after a course of dietary nutrition you will want to satisfy this phantom hunger for a long time. The keto diet does not have such consequences, because it is based on proteins and fats that do not cause hunger. During this diet, you eat normally, and the feeling of fullness does not leave you.
Flaws
Despite the wonderful results, this diet also has disadvantages, and they relate to the functioning of the gastrointestinal tract. Normal functioning of the intestines is ensured by fiber, which enters the body with cereals, vegetables and fruits. With a keto diet, the daily intake of carbohydrates is too low to ensure normal bowel cleansing. For this reason, bloating, heaviness in the stomach and constipation are possible.
Another disadvantage is fatigue. Drowsiness, weakness and bad mood are quite possible companions for those who want to lose weight on a keto diet. To keep your body energized and prevent deficiencies of essential nutrients, we recommend taking vitamins and mineral supplements during your diet.
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