A keto (ketone) diet is a diet that contains only low -carbohydrate foods, moderate amounts of protein, and lots of fatty foods.
Losing weight with this method is optimal for people who are seriously involved in sports, but even if a person just wants to lose extra pounds, it will help him avoid weakness, apathy and drowsiness.
Interestingly, such a diet is allowed even with diagnosed type 2 diabetes, although the disease is contraindicated for any other restricted menu.
The essence of the keto diet: the body reaches a state called ketosis, the meaning of its evolution is to survive in a state of lack of carbohydrates. For those who are losing weight, this is an opportunity to reduce body fat, dehydrate and find a beautiful relieved body.
Basic principles of diet
The diet gets its name thanks to the body of ketones, 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, because too few carbohydrates enter the body with food.
The basic principle 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 sufficient for the normal and stable life of the whole organism, therefore, fat deposits will be used up.
The difference between the keto diet and other diets for weight loss is that the menu contains a lot of fat, and not animal, but plant fats, which are found in foods fortified with unsaturated acids.
Pros and Cons of the Keto Diet
The type of diet food considered has the following advantages:
- weight loss happens quickly and efficiently - not the fluid leaving the body, but the fat after splitting;
- get rid of fat accumulation, a person manages to maintain the elasticity and strength of muscle tissue;
- feelings of hunger and the desire to eat something harmful are not present, which has a positive effect on the state of psycho-emotional background;
- no need to keep counting calories.
The keto diet is not unique, and therefore has several drawbacks:
- it can not be observed for a long time, because the excessive intake of proteins and fats into the body against the background of the absence of carbohydrates will practically lead to problems in the work of internal organs and systems;
- during weight loss, there is a lack of vitamins and fiber. What can trigger disorders in intestinal function and the immune system;
- lack of carbohydrates negatively affects a person's mental abilities, therefore, the keto diet is not recommended for people who, due to the nature of the profession, are forced to constantly and vigorously engage in mental work.
In addition, while following a keto diet, a person who loses weight may experience an increase in drowsiness, rapid fatigue, apathy - in this case, work activities can also "sink".
Contraindications
There are actually a few of them:
- kidney disease of an inflammatory, infectious nature and the presence of stones in the pelvis and petals of these paired organs;
- problems with liver function-for example, already progressive hepatosis (a pathological condition in which organ cells are surrounded by fat cells);
- torsion or bend of the gallbladder, stones in it, clogged bile ducts;
- pregnancy and lactation;
- inadequate body response to animal proteins.
The authors of weight loss methods themselves recommend that you be examined by a therapist or consult with your family doctor before following a keto diet. Probably, a hidden pathology develops in the body, which can be a contraindication to such weight loss.
White and Black List Products
Yes, carbohydrates should be completely excluded from the diet of those who lose weight, but in order not to seek information about the composition of a particular dish before each meal, keep in mind only two lists.
The whitelist is allowed to be used throughout the weight loss period on the keto diet:
- any meat, including pork, but low in lard / fat;
- chicken and quail eggs;
- fatty fish (salmon, tuna, salmon, herring etc. ) and all seafood;
- whole milk, but with a small percentage of fat content - a maximum of 1. 5%;
- any nuts, including hazelnuts, walnuts and almonds;
- oranges and green apples, rarely grapefruit;
- a small amount of fresh, but low-starch vegetables, i. e. potatoes, corn and all legumes are excluded;
- fermented dairy products with low fat content and no added flavors or colors.
Basically, such an extensive list of "white" products allows you to create a varied and satisfying menu for each day. But you need to understand which products are strictly forbidden to use:
- potatoes and absolutely all grains;
- chocolate and bananas;
- pastries (butter instead) and wine;
- bread and sugar.
When compiling a menu for weight loss, you need to take into account one caveat - you can consume carbohydrates per day, but not more than 50 g.
Adaptation of men and women to the new diet
A special feature of the keto diet is the relatively long period of adaptation of the body to the new diet. And, as a rule, it lasts at least a week for men and at least 5 days for women. The easiest adjustment days are considered to be 1 and 2, where the body takes in the carbohydrates that have entered it before losing weight to get the amount of energy it needs.
The hardest day is considered to be 3 - 5: there are no more carbohydrate reserves, so the processing of protein into glucose begins. Since the body has not yet adapted, it may begin to take up protein from muscle tissue, as a result of which the weight loss will experience weakness as well as muscle pain.
The entire keto diet lasts a maximum of 3 weeks and the hardest thing is to withstand the first 7 days, because already on the 8th day the body function will be fully restored, the fat burning process will begin.
Sample menu for the week
Since a fairly varied menu can be made from permitted products, it is worth studying the example for at least one day:
- morning - omelet three chicken eggs with cream or scrambled eggs + 2 toast with cheese + ½ grapefruit + tea without sugar;
- lunch - boiled chicken breast with arugula or Caesar salad without croutons and sauce + coffee without sugar;
- evening - grilled trout with onions or fennel + mineral water.
In snacks between the main meals on the keto diet, you can use nuts, cottage cheese, kefir, natural yogurt.
Keto diet recipe
You can prepare a delicious and suitable salad:
- boiled shrimp + arugula + boiled eggs + olive oil with a few drops of lemon;
- tomato + cucumber + soft cheese (e. g. , Adyghe cheese) + vegetable oil;
- shrimp, mussels, squid and squid boiled and fried in butter + sprinkle with apple cider vinegar.
If we talk about hot dishes, then the following are suitable for keto diet:
- Grilled fish in foil - this can be salmon, trout or mackerel. Just dill greens, a few slices of lemon and salt with ground pepper added to it.
- Grilled meat with onions and fennel - all folded into a roasting pan / mold, poured with thick cream and boiled in the oven or on the stove for an hour. It is ideal to serve fresh cucumber 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 in a mold and pour everything with fat sour cream on top, bake for 20 - 30 minutes over medium heat. And omelets are easier to prepare: you need to beat the eggs and milk in equal amounts according to the amount, salt and pour into molds. After 15 minutes in the oven, the dough will be ready for a hot dish for dinner or lunch.
Expected Results
Losing weight will be "magnificent"! According to reviews of those who have lost weight on a keto diet, in a full 3 weeks it is possible to lose 7 - 12 kg. In this case, the muscles do not suffer, and the figure becomes tense, slender. The only thing needed to get such an effect is to strictly follow the rules of the methods considered for weight loss and playing sports.
The keto diet is considered very aggressive and difficult for the body, so it should not be carried out without first consulting a therapist or attending physician in the presence of chronic pathology. Such a course of weight loss is carried out no more than 1 time in six months, and you need to abandon the diet with caution - add carbohydrates at 30 g per day.
Losing weight with a carb -free (keto) diet will definitely be effective, but only if you take a responsible approach to preparing your body and follow the recommendations on the menu. And playing sports will help support the muscles and prevent them from weakening, becoming flabby.