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

With prolonged abstinence from candy and other sweet foods, weight loss begins.So by eliminating these foods from our diet, we can safely say that we are on a lighter ketogenic diet.Today, this type of nutritional plan is becoming more and more popular.

Working principle

This is because calorie intake is not lost in the process of burning fat, thus maintaining muscle mass and a good metabolic rate.

The principle of this dietary nutrition is this: during the breakdown of fat in the body, so-called ketone bodies appear (excess fat enters the bloodstream).In the future, the body will use this fat for energy.

Ketone bodies occur in the liver and glucose uptake is limited.This phenomenon is the reason for reducing carbohydrate intake (no more than 100 grams per day).

Without considering that protein and fat do not play a large role in the formation of ketone bodies, they often increase the calorie content of the menu.It is important to remember that any diet means a lack of calories, so on a keto diet it is necessary to maintain levels of carbohydrates and other nutrients.

By creating conditions that are lacking in calories (mainly carbohydrates), the process of burning fat occurs.

The principles of the ketogenic diet are simple:

1. A few days in advance, you'll want to use a calorie calculator to calculate the energy values for frequently used menu items.By doing the calculations, you will be able to find out your average daily calorie intake.From the time you start following this diet, you need to reduce your calculated calorie count by 500-700 calories.
2. It is important to eliminate alcoholic beverages from your diet as they offer no benefits.
3. Foods containing carbohydrates should be eliminated.Vegetables are a source of carbohydrates because the fiber present in these products is a complex carbohydrate.This is why vegetables are banned.Eat no more than 200 grams of green vegetables per day.This could be greens or lettuce.
4. Protein foods should be the main source of nutrients.
5. Vegetable fats are allowed.
6. The menu may include eggs, butter, nuts, fish and meat.Controlling calorie intake is very important.

Diet and exercise must be combined.Since the ketogenic diet is a diet that does not reduce muscle tissue mass but only fat, it is obvious that the body will become more prominent over time.To make it more attractive, it is important to exercise on exercise equipment, which will speed up the process of fat disposal.

People who have not previously participated in strenuous physical activity can consume up to 40 grams of pure carbohydrates during the ketogenic diet.

efficiency

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

Nutritional planning does not slow down the metabolic process as it does not have a stressful effect on the body.Therefore, even if a person switches to the same diet (including carbohydrates), the weight lost will not be regained.

Based on the experience of many people, it can be said that within three weeks of following the ketogenic diet, you can achieve several size reductions that are long-lasting.If in the future a person adheres to proper nutrition and consumes normal amounts of carbohydrates, then weight loss will proceed as usual.

The difference between a ketogenic diet and a simple low-carb diet is its long duration and systematic nature.During the first week, the body adapts to these changes and eats from reserves.By the second week, the process of burning subcutaneous fat begins.

The body prepares for ketosis in four stages:

1. Absolute glucose consumption.During the first half of the day after your last meal, your body uses glucose from carbohydrates.
2. Glycogen is completely wasted.Within 12 hours, the body processes all of the glucose, and the body then obtains glycogen from muscle and liver reserves.This stage lasts about 1-2 days.
3. Waste of protein and fat.This phase is the most difficult because, after depleting all carbohydrate stores, the body begins to process fatty acids and produce the required amounts of protein and glucose.During this phase, the body uses protein as a source of energy.
4. Fat consumption.This process can be observed around day 7 of keto nutrition.The body gets used to the lack of carbohydrates and ketosis sets in.The breakdown process of your own proteins and food proteins slows down and fat becomes the main source.

This week's menu

Next, it’s important to familiarize yourself with the week’s menu.

You can eat the following foods for breakfast:

• 3 eggs scrambled (per 180 g - 264 kcal);
• One serving of protein shake (30 g – 121 kcal);
• Cheese Toast (50 g - 197 kcal);

The following foods are allowed for lunch:

• Cooked black rice (88 calories per 30g);
• Chicken breast poached or fried in olive oil (170 g - 276 kcal);
• Hard cheese (per 30 g - 109 kcal);

What you can eat for afternoon tea:

• Almonds (per 30 g – 121 kcal);
• Protein shake (per serving – 134 kcal);

For dinner, you can:

• Salmon (per 130 g – 256 kcal);
• Black rice (30g-88kcal);
• Lettuce (30 g);

For your second dinner you can have:

• cheese (100 g);
• Casein (30g);

This nutritional plan allows you to consume 1,938 calories per day.Through these products, the body gets 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 broken or adjusted.Here's a sample menu showing how much protein, fat, and calories you should have in your daily diet.

List of allowed and prohibited products

The following foods are allowed on the keto diet:

• Fish (including fatty varieties);
• Meat of any kind;
• cheese;
• Cheese (low-fat is preferred);
• nut;
• egg;
• Vegetables (not all);
• Dairy products.

Regarding vegetables, a clarification is necessary.They contain some carbohydrates, so it's important to keep the total calories in check (no more than 40 grams at a time).

Regarding meat and dairy products, it is important to say that these products can be consumed in any quantity.Among meats, it is better to give priority to chicken or turkey.Among dairy products, the most useful are low-fat milk, kefir and yogurt without additives.Among the fish, herring and salmon are the best.

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

Advantages of the diet:

1. The most significant advantage of this diet is the rapid fat burning.This is especially important for athletes, as other diets can cause muscle mass to be lost along with fat.When your muscle mass levels decrease, your metabolism also slows down.
2. People who do not exercise can also follow this diet.With this diet, hunger doesn't appear and calories don't disappear.It can be said that the reduced carbohydrates are replaced by fats.But it is worth remembering that the calorie content should not exceed the limit.In this regard, fat and protein consumption should be controlled.
3. Another advantage of the diet is monitoring your appetite.With this diet, hunger is eliminated as protein and fat foods prevent you from starving and losing weight at the same time.The key is that you won't gain the weight back after the diet is complete.

Disadvantages of the diet:

1. Since only protein foods are on the menu, negative effects such as bloating, constipation, and a heavy stomach may occur.The explanation for this phenomenon is that the foods allowed during the diet do not contain fiber (fiber is found in bread, vegetables, potatoes and fruits).To prevent indigestion, you need to eat cabbage, apples and sour grapes in small amounts.
2. It is difficult to determine the consequences of a lack of glucose.Everyone's body reacts differently to a lack of this element.Therefore, weakness and discomfort may occur during the first week.For results to be visible, you need to continue taking it for at least 3 weeks.

Contraindications

Do not diet if:

1. Diabetes, kidney, digestive and intestinal diseases.
2. Work related to mental stress (lack of glucose affects work quality).
3. Intense physical activity.

Comment

• Comment 1: "For me, the diet was very simple and very effective. I hardly ate anything except vegetables and fruits. At the beginning, it was difficult to switch to a different diet, I felt weak and wanted to sleep. However, over time, my body adapted and I easily adopted a different diet. I played sports, so I lost 5 kg in about a month and the weight remained the same even after the diet."
• Comment 2: "This diet cannot be maintained long-term because the lack of glucose can cause stress. But I took vitamins to support the immune system and drank herbal tea to calm down. I managed to lose weight and get in shape in a short period of time. I think I will switch to a ketogenic diet from time to time."
• Comment 3: "I followed this diet for fun. With almost no changes in my diet, I managed to lose weight and kick-start my metabolism. By reducing my carbohydrate intake, I reached a state of ketosis. I felt full, no hunger pangs, and lost 7kg in a month. I think this was a great result, and to this day I control the amount of carbohydrates my body consumes."