Keto diet for beginners: features, guides, menu making and contraindications

General principles of the keto diet for weight loss

"Fashion is cyclical"-this sentence not only perfectly describes the field of fashion or beauty, but even touches on a healthy lifestyle and proper nutrition. The diet that was developed as early as 776 BC is now attracting attention and has been advertised again by famous models and celebrities. In the past few years, the keto diet has been very popular. However, like any power system, it also has its nuances.

What is special about the ketogenic diet

The essence of the keto diet is very simple-instead of getting energy from glucose, it gets energy from fat. This diet refers to low carbohydrates, that is, the approximate daily distribution of BJU, as shown below: fat-70%, protein-22%, carbohydrate-8%.

Initially, this kind of nutrition was developed as a tool to combat diseases such as epilepsy, diabetes, tumors, etc. , and used for postoperative rehabilitation. Therefore, a keto diet is relatively safe because the diet you follow is the most natural way of eating for us (remember our ancestors: they are all sports, active and energetic people). After adding carbohydrates to the diet, everything starts to change, it is best to just keep silent about the amount of sugar we eat now.

Who is the keto diet suitable for?

The ketogenic diet will be relevant to those who want to lose weight but do not exercise in the gym. Want to maintain muscle shape without gaining muscle; like high-fat foods (but yes! I don't like bacon-fried potatoes); exercise led by aerobics and strength training, but with the lightest weight.

Advantages of the keto diet

  • The advantage of this food system is that it is very satisfying. Unlike a carbohydrate diet, you only need three meals. Hungerness almost never happens. Fats have a much longer saturation time than carbohydrates, and most importantly, the saturation time is longer.
  • There is no spike in your blood sugar.
  • Losing weight will also improve your mood.
  • The skin becomes transparent and the number of acne decreases.
  • The risk of heart disease and high blood pressure has been minimized.
  • Relieve the symptoms of Alzheimer's disease. Reduce the performance of Parkinson's symptoms.
  • This type of nutrition is a good support for cancer treatment.

What food can you eat?

What foods can be eaten on a keto diet

Your diet should include fatty fish, meat and poultry, high-fat cheese, vegetable oil, cheese, nuts, avocado, mushrooms, eggs. Therefore, vegetables, herbs, fruits and berries must be added to the diet, but not all types. Starch-free vegetables and fruits (especially those with diabetes), as well as flour products, caffeine, alcohol, packaged fruit juices and sugary drinks.

Menu example:

  • Breakfast-omelet/poultry and vegetable salad/bacon scrambled eggs/boiled eggs and Turkish vegetable salad;
  • Lunch-meat or chicken soup, meat and vegetables/mushroom soup and steak (fish or meat)/chicken soup and meat and grilled vegetables;
  • Snacks-nuts/avocado and sesame seeds;
  • Dinner-meat sauce and vegetable salad / grilled meat with vegetables / grilled fish and pumpkin pancakes.

The possible difficulties of a keto diet

When following this diet, it is necessary to almost completely eliminate carbohydrate-containing foods from the diet: candy, fruits, grains, potatoes, carrots, beets. The difficulty is that in the process of reorganizing your body to use another energy source, you will have to overcome your dependence on carbohydrates, which manifests itself as an infinite craving for sweets. In order to avoid decomposition in the first stage, a small amount of low-glycemic index berries (about 100 grams) are allowed: gooseberries, raisins, and blueberries. The carbohydrate content in the ketogenic diet plan is reduced to an average of 50 grams per day. These are mainly green vegetables: zucchini, eggplant, celery, broccoli.

Keto diet is not about losing weight fast! It is necessary to enter correctly and exit correctly.

Pros and cons of keto diet for weight loss

After eating bread, sugary and high carbohydrate foods, it is difficult to switch to a keto diet and start eating fat immediately-this puts a lot of stress on the body and increases the risk of decomposition. If decomposition occurs after a keto diet, the weight will be restored, so it is not suitable for people who have not prepared a diet.

Before switching to a keto diet, it is recommended to remove sweets and all simple and fast carbohydrates from the diet. You need to try to maintain grains and protein for at least one month while increasing the amount of fat in your diet, that is, the gradual decrease in carbohydrates in the diet is equal to the increase in fat, while maintaining daily caloriesWithin intake. You cannot start a keto diet suddenly, and you cannot end it suddenly, this is very important!

Disadvantages of the ketogenic diet

The disadvantage of the keto diet is that it is difficult to implement, requires proper preparation, gradually reduces carbohydrates and don't forget the right way out. In the first two weeks, the risk of recurrence is high, which can lead to rapid weight gain.

Who banned ketones

Ketones are becoming more and more popular at home and abroad, but like other diets, they have limitations. This rather strict weight loss plan is forbidden in cardiovascular and digestive diseases. Before proceeding, it is necessary to consult a doctor and conduct examinations if necessary. It is not recommended for pregnant and breastfeeding women.

People with serious problems and diseases (such as diabetes, heart disease, liver and pancreatic diseases) should not choose a keto diet. High cholesterol is also a limiting factor. If the elderly suffer from many chronic diseases (usually increasing with age), the keto diet is contraindicated. This procedure is mainly suitable for healthy people.