Ketogenic diet for slimming thighs eliminate dried fruits. Ketogenic (keto) diet - what is it, menu and diet. Among the main side effects, it is possible

Bacon for breakfast and pork for dinner. We can afford. That's the keto diet.

For the sake of fashion, or for health reasons, but many people think about getting rid of extra pounds. The main thing in this matter is not to rush, to weigh the pros and cons, to get as much information as possible.

Among the dietary (restrictive) nutrition, you can find options for both reducing and maintaining weight at a certain point.

A separate topic is diets for medical reasons - doctors work with them, prescribing menus and eating patterns individually.

While it's a good idea to consult a doctor before experimenting with nutrition, most healthy people make their own diet choices.

Attention!All diets for weight loss lead to some kind of deficiency. Regardless of the type of diet you choose, choose a supporting vitamin complex with your doctor!

Power systems

Among the "deficient" power supply systems can be distinguished:

• low-calorie: based on a reduction in calories without taking into account the consumption of proteins, fats, carbohydrates (BJU);
• low-carbohydrate: reducing the amount of carbohydrates consumed;
• protein: focusing on protein intake;
• short-term: suggesting a sharp jump in calorie content downward or eating one thing (juices, watermelon, kefir, etc.).

However, rapidly"growing" supporters of the keto diet for women does not belong to any of the listed groups.

Method features

The fact is that this is not just the creation of a lack of nutrients in order to force the body to part with its own reserves. This is a transition to a fundamentally different type of energy receiving by the body!

The body's usual way of providing energy is to produce glucose and glycone from carbohydrates. With a lack of carbohydrates, the same glucose will be produced from protein. But with a shortage of both, the wisest machine - the human body - will switch to reserve fuel. She will receive energy not from glucose, but from ketone bodies.

Interesting!3 types of ketone bodies are formed in the liver from fat, including previously deposited in fat depots. Therefore, with a ketogenic diet, weight goes away precisely due to the fact that we are trying to lose weight.

It is interesting that this method of nutrition was invented not at all for weight loss, but as a correction of pathological conditions in epileptic patients.

Since its inception, the diet has known both popularity and oblivion, and a new round of fan growth, and rethinking (when bodybuilders began to use it to drive off subcutaneous fat).

Currently, keto advocates in medical circles use it to treat neurological patients, and in sports medicine circles, to improve the shape of an athlete before competitions (drying).

There are also enough people who solved the problem of excess weight with its help. The system has many opponents, but, on the other hand, what innovation did not meet resistance?

How to start without quitting

This is due to the fact that it will not be possible to quickly switch to ketosis (the formation of ketone bodies).

The adaptation period for highly physically loaded people will take from 3 days. And those who do not train, are not engaged in physical labor, will spend at least 5 on it.

• Stage 1. We eat carbohydrates for the last time. In 8-10 hours they will be completely spent.
• Stage 2. Additional fuel - glycogen from the liver and muscles -"will leave" in 1-1.5 days.
• Stage 3. If you did everything right, the transition to ketosis begins.

Important!Between stages 2 and 3, the body may begin to use its own protein to feed the brain. But protein is muscle! To prevent this from happening, it is important for women to increase the percentage of protein in the keto diet menu to 50%.

Muscles cannot be wasted even by those who are not going to conquer the heights of bodybuilding! Because the less muscle tissue we have, the fewer calories we spend, which means our weight loss process is stalled.

Kinds

Not all experts distinguish these types of keto diets.But after all, there is generally no consensus on the account of this program, so for objectivity we will consider them.

1. The classic scheme: we always stick to the same diet with a high content of fats, a small amount of proteins and a minimum of carbohydrates.
2. Cyclic scheme. Once every 7-10 days we carry out carbohydrate loading: for 9-12 hours we increase the amount of carbohydrates by 3 times, reducing fats.
3. Power scheme. Acceptable only for those who practice regular workouts: 2 hours before the gym, you need to take as many carbohydrates as you burn in the process.

According to reviews, for women, the ambiguity of the benefits of a cyclic keto diet menu is that, firstly, you can start downloading too early, before ketosis has really begun. And then the process will not start at all.

Second, "carb day" brings the body back to glucose. Do I need to arrange such a swing for myself?

But there is an undeniable plus: during loading, micronutrients are replenished, which we lack on a protein-fat diet, and the intestines receive enough fiber, without which it is difficult for it to work effectively. As for “throwing carbohydrates into the furnace” before sports loads, this increases their effectiveness, yes. But it interferes with ketosis. So take into account all the facts.

Diet restrictions

To go on a ketogenic diet, we will learn what exactly is allowed on it and what is prohibited.

So, you can:

• fatty meat, poultry, fish,;
• dairy products of normal fat content (cottage cheese, cheese, butter);
• eggs;
• vegetable oils (olive, linseed, milk thistle, etc.);
• nuts;
• unsweetened and non-carbonated drinks;
• occasionally dry wine or 1 serving of skate, whiskey;
• green vegetable crops (parsley, lettuce, cucumbers, etc.);
• in some variations, grapefruits, lemons, oranges are allowed.

Attention!At the entrance to ketosis, be careful with dairy products - in addition to protein, they contain a lot of carbohydrates. Alcohol is completely prohibited!

What we don't use:

• cereals, bread, rolls, etc.;
• cereals, cereals, soup;
• sugar and drinks with sweeteners;
• vegetables, except for those allowed;
• processed types of cheeses;
• fruit.

How we build a diet:

• at the initial stage, we exclude carbohydrates completely (even greens) in order to quickly achieve ketosis. We take proteins and fats 50% of the total diet;
• at the main stage, we always keep carbohydrates at the level of 20-30 g per day. We distribute proteins and fats as 40% to 60% or 30% to 70%;
• if we practice "carbohydrate day" , then we eat carbohydrates up to 150-200 g, while the amount of fat is proportionally reduced.

How do you know how many grams of carbohydrates/fats/proteins a product contains? Look in special tables - there are a lot of them.

What's in calories?We look at our calorie intake (if we don’t know, then there are also enough tables on the network) and subtract 500 kcal.

What do these 20-30 g of carbohydrates give us?This is the help of the microflora of our intestines with fiber. We don't want constipation, do we?

Menu

Monday:

1. Breakfast: 3 eggs (boiled or in the form of scrambled eggs) + greens (parsley, dill).
2. Lunch: turkey steak + vegetable salad (lettuce, cucumber, herbs, a spoonful of vegetable oil).
3. Dinner: fatty cottage cheese.
4. Second dinner: a handful of nuts.

Tuesday:

1. Breakfast: fatty yogurt.
2. Lunch: pork chop + salad (cheese, onion, herbs, egg, homemade mayonnaise dressing).
3. Dinner: .
4. Second dinner: vegetable smoothie (celery, cucumber, zucchini, lettuce).

Wednesday:

1. Breakfast: protein shake.
2. Lunch: steamed beef + broccoli.
3. Dinner: chicken with skin + cucumber slices + greens.
4. Second dinner: fatty kefir + almonds.

Thursday:

1. Breakfast: plain yogurt + hazelnuts.
2. Lunch: lamb cutlet + green peas + leaf lettuce.
3. Dinner: scrambled eggs + green peppers + daikon slices.
4. Second dinner: a piece of cheese.

Friday:

1. Breakfast: soft-boiled eggs + cucumber and herb salad dressed with sour cream.
2. Lunch: salmon/salmon + cheese with herbs.
3. Dinner: beef ribs + Brussels sprouts.
4. Second dinner: a few cashew nuts.

Saturday:

1. Breakfast: cottage cheese with sour cream.
2. Lunch: marbled steak + cream / sour cream sauce with herbs and celery.
3. Dinner: salad of eggs, cheese, green onions with creamy dressing.
4. Second dinner: Kefir + pistachios.

Sunday:

1. Breakfast: fried eggs with bacon.
2. Lunch: Fish baked with cheese and dill.
3. Dinner: Steam cutlet + broccoli.
4. Second dinner: natural yogurt.

As you can see, the food available to us turns out, although not the most diverse, but not the most meager diet, and keto diet recipes are easy to perform for both women and men.

Group products differently, use your imagination. Do not forget only about 20-30 g of carbohydrates (that is, "broccoli" means not a bowl, but 2-3 inflorescences) and minus 500 calories from your norm (that is, our steak does not weigh half a kilo).

Duration

How long is the diet for?The state of ketosis is unusual for us, although distant ancestors, until they mastered the cultivation of crops, ate like this: grass, roots and mammoth.

Some insist on 14 days, because the synthesis of ketone bodies develops in a spiral, and in two weeks there is just a peak, and then a decline. Many consider this to be insufficient time and practice for 3-4 weeks, then a break, and repeat after 2-3 months. In any case, this is not a short-term complex, it makes no sense for women to make a keto diet menu for a week and prepare for express results, many simply will not be able to switch to ketosis in a week.

But to the question " How much can you drop?» as many answers as people used the diet. Usually this3-5 kg ​​in 14 days, up to 9-10 in 21-28 days.It is important that it is not water, not muscle tissue that leaves, but fat reserves.

Indications and contraindications

It is possible for everyone who classifies himself as a healthy person.

• during pregnancy and lactation;
• under the age of 18;
• over the age of 60;
• with diseases of the endocrine, nervous, cardiovascular systems;
• with gastrointestinal problems of any spectrum.

Perhaps, in the presence of any disease, the diet will not cause harm, but this issue should, of course, be resolved with a doctor.

Pros and cons

There are many positives:

• a targeted blow specifically to the fat accumulated in the body;
• dishes are offered worthy in taste (although it’s like someone);
• saturation also occurs from a small portion - the stomach does not stretch, and returning to a normal diet, you will not gorge yourself to the state of a zucchini;
• the feeling of hunger is dulled, appetite decreases;
• more productive intellectual activity, a general increase in energy, less fatigue.

In contrast, let's talk about unpleasant possible moments:

• not very budget menu;
• many conflicting opinions of experts;
• apathy, drowsiness, even nausea in the first 1-3 days, while the body is being rebuilt;
• constipation;
• loss of hunger. When the diet is stopped, it is difficult for some to establish nutrition, as they do not want to eat;
• the risk of developing ketoacidosis - a pathological condition in which even death is possible;
• manifestation of all violations of metabolic processes that were not obvious with standard nutrition.

Important!One of the ketone bodies, acetone, gives a specific smell to the skin, urine, saliva. You can get rid of it only by observing the drinking regimen.

To complete the picture, we will find out the point of view of those who have tried the ketogenic diet on themselves.

With a long refusal of confectionery and other sweets, the weight begins to go away. Therefore, removing these products from the diet, we can safely say that a lightweight version of the keto diet is used. Today, this nutrition program is becoming increasingly popular.

Operating principle

This is due to the fact that in the process of burning fat, the calorie content of the diet is not lost, as a result of which muscle mass and a good metabolic rate are maintained.

The principle of this diet is as follows: the so-called ketone bodies appear in the body in the process of lipolysis (the entry of excess fat into the blood). In the future, the body uses these fats as energy.

Ketone bodies appear in the liver with limited glucose intake. This phenomenon is the reason for the reduced consumption of carbohydrates (no more than 100g per day is allowed).

If you do not take into account the fact that proteins and fats do not play a big role in the formation of ketone bodies, they can generally increase the calorie content of the menu. It is important to remember that any diet involves a calorie deficit, so when on a keto diet, you must maintain the level of carbohydrates and other nutrients.

By creating conditions for a lack of calories (mainly due to carbohydrates), the process of burning fats takes place.

The principles of the keto diet are simple:

1. In several days you need to calculate the energy value of the usual menu using a calorie calculator. Thanks to the calculation, it will be possible to find out the average daily caloric intake. From the beginning of following this diet, you need to reduce the calculated number of calories by 500-700.
2. Alcoholic drinks it is important to remove from the diet, since they are of no use.
3. Products containing carbohydrates must be removed. Vegetables are a source of carbohydrates, since the fiber present in these products is a complex carbohydrate. Because vegetables are prohibited. It is permissible to eat no more than 200g of green vegetables per day. It can be greens or lettuce.
4. Protein food should be the main source of nutrition.
5. Permissible consume vegetable fats.
6. On the menu eggs, butter, nuts, fish, meat may be present. It is very important to control the calories consumed.

Diet and exercise must go hand in hand. Since the keto diet is one of the diets that does not reduce the amount of muscle tissue, but only fat, it immediately becomes obvious that after a while the body will become more prominent. To make it more attractive, it is important to engage in, which will speed up the process of processing fat.

People who have not previously engaged in intense physical exercise can consume up to 40g of pure carbohydrates during a ketogenic diet.

Efficiency

before and after diet

Given that daily calorie intake is reduced by about 15%, switching to this diet makes it possible to quickly and effectively get rid of accumulated fat. After a week of following the diet, you can drop up to 3 kg without feeling hungry.

The nutrition program does not slow down the metabolic process, as it does not stress the body. Therefore, the lost weight does not return even if a person switches to the same diet, including carbohydrates.

From the experience of many people, we can say that in 3 weeks of following a keto diet, you can achieve a reduction in a couple of sizes and a lasting result. If in the future a person adheres to and consumes carbohydrates in a normal amount, then weight loss will continue in a normal way.

The difference between the keto diet and simple low-carb diets is the long duration and consistency. In the first week, the body gets used to the changes, food is stored. By the second week, the process of burning subcutaneous fat begins.

The body prepares for ketosis in 4 stages:

1. Absolute consumption of glucose. The first half of the day after the end of the last meal, the body consumes glucose, which came from carbohydrates.
2. Complete waste of glycogen. In 12 hours, the body processes the entire amount of glucose, and then the body takes glycogen from the muscle and liver reserves. This stage lasts about 1-2 days.
3. Waste of protein and fat. This stage is the most difficult, because, having spent all the reserves of carbohydrates, the body proceeds to the processing of fatty acids, as well as the production of the required amount of protein and glucose. At this stage, the body uses protein as a source of energy.
4. Fat consumption. Approximately on the 7th day of keto nutrition, this process is observed. The body gets used to the lack of carbohydrates and ketosis begins. The process of disintegration of own and food protein slows down and fat becomes the main source.

Menu for the week

Next, it is important to familiarize yourself with the menu for the week.

For breakfast, you can eat the following foods:

• scrambled eggs from 3 eggs (per 180g - 264kcal);
• a portion of a protein shake (per 30g - 121kcal);
• toast with cheese (per 50g - 197 kcal);

For lunch, the following products are allowed:

• boiled dark rice (30g comes out 88kcal);
• boiled or fried in olive oil chicken breast (per 170g - 276kcal);
• hard cheese (per 30g - 109kcal);

For lunch you can eat:

• almonds (per 30g - 121kcal);
• protein shake (per serving - 134 kcal);

Dinner is allowed:

• salmon (per 130g - 256kcal);
• dark rice (30g - 88kcal);
• leaf lettuce (30g);

For the second dinner you can eat:

• cottage cheese (100g);
• casein (30g);

Such a nutrition program allows you to eat 1938 kcal per day. With such products, 211g of protein, 90g of fat and 81g of carbohydrate enter the body. This menu should not be considered a strict diet that cannot be violated and adjusted. This is a sample menu that shows how much protein, fat and calories should be in the 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;
• cottage cheese (preferably low-fat);
• nuts;
• eggs;
• vegetables (not all);
• dairy;

Regarding vegetables, it is worth clarifying. They contain few carbohydrates, so it is important to control the total (their amount consumed at a time should not be more than 40g).

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

Prohibited foods while following the keto diet are:

• baking and confectionery;
• bananas and sweet grapes;
• beet;
• carrot;
• potato;
• cereals;
• pasta;
• sugar;

Advantages and disadvantages

Diet Benefits:

1. The most significant advantage of this diet food, is the rapid burning of fats. This is important, in particular, for athletes, since with other diets, muscle mass is also lost along with fat. When the level of muscle mass falls, the metabolic process also slows down.
2. This food can be observed by people who do not exercise themselves. With such a diet, the feeling of hunger does not appear and calories do not disappear. We can say that the reduced amount of carbohydrates is replaced by fats. But it is worth remembering that the calorie content should not go beyond. In this regard, the consumption of fats and proteins should be controlled.
3. Another benefit of the diet- observation of . With such a diet, hunger is excluded, since protein and fatty foods do not allow you to starve and at the same time lose weight. The key point is that the weight at the end of the diet does not return.

Disadvantages of the diet:

1. Since only protein foods are consumed on the menu, such negative aspects as bloating, constipation, heaviness in the stomach can be observed. This phenomenon is explained by the fact that there is no food that is allowed during the diet (it is found in bread, vegetables, potatoes, fruits). So that digestion does not suffer, you need to eat cabbage, apples, sour grapes in a very small amount.
2. hard to define, which will lead to a lack of glucose. Everyone's body reacts differently to a deficiency of this element. Therefore, weakness and malaise may occur in the first week. For the result to be visible, it is necessary to hold out at least 3 weeks.

Contraindications

You can not follow a dietary diet in such cases:

1. Diseases of diabetes mellitus, pathology of the kidneys, digestive system and intestines.
2. Work related to mental stress (lack of glucose will affect the quality of work).
3. Strong physical activity.

The keto diet is a specific diet that minimizes carbohydrate intake, but increases the amount of proteins and fats in the daily diet.

Dietchum salmonfor girls, according to nutritionists, is one of the most effective diets, following which there is no severe hunger.

This diet has become increasingly popular in recent years. It attracts young girls, first of all, with the fat content of the diet.

For the body to enter ketosis (energy through the breakdown of fats), the body must stop receiving carbohydrates.

The process of entering the body into ketosis takes place within one week. 8-9 hours after the last carbohydrate intake, the body runs out of glucose.

In the next two days, without carbohydrate nutrition, the supply of glycogen in the liver, as well as in the muscles, is consumed.

The next 3-7 days the body is rebuilt. He goes to the breakdown of adipose tissue. In the liver, ketone bodies begin to be synthesized, which are subsequently carried through the blood to organs and tissues.

There they are included in the cycle of tricarboxylic acids, giving the body the necessary energy.

The signs of entering ketosis are:

Note! With proper adherence to the keta diet, an unpleasant smell of acetone may appear, which can be an unpleasant surprise for girls leading an active secular lifestyle.

Increased drinking will help get rid of it.(3 or more liters of water per day).

Varieties of keta diet for girls

There are three types of keta diet:

Interesting fact! The cyclical type of keto diet is the most effective. Periodic consumption of carbohydrates boosts metabolism and maintains muscle tissue in full. Ketosis does not stop.

Indications and contraindications

According to some doctors, dietary restrictions on the Keta diet system can become an alternative to drug treatment of girls with epilepsy.

This diet is best suited for athletes who are actively involved in pumping muscle mass (for example, bodybuilders). It is for them that in the process of drying the body, every saved gram of muscle is important.

To the contraindications of being on a keto diet, doctors include the following cases:

• Diabetes. Doctors categorically prohibit the use of a keto diet if there is a disease such as diabetes mellitus. The lack of insulin and the inability to absorb more glucose will lead to a complication of the disease (ketoacidosis);
• With high cholesterol levels;
• Diseases of the digestive tract and kidneys;
• Cardiovascular disease;
• Pregnancy and lactation period. The keta diet is absolutely contraindicated for girls who are pregnant. It can provoke a slowdown in the development of the fetus. Pediatricians do not recommend the keto diet to lactating women.

Be careful! The first week of dieting is the hardest. Fatigue due to the lack of glucose in the body, decreased performance, and digestive disorders significantly reduce the quality of life.

Drink a course of multivitamins, consume more healthy fats(fish, vegetable oils, nuts).

The basis for the keto diet is protein and fat in a 1:1 ratio. After the body enters ketosis, fat should be in the diet 2/3, and proteins 1/3.

A small intake of carbohydrates from vegetables is allowed (at the rate of 1-2 g per 1 kg of body weight).

Diet. Menu for the week

In order not to stretch the process of entering the body into ketosis, nutritionists strongly recommend that you adhere to a certain diet when on a keto diet.

Good to know! A protein shake is made mainly from cottage cheese with a low percentage of fat content, milk powder (again, not fat), almond milk (because it has less cholesterol).

1 or more main components are mixed, and secondary ones are added (fruits, berries, oatmeal, fiber).

For additional flavor, you can add a pinch of vanilla, cinnamon stick. Everything is mixed with a blender and drunk chilled.

Do not forget about the second breakfast and afternoon snack.

Do not forget about the drinking regimen.

With good health, good immunity, and the correct implementation of the principles, the keto diet helps to achieve tangible results quite quickly.

With the correct exit from the restriction in nutrition and the transition to normal, the lost weight does not return.

In addition to a beautiful figure, clean, even skin is also added., since most rashes are provoked by excessive consumption of sugars.

This video will tell you about what a keta diet for girls is and its features:

This video provides information about ketosis and keto diets:

Some diets come and go, others lack scientific and nutritional expertise, but the ketogenic diet (or keto diet) has been around for almost 100 years.

The ketogenic diet is based on the basics of nutritional science and knowledge of how the human body works. Tens of thousands of people have chosen this diet as an example of a healthy lifestyle. In addition, the ketone diet is suitable for girls and women.

Our article will answer questions about what the ketogenic diet is, what foods are suitable for it, and how to adjust the keto diet to your lifestyle.

Whether you're looking for ways to control your blood sugar, balance your hormones, fight your body's insulin resistance, or just want to eat right to feel healthy and strong, this diet is for you.

There are two main sources of energy for the body.

Most focus on using carbohydrates for energy. However, those who follow the ketogenic diet, which is essentially low-carb, use fat as their main source of fuel.

The ketone diet provides weight loss and does not deprive a person of energy. Thus, willpower is strengthened and you stay on the right track.

With the keto diet, you don't have to worry about counting calories or limiting portion sizes.

You can eat a lot of nutrient rich, healthy foods.

Ketogenic diets are good for more than just weight loss.

In recent years, scientists have begun to study the benefits of this diet in the treatment of many diseases, including diabetes, PCOS (polycystic ovary syndrome), neurological diseases, acne, and cancer.

In addition, ketogenic diets are used to treat patients with risk factors for respiratory and cardiovascular disease. By the time you enter ketosis, you start burning fat, not sugar.

How to enter a state of ketosis:

• Eliminate all sources of carbohydrates
• Eat more healthy fats

That's all! This will stop your body from relying on glucose and start burning fat for energy.

Many who enter ketosis and follow this diet plan can lose weight and feel healthier faster.

In addition to eating no carbs and eating healthy fats, there are other important steps you can take to help boost the effectiveness of a ketogenic diet.

First, stop worrying about your fat intake.

Other diets are based on carefully monitoring the amount of fat consumed.

On a ketogenic diet, fat is your friend.

It is the main source of energy, and therefore you make sure that you get enough healthy fats that the body needs.

A large amount of liquid will help the body to better absorb fats and proteins, it regulates physical functions and keeps you in good shape throughout the day.

Avoiding snacking will balance insulin levels, making weight loss easier.

Ketosis can be triggered or exacerbated by hunger, so intermittent fasting as part of your weight loss plan can be beneficial.

Do not forget about the importance of an active lifestyle and choose a set of exercises for yourself.

Ketogenic diet foods

Understanding which foods are and are not suitable for a ketogenic diet is critical to getting into and staying in ketosis.

The ketogenic diet should be high in healthy fats: nuts, seeds, coconut oil, olive oil, and herbal oil. Since fats are an important component of any ketogenic eating plan, they make up to 80% of your total calories.

These fats are used by the body as a source of energy and help prevent hunger and fatigue.

Non-starchy vegetables (broccoli, asparagus, leafy greens, zucchini, cucumbers, etc.) will provide the body with essential nutrients, plenty of fiber and energy.

On a keto diet, the body needs protein, but in smaller amounts than usual.

The ketogenic diet includes moderate consumption of low-calorie, high-protein foods such as eggs, fish, poultry, and beef, as well as small amounts of high-fat dairy products.

On a keto diet, you won't be consuming high-sugar processed foods, processed grains, or starchy foods (like baked goods). At first, it can be difficult to choose what is right for keeping the body in a state of ketosis.

Remember that the bulk of your calories should come from healthy sources of fat with some protein.

Strict restriction of any source of carbohydrates, even such as grains, is the key point of the diet.

Homemade food is just as important when on a ketosis diet. not all "ketogenic foods" may be good for your health.

Proper selection and preparation of high-fat, low-carb meals will help you develop healthy eating habits.

This does not mean that all low-carb foods are healthy. You need those foods that are specifically designed for this diet.

Overview of the ketogenic diet

To find out how much fat, protein and carbohydrates to consume for breakfast (including second breakfast), lunch and dinner, you need to know your current state of health and decide why you are changing your meal plan.

Other factors are gender, age, activity level, and current BMI.

First, you need to know what net carbs are.

Dietary fiber is good for health and proper digestion. In addition, dietary fiber is not taken into account when calculating carbohydrates eaten, because. it is not digested by the body.

To determine the amount of "net" carbohydrates eaten, you need to subtract the grams of fiber from the total carbohydrates of the product. In fact, you will receive the amount of carbohydrates that is available for processing into energy.

Ketogenic diets typically allow no more than 30 grams of net carbs per day.

To help your body stay in ketosis and burn fat instead of glucose for energy, you should eat low-carb, high-fat foods.

It is also important that you do not consume too much protein as the body can convert protein into glucose.

Watching your protein intake is critical because it can get you out of ketosis.

To determine how much protein you need, calculate your ideal weight by dividing it by 2.2.

There are 1-1.5 grams of protein per kilogram of ideal weight.

Those. if you want to weigh 68 kilograms, you need to consume 68-102 grams of protein every day.

Don't forget to drink more water.

Adequate hydration prevents fatigue, helps you feel full longer, and aids in digestion.

Water flushes out unwanted waste and toxins from the body.

Every day you need to drink at least 2 liters of water.

If you want to follow a strict (basic) ketogenic diet, eat 70-80% healthy fats, 15-20% protein, and 5% net carbs daily.

You can choose another ketogenic diet option that can help you make the full transition to a ketogenic diet and is quite varied.

This option will be discussed below.

Keto food for every day

healthy fats

Healthy fats make up the bulk of the ketogenic diet.

Most healthy fats do not contain net carbs. They provide us with energy and have a number of other health benefits.

On a keto diet, you need to consume several types of fats, including saturated, monounsaturated, and several polyunsaturated fats (such as omega-3 fatty acids).

The focus is on saturated fats.

Great sources of healthy fats include:

• Cold pressed oil (coconut, olive, flaxseed, macadamia oil, avocado). These are medium triglyceride oils.
• Butter or ghee (which is the refined milk fat from butter)
• Small amounts of animal fats (lard, duck or chicken fat)
• Avocados should be used with caution, because. they contain about 4 g of net carbohydrates (per half fruit).

Squirrels

Most animal proteins, such as fish, poultry, and beef, do not contain carbohydrates at all, or have a small amount of them.

In moderation, this component will help to cope with hunger and bring variety to your usual diet.

Remember that on a keto diet, fatty meats are better than lean ones.

Proteins with net carbohydrates include the following products:

• Poultry (e.g. chicken, turkey, pheasant, duck, goose, quail)
• Most types of fish (especially trout, bass, flounder, salmon, sardines, mackerel and tuna)
• Most meat products, including beef, veal, venison, lamb and goat. Give preference to organic meat, because. the content of omega-3 fatty acids in it is higher.

Protein with a minimum amount of carbohydrates (less than 3 g per 150 g of product):

• organic eggs
• Organic meat products (such as liver and kidneys)

The following are foods that can be used as a pre-recourse for the keto diet. They will help to cope with hunger and give energy thanks to fats.

• Hard boiled eggs
• Meat/cured meat
• Bone broth

Vegetables

Almost all vegetables are good for ketogenic diets.

Here is a list of vegetables with little or no net carbs per serving:

• Leafy green vegetables like spinach, chard, and kale. Salad greens such as arugula, endive, escarole, radicchio, roman lettuce, and sorrel. Kale, mustard, turnips, fennel, beetroot, and dandelion are also suitable.
• fresh herbs

Vegetables with less than 7g net carbs per serving:

• Celery
• Zucchini
• Leek and green onion
• Cucumber
• Asparagus
• Mushrooms
• bamboo shoots
• bean sprouts
• bell pepper
• sugar peas
• water chestnut
• Radish
• hicama
• Green bean
• Tomatoes
• Broccoli
• Cabbage (including Brussels sprouts and cauliflower)

condiments

Many spices can be included in a keto diet. A good choice would be:

• Hot sauce without sweeteners
• Apple vinegar
• Unsweetened mustard
• All spices and herbs

Beverages

During ketosis, you need to drink plenty of pure water. But not only it is allowed with a keto diet. Unsweetened black coffee, tea, or bone-in broth can be part of your diet.

Be careful with caffeine, because. it can affect energy and blood sugar levels.

Food you can afford

Eating while in ketosis doesn't mean you have to give up your favorite foods. The main thing to remember is the amount that will be useful to achieve your goals. Below is a sample menu for a keto diet, these foods can be included in the diet in moderation.

Beans and legumes

Many plant foods are excellent sources of protein. However, many of them are high in net carbohydrates.

Lentils, chickpeas, beans (such as lima, kidney, and black beans) contain about 13g of net carbs per serving.

Soy products, such as edamame, tempeh, and tofu, have protein in their composition, but the amount of carbohydrates in each product is different, so read the labels carefully. They are generally lower in carbs than other legumes.

Dairy products with a high percentage of fat

Since dairy products contain naturally occurring sugars that are converted into carbohydrates, they should only be consumed occasionally.

Hard cheeses made from skimmed milk usually contain few carbohydrates, while soft cheeses and low fat dairy products have more sugars. While skimmed cow's or goat's milk can contain as much as 12 net carbs per serving, regular fat cheeses contain half as many net grams per serving.

starchy vegetables

For example, vegetables such as beets, parsnips, carrots, orca, artichokes, and sweet peas have 7-14 net carbohydrates. This is a good option if you eat some carbohydrates in addition to these vegetables.

However, other root vegetables such as white potatoes, sweet potatoes, and yams can have 25 grams of net carbs per serving. Their consumption can lead to significant spikes in blood sugar if you are not careful.

Seeds and nuts

Most seeds and nuts are good sources of protein and healthy fats, but many are high in net carbs.

While pumpkin seeds, chestnuts, pistachios, sunflower seeds, cashews, walnuts, and almonds are lower in net carbs, cashews contain slightly more.

Nuts and seed oils are also high in carbohydrates.

Chia and flax seeds tend to have few carbohydrates. To gain at least 2 g you will have to eat a lot.

Fruit

Some fruits can balance the sugar content of fiber, water, and other nutrients.

Eating berries, including blueberries, blackberries, raspberries, and strawberries, is acceptable in moderation.

condiments

Always read the labels on condiments, as many contain sugar, which means they can turn into carbohydrates.

These seasonings will add flavor and variety to your diet:

• salsa
• Ketchup (no sugar)
• Sour cream
• Worcestershire sauce
• Lemon or lime juice
• Soy sauce
• Salad dressings with natural ingredients and no added sugar
• Pickles

Many spices are high in sodium, so watch your salt intake.

Stevia and erythritol are great natural sweeteners that won't spike your blood sugar.

Add spices in moderation and you will achieve the best results.

Beverages

Most drinks (other than water, coffee, and tea) contain sugar.

Whether natural or added, these sugars equal net carbohydrates, so you should drink these drinks in very small amounts.

Broth is a good option for maintaining electrolyte balance.

Unsweetened nut milk, such as almond or coconut milk, is only worth drinking occasionally.

Fresh fruit and vegetable juices are fine if you drink less than 200 ml and use some fruit to make them.

List of prohibited products

Certain foods should be avoided if you want to stay in ketosis. They contain too much glucose, which means your body will stop burning fat. Here is an example of a product list.

Sahara

Just one teaspoon of sugar contains 4 net carbs.

Avoid all sugars, including brown sugar, confectionery, raw, white, and cane sugar.

Say no to all syrups, be it fruit syrup, caramel syrup, corn syrup, maple syrup, or carob syrup.

Honey and agave are also extremely high in sugar, although they are natural.

Read labels carefully and avoid any foods that contain glucose, fructose, dextrose, maltose, or lactose because they are all sugars.

Cereals

Just one slice of bread can contain a daily amount of carbohydrates.

Avoid foods such as:

• Pasta of any kind
• Cereals (including oatmeal)
• Processed grains such as quinoa, rice, couscous, faro and wheat
• All corn products, including polenta, tortillas, popcorn and cereals
• Anything that involves flour, such as bagels, bread, muffins, pancakes, waffles or buns

processed foods

Almost all processed foods contain pure carbohydrates, sugars and other harmful substances. Avoid foods such as:

• Candies
• Desserts (ice cream, pie, cake or cookies)
• crackers
• Crisps
• pretzels
• Cereals and Granola Bars
• Meal replacements and shakes
• Packaged or canned foods
• Anything related to artificial flavors, colors or sweeteners

Sweet drinks

On a ketogenic diet, avoid sugary sodas, alcohol, sugary coffee or tea, any sugary milk drinks, or fruit juices.

Modified Keto Diet

If the standard ketogenic diet is too difficult for you, you can start with a modified version of this diet.

It's just as healthy as the regular keto diet, it can help you lose weight, and it has a great list of foods you can eat.

Modified keto diets allow slightly more carbs, which means you can eat more fiber.

If the ketogenic diet is sometimes too strict for you, you can switch to a modified version from time to time.

The modified version of the ketogenic diet calls for a maximum of 50 grams of net carbs each day, at least in the beginning.

This is more than the standard diet, which will allow you to easily switch to a ketogenic diet.

As soon as you feel comfortable, you can switch to a standard diet, reducing carbohydrates to 20 g per day.

Everyone is different, so choose the meal plan that's right for you and will meet all of your health and wellness goals.

Either way, the modified ketogenic diet allows you to consume significantly fewer carbohydrates than the standard American (Western) diet.

Precautionary measures

Many are concerned about the question, how long does the period of getting used to the keto diet last?

In the early days of the keto diet, you may experience some side effects due to the drastic dietary change. As a rule, over time, when the body adapts, they pass.

The so-called “keto flu” affects each person differently, but there are a number of common signs that you may feel in the first few weeks:

• Fatigue
• Headache
• Muscle spasms, especially in the legs
• muscle weakness
• Sleep problems
• Digestive problems, including nausea and constipation
• Trouble concentrating or feeling disoriented
• Frequent mood swings or irritability
• Depression

Most of them will go away with time, but there are a few things you can do to help alleviate the symptoms.

To neutralize digestive problems, try to follow the principles of an alkaline diet.

Make sure you get plenty of electrolytes, even if you drink a lot of water.

The keto diet can leave you deficient in many of the body's essential nutrients, so be sure to replenish them with bone broth or other sources of electrolytes.

Eat mushrooms, fish, artichokes, spinach, leafy greens, nuts, and avocados.

At first, you can pause sports training, because your body will adapt to new sources of energy.

If you feel very hungry, eat more foods containing fat.

Drink plenty of water and make sure you get enough salt.

Avoid processed foods at all costs.

These include processed meats and cheese, which are often recommended by some ketogenic meal plans.

These low carb foods contain synthetic ingredients and other compounds your body doesn't need, so it's best to avoid them altogether.

Conclusion

Eat foods that are high in fat and low in carbohydrates.

This eating habit will help your body stay in a state of ketosis, causing you to burn fat rather than glucose for energy.

The standard ketogenic diet allows no more than 30 net carbs per day, 80% of calories consumed will come from healthy fats.

Learning to eat less carbs and protein is the key to success on a ketogenic diet. Protein should make up only 20% of your maximum daily diet. The modified ketogenic diet includes more carbs and slightly less fat. Such a diet is more flexible and makes it possible to start using a ketor diet.

Eating more dietary fiber may be necessary, and a modified diet allows for this.

The ketogenic diet can provide health benefits, help you lose weight, and help treat some diseases.

Talk to your doctor about how a ketogenic diet can help you reach your health and wellness goals.

) told what are the basic principles of keto diets, to whom they are contraindicated, how long the result lasts and what happens to the body when the daily intake of carbohydrates is reduced.

Yuliana Popeka

dietitian

What is the keto diet?

The keto diet is a low-carb diet (which we wrote about in detail), high fat intake, and moderate protein intake. By reducing the amount of carbohydrates in the diet, the body is "forced" to use fats as the main source of energy.

At the beginning of the last century, it was prescribed to children with epilepsy. In the 70s, Dr. Atkins began to actively promote it. In the early 1990s, famed Hollywood producer Jim Abrajas, whose son recovered from seizures on this diet, set up a foundation to raise awareness of the ketogenic diet. A little later, it was adopted by sports nutritionists, and even later by celebrities. That's how she got popular.

What is ketosis?

Ketosis is a natural process that starts in the body during carbohydrate starvation.

For the normal functioning of all systems and organs, we need glucose. The main source of its receipt is carbohydrates. When they are practically absent in the diet, the liver begins to produce fatty acids and glycerol, which, in the process of breakdown, form ketone bodies. So the body begins to use them as "fuel". As soon as the process of glycolysis ends (the use of glycogen stores in the liver and muscles), lipolysis begins - the breakdown of fats. The man is losing weight!

How to get into ketosis?

Adaptation to using fat rather than carbohydrate as an energy source should occur gradually. You can not abruptly refuse carbohydrates. Every day you need to reduce their consumption by 20%. As a result, they should remain about 50 g (in some cases up to 20 g) per day. If you consume more, you will not enter into a state of ketosis.

At the same time, increase the amount of fat in your diet. This diet favors saturated fats (butter, animal fats, coconut oil). The share of lipids in the diet should account for 60-80% of the daily caloric intake. Don't skimp on protein. It should be no more than 10%.

What symptoms can accompany adaptation to ketosis?

When blood insulin levels drop, the body rapidly loses water and sodium. This may be accompanied by nausea, headache, drowsiness, decreased physical activity, bad breath, convulsions. This condition is called the keto flu.

How to minimize the risks of side effects of the keto diet?

Drink more water while adjusting. The rate increases with the keto diet.

Use nutritional supplements (sodium, potassium, magnesium). The norm of sodium is 5-7 g, potassium - 3,500 mg, magnesium - 310 mg.

Start your morning with low-intensity exercise. The ideal option is a walk in the fresh air for about 60 minutes. Don't forget to bring a bottle of water with a pinch of salt added to it.

This practice will help get rid of the unpleasant symptoms of the keto flu.

What are the types of the keto diet?

There are several varieties of the keto diet. One of them is standard. I described its principle a little higher. A feature of the target keto diet (it is also called targeted) is the ability to consume carbohydrates before training. It has fewer side effects: drowsiness, lethargy and gastrointestinal problems are much less common. The cyclical keto diet is ideal for intense physical activity and regular exercise. It provides refeeds - days that are set aside for the storage of glycogen in the liver.

Are keto diets effective?

With the right approach, you will actually lose weight. Moreover, the process of weight loss will occur not due to water and loss of muscle mass, but due to the loss of body fat. But this is only if the diet is carefully planned, and weight loss is under the supervision of a doctor.

It is important not to violate the time frame. By following a keto diet, you are depriving yourself of the nutrients that you can get from whole grains, legumes, vegetables, and fruits. The body needs carbohydrates for the normal functioning of the brain, nervous system, and kidneys. If you limit their consumption for too long, it can adversely affect your health. Remember - all diets carry certain risks.

How long does a keto diet last?

Many who have tried the keto diet say that it leads to fairly rapid weight loss. Some, after a period of adaptation to ketosis, notice a surge of strength and energy. But then again, everything is individual.

Does the keto diet affect hormones?

No, subject to the observance of "safety measures". During the keto diet, the body receives enough healthy fats - under such conditions, thyroid function is unlikely to suffer. Hypothyroidism can be caused by starvation or too low a daily caloric intake.

What are the contraindications for the keto diet?

Absolute contraindications are as follows: diabetes mellitus - the keto diet seriously affects the production of insulin, pregnancy - the growth and development of the fetus slows down, diseases of the gastrointestinal tract, liver, kidneys - the load on the digestive and excretory systems increases.

Safe and normal restructuring of metabolic processes and metabolic patterns is possible only in healthy people. You can not adhere to such a nutrition system even with a cold.

Lactation is an absolute contraindication: the keto diet can reduce milk secretion.

Who is the keto diet for?

Not everyone can handle the keto diet! Those who try to observe it for the first time note a rather difficult adaptation period - 5-7 days. It is accompanied not only by a decrease in vitality, but also by the taste of acetone in the mouth - a sign that ketosis has begun (approximately the same picture emerges during starvation). Many people experience a decrease in appetite.

I repeat: the diet is suitable for completely healthy people with no contraindications.

What benefits can be achieved with the keto diet?

It is impossible to predict something here - everything is very individual. The keto diet is followed for two to three weeks. It is impossible to achieve at least some result in a few days: the body needs time to adjust to the production and use of ketone bodies as “fuel”. The average result that can be achieved by following a keto diet is a loss of up to 6 kg of weight.

What is the daily calorie content of the keto diet?

Daily caloric content, as in any other case with weight loss, must be calculated individually, taking into account height, weight, age, gender, physical activity during the day (we wrote more about calorie counting and BJU). On the Internet, you can easily find a special calculator that allows you to determine this parameter. The main principle of the keto diet is the observance of a certain BJU parameter: 70% fat, 20% protein and 10% carbohydrates.

Can you exercise while on a keto diet?

You can do sports. Protein with this diet is enough to build muscle. After all, the main focus is to reduce the proportion of carbohydrates. By the way, some athletes follow the keto diet. There are studies confirming the positive impact of such a nutrition system on athletic performance.

Okasana Matyuk

Nutritionist. Member of the Russian National Society of Nutritionists

Do I need to get tested before going on a keto diet?

Necessarily! The keto diet can only be followed under the supervision of a doctor, in the absence of contraindications and chronic diseases. Complete blood count, urinalysis, biochemistry, sugar and insulin testing are a mandatory minimum. In addition, it is important to take into account the lipid spectrum - the percentage of "good" and "bad" cholesterol.

How is the Atkins diet different from other keto diets?

Dr. Robert Atkins is the founder of all currently existing keto diets. At thirty years old, he weighed 116 kg. To reduce weight, he developed his own nutrition system based on the use of a large amount of fat. And em succeeded. In a fairly short period of time, the doctor lost 28 kg.

In 1972, he published Dr. Atkins' Diet Revolution. A few years later, an updated second edition was published - Dr. Atkins' New Diet Revolution, which retained the basic concept.

The Atkins diet has its own characteristics. The doctor considered carbohydrates to be the "bad guys" that raise insulin levels in the blood. According to his theory, the diet has several phases. The first is induction. It is characterized by a sharp decrease in the amount of carbohydrates in the diet to 20 g. In the second phase, the optimal amount of carbohydrates is selected to maintain normal life activity - the daily rate is set. According to the Atkins diet, it is not necessary to maintain a balance of KBJU - you can eat as much as you want, following the rules.

Modern keto diets are more balanced. Firstly, the reduction in carbohydrates is not so drastic. Secondly, there is an established balance of proteins, fats and carbohydrates. So, the protein norm varies from 15 to 20%. Atkins is higher.

What is the danger of following a keto diet without medical supervision?

There is a very thin line between a normal physiological state (ketosis) and a pathological state (ketoacidosis). The latter in patients with diabetes mellitus can develop in a day. Ketoacidosis is accompanied by nausea, poor health, fainting, abdominal pain. If the symptoms are not stopped in time, a ketoacidotic coma develops.

With a sufficiently long adherence to the keto diet, you need to regularly take blood and urine tests, monitoring the state of losing weight.

In what cases does the keto diet not give a positive result?

It is quite difficult for a person to independently enter a state of ketosis. Mathematical accuracy is important here. Most often, "experimenters" consume about 100 g of carbohydrates instead of the prescribed norm of 20-30 g and overeat protein. Such a low-carb diet can slow down the process of losing weight.

What foods to get carbohydrates from on a keto diet?

No starchy vegetables and fruits - only greens, lettuce and non-starchy vegetables. Spinach, arugula, iceberg lettuce - that's enough to gain 50 g of carbohydrates. Avocados are a good source of not only carbohydrates, but also Omega-3 fatty acids, which our body needs to maintain youth and beauty.

What does the list of allowed foods look like when following a keto diet?

The diet should contain both vegetable and animal fats. Oils, high-fat dairy products, fatty fish, nuts, cheese, meat are the basis of the diet when following a keto diet.

Interview and text: Natalia Kapitsa