According to nutritionists, the diet has proven to be effective and the result is stable due to the absence of an abrupt and stressful transition from fasting to regular nutrition. A weekly menu and recommendations will help you follow your diet correctly.
Advantages of the keto diet
Initially, the ketogenic diet seemed to treat some diseases, but later it found its place in dietetics.
The principle of the diet is as follows: the body uses carbohydrates as the main "fuel" for the brain. With a strong reduction of carbohydrates in the diet below 20 grams per day, the amount of glucose is critically reduced and there is not enough energy for normal function and fat oxidation. To nourish the brain, the body begins the process of obtaining alternative energy: ketosis. This is the process of breaking down fat in the body, resulting in the formation of ketone bodies, which are used as alternative energy.
In the normal state, the concentration of ketones in the blood is very low. since they are replaced by glucose and the body does not need additional energy. In the process of ketosis, the concentration of ketone bodies increases sharply.
The state of ketosis can also be achieved with a complete fast for several days, but this is an extremely harmful method. The ketogenic diet is an alternative to total hunger strikes that can cause less damage to the body. Along with food, we continue to receive all the necessary substances and do not experience hunger, excluding only carbohydrates and forcing the body to start the process of breaking down fats.
Disadvantages of the keto diet
One of the disadvantages of this diet is the poor understanding of the process. It is difficult for people to understand how to eat and lose weight at the same time, and they also fear that without glucose the brain will have nothing to eat. The ketosis mechanism described above will help you understand the principle of the ketogenic diet.
The real downside is unbalanced nutrition. All carbohydrates are excluded, a process is artificially triggered, which is generally not so active, increases the load on the liver. This is pretty unhealthy. The keto diet is prohibited for diabetics, pregnant and lactating women, people with chronic diseases.
With ketosis, you may smell acetone in your mouth, body, and urine. This is an individual phenomenon and is completely invisible to some. To minimize odor, you should drink more than 2 liters of water a day to remove more acetone.
Lack of vegetables can cause digestive problems.
Weekly Ketogenic Diet Menu
Carbohydrates are completely excluded from food. This means that you cannot avoid anything sweet, cereals, fruits, cakes, starchy vegetables or sweets (such as beets, carrots, potatoes). You can only green vegetables, but when eaten, the amount of carbohydrates should not exceed 20-50 grams per day. If you sometimes release and eat a little carbohydrates, the sudden jumps in blood sugar will continue and there will not be a smooth transition of the body to alternative energy and the start of the ketosis process, as the body will still wait for the carbohydratesusual.
Breakfast: Two hard boiled eggs
Lunch: salad with walnuts, cheese and beef, chicken broth
Dinner: cabbage rolls with veal
Breakfast: scrambled eggs with ham
Snack: a handful of walnuts
Lunch: mushrooms with cheese, green salad
Snack: fermented baked milk
Dinner: sour cream cheesecakes
Breakfast: peanut butter toast
Lunch: Fish ear
Dinner: meat salad
Breakfast: cottage cheese
Snack: cheese, apple
Lunch: chicken broth, hard-boiled egg
Appetizer: fermented baked milk
Dinner: veal 1st entrecote, vegetable salad with oil
Breakfast: 2 scrambled eggs
Lunch: baked chicken, herbs
Snack: cottage cheese with walnuts
Dinner: cheese pancakes, zucchini
Breakfast: ham and cheese toast
Snack: cheese slice, green apple
Lunch: fish cake, tomato and cucumber salad
Snack: natural yogurt
Dinner: pork chop, herbs
Breakfast: omelette with 3 eggs
Snack: boiled beef and vegetables salad
Lunch: meat lunch, brown rice
Snack: fermented baked milk
Dinner: baked red fish, vegetables
Fats and proteins are consumed in a ratio of 1 to 2. You can eat a lot of meat, cheese, eggs, fish, oils. Drinking a lot of milk is prohibited, as it contains lactose - milk sugar is allowed, fermented milk, on the contrary.
The exclusion of carbohydrates from the diet does not allow the body to use substances as usual: fat is stored "in reserve", and carbohydrates are used as their main energy. Therefore, the body begins to use the energy of fats, initiating the process of ketosis. Foods rich in calories satisfy and help prevent breakdowns There is no severe hunger, as there are no sudden jumps in blood sugar.
The main advantage of this diet is that the lost weight will not return, since there are no sudden changes in nutrition and artificial reduction of calories. However, due to the large amount of protein and fat in the diet, a few kilograms per week are needed.