keto diet | keto diet plan | How We Overcome Weight

April 14, 2020

Keto diet

During the keto diet, the body receives enough calories and the person does not experience hunger, but excess weight goes away due to the phenomenon of ketosis, which will be discussed in the article
According to nutritionists, the diet has proven to be effective, and the result is stable due to the lack of a stressful transition from a hunger strike to a normal diet. Menus for a week and proposals will help to properly follow a diet.
What you would like to understand about the keto diet

Keto diet benefits

Initially, the keto diet appeared to treat certain diseases but then found its place in dietetics.
The principle of the keto diet is as follows: the body uses carbohydrates as the main “fuel” for the brain. With a sharp reduction in carbohydrates in the diet below 20 grams per day, the amount of glucose is critically reduced – and there is not enough energy for normal functioning and oxidation of fats.

To nourish the brain, the body starts 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 usual state, the concentration of ketone bodies in the blood is very low, since they are replaced by glucose and the body does not need additional energy. During ketosis, the concentration of ketone bodies rises sharply.

The state of ketosis can also be achieved by a complete hunger strike for several days, but this is an extremely harmful way. Keto diet is an alternative to a complete hunger strike, allowing you to do less damage to the body. Together with nutrition, 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 splitting fats.

Cons of Keto Diet

One of the drawbacks of such a diet is a poor understanding of the process. It is difficult for people to understand how it is possible to eat and lose weight at the same time, and they are also afraid that the brain will have nothing to eat without glucose. The ketosis mechanism described above will help to understand the principle of the keto diet.

The real minus is an unbalanced diet. All carbohydrates are excluded, a process is artificially launched, which usually takes place not so actively, the load on the liver increases. It is rather unhealthy. Keto diet is prohibited for diabetics, pregnant and lactating women, people with chronic diseases.

With ketosis, the smell of acetone from the mouth, from the body and urine is possible. This is an individual phenomenon and in some, it is completely imperceptible. To minimize odor, you should drink more than 2 litres of water per day, so that acetone is more active.

Weekly Menu for Keto Diet

Carbohydrates are excluded from food completely. And this means that you can’t do anything sweet, cereals, fruits, pastries, starchy or sweet vegetables (such as beets, carrots, potatoes). You can only green vegetables, but even when eaten, the number of carbohydrates should not exceed 20-50 grams per day. If you sometimes break down and eat a little carbohydrate, sharp surges in blood sugar will continue and there will be no smooth transition of the body to alternative energy and the start of the ketosis process since the body will still wait for the usual carbohydrates.

Day 1

Breakfast: two boiled eggs

Snack: Avocado

Lunch: salad with walnuts, cheese and beef, chicken broth

Snack: kefir

Dinner: stuffed cabbage with beef

Day 2

Breakfast: scrambled eggs with meat

Snack: a handful of nuts

Lunch: mushrooms with cheese, green salad

Snack: fermented baked milk

Dinner: cheesecakes with sour cream

Day 3

Breakfast: Peanut Butter Toast

Snack: egg

Lunch: fish ear

Snack: kefir

Dinner: meat salad

Day 4

Breakfast: cottage cheese

Snack: cheese, apple

Lunch: chicken stock, boiled egg

Snack: fermented baked milk

Dinner: beef entrecote, green vegetable salad with butter

Day 5

Breakfast: fried eggs from 2 eggs

Snack: Avocado

Lunch: baked chicken, greens

Snack: cottage cheese with nuts

Dinner: cheese, zucchini fritters

Day 6

Breakfast: beef and cheese toast

Snack: a slice of cheese, a green apple

Lunch: fishcake, tomato, and cucumber salad

Snack: yoghurt without additives

Dinner: mutton chop, greens

Day 7

Breakfast: 3 egg omelette

Snack: salad of boiled beef and green vegetables

Lunch: meat lunch, brown rice

Snack: fermented baked milk

Dinner: baked redfish, vegetables


Fats and proteins are used in a ratio of 1 to 2. You can eat a lot of meat, cheese, eggs, fish, oils. It is forbidden to drink a lot of milk since it contains lactose – milk sugar, fermented milk, on the contrary, are allowed.


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The exclusion of carbohydrates from the diet does not allow the body to use substances as usual: put off fats “in reserve”, and use carbohydrates as the main energy. Thus, the body switches to using energy from fats, starting the ketosis process. High-calorie food saturates and helps to avoid breakdowns. There is no severe hunger, as there are no sharp jumps in blood sugar.

The main advantage of such a diet is that the weight that has gone away will not return, because there is no sharp change in nutrition and artificial reduction in calories. However, due to a large amount of protein and fat in the diet, a few kilograms per week leave.

Nutritionist reviews

– Keto diet is a rather extreme kind of diet. Refusal from carbohydrates threatens with breakdowns on improper nutrition, headaches, weakness, chills. With a sharp transition to a keto diet, an exacerbation of pancreatitis and other health problems may occur. A doctor’s consultation is required.