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
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 liters 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 amount 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.
Breakfast: two boiled eggs
Lunch: salad with walnuts, cheese and beef, chicken broth
Dinner: stuffed cabbage with beef
Breakfast: scrambled eggs with ham
Snack: a handful of nuts
Lunch: mushrooms with cheese, green salad
Snack: fermented baked milk
Dinner: cheesecakes with sour cream
Breakfast: Peanut Butter Toast
Lunch: fish ear
Dinner: meat salad
Breakfast: cottage cheese
Snack: cheese, apple
Lunch: chicken stock, boiled egg
Snack: fermented baked milk
Dinner: beef entrecote, green vegetable salad with butter
Breakfast: fried eggs from 2 eggs
Lunch: baked chicken, greens
Snack: cottage cheese with nuts
Dinner: cheese, zucchini fritters
Breakfast: beef and cheese toast
Snack: a slice of cheese, a green apple
Lunch: fishcake, tomato, and cucumber salad
Snack: yogurt without additives
Dinner: mutton chop, greens
Breakfast: 3 egg omelet
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 the large amount of protein and fat in the diet, a few kilograms per week leave.
– 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.