The keto diet is a dietary system for those wishing to lose weight, the main principle of which is the consumption of foods with a minimal content of carbohydrates. It gets its name from the word «ketosis», which refers to the condition characterized by an increase in ketone bodies. It is these that the body uses to maintain vitality.
Where to start?
The exact ratio of carbohydrates depends on your goals and health status. Initially, the keto diet implied limiting carbohydrates to 20-30 grams per day. At the same time, fats in the diet should be 70-80% and proteins 15-20%. But now a more moderate approach has been developed, it is also quite effective and provides an easy transition to a low-carbohydrate diet.
Keto diet rules:
- Restriction of carbohydrates — no more than 30 g of pure carbohydrates per day;
- Moderate consumption of proteins — 0.7-1.2 g per 1 kg of weight;
- sufficient amount of minerals and vitamins;
- maintenance of water balance — 2-2.5 liters per day.
As a result of such a diet ketosis develops — a state of carbohydrate starvation of cells, and then the body begins to break down fat for energy, with the formation of large amounts of ketone bodies.
For the first 2-10 days ketosis is accompanied by keto-flu — a person feels dizzy and lethargic. Moreover, the more carbohydrates consumed before the keto diet, the more severe the clinical picture will be.
Signs of ketosis:
- A rise in energy;
- clarity of thought;
- decreased appetite.
There are also unpleasant aspects:
- Thirst at night;
- Bad breath, which is only a concern at first;
- The need to control the levels of sodium, potassium and magnesium in the body, for this you should take supplements.
It is necessary to prepare your body in advance. Starting a month in advance, you need to gradually reduce the amount of carbohydrates in your diet. Do not cancel them completely. Then you need to do a discharge day to remove toxins, slags and products of metabolism from the body. On this day you should drink a lot of water, reduce the caloric content of food, but increase the number of meals to 5 times.
There are two ways to switch to the keto diet:
Quick start — the keto diet starts right away. You need to make a menu for the week in advance. All foods that are not suitable for the keto diet, it is better to remove from the kitchen. You should consume a sufficient amount of fats, the body should not starve. Your goal is to let it adapt to the use of fats as an energy resource. If you want to eat, and there is no proper food nearby, you can drink water. The body should be given 3-5 days to adapt, and then already strictly monitor the ratio of nutrients in the diet.
Gradual reduction of carbohydrates in the diet. Suitable for those who do not want to put the body into severe stress. But this process is long, so the method is less common. The principle of this transition to a keto diet is the gradual removal of carbohydrates from the diet in order. First, sugar is eliminated, as well as any foods that may contain it. Then sugar substitutes and sweeteners, including natural ones. Then pasta and cereals, and after a week — starchy vegetables.
You should choose the method that is more convenient. The main thing is to reduce the number of carbohydrates you eat to a minimum.
Coconut oil will help you enter ketosis. It should be taken in the morning: at first 1 tbsp., then gradually increase the amount to 3 tbsp. Coke oil contains MST, they are very well absorbed by the body and are instantly transformed into ketones.
Sports are important, while doing professional or heavy exercises, of course, is not necessary, that is, everything should be without fanaticism. Regular exercise in the morning and a walk in the evening will be enough.
What products to choose?
As already mentioned, to achieve ketosis, you need to drastically reduce the number of carbohydrates in the diet. The less of them will be consumed, the faster the body will enter this state.
The list of foods allowed for consumption is quite large:
- fish — no exceptions;
- seafood;
- Meat — including poultry with skin and pork;
- vegetable oils — it is better to stop at olive oil, coconut oil, avocado oil;
- animal fats — butter, goose and duck fats;
- avocados;
- fermented dairy products, keto diet — this is the case when not only you can, but also need to take products with high fat content;
- vegetables and greens — you should choose those that grow above the ground, that is, not root vegetables — carrots, turnips, beets, potatoes;
- sour berries, raspberries, strawberries, blueberries;
- nuts;
- mushrooms;
- homemade mayonnaise — no sugar or starch;
- Carb-free alcohol — cognac, brandy, dry wine.
Prohibited foods:
- Sweets and flour products;
- Sugary fruits;
- fast food;
- cow’s milk;
- legumes;
- cereals;
- beer, champagne, semisweet wine.
Menu for beginners to the keto diet: recipes for 3-5 days.
Sample menu for 5 days.
Day 1:
breakfast — scrambled eggs, you can add greens, tea;
lunch — turkey baked with mushrooms, coleslaw;
dinner — chicken casserole, orange juice.
Day 2:
Breakfast — pair of hard-boiled eggs, toast with cheese or butter, coffee;
lunch — fish baked in foil with vegetables;
Dinner — cottage cheese casserole, kefir.
Day 3:
breakfast — meat soufflé, grapefruit;
lunch — chicken breast in green sauce, ryazhenka;
dinner — shrimp, cottage cheese, tea.
Day 4:
Breakfast — nonfat yogurt, scrambled eggs with chicken pieces;
lunch — soup with meatballs;
Dinner — chicken soufflé, tea, nuts.
Day 5:
Breakfast — egg and olive-based salad;
Lunch — beef cutlets, vegetable salad, tea;
cheesecakes, honey, kefir.
Keto diet has a positive effect on human health and promotes weight loss, it also significantly reduces cholesterol and sugar levels. It is very important to follow all the rules of the keto diet, then it will be effective and will bring only benefits. Remember, you can not stick to such a diet for a long time — a maximum of 14 days, then you should return to a normal diet, because carbohydrates are necessary for the body to function properly.