Ketogenic Diet

The ketogenic diet is a low carb (no carbs), moderate in protein and high in fat diet. This name is associated with ketosis, a state of the body where the body is forced to use its own fat stores instead of carbohydrates as its main source of energy and life support. Initially, it was used in the treatment of epilepsy in children.

Tips for following a ketogenic diet

man before and after ketogenic diet

Excluding carbohydrates from the diet introduces an imbalance in the diet, so the body can endure the process of adapting to a ketogenic diet very painfully. It happens that already on the second day, physical and mental activity decreases and sometimes you feel bad. This is due to an increase in ketone bodies in the blood due to an excess of protein foods. If you do not loosen up during this period, then already on the 3-5th day of following this diet, the body will get used to this functioning and your health will become normal.

The ketogenic diet is contraindicated in people:

  • with various diseases of the digestive system;
  • suffers from intestinal problems;
  • with diabetes mellitus of any type;
  • with problems with the functioning of the kidneys, liver and other internal organs;
  • during pregnancy and lactation;
  • working in dangerous and difficult working conditions, as well as engaged in mental activity and creative work.

In diabetes mellitus, ketone bodies cause an increase in the level of acidity in the blood, which can even lead to death. Healthy people will not have these problems and their body will return to normal without negative consequences.

The ketogenic diet starts to work with a daily intake of less than 50 g of carbohydrates. During the entire period, it will be difficult for the intestines to function properly due to the lack of fiber. Therefore, you need to buy it at the pharmacy in the form of powder and add it to food daily (preferably in kefir, milk, yogurt, cream, yogurt). Also for these purposes, it is useful to use bran, vegetable oil or beet juice on an empty stomach. The lack of vitamins, minerals and trace elements during the ketogenic diet is easily replaced by taking additional pharmaceutical complexes. We must not forget about the kidneys, which will function completely to the limit. To help them a little and alleviate their situation, you need to drink 2-2. 5 liters of water every day. Failure to comply with this strict rule or departure from it will have a negative effect on health.

For a day following the keto diet, there should be 4-6 meals in small portions. The daily caloric intake of the entire diet should be reduced by 300-500 units from the individual recommended amount (depending on sex, age, height, weight and physical activity).

For the first time, you can sit on a ketogenic diet for no more than a week, after a month it can be repeated for 14 days, and in the future, following this principle, it can be gradually extended to two months, but no more. You need to go out gradually, adding no more than 30g of carbs daily. In a few weeks, it is actually possible to get rid of 7-9 kg of excess weight, without suffering from starvation and severe discomfort.

Pros of the ketogenic diet:

  • reduction of fat cells;
  • cellulite elimination;
  • the muscles get relief;
  • the figure becomes tense;
  • Lost pounds don't come back for a long time.

The results will be much greater if you add running, walking, dumbbell exercises, regular visits to the gym and pool, weight training. Dance classes, aerobics and gymnastics are less effective.

With proper adherence to the ketogenic diet, the maximum amount of excess fat and minimum muscle mass will disappear. That's why it's suitable for athletes and healthy, physically active people.

Menu for the ketogenic diet week

Most nutritionists recommend starting a ketogenic diet with a two-day fast, when only purified or still mineral water is allowed. Physical activity during this period should be minimal. On the third day, foods without carbohydrates should be gradually added to the diet (first, a third of the usual portion). If the body's reaction to the changes is normal, by the sixth day the amount of food consumed will already be at normal sizes.

A close-up one-day version of the ketogenic diet menu:

  • breakfast - 3 boiled eggs or a portion of buckwheat porridge, boiled beef tongue, beet salad with any vegetable oil, tea;
  • second breakfast - a glass of kefir or milk;
  • lunch - borscht or soup, a slice of wholegrain bread, a serving of Greek salad with boiled chicken fillet, compote (preferably from dried fruits);
  • afternoon snack - unsweetened yogurt with wheat germ or low-fat cottage cheese;
  • dinner - boiled, stewed or roasted fish or beef allowed.

In principle, you can combine products yourself (with the exception of the prohibited ones), but at the same time controlling their compliance with the allowed caloric intake.

Your own menu for a week of ketogenic diet should consist of the following products:

  • beef, pork, veal, rabbit, lamb, game, chicken, turkey, duck and quail;
  • all types of fish, especially fatty fish (herring, tuna, salmon, salmon, trout);
  • mussels, crabs, shrimp;
  • chicken and quail eggs;
  • all types of nuts (especially walnuts, almonds, hazelnuts, peanuts, pistachios, pine nuts);
  • kefir, curd, milk, sour cream, cheese, cream, yogurt and other low-fat or non-fat dairy products, but without flavorings, colorings, sugar and fruit additives;
  • a small amount of non-starchy vegetables, leafy lettuce and unsweetened fruits (preferably citrus fruits).

Cereals, beets and bread should be limited as much as possible, and grapes, bananas, carrots, pasta, potatoes, sugar and products with it, sweets, confectionery and alcohol should be completely excluded.

Drinking during the keto diet is allowed water (purified, still, boiled), all types of tea, coffee, fruit, vegetable and berry juices, jams, herbal decoctions and infusions.