How to lose weight once and for all with the keto diet - reviews and results

Keto diet food

The ketogenic diet, after it became known to the public, immediately attracted attention and became a favorite among show business stars. Doctors, nutritionists, doctors and athletes have not yet agreed on its efficacy and effectiveness, but the number of adherents of this diet is growing every year.

What is the keto diet?

The keto dietis ​​a low carb diet high in fat and moderate in protein.

Nutritional intake of the daily diet is divided as follows:

  • up to 10% carbohydrates;
  • 50-60% fat;
  • 30-40% protein.

Due to the low content of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies. The latter enters the brain and serves as an energy source instead of glucose. This process is called ketosis, hence the name of the diet.

The essence of the keto diet

The peculiarity of the diet insists on the absolute exclusion of fast-digesting carbohydrates and most of the complex as well as beverages containing caffeine. The diet is based on fatty meats and saturated fats.

This eating style introduces the body to a state of stress where acetone (ketone bodies) are produced dynamically. The latter again helps to suppress the appetite. In ketosis, the body is forced to rebuild to burn the subcutaneous fat layer.

Originally, this diet was not intended to combat obesity. It was thought that it would be an excellent aid for the treatment of certain diseases and rehabilitation in the postoperative period.

Basic Principles

It is suitable for those who want to quickly lose a few feelings of subcutaneous fat, for athletes striving for an emergency body, and it is also used for the rehabilitation of patients with epilepsy and oncology. This nutritional technique is a rather complex and delicate process.

It is based on the following principles:

  • reduce the amount of carbohydrates consumed to a minimum
  • strict control of sugar and starch entering the body;
  • maintaining the drinking balance
  • moderate physical activity
  • maintaining the percentage of fat in the daily diet of 60%;
  • the ratio of protein to fat 1: 2;
  • smooth entry and exit from the diet.

Basic Rules

Based on the above principles, the basic rules are formed logically, according to which it is necessary to change the lifestyle so that adherence to the keto diet is not a thoughtless and uncontrolled process that can significantly aggravate the condition of the body.

So diet rules:

  • The reduction in the amount of carbohydrates in the daily diet occurs in the first 8-14 days.
  • The number of main meals is at least 5 a day, but 7 is already a lot.
  • You should eat every 3, 5-4 hours.
  • Keep track of the part - it should be small.
  • It is advisable to avoid snacking between "sanctioned" meals.
  • The effect of diet comes only with strict adherence to it.
  • It is necessary to increase the amount of clean water consumed up to 3 liters per day.
  • For individuals who wish to adhere to this method of nutrition without medical indications, a specialist consultation is required.
  • Do not worry about the amount of lipids in the daily menu - with this eating style, they are the main source of energy for the human body.
  • The intensity of physical activity should not be too high.
  • To get into ketosis as quickly as possible, some people train fasting. Such a radical method is possible, but only if there are no contraindications and a completely healthy and strong organism.

The diet on a keto diet means avoiding certain foods and "leaning" heavily on others. To better control and calculate the amount of nutrients delivered, the tables below show the desirable and forbidden foods.

Approved Products

Food list of products Permissions:

  • meat products, poultry;
  • fish, shellfish;
  • sausages, mayonnaise;
  • mushrooms;
  • some types of vegetables, herbs;
  • dried fruits, nuts;
  • milk, eggs;
  • oils, fats;
  • non-alcoholic beverages.

Prohibited Products

When a ketogenic diet is strictly forbidden:

  • starchy vegetables;
  • pasta and bakery products, flour;
  • korn;
  • confectionery;
  • some types of fruit and juice;
  • sodas and caffeinated beverages;
  • sweet milk and alcoholic beverages.

Diet for initiating and maintaining ketosis

The diet for the ketogenic diet

The essence of the ketogenic diet is, as previously mentioned, that the body replaces glycolysis with lipolysis. In short, it "shifts" from the breakdown of carbohydrates to the breakdown of fat. This process is called ketosis.

When the amount of carbohydrates consumed per day reaches at least 50 g, the formation of ketones begins. From this moment, the body begins to draw energy from fat cells, respectively, the process of losing weight begins.

Ketosis is not entered immediately. It takes the body almost a week to switch to the desired lipolysis.

This happens in four phases:

  • Step 1. Unconditional consumption of glucose.Within half a day of the last meal produced, the body consumes glucose.
  • Step 2. Glycogen treatment.After glucose, the body moves to stores glycogen from the liver and muscles. It takes almost 48 hours.
  • Step 3. Processing of fats and proteins.When the body has run out of carbohydrates from which energy has returned, it switches to the synthesis of muscle fibers and fatty acids. This is the most difficult step on the road to ketone formation.
  • Step 4. Fat Consumption.The ketosis itself. When the body is used to a minimum of carbohydrates, and the process of burning protein becomes slower, then the consumption of fatty acids begins.

Diet for active fat burning and consequent maintenance of ketosis is based on the principle of the absolute benefit of fat in the menu.

Percentage:

  • fats - from 60 to 75%;
  • proteins - from 25 to 35%;
  • Carbohydrates - up to 10%.

Remember thatshould not stop counting calories.The keto diet, like other nutritional practices, requires nutrient control. Especially if the goal of observing it is to lose weight.

To calculate the required amount of nutrients perday you can use a simple calculation: 1 g of protein per. kg body weight, and carbohydrates and fats are allocated in percent.

For example, if a person weighs 80 kg, 80 g of protein, 300 g of lipids and 20 g of charcoal a day are needed. If weakness is felt during the transition period (first week), you can increase the number of grams of the last nutrient, but not more than 50 units.

There is no fundamental gender difference in the formulation of the right diet. Basically, if you do not take into account the type of keto diet, the menu of women and men varies in the amount of protein consumed. For men, more nutrients are needed to maintain muscle mass.

Example of weekly keto diet menu

For men

An approximate budget menu for men looks like this:

Day Meal
1 First:omelet - 80 g, beef chops - 120 g, tea - 120 g

Second:chicken breast - 130 g, vegetable salad - 130 g, jelly -230 g

Third:cottage cheese - 160 g

Fourth:baked fish with herbs - 120 g, brown rice - 80 g, tea - 200 g

Fifth:protein shake - 200 g

2 First:brown rice pudding - 160 g, toast, tea - 120 g

Other:meat borscht - 240 g, chicken zrazy - 80 g, cabbage salad -80 g, jelly - 150 g

Third: protein shake - 300 g

Fourth:seafood salad - 180 g, toast with cheese - 70 g, tea - 200 g

Fifth:casein

3 First:scrambled eggs with ham - 150 g, croutons - 15 g, tea - 120 g

Other:chicken soup - 180 g, beef medals - 90 g, vegetable salad - 140 g, tea - 180 g

Third:cheese - 80 g

Fourth:oven-baked mushrooms - 120 g, vegetable salad - 150 g, tea - 200 g

Fifth:unsweetened kefir - 230 g

4 First:steamed fish cakes - 160 g, vegetable salad - 130 g, tea - 120 g

Other:borscht - 270 g, meat salad - 110 g, jelly- 100 g

Third:omelette - 120 g

Fourth:red fish - 110 g, bowl of cheese - 60 g, tea - 200 g

Fifth:protein shake - 250 g

5 First:boiled eggs - 3 pcs., baked fillet - 120 g, vegetable salad - 110 g, tea - 120 g

Other:puree soup - 260g, meat salad - 130 g, jelly - 200 g

Third:rosehip tincture - 250 g, shelling - 20 g

Fourth:baked fish - 180 g, vegetable salad - 120 g, tea - 200 g

Fifth:casein

6 First:omelet - 120 g, cottage cheese - 110 g, tea - 120 g

Other:fish soup - 260 g, vegetable salad - 130 g, chicken chops - 80 g, tea - 200 g

Third:green apple puree - 70 g

Fourth:seafood salad - 160 g, boiled chicken - 110 g, tea - 200 g

Fifth:protein shake - 200 g

7 First:stew with mushrooms - 180 g, crouton - 10 g, tea - 200 g

Second:chicken soup - 160 g, beef chops - 160 g, vegetable salad - 80 g, jelly - 200 g

Third:cottage cheese - 80 g

Fourth:boiled fish - 130 g, vegetable salad - 110 g, tea - 200 g

Fifth:unsweetened kefir - 180 g

For women

Women's Sample Menu:

Day Meal
1 First:omelet - 130 g, meat salad - 130 g, tea - 120 g

Other:meat soup - 210 g, stewed brown rice with vegetables - 180g

Third:cheese - 60 g

Fourth:baked fish - 150 g, tea - 220 g

Fifth:fermented baked milk - 250 g

2 First:fish chops - 80 g, bowl of ham - 75 g, rosehip tea - 130 g

Other:borscht - 200 g, fish chops - 75 g, meat salad - 125 g

Third:avocado - 50 g

Fourth:beef recipe - 180 g, tea - 220 g

Fifth:unsweetened kefir - 230 g

3 First:scrambled eggs with ham - 80 g, salad with cucumber and eggs - 120 g, tea - 120 g

Other:poultry soup - 210 g, rabbit chop- 110 g, fresh vegetables - 80 g

Third:omelet - 160 g

Fourth:baked fish - 90 g, squash potato pancakes - 130 g, jelly - 150 g

Fifth:kefir - 230 g

4 First:boiled eggs - 3 pcs., meat salad - 160 g, nuts - 30 g

Other:fish soup - 230 g, meat medallions - 80 g, vegetable salad - 110 g

Third:cheese - 60 g

Fourth:beef spatula - 60 g, cucumber salad - 120 g, tea - 220 g

Fifth:fermented baked milk - 250 g

5 First:turkey fillet - 120 g, meat salad - 110 g, green tea - 120 g

Other:vegetable puree soup - 170 g, baked fish with brown rice- 170 g

Third:nuts –30 g

Fourth:mushrooms fried with ham and vegetables - 230 g, tea - 220 g

Fifth:green tea - 220 g

6 First:cottage cheese - 130 g, rosehip tea - 130 g

Other:chicken broth - 130 g, pork chops in cheesecake - 120 g

Third:avocado - 50 g

Fourth:sausages, ham, tea - 220 g

Fifth:kefir - 230 g

7 First:omelet - 120 g, vegetable salad - 100 g, green tea - 120 g

Other:mushroom soup with meat - 160 g, fried fish - 80g, vegetable salad - 100 g

Third:cheese - 80 g

Fourth:cabbage rolls - 180 g, tea - 220 g

Fifth:green tea - 200 g

Recipes

This type of diet is not "hungry", so it is not difficult to choose and combine dishes. Here are some recipes that are easy enough to prepare and are still in ketosis.

Special Keto Bread

Ingredients:

  • eggs - 3 squirrels;
  • Almond flour - 0, 25 cups
  • water - 0, 25 cups;
  • chopped plantain - 50 g;
  • baking powder - 10 g;
  • apple cider vinegar - 10 g;
  • sea salt - 5 g;
  • sesame seeds (optional).

Cooking Progress:

Keto bread
  • mix flour, plantain and baking powder;
  • boil water, pour into a bowl with dry ingredients;
  • add proteins and vinegar;
  • mix the mass with a mixer for 2-3 minutes until it becomes suitable for sculpting;
  • to form future bread in any form;
  • place them on a greased baking sheet;
  • sprinkle sesame seeds on top and place in the oven;
  • Bake at 200 degrees on the bottom shelf for about an hour;
  • readiness is determined by knocking on the bottom of the loaf;
  • the finished bread emits an "empty" sound.

Salmon baked with asparagus

Ingredients:

  • salmon (fillet) - 1000 g;
  • asparagus - 130 g;
  • mushrooms - 250 g;
  • onion - 40 g;
  • garlic - 3 fats;
  • soy sauce - 300 ml;
  • sesame oil - 10 g;
  • butter - 20 g;
  • basil - 3 years

Cooking Progress:

  • mix soy sauce, basil and garlic;
  • cut the fish fillet into pieces, place in an airtight bag, pour the resulting sauce with spices over;
  • and marinate in the fridge for 60 minutes;
  • preheat the oven to 180 degrees;
  • after the time has elapsed, place a baking sheet covered with foil with fish and asparagus in the oven;
  • cook for 20 minutes;
  • during this time, fry mushrooms and onions in a saucepan;
  • then pour this mixture on the boiling fish;
  • Bake for another 10 minutes.

Chicken stew with cheese and olives

Ingredients:

  • chicken (breasts) - 700 g;
  • pesto sauce - 90 g;
  • cream (whipped) - 400 ml;
  • olives (pickled) - 200 g;
  • feta cheese - 250 g;
  • garlic -1 wedge;
  • oil for frying;
  • greener;
  • oil (olives) - 40 g;
  • salt (sea) - 10 g.

Progress in cooking:

Chicken stew with olives
  • rinse the meat, cut it into pieces, salt;
  • rose on both sides until golden brown;
  • mix cream and pesto in a bowl;
  • put the chicken in the baking tray;
  • top with chopped garlic, olives and cheese;
  • Pour cream sauce over;
  • Bake in the oven at 200 degrees for half an hour;
  • when the edges of the bowl become sandy, you can take it out - the pan is ready.

Roast beef

Ingredients:

  • beef - 2 pieces, boned;
  • onion - 1 pc.
  • garlic - 1 wedge;
  • tomato - 2 pcs. ;
  • vinegar (apple cider) - 50 g;
  • oil (olives) –30 g;
  • ground ginger - 7 g;
  • salt (sea) - 2 g.

Cooking Progress:

  • rinse the meat, making low surfaces on top of the steaks;
  • peel onions, cut into small cubes;
  • Chop diced tomatoes;
  • in a preheated frying pan greased with olive oil, place the steaks;
  • brown on both sides over medium heat;
  • then add tomato cubes, onion and crushed garlic to the meat;
  • rose, stirring occasionally for 5-7 minutes;
  • put ginger in a separate bowl, add salt, pour vinegar;
  • add the resulting sauce to the meat, mix;
  • set fire to minimum intensity;
  • cook under a closed lid until the liquid evaporates;
  • Sprinkle with herbs when serving.

Effectiveness of the Keto Diet

As already mentioned, there is no consensus on the effectiveness of this nutritional method. The keto diet is controversial. It has contraindications, advantages and disadvantages. Not suitable for everyone.

But one thing is for sure - subject to the relevant rules and principles of nutrition, a person who adheres to a ketogenic diet, "condemned" to lose 1 to 3 kg of weight per day. week. It is widely used by celebrities to get rid of extra inches, athletes to create an emergency body, and it is also prescribed for certain diseases.

To increase the effectiveness of the diet, it is recommended to adhere to some rules:

Vitamins
  • Choose a complex of vitamins and mineralsto support the body.
  • It is mandatory to undergo a medical examinationto ensure that there are no contraindications to this eating style. The ketogenic diet requires "iron" health except in some cases.
  • Carefully analyze the possibility of withdrawal from certain products.If it is not possible to limit yourself, for example in the consumption of bread or pasta, it is better to choose another nutritional method so as not to introduce yourself to an even greater state of stress.
  • In the first or second week while the metabolic process is rebuilding, try not to bring the lifestyle to fanatical activityand do not plan too high physical and mental stress. When the body enters a ketotic state, it is unlikely that there will be an increase in athletic performance and mental performance.
  • It takes some time and skill to get used to cooking properly while sticking to keto.Therefore, you should try to plan your day so that there is no possibility of an "unauthorized" snack.
  • To minimize the negative effects of the diet, it is necessary to remember to include in the diet rich in fiber.They improve and normalize the digestive tract.
  • It is unlikely that the unpleasant odor of acetone can be avoided, so it is recommended to double your intake of clean water.Proper water balance is the key to effective weight loss.
  • It is just as important to maintain the electrolyte balance in the process of getting rid of unnecessary inches of body fat.Lightly salted food not only improves the taste of dishes, but also has a positive effect on well-being.

Based on the tasks (whether it is weight loss, drying, weight gain, etc. ), the required diet option is selected.

Variants

Classic (standard or basic)

  • This type is considered the most common and simplest diet.
  • It is characterized by a high fat content in the diet, intermediate protein and an extremely minimal amount of carbohydrates.
  • Recommended for people with little or no physical activity.

Targeted

  • This type involves the addition of carbohydrates to the diet, but at certain times and a certain amount.
  • The so-called carbohydrate loads occur on training days.
  • To increase endurance and intensity, carbon is consumed during training hours (before and after training).
  • On rest days, to maintain ketosis, the amount of carbohydrates is kept to a minimum (0, 5 or 1 g per kg body weight), the fat content is easily reduced so as not to exceed the calorie content of the daily diet.

Loop

  • This is the "advanced" option. This involves periodic "feeding" of carbohydrates.
  • The break between "sets" for carbohydrates depends on the goals, objectives and intensity of the workout.
  • At the same time, the weight of fat in the diet is reduced, proteins are increased and 7-10 g of charcoal per. 1 kg dead weight.
  • Download time is from 8 to 36 hours.
  • The intervals can be increased taking into account the condition of the body.
  • Recommended for people with high physical activity who feel weak due to lack of carbohydrates.

Readings

Diet shown:

  • those who want to lose weight, dry out, gain muscle mass;
  • for epilepsy;
  • for oncological diseases.

Benefits

  • This eating technique is not "hungry". The feeling of hunger is extremely rare.
  • Changing metabolism through ketosis promotes faster weight loss compared to other methods.
  • There is no clear order for the formation of the menu, the dishes are quite varied. You just have to follow the formula for nutrient intake.
  • Proven value of following a keto diet for cancer, epilepsy and other diseases.
  • Whitelisted foods with a ketogenic diet have a low glycemic index. Eating them in food has a positive therapeutic effect and helps in treating acne.
  • Very low probability of losing muscle mass along with a high percentage of subcutaneous fat burning.

Disadvantages

Along with the positive effects of following the keto diet, this technique is not without drawbacks:

  • Diet imbalance.
  • Acetone odor from the mouth, from the skin.
  • When you go into ketosis, you often feel nausea, fatigue, lethargy and concentration problems.
  • There are contraindications.
  • Frequent constipation (or other intestinal problems) due to lack of essential vegetables and fruits in the diet.

The ketogenic diet

For epilepsy

This nutritional technique was originally invented to treat epileptic seizures in adults and children.

Doctors have found that ketogens are formed during the treatment of fat in the body, and they are the ones that have the ability to reduce the frequency of seizures in children and adults with epilepsy.

As the diet is unbalanced and fatty foods can lead to liver and kidney problems, experts are skeptical of this eating style. In medical practice, there are equal numbers of positive and extremely negative results of its appointment.

The decision to use the ketogenic diet of epileptics is made only by a specialist. Treatment using the technique is carried out strictly under the supervision of a doctor!

Oncology

Studies have shown that the combination of classical therapy and a ketogenic diet reduces the risk of metastases and recurrence of diseases by 75% for people with cancer.

Unlike the patients who normally eat, adherents of the keto diet feel better, the body comes faster, and treatment has a positive trend. The state of ketosis deprives cancer cells of energy, causes them to starve, which significantly improves the effectiveness of radiation and chemotherapy.

Contraindications

As mentioned above, the keto diet has a number of contraindications.

You can not hold on to it when:

  • breastfeeding and pregnancy
  • high cholesterol levels;
  • diabetes mellitus;
  • the presence of diseases of the kidneys, gastrointestinal tract, heart;
  • porphyrias;
  • lipid digestive disorder;
  • hormonal disorders.

Results

The positive effect of this eating style is manifested in different ways according to the individual body. Depending on the type of diet chosen, there is likely to be a weight loss of 5 to 10 kg the first month.

Allowed foods on the keto diet

To save the result, follow a few simple rules:

  • To maintain the result and not get into the body in a state of stress after the end of the keto dietit is necessary to gradually go out of this diet.
  • Do not skip food that is forbidden in the diet- the risk of returning lost pounds in double volume is too high.
  • The amount of fat in the diet should be reduced slightlyand carbohydrates should be added 5 g per day.
  • With proper adherence to a ketogenic diet and a periodic medical examination, it is possible to improve not only external data by getting rid of obesity, but also radically changing the quality of life in a positive direction.

Someone has a result in the second week, while someone has to wait for up to three months. This time difference does not indicate the inefficiency of the diet - in all likelihood, an adjustment of the ratio of nutrients in the diet is necessary.