Keto diet for beginners: characteristics, orientation, menu elaboration and contraindications

general principles of the ketone diet for weight loss

"Fashion is cyclical" - this phrase perfectly characterizes not only the sphere of fashion or beauty, but also touches on the topic of healthy lifestyle and proper nutrition. The diets that were developed in 776 BC are now gaining momentum and being advertised again by famous models and celebrities. Among them is the keto diet, which has become incredibly popular in the past two years. However, like any power supply system, it has its own nuances.

What's special about the ketogenic diet

The essence of the ketone diet is very simple - to obtain energy not from glucose, but from fat. This diet refers to low carbohydrate content, the approximate distribution of BJU per day, looks like this: fats - 70%, proteins - 22%, carbohydrates - 8%.

Initially, this type of nutrition was developed as a tool to combat diseases such as epilepsy, diabetes, oncology and others, and for the post-operative rehabilitation period. Therefore, the ketone diet is relatively safe, because the diet you follow is the most natural way of eating for us (remember our ancestors: they were all athletic, active and energetic). Everything started to change when carbohydrates were introduced to the diet, and it is better to just keep silent about the amount of sugar we eat now.

Who is the ketone diet for?

The ketogenic diet will be relevant for those who want to lose weight, but without physical activity at the gym; want to maintain muscle shape without building muscle; loves fatty foods (but right! And not bacon fries); enters sports with a predominance of aerobic activity and strength training, but with minimal weight.

Keto Diet Professionals

  • The advantage of this food system is that it is very satisfactory, unlike carbohydrate diets, and you only need three meals. The feeling of hunger almost never occurs. Fat saturates much better and, most importantly, for a longer period than carbohydrates.
  • You did not have blood sugar spikes.
  • You will notice an improvement in your mood, also due to weight loss.
  • The skin is clear, the number of acne is reduced.
  • The risk of heart disease and high blood pressure is minimized.
  • Facilitates the symptoms of Alzheimer's disease. Reduces the onset of Parkinson's symptoms.
  • This type of nutrition is a good support in the treatment of cancer.

What foods can you eat?

what foods you can eat on a ketone diet

Your diet should include fatty fish, meat and poultry, high-fat cottage cheese, vegetable oil, cheese, nuts, avocado, mushrooms, eggs. And with all this, it is imperative to introduce vegetables, herbs, fruits and berries into the diet, but not all types. Vegetables and fruits with starch are excluded (especially for people with diabetes), as well as products based on flour, caffeine, alcohol, packaged juices and sugary drinks.

Example menu:

  • breakfast - omelet / salad with poultry and vegetables / scrambled eggs with bacon / boiled eggs and vegetable salad with turkey;
  • lunch - beef or chicken broth, meat and vegetables / mushroom soup and chops (fish or meat) / chicken and meat broth with grilled vegetables;
  • snack - nuts / avocado with sesame seeds;
  • dinner - pâté and vegetable salad / roasted meat with vegetables / roasted fish and pumpkin pancakes.

Possible complexities of the ketone diet

When following this diet, it is necessary to remove carbohydrate-containing foods almost completely from the diet: sweets, fruits, cereals, potatoes, carrots, beets. The difficulty is that during the restructuring of the body to use another source of energy, you will have to overcome the dependence on carbohydrates, which manifests itself in an unbridled desire for sweets. In order not to decompose in the first stages, you can use a small amount of berries (about 100 g) with a low glycemic index: currants, currants, blueberries. The amount of carbohydrates in the ketogenic diet program is reduced to an average of 50 grams per day. These are mainly green vegetables: zucchini, eggplant, celery, broccoli.

The ketone diet does not mean losing weight quickly! It is necessary to enter and exit correctly.

the pros and cons of the keto diet for weight loss

After eating rolls, sugary and high-carbohydrate foods, it is very difficult to switch to a ketone diet and start eating fats immediately - this is very stressful for the body and increases the risk of breakdowns. If the break occurs after the ketone diet, the weight will return, so it is not suitable for people who are not prepared for it.

Before switching to a ketone diet, it is recommended to remove sweets and all simple and fast carbohydrates from the diet. You need to try to stay at least a month on cereals and proteins, while increasing the dietary fat intake, that is, a gradual decrease in dietary carbohydrates with an equivalent increase in fat, staying within the daily caloric intake. You cannot start a ketone diet abruptly and you simply cannot end it abruptly, this is very important!

Cons of the ketogenic diet

The disadvantages of the ketone diet are that it is difficult to do, you must be well prepared for it, start a gradual decrease in carbohydrates and not forget the right way out. During the first two weeks, there is a high risk of relapse, which can lead to rapid weight gain.

For whom keto is contraindicated

Keto is gaining more and more popularity in our country and abroad, however, like any other diet, it has limitations. This very difficult weight loss program is contraindicated in diseases of the cardiovascular system and digestive organs. Before proceeding with its implementation, it is necessary to consult a doctor and, if necessary, do an examination. This type of diet is not recommended for pregnant or nursing women.

The ketone diet should not be chosen for people with serious problems and illnesses such as diabetes, heart disease and diseases of the liver and pancreas; high cholesterol is also a limiting factor. If older people have many chronic illnesses, as is usually the case with age, the ketone diet is contraindicated. This program is mainly suitable for healthy people.