Unusual keto diets that both men and women love

keto diet food

A ketogenic diet (keto) is a diet in which only low-carb foods, moderate amounts of protein, and lots of fatty foods are present.

Losing weight this way is optimal for those who are serious about getting involved in exercise, but even if a person is simply trying to shed excess pounds, it will help him avoid weakness, apathy, and lethargy.

Interestingly, this diet is allowed even with a diagnosis of type 2 diabetes, although the disease is a contraindication to any other limited menu.

The essence of the ketogenic diet: The body reaches a state called ketosis, the evolutionary meaning of which is to survive carbohydrate starvation. For those who are losing weight, this is an opportunity to lose body fat, dry out and find a beautiful body of relief.

Basic principles of diet

This diet gets its name from ketone bodies, which are formed in the body only under certain conditions. These bodies are the result of steatosis, the process by which fat cells enter the bloodstream. There, they are actively used as an energy source because too few carbohydrates enter the body with food.

The basic principle of the ketogenic diet is to create a caloric deficit by limiting or excluding carbohydrate foods from the menu. Proteins and fats partially replace energy sources, but apparently not enough to sustain normal, stable life throughout the body, so fat deposits are used.

The difference between the ketogenic diet and other weight loss diets is that the menu contains a lot of fat, not animal, but vegetable fats, which are found in foods rich in polyunsaturated acids.

Pros and cons of the ketogenic diet

The type of dietary food considered has the following advantages:

  • Weight loss happens quickly and efficiently - it is not the fluid that leaves the body, but the divided fat;
  • Getting rid of fat deposits, one manages to maintain the elasticity and strength of muscle tissue;
  • Absence of hunger and desire to eat harmful food, which has a positive effect on the state of the psycho-emotional background;
  • No need to keep counting calories.

The ketogenic diet is not unique, so there are some disadvantages:

  • Can not be observed for a long time, because the entry of too much protein and fat into the body with few carbohydrates can cause problems in the working of internal organs and systems;
  • During weight loss, lack of vitamins and fiber. what can cause intestinal and immune system dysfunction;
  • A lack of carbohydrates can negatively affect a person's mental abilities, so the ketogenic diet is not recommended for those who are forced to engage in constant and intense mental work due to the nature of their occupation.

Additionally, while following a ketogenic diet, people who lose weight may experience lethargy, rapid fatigue, apathy -- a state in which work activities also "sink. "

Contraindications

There are actually many:

  • Inflammatory, infectious kidney disease and stones in the pelvis and calyx of the paired organ;
  • liver function problems - eg, already progressive liver disease (a pathological condition in which the cells of an organ are surrounded by fat cells);
  • torsion or curvature of the gallbladder, stones, bile duct obstruction;
  • pregnancy and breastfeeding;
  • The body does not respond adequately to animal protein.

The authors of The Weight Loss Method himself recommend that you get checked out by a therapist or consult your family doctor before following a ketogenic diet. Perhaps, the condition hidden in the body will become a contraindication to this weight loss.

Whitelist and Blacklist Products

Yes, dieters should completely exclude carbohydrates, but in order not to look for information about the ingredients of a particular dish before each meal, just remember two lists.

The whitelist allows use throughout the ketogenic diet for weight loss:

  • Any meat, including pork, but low in lard/fat;
  • chicken and quail eggs;
  • Fatty fish (salmon, tuna, salmon, herring, etc. ) and all seafood;
  • Whole milk, but very little fat - up to 1. 5%;
  • any nuts, including hazelnuts, walnuts, and almonds;
  • Oranges and green apples, rarely grapefruit;
  • Small amounts of fresh vegetables, but low in starch, that is, potatoes, corn, and all beans excepted;
  • Fermented dairy products that are low in fat and have no added flavors or colors.

In principle, such an extensive list of "white" products allows you to create a completely varied and satisfying menu for every day. But you need to know which products are strictly prohibited:

  • potatoes and absolutely all grains;
  • chocolate and banana;
  • Pastries (butter and non-butter) and grapes;
  • Bread and sugar.

There is one caveat you need to consider when writing your weight loss menu - you can eat carbohydrates up to 50 grams per day.

Men's and women's adaptation to the new diet

A striking feature of the ketogenic diet is that it takes a considerable amount of time for the body to adapt to the new diet. And, as a rule, it lasts at least a week for men and 5 days for women. The easiest days to fit in are considered days 1 and 2, during which the body burns the carbohydrates it entered before weight loss to get the energy it needs.

The hardest days are considered to be 3 - 5: There are no longer any carbohydrate reserves, so the processing of protein into glucose begins. Since the body has not yet adapted, it may start taking protein from the muscle tissue, so the dieter will experience weakness and even muscle pain.

The entire ketogenic diet lasts up to 3 weeks, and the hardest is the first 7 days, because the body's function will be fully restored on the 8th day and the process of burning fat will begin.

Sample menu of the week

Since a fairly diverse menu can be made from the allowed products, it's worth looking at examples for at least a day:

  • Morning - omelet with three eggs with cream or scrambled eggs + 2 slices of cheese toast + ½ grapefruit + unsweetened tea;
  • Lunch - boiled chicken breast with arugula or caesar salad without croutons and sauce + coffee without sugar;
  • Evening - grilled trout with onion or fennel fruit + mineral water.
Vegetable Chicken Tenderloin for Ketogenic Diet

You can use nuts, cottage cheese, kefir, natural yogurt as a snack between meals on the keto diet.

Keto Diet Recipes

You can prepare a delicious and suitable salad:

  • boiled shrimp + arugula + boiled egg + olive oil with a few drops of lemon;
  • tomatoes + cucumbers + soft cheese (eg Adyghe cheese) + vegetable oil;
  • Shrimp, mussels, octopus and squid are boiled and fried in butter + sprinkled with apple cider vinegar.

If we are talking about hot dishes, the following foods are suitable for a ketogenic diet:

  • Foil grilled fish - can be salmon, trout or mackerel. Just add dill, a few slices of lemon and salt and pepper.
  • Roast with onion and fennel fruit - fold everything into a baking sheet/mold, pour in heavy cream and simmer for an hour in the oven or on the stove. This dish is best served with fresh cucumber or arugula leaves.
  • You can make a casserole with cottage cheese and eggs, or make a fluffy omelet in the oven. In the first case you need to mix 1kg of cottage cheese with 5 eggs, put it in a mould, pour everything on top and bake on medium heat for 20 - 30 minutes. And omelets are easier to prepare: you need to mix the eggs and milk in equal parts by volume, salt and pour into a mold. After 15 minutes in the oven, the mixture is ready for a hot meal for dinner or lunch.
Ketogenic Diet Casserole

expected results

Weight loss will be "grand"! According to the reviews of those who have already lost weight on the ketogenic diet, it is possible to lose 7-12 kg in a full 3 weeks. In this case, the muscles are not affected and the body becomes tight and slim. The only thing that needs to be done to get this effect is to strictly adhere to the weight loss method and exercise rules under consideration.

The ketogenic diet is considered very aggressive and difficult for the body, so in the presence of chronic medical conditions, it cannot be undertaken without first consulting a therapist or attending physician. Such a weight loss process is performed no more than 1 time in six months, and you need to be very careful to leave the diet - add 30 grams of carbohydrates per day.

Losing weight on a no-carb diet (keto) will definitely work, but only if you take a responsible approach to preparing your body and follow the recommendations on the menu. Exercising will help support the muscles and prevent them from weakening and becoming flabby.