The keto diet is one of the most common nutritional programs in bodybuilding.
You can use its principles not only for active sports, but also for weight loss.The diet involves several important rules and contraindications.If the recommendations are not followed, its effectiveness may decrease.Following the principles of a ketogenic nutrition program allows you to achieve impressive results and radically transform your body.
The ketogenic (or keto) diet is based on a low-carb diet, with moderate protein and increased fat.This nuance allows you not to accumulate fatty deposits when eating food, but to convert fats into the body's main source of energy.The name of the diet is due to the main process that occurs when joining it.When the amount of carbohydrates consumed decreases, the human body begins to produce an analogue of glucose - ketones, in the formation of which subcutaneous fat actively participates.
Basic principles
The basic principle of the keto diet is to maintain a certain ratio of proteins, fats and carbohydrates in the diet.When creating a menu, you can adhere to several options for their proportions, but the main nuance is to increase the amount of fatty foods.Sugar in any form is excluded from the diet.The duration of the diet can be limited to one or two weeks, but can reach several months.It is recommended to start a weight loss program of minimum duration.
Basic principles of the nutritional program:
- the diet should contain 0% sugar, 5% green vegetables, 65% fat and 30% protein (you can follow a different proportion - 20% protein and 75% fat);
- special attention should be paid to maintaining a drinking regime (the body should receive at least two liters of fluid per day);
- fasting should be completely excluded (meals should be served at least five times a day, it is recommended to eat at the same time every day);
- You can increase the effectiveness of your nutritional program through regular physical activity (it is enough to do basic exercises, but you need to do them daily).
Authorized and prohibited products
A feature of the ketogenic diet is the need to consume foods high in fat.This rule applies to meat, fish and dairy products.The list of authorized products is varied.Most of them are prohibited by other weight loss programs.When creating a menu, it is important to take into account the recommended ratio of carbohydrates and fats.
Foods allowed on the keto diet:
- beef;
- poultry meat;
- pork;
- seafood;
- fish;
- eggs;
- butter;
- Sour cream;
- milk;
- cream;
- fermented milk products;
- green vegetables;
- fresh herbs;
- berries;
- nut;
- vegetable oil and olive oil.
The main no-no of the keto diet is sugar.It cannot be used in any form.All types of sweets, chocolates, sweet pastries and confectionery are prohibited.Fruits containing sugar should not be included in the diet.If you want to eat sweets, you can replace these products with dried fruits and diet bars, but this should be done as rarely as possible.
Foods prohibited on the keto diet:
- potatoes;
- semi-finished products;
- rice;
- pasta;
- margarine;
- sugar;
- candy;
- bread;
- sweet pastries;
- grapes;
- tangerines;
- mango;
- bananas;
- carrot;
- beet;
- beer;
- soft drinks.
Are there any disadvantages and contraindications?
Side effects of the keto diet may include fatigue, impaired carbohydrate metabolism, vitamin deficiencies, increased blood cholesterol levels, and some problems with the functioning of the digestive system.
Such a nutritional program can be harmful if there are contraindications to its adherence or if it is used for an excessively long period.
The following conditions are contraindications to following the nutritional program:
- diabetes mellitus;
- chronic liver and kidney diseases;
- severe disruption of the digestive system;
- pathologies associated with the functioning of the heart and the state of blood vessels;
- period of pregnancy and breastfeeding.
Delicious recipes
From products allowed by the keto diet, you can prepare many dishes that, at first glance, seem completely non-dietary.If you look at their composition, it will fully comply with the principles of the diet program.It is recommended to use any type of oil for dressing salads, and when choosing meat or fish, preference is given to fatty varieties.
Turkey Rolls:
- Cream cheese should be melted and beaten with a mixer (250 g).
- Peel the avocado and mash the pulp with a fork.
- Mix the avocado pulp with the cheese and beat again with a blender.
- Cut the green peppers and cucumbers into strips.
- Cut the pre-boiled turkey fillet into wide strips.
- Place the pepper, cucumber, avocado and cheese mixture on the turkey and wrap it in a roll.
Salmon with herbs:
- Combine soy sauce, sesame oil, and herbs in a bowl;you can choose the proportions of the ingredients (basil, thyme, rosemary, oregano, tarragon) yourself.
- Place the fish in an ovenproof bag and pour the herb marinade over it.
- Before cooking, it is recommended to cool the workpiece in the refrigerator for an hour.
- Cover the baking dish with foil and arrange the marinated fish (after removing it from the bag).
- Bake the fish in the oven at 180 degrees for fifteen minutes.
- Separately, brown the chopped onion.
- Sprinkle the fried onions over the fish and place a lemon wedge on top.
- Return the dough to the oven and bake for another ten minutes.
Bacon, spinach and cheese salad:
- It is recommended to use blue cheese for the dish, but if it is not available, you can replace it with any other variety.
- Fry thin strips of bacon.
- Cut the red onion into rings.
- The cheese can be cut into cubes or grated.
- Place fresh spinach leaves, bacon, cheese and onion on a plate.
- You can use olive or vegetable oil as a dressing.
Doctors' opinions
Experts confirm the effectiveness of the keto diet for weight loss, but strongly recommend paying attention to possible side effects.The negative impact of a low-carbohydrate nutrition program on the body can only be avoided by following all its principles.If there are contraindications, experiments should under no circumstances be carried out.Otherwise, existing pathologies may worsen and the diet will do more harm than good.
Based on the opinions of doctors, the following conclusions can be drawn:
- the advantage of the keto diet is the elimination of the feeling of hunger due to the consumption of protein and fatty foods (the nutritional program does not cause psychological discomfort in people who are losing weight or in athletes);
- a consequence of the keto diet may be a lack of vitamins in the body (to avoid this effect, it is important to take vitamin complexes while following the nutritional program);
- diet can cause glucose deficiency in the body (the reaction of internal systems to such a factor is unpredictable and depends on individual characteristics);
- if you follow all the rules of the diet and its duration, the risk of harm to the body is reduced to a minimum;
- When dieting, it is important to replenish fiber levels (otherwise problems with the digestive system may occur).
Reviews of those who lose weight
Many positive reviews about the keto diet confirm its effectiveness and relevance.Weight loss programs in most cases are associated with severe dietary restrictions, the need for constant exercise and a regular feeling of hunger.
The keto diet is distinguished by the presence of hearty dishes on the menu, physical activity can be minimal, and fasting is completely eliminated.Before starting such a nutritional program, it is recommended to undergo an examination to find out the condition of the heart, digestive system and liver.If pathologies are identified, they must first be treated.
Thanks to the keto diet, I managed to lose 8 kg of excess weight.I changed my diet in two steps.At first I followed the diet for a week, and a month later I repeated the nutritional program, but increased its duration to a month.
I was especially pleased with the fact that during this period the feeling of hunger did not arise even once, and from the permitted products you can prepare a large number of delicious and original dishes.
I didn't believe in the effectiveness of the keto diet until I decided to try it myself.Previously, I couldn't believe that eating fatty foods could help with weight loss.Having understood the nuances, I changed my mind.
Thanks to the keto diet, I managed to lose almost 12 kg in just a month and a half.The first few weeks I didn't do any sports, then I joined the gym.I attended training twice a week.From now on, I continue to follow a diet periodically to maintain the results obtained.
Due to a sedentary lifestyle, fatty deposits began to appear in the abdominal area.The weight gain was not critical, but it was starting to cause discomfort.I've been hearing about the keto diet for a long time.Several of my friends have tried this program.
They do not engage in active sports, but they got rid of excess weight in a short time.I have been on the diet for a little over a month.Along with the change in diet, I started running in the morning, pumping up my abs, and doing push-ups.The result is minus 9 kg.And I wasn't hungry at all.