Ketogenic diet for beginners: characteristics, orientation, menu development and contraindications

General principles of the ketogenic diet for weight loss

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

What's so special about the ketogenic diet?

The essence of the ketogenic diet is very simple: get energy not from glucose, but from fat. This diet refers to low carbohydrates, the approximate distribution of BJU per day, it looks like this: fat - 70%, protein - 22%, carbohydrates - 8%.

Initially, this type of nutrition was developed as a tool in the fight against diseases such as epilepsy, diabetes, oncology and others, and for the rehabilitation period after operations. Therefore, the ketogenic diet is relatively safe, because the diet you follow is the most natural way to eat for us (remember our ancestors: they were all athletic, active and energetic). Everything started to change when carbohydrates were introduced into the diet, and it is best to keep quiet about the amount of sugar we eat now.

Who is the ketogenic diet for?

The ketogenic diet will be relevant for those who want to lose weight, but without physical activity in the gym; you want to keep your muscles in shape without developing them; loves fatty foods (but no! and not bacon fries); engages in sports with a predominance of aerobic activity and strength training, but with minimal weight.

Advantages of the ketogenic diet

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

What foods can you eat?

What foods can you eat on a ketogenic diet

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

Menu example:

  • breakfast - omelette / salad with poultry and vegetables / scrambled eggs with bacon / boiled eggs and vegetable salad with turkey;
  • lunch - meat or chicken broth, meat and vegetables / soup with mushroom puree and cutlets (fish or meat) / chicken and meat broth with roasted vegetables;
  • snack - nuts / avocado with sesame seeds;
  • dinner - salad with pate and vegetables / baked meat with vegetables / baked pumpkin and fish pancakes

Possible complexities of the ketogenic diet

When following this diet, it is necessary to almost completely eliminate foods containing carbohydrates: 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 decay in the early stages, it is allowed to use a small amount of berries (about 100 g) with a low glycemic index: gooseberries, gooseberries, blueberries. The amount of carbohydrates in the ketogenic diet program is reduced to an average of 50 grams per day. It is mainly green vegetables: zucchini, eggplant, celery, broccoli.

The ketogenic diet is not about losing weight quickly! You need to enter it correctly and exit correctly.

the pros and cons of the ketogenic diet for weight loss

After eating muffins, sugary and carb-rich foods, it is very difficult to switch to a ketogenic diet and start eating fat right away; This is a lot of stress on the body and increases the risk of breakdowns. If the collapse occurs after the ketogenic diet, the weight will return, so it is not suitable for people who are not ready for it.

Before switching to a ketogenic diet, it is recommended to eliminate sweets and all fast and simple carbohydrates from your diet. You should try to stay at least a month on cereals and proteins, while increasing the intake of fats in the diet, that is, a gradual decrease in carbohydrates in the diet with an equivalent increase in fats, while staying within the daily intake ofcalories. You can't start a ketogenic diet abruptly and you just can't end it abruptly - this is very important!

Cons of the ketogenic diet

The disadvantages of the ketogenic diet are that it is difficult to carry out, you need to be properly prepared for it, start a gradual decrease in carbohydrates, and not forget about the correct exit. During the first two weeks, there is a high risk of relapse, which can lead to rapid weight gain.

For whom ketogenic is contraindicated

Keto is gaining more and more popularity both in our country and abroad, however, like any other diet, it has limitations. This rather tough 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, undergo an examination. This type of diet is not recommended for pregnant and lactating women.

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