The content of the article
- What do doctors advise
- Eat more fat from the very beginning of the diet
- Do not limit calories
- Do not combine keto with other diets or fasting
- Don’t be too strict
- Sometimes the diet doesn’t work
- Tips for losing weight and results
- Drink more water and maintain electrolyte balance
- Refusing sugar helps with migraines
- Cook simple low-carb meals
- Stick to the BJU ratio
- Favorite Foods Can Be Made Low Carb
- Be sure to eat vegetables
- Keto is not just a diet, but a lifestyle change
Among women and men around the world, the keto diet is actively gaining popularity. She suggests taking healthy fats as the basis of the diet, and reducing the amount of carbohydrates to almost zero. It turns out a satisfying menu with a small calorie content. The technique is recommended not only for obesity, but also for type 2 diabetes, high cholesterol, metabolic syndrome.
What do doctors advise
Thanks to this diet, glucose from the muscles and liver “burns”, ketone bodies begin to appear. The body will undergo a restructuring of metabolic processes. This will cause ketosis: a condition in which fats rather than glucose begin to burn for energy. Initially, the technique was created for the treatment of epilepsy. Keto has a good effect on the nervous system, a technique can improve insulin sensitivity.
Nutritionists consider the use of a keto diet for weight loss justified. It burns fat powerfully, but it will be difficult to maintain the result after a change in nutrition.
Getting out is also important for a long time, which many people don’t do. Because of this, they get negative effects on metabolism and the psyche..
Potential cons of a keto diet:
- dry skin;
- severe constipation;
- muscle cramps;
- impaired renal function;
- nutrient deficiency.
Eat more fat from the very beginning of the diet
Many experts advise starting keto-weight loss with this step, not being afraid that it will negatively affect the result. The body, accustomed to low-fat foods, in the first days will try to get enough of a new diet. After that, he himself will come to a balance. The “many fat” method works well from a psychological and biological point of view.
- Fats arrive regularly, the brain receives signals of satiety. There is no state of calorie deficiency, but few carbohydrates – all the excess on the sides is actively melting.
- The mechanism of burning body fat is adjusted.
After 2-3 weeks of a keto-diet, correction of her diet begins. The amount of fat is gradually reduced to standard values for the procedure to trigger ketolysis. So the excess deposits will burn.
At all stages of the diet it is important to use “healthy” fats: sea fish, extra virgin olive oil, nuts, seeds, sea buckthorn. Fat and eggs are allowed, but in small quantities.
Do not limit calories
According to nutritionists, if you select the right products for the keto menu, the result will appear in the first weeks. There is no sense in starving yourself at 200 kcal per day: this will not improve the figure in any way. The numbers established in the original method are enough for the body to burn excess, but not lose working capacity.
Look at the result of a “clean” keto diet without additional calorie restriction after 3 weeks. Practice the classic low-carb diet, make small portions for yourself, eat exactly to the point of fullness. Do not drag anything into your mouth “out of boredom.” Take measurements and stand on the scales before starting a keto diet and after – do not check during.
According to reviews, in 3 weeks the system starts to work even for those who in the first 7-10 days did not see the result.
Do not combine keto with other diets or fasting
The organism of even a healthy person suffers from such a combination. Reducing daily calorie intake and keto-diet pursue the same goals, but combining them does not accelerate the result. The body receives a double load, all the side effects of each technique come out. It is not possible to recognize which one is more harmful; both will have to be thrown. It is especially dangerous for women to starve and eat a keto diet because of their sensitivity to metabolic disorders.
Don’t be too strict
Strictly observe the rules in the first 3-4 weeks, while the body is rebuilt. After, when he learned to burn fat deposits in a different way, you can allow indulgence. A portion of homemade cookies will not bring 2 extra pounds and will not bring down a streamlined scheme. Doctors say that the “keto zone” persists if you do not make too gross violations. Strictly observe the technique is necessary only when it is associated with medical indications.
Sometimes the diet doesn’t work
If a person does not see quick results – the weight does not go away at the desired speed or is completely in place – he is trying to “tighten” the keto diet. Options 3: to lower the calorie content of the diet, reduce the amount of protein or the amount of carbohydrates to 20 g per day. This is the wrong tactic because the body gets even more stress. He needs to be given time to get used to and get into a state of ketosis. It is especially important for women to be careful.
Tips for losing weight and results
With many disadvantages, a ketogenic diet works fine: returns vigor, relieves headaches, loss of strength. First, the weight goes off abruptly (water is lost), then more slowly. For six months, with obesity, people get rid of 20-35 kg. Positive reviews about the keto diet and the results of those who show their achievements motivate many, but even those who lose weight recall: if you lose acquired eating habits, weight will begin to return.
Drink more water and maintain electrolyte balance
When carbohydrates disappear from the diet, the body produces less insulin and glycogen. The liquid leaves, and with it the important electrolytes: sodium, potassium, magnesium. They regulate the nervous system, muscle condition and water-salt balance. If electrolyte deficiency occurs, keto-flu occurs: nausea, weakness, tachycardia, lethargy, muscle cramps. To avoid this, water and salt solutions (sea, potassium) help. Be sure to forget about coffee and alcohol..
Refusing sugar helps with migraines
Reviews of real women and men regularly confirm this theory. The first weeks with a sharp exclusion of sugar sources from the menu are difficult, but replacing with healthy fats improves the situation. Over time, a person feels a surge of energy, feels alert, headaches and constant fatigue pass. If you can’t immediately cross out the sugar, remove artificial sources (pastries, sweets). Get rid of fruits gradually.
Cook simple low-carb meals
Keto diet recipes do not have to be complicated. The easier it is to make food, the less time is spent on it, the more beneficial it is for the body. This is often nicer on a budget because basic foods are cheaper than sauces, condiments, and exotic ingredients. The minus of simple dishes is only freshness, but the body gets used to it, especially when the first noticeable results appear.
Stick to the BJU ratio
Calories in keto nutrition play a less important role than the competent distribution of nutrients – nutrients. After a period of adaptation, 60-75% of fats, 15-30% of protein and not more than 10% carbohydrates should be present in the diet. This will help to gently lose weight and keep the result after a diet. In the reviews, women are advised to get the protein norm from leafy vegetables, tofu cheese, sea fish, not meat.
Favorite Foods Can Be Made Low Carb
To make the rejection of the usual diet go softer, there was no desire to quit what was started, it is worth revising the old menu. You can even cook bread on a keto diet, but without yeast and bran, flax and coconut flour. With the latter, they often make healthy cottage cheese casserole with egg white, pancakes, cheesecakes, peanut butter cookies. Low-carb desserts are no worse than classic desserts, but even with them you need to be careful. Try to cook them only for breakfast.
Be sure to eat vegetables
Fiber helps the intestines to function properly and protects against constipation. Another important element is magnesium: it prevents muscle cramps. Keto-diet assumes the constant presence in the plate of fresh vegetables. Leafy (spinach, salad), all kinds of cabbage as the main sources of fiber are especially useful.
Keto is not just a diet, but a lifestyle change
According to this system, they not only lose weight, but also eat for years: to maintain weight, stop the development of diabetes and thyroid pathologies. Keto-diet changes the way you look at food and thanks to this, it keeps your figure. When it becomes a way of life, eggs, fatty meat, mushrooms appear in the diet, but in small quantities and rarely. Women in reviews say the keto diet is more diverse than it looks.
Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.