Keto diet: A menu in a week, a list of products, contraindications and results

7 May 2025

The massive crazy of social networks on a lean character with muscles pumped leads to creating a new ideal of beauty. In an attempt to get the body of a dream, the girls were tired of practicing in the gym and finding new power systems, not understanding why they could not achieve the desired results. One of these methods is ketose diet.

The nature of keto-dietKetogen diet is a nutrient in which the body turns into a machine to burn fat.

Nutrition principle is to consume a small amount of carbohydrates, in which the deficiency of glucose and energy quickly appears. Taking hungry carbohydrates, the body begins to create a replacement fuel - Ketone.

Therefore, creating energy for any important type of activity is replaced by glycolysis (carbohydrate decay) with lipolysis (fat division).

The nature of keto -diet: The achievement of the body of a state called ketosis, its evolutionary meaning is to survive in the conditions of carbohydrate deficiency. To lose weight, this is an opportunity to reduce fat, dry and find a beautiful body.

Do not confuse ketosis and ketoacidosis - a pathological condition that leads to a change in acid -base balance and threatens the life of the patient. With Ketosis, Ketone's body appears in sufficient amounts to replenish energy, not exceeding the norm.

Contraindicated for ketogen dietChanging the physiological processes in the body, the keto diet cannot be considered as proper nutrition.

Watching her is contraindicated:

Pregnant; Breastfeeding women; Children under 18 years old; Patients with diseases of the digestive, cardiovascular, urinary system; Patients with diabetes. Before using the ketogen diet to lose weight, you need to ensure your health and consult experts:

The launch of ketosis in the body under the disease conditions of the system and organs can lead to ketoacidosis, which requires irreversible changes and even death; Changing the food amount of food without preliminary examination with previous pathology that the patient does not know may cause a decline in this condition (for example, with unfortunate diabetes). Olive oil

The plus points of keto-dietThe undoubtive advantages of a ketogen nutrient include:

Fast weight loss. Depending on the personal characteristics of the weight decrease, in a week on keto-diet, you can decrease from 2 to 5 kg. Low muscle loss. Losing weight is caused by burning fat: it is consumed to generate energy. Starity: Nutrition is not low -Calorie, but does not include fast carbohydrates only increase appetite. Line of continuous strength. Ketosis provides energy from accumulated fat, without forcing the body to spend on carbohydrate processing. Disadvantages of keto-dietsDespite the significant advantages of Ketose diet, one cannot deny the harm that she can do with the thinner:

The appearance of ketoacidosis with all the next consequences (coma, death). Constipation (and therefore poisoned by decaying products) is the result of the use of a small amount of fiber. Far heart rate, lower blood pressure. Problems with skin and its derivatives due to vitamin B deficiency (hair loss, rash, skin itching). Nausea, vomiting, abdominal discomfort with the presence of stone in the gallbladder. Reducing physical activity in the case of familiar nutrition is mainly fast carbohydrates. The appearance of muscle convulsions due to losing glycogen, electrolytes and water. Keto diet calls:

Control the choice of products suitable for diet; Brush your teeth continuously, allowing you to get rid of acetone smell from the mouth to lose weight when producing ketones. Keto diet rulesThe basic principle of the ketose diet is to comply with the following rules:

Join the electrical system using carbohydrate load. On the first day and every two weeks, it is necessary to put carbohydrates into a diet with the amount of 1 g per kg of body weight of the weight decrease. It may be cereals, fruits, vegetables, but they need to be consumed for 12-18 hours, and then restore low carb diet. At least 5 times a day; At the last meal, no more than three hours before going to bed, so as not to download the digestive tract at work. Reduce salt consumption. Increase the volume of liquid to 4 liters daily. Do not comply with a certain number: you need to drink on demand, but a little more. Reduce the amount of carbohydrate to 50 g per day and leave the amount of protein and fat in normal quantities for weight and physical activity. Eliminate sweets, fruits, legumes, flour and cereals. According to BSU content, it is necessary to change the calories of the diet. Keto diet to lose weight offer calories to 500 kcal.

During the decay of 1 g of fat, energy is released, equivalent to 9, 3 kcal and 1 g of carbohydrate - 4, 1 kcal. Accordingly, increasing the amount of fat in the diet, a person increases the calories of the dishes.

Signs of ketosisHow exactly you follow the rules of the ketogen diet - the results and the weight loss process will be very effective.

To understand whether the fat separation process (lipolis) has been given will help you have the knowledge of the main signs of ketosis (physiological):

Losing weight; "Fruit" smells from the mouth; increased blood ketone; reduce appetite; improve memory and concentration; Insomnia. In the first week on Keto-Dita, you may pay attention to reducing overall performance, fatigue and digestive disorders.

The transition to the ketosis occurs for 1-2 weeks. When the body is familiar with the lipolysis process, the symptoms disappear without traces.

Advice before starting ketogen dietQuick weight loss with ketose diet is possible if the number of necessary macroeconomics is calculated accurately.

At the beginning of the nutritional restructuring, leaving the ratio of protein and fat in a ratio of 1: 1, and then - 3: 1.

For example, the calorie content of a diet for a woman to lose weight - 1650 kcal. With a sedentary lifestyle, the calculation of BJU is: 75 g, 138g, 20g respectively.

Want to increase calories, you need more oil, seeds in rairion and to reduce daily high levels -to remove protein -generating products.

Chitmil in Keto-DitaRelaxing in a diet, familiar with different limitations in nutrition, is not allowed to switch to ketosis.

Chitmil in the form of a fast food or sweets will violate metabolic changes and reduce the effectiveness of weight loss.

ClassifyThere are three types of ketogen diets:

Basically, there is no introduction to the load of carbohydrates, with moderate protein content and high fat levels. Should lose weight without training and lead a dynamic lifestyle. Targeted, its facility is the principle of distributing carbohydrates for the watch for better consumption: the time of the training window, before and after exertion. Therefore, weight loss with sports help will not have energy deficit. The cycle, including low and high carbohydrates. The type of energy consists of a week of fasting, in which the amount of fat decreases. This allows you to compensate for glycogen levels in the liver and maintain a form of sport. List of productsA full list of products that can be eaten on keto-diet as follows:

Meat. Animal products have not been treated, preferably organic, grown without hormones. When choosing meat, remember that carbohydrates are added to sausages, sausages, cutlery (they should not exceed 5%). Egg. Boiled, fried, pashot, in the form of an omelette - is an ideal combination between fat and protein. Dairy products: hard cheese, fat cheese, sour cream, milk, fermented milk. Fish, seafood. Fat Marine products are great for ketose diet, but when preparing it, you should avoid Panning. Vegetable fat: sunflower, olive, coconut, canola seeds, flaxseed oil and sauce based on them. Nuts and seeds will help achieve the necessary fat ratio in the diet. The vegetables with high fiber content are mainly green (beans, cabbage, zucchini, asparagus). Ugly green fruit What can you drinkFor keto-diets, ideal drinks will be:

pure water; Green or black tea; Coffee without sugar. Keto drinks can be attributed to latte without sweeteners, wine, coconut water.

Sweet agent with ketogen dietDirect sugar replacement substances do not affect blood sugar, but can negatively affect weight and maintain sweet food cravings.

One of the most harmful sweeteners is:

Xi -Agawa; Fructose; Honey; Concentrated fruit juice; Xi -Macram. They have a high calorie content and identical to white sugar in harmful properties (increased body weight, risk of insulin resistance, affecting the liver and kidneys).

If you need a sweetness over time, you should choose Stevia or Erythral. These substances:

non -toxic; Does not contain carbohydrates; Safe for health. However, like all sweeteners, increased appetite, increased gas formation in the intestine and has an unusual flavor.

That you can eat with ketogen dietThe list of banned keto products includes:

Starch -The ingredients contain starch (bread, rice, potatoes); Sugar (sweets, cakes, cream, marmalade); Sweet fruit; cereals and pasta; Sweet drinks, juice, soda. Do not exceed the allowable protein speed: exceeding glucose and violating the conversion process is not ketosis, inhibiting fat burning process.

Menu for a weekThe menu plan is close to 7 days for the basic Keto-Diet will be able to understand the nutrition principle. In the following weeks you can replace products with similar products or repeat the previous diet each time.

Breakfast Omlet with cheese House cheese with sour cream Cottage Cheese Soong 2 boiled eggs, green salad Whole toast with fish and eggs Boiled breasts, butter 2 soft eggs, grilled apple Dinner Chicken soup with broccoli Chicken stewed with cheese, salad of Chinese cabbage Styros for steam with beans and broccoli cod, toast with butter Casserole vegetables, steak Chicken quality with vegetables minced pork, asparagus and spinach Dinner yogurt Scarf Mushroom with asparagus and sour cream Full Nuta House cheese painted with ash and apple Omlet with broccoli and mushrooms House cheese with sour cream

The results of keto-dietIn 2 weeks of compliance with keto feeding, according to the study, thin processes note the following features:

losing appetite; Losing weight 3-7 kg; increase performance; Improve concentration; Sleep disorders. Most of the experienced side effects of protein fat food: constipation, nausea in the first days, muscle fatigue.

Keto diet to lose weight is effective, but experts do not recommend adhere to it for more than a month. It is only safe for short -term use and when switching to a continuous nutrient, it can lead to the development of ketoacidosis, dehydration and violation of the work of agencies and systems.