The Keto Diet: What It Is And Who Really Needs It

The keto diet is now at the peak of its popularity: on the Internet you will find many books, articles and videos on what it is and how does it work. Popular bloggers and internet personalities try it on themselves and share the results to everyone.

But you don’t need to blindly follow trends. It is necessary to understand everything carefully. In this article, we explain what the keto diet is all about.

The Keto Diet: What is it?

The essence of the keto diet involves the complete elimination of carbohydrates from the diet. It is an updated version of a low-carb or no-carb diet. Such diets are effective for losing weight, because in the complete absence of carbohydrates, the body begins to actively burn fat.

The goal of this diet is to achieve a state of ketosis. In this state, fats are extracted from the body’s reserves, processed into free fatty acids, and then into the keto body. It is these keto bodies that the body uses instead of carbohydrates. In order for the metabolism to reach a state of ketosis, the blood glucose level must drop to a minimum and stay in this state for at least 2 days.

On average, people are on the keto diet for about 3 months.

Do’s and Don’ts of Keto Diet

The basis of the keto diet is foods high in fat and protein.

List of approved products:

  • meat;
  • fish, seafood;
  • vegetable oil;
  • nuts;
  • eggs;
  • mushrooms;
  • green vegetables;
  • seeds;
  • dairy products in small quantities;

Food intake can be at any time of the day, but it is better not to eat 2-3 hours before bedtime.

List of prohibited products:

  • sugar;
  • fruits and dried fruits;
  • processed meat products: sausages, sausages, small sausages;
  • semi-finished products;
  • flour;
  • any sweets;
  • vegetables with a high starch content: potatoes, corn, beets;

Menu for the week

An example of a keto diet menu for 7 days.

1.     Monday

  • Breakfast: 2 boiled eggs, spinach.
  • Lunch: boiled chicken fillet, cucumber and cabbage salad, seasoned with olive oil.
  • Snack: 30g of nuts.
  • Dinner: 100g of cottage cheese.

2.     Tuesday

  • Breakfast: scrambled eggs, 2 fresh cucumbers.
  • Lunch: pork steak, steamed broccoli.
  • Snack: vegetable smoothie.
  • Dinner: 100g of hard cheese, herbs.

3.     Wednesday

  • Breakfast: whole grain bread toast with avocado.
  • Lunch: baked turkey fillet, steamed cauliflower.
  • Snack: a glass of kefir.
  • Dinner: 100g of baked salmon.

4.     Thursday

  • Breakfast: scrambled eggs and bacon.
  • Lunch: baked turkey with mushrooms.
  • Snack: 30g of nuts.
  • Dinner: 100g of baked hake, herbs.

5.     Friday

  • Breakfast: Whole-grain bread toast with cauliflower.
  • Lunch: pork chop, cucumber and cherry tomato salad, seasoned with olive oil.
  • Snack: a glass of kefir.
  • Dinner: stuffed peppers.

6.     Saturday

  • Breakfast: scrambled eggs with bacon and asparagus.
  • Lunch: beef steak, herbs.
  • Snack: a handful of olives and 2-3 slices of ham.
  • Dinner: 100g of baked cod, 2 cucumbers.

7.     Sunday

  • Breakfast: 2 boiled eggs, asparagus.
  • Lunch: boiled chicken fillet, cucumber and cabbage salad, seasoned with olive oil.
  • Snack: keto smoothie made with almond milk and avocado.
  • Dinner: 3 slices of hard cheese, broccoli.

Cons and dangers of the keto diet

The keto diet is a therapeutic nutritional protocol that must be followed strictly as directed by your doctor. You cannot just put your body into ketosis just because you decided to do so. The body takes time to adjust to ketosis and needs to be proper time to adjust. It is difficult to do this without a doctor, because special devices are needed that regulate the level of ketone bodies in the blood. If their level is too high, oxidation of the body begins and the person may even fall into a coma.

A limited amount of carbohydrates negatively affects mental activity: concentration and attention decrease, apathy increases and fatigue happens. In addition, active strength training is prohibited with the keto diet, because the muscles will not have the fuel to exercise. For training, the body needs about 120-150 grams of carbohydrates in the form of glycogen.

Who is the Keto Diet not for?

The keto diet is not for people with insulin resistance, diabetes of any type, and kidney disease. The keto diet is especially dangerous for those who have problems with the hormone prolactin. Due to the lack of carbohydrates in the diet, the synthesis of sex hormones in women – estrogen and progesterone – can be disrupted.

Who is the keto diet for?

The keto diet are for people who have been prescribed by a doctor. Most often, the keto diet is prescribed for people with neurodegenerative disorders, such as Alzheimer’s disease.

If you just want to lose weight or improve your fitness, you shouldn’t try the keto diet. Remember, there is no substitute for a simple and balanced diet. To get rid of excess weight, it is enough to give up fast carbohydrates: flour, sweets, fast food, and carbonated drinks.

Eat a balanced diet, exercise, and you will lose weight.