What is an 800 calorie keto diet. How does it promote weight loss. Is it safe and effective for obesity management. What are the potential benefits and risks of very-low-calorie ketogenic diets.

Understanding the 800 Calorie Keto Diet

The 800 calorie keto diet is a specialized form of the ketogenic diet that combines very low calorie intake with strict carbohydrate restriction. This approach, known as a very-low-calorie ketogenic diet (VLCKD), has gained attention for its potential to induce rapid weight loss in individuals struggling with obesity.

On this diet, daily calorie intake is limited to 800 calories or less, with carbohydrates restricted to under 50 grams per day. This severe calorie restriction, coupled with the metabolic shift into ketosis, can lead to significant fat loss in a short period.

Key Features of the 800 Calorie Keto Diet

• Calorie intake: 800 calories or less per day
• Carbohydrate intake: Less than 50 grams per day
• High fat intake: 60-75% of total calories
• Moderate protein intake: 20-30% of total calories
• Duration: Typically followed for 2-12 weeks

The Science Behind Very-Low-Calorie Ketogenic Diets

VLCKDs work by combining two powerful weight loss mechanisms: severe calorie restriction and ketosis. When calorie intake is drastically reduced, the body is forced to tap into its fat stores for energy. Simultaneously, the low carbohydrate intake pushes the body into a state of ketosis, where it primarily burns fat for fuel.

How does ketosis contribute to weight loss? In ketosis, the liver converts fatty acids into ketone bodies, which serve as an alternative energy source for the brain and body. This metabolic state not only promotes fat burning but also helps suppress appetite, making it easier to adhere to the low-calorie regimen.

Metabolic Changes During a VLCKD

1. Reduced insulin levels
2. Increased fat oxidation
3. Preservation of lean body mass
4. Appetite suppression
5. Improved insulin sensitivity

Effectiveness of 800 Calorie Keto Diets for Weight Loss

Recent research has shed light on the efficacy of VLCKDs for weight loss in overweight and obese individuals. A comprehensive review of clinical trials and cohort studies, published in the journal “Nutrients,” found that these diets can lead to significant weight reduction in a relatively short time frame.

How much weight can one expect to lose on an 800 calorie keto diet? According to the study, participants lost an average of 22 pounds (10 kg) when following the diet for less than 4 weeks. For those who adhered to the diet for 4-12 weeks, the average weight loss increased to 33 pounds (15 kg).

Factors Influencing Weight Loss Success

• Initial body weight and composition
• Adherence to the diet protocol
• Individual metabolic rate
• Physical activity level
• Hormonal factors

Health Benefits Beyond Weight Loss

While rapid weight loss is the primary goal of an 800 calorie keto diet, research has uncovered additional health benefits associated with this approach. Participants in various studies experienced improvements in several important health markers.

What health improvements can be expected from a VLCKD? The review highlighted several positive changes:

• Reduced triglyceride levels
• Lower blood pressure
• Decreased liver enzyme levels
• Improved insulin sensitivity
• Better glycemic control

These improvements suggest that VLCKDs may have potential benefits for individuals with metabolic syndrome, type 2 diabetes, and non-alcoholic fatty liver disease. However, more research is needed to fully understand the long-term effects of these diets on various health conditions.

Safety Considerations and Potential Risks

While the 800 calorie keto diet has shown promising results for weight loss and metabolic health, it’s crucial to consider the potential risks associated with such a restrictive eating plan. Very-low-calorie diets can pose certain health risks, especially if followed for extended periods or without proper medical supervision.

What are the potential side effects of an 800 calorie keto diet? Some individuals may experience:

• Fatigue and weakness
• Headaches
• Constipation or diarrhea
• Muscle cramps
• Hair loss
• Gallstones
• Electrolyte imbalances

It’s important to note that these side effects are often temporary and can be mitigated with proper supplementation and medical oversight. However, certain groups of people should avoid very-low-calorie ketogenic diets altogether.

Who Should Avoid VLCKDs?

• Pregnant or breastfeeding women
• Children and adolescents
• Individuals with a history of eating disorders
• People with certain medical conditions (e.g., liver disease, kidney problems)
• Those taking medications that may be affected by rapid weight loss or ketosis

Always consult with a healthcare professional before starting any very-low-calorie diet to ensure it’s safe and appropriate for your individual health needs.

Implementing an 800 Calorie Keto Diet: Practical Considerations

Successfully following an 800 calorie keto diet requires careful planning and preparation. Due to the severe calorie restriction, it’s crucial to focus on nutrient-dense foods to ensure adequate vitamin and mineral intake.

How can one structure meals on an 800 calorie keto diet? Here’s a sample meal plan:

Sample 800 Calorie Keto Meal Plan

Breakfast (250 calories):

• 2 large eggs
• 1 cup spinach
• 1 tablespoon olive oil

Lunch (250 calories):

• 3 oz grilled chicken breast
• 1 cup mixed greens
• 1 tablespoon avocado oil dressing

Dinner (300 calories):

• 4 oz baked salmon
• 1 cup steamed broccoli
• 1 tablespoon butter

This meal plan provides approximately 800 calories, with 75% of calories from fat, 20% from protein, and 5% from carbohydrates. It’s important to adjust portions and food choices based on individual needs and preferences while maintaining the overall macronutrient ratios.

Tips for Success on a VLCKD

1. Stay hydrated: Drink plenty of water and electrolyte-rich fluids
2. Supplement wisely: Consider multivitamins and minerals to prevent deficiencies
3. Monitor ketosis: Use ketone strips or a blood ketone meter to ensure you’re in ketosis
4. Plan meals in advance: Preparation is key to staying on track
5. Listen to your body: Be aware of any unusual symptoms and consult your healthcare provider if concerned

Long-Term Sustainability and Weight Maintenance

While VLCKDs can lead to rapid initial weight loss, maintaining this weight loss over the long term is a common challenge. The review of clinical trials found that some studies reported successful weight maintenance even after transitioning to a less restrictive diet.

How can individuals maintain weight loss after an 800 calorie keto diet? Strategies for long-term success include:

• Gradual transition to a sustainable, nutrient-dense low-carb diet
• Regular physical activity
• Ongoing monitoring of food intake and weight
• Developing healthy habits and coping mechanisms
• Regular follow-up with healthcare providers or nutritionists

It’s important to view the 800 calorie keto diet as a short-term intervention to jumpstart weight loss, rather than a long-term eating plan. Transitioning to a more moderate, sustainable ketogenic or low-carb diet after the initial phase can help maintain weight loss and overall health benefits.

The Role of Medical Supervision in VLCKDs

Given the extreme nature of 800 calorie keto diets, medical supervision is crucial for safety and efficacy. Healthcare professionals can monitor vital signs, conduct regular blood tests, and adjust the diet as needed based on individual responses.

What aspects of health should be monitored during a VLCKD? Key areas of focus include:

• Electrolyte balance
• Liver and kidney function
• Lipid profile
• Blood glucose levels
• Thyroid function
• Nutritional status

Medical supervision also allows for early detection and management of any potential side effects or complications. This oversight can significantly enhance the safety and effectiveness of the diet, particularly for individuals with pre-existing health conditions.

The Importance of Personalized Approaches

While research supports the general effectiveness of VLCKDs, it’s crucial to remember that individual responses can vary widely. Factors such as age, gender, initial body composition, and overall health status can all influence the outcomes of an 800 calorie keto diet.

How can the diet be tailored to individual needs? Personalization strategies may include:

• Adjusting macronutrient ratios
• Modifying calorie intake based on metabolic rate
• Incorporating specific foods to address nutrient deficiencies
• Adapting the diet protocol to accommodate medical conditions or medications
• Customizing the duration of the very-low-calorie phase

Working closely with a healthcare provider or registered dietitian can help ensure that the diet is optimized for individual needs and goals, maximizing its potential benefits while minimizing risks.

Future Directions in VLCKD Research

As interest in very-low-calorie ketogenic diets continues to grow, researchers are exploring new avenues to enhance our understanding of these interventions. Future studies may focus on optimizing diet protocols, investigating long-term health effects, and identifying specific populations that may benefit most from this approach.

What are some promising areas for future VLCKD research? Key topics of interest include:

• Comparison of different VLCKD protocols for efficacy and adherence
• Long-term effects on metabolic health and disease prevention
• Impact on gut microbiome and its role in weight regulation
• Potential applications in managing neurological disorders
• Combination of VLCKDs with other therapies for enhanced outcomes

As more high-quality research emerges, healthcare providers and individuals will be better equipped to make informed decisions about the use of 800 calorie keto diets and other very-low-calorie ketogenic approaches for weight loss and health improvement.

In conclusion, the 800 calorie keto diet represents a potent tool for rapid weight loss in overweight and obese individuals. While research supports its effectiveness and safety under medical supervision, it’s crucial to approach this diet with caution and consider individual health needs. As with any significant dietary change, consulting with healthcare professionals is essential to ensure safety and maximize potential benefits. The evolving body of research on VLCKDs promises to further refine our understanding and application of these diets in the ongoing battle against obesity and related health conditions.

Very-Low-Calorie Ketogenic Diets Are Effective for Weight Loss — Diet Doctor

At Diet Doctor, we’ve been writing about the benefits of ketogenic diets for weight loss and health for years.

Now a large review of clinical trials and cohort studies has concluded that very-low-calorie, ketogenic diets (VLCKDs) are both safe and effective for achieving weight loss in people who are overweight or obese:

Efficacy and safety of very low calorie ketogenic diet (VLCKD) in patients with overweight and obesity: A systematic review and meta-analysis

Of the 12 studies included in the review, 4 were randomized, controlled trials (RCTs). In all studies, overweight and obese adults reported consuming fewer than 800 calories and 50 grams of carbs per day for several weeks. This strict phase was followed by a gradual increase in calorie and carb intake as part of a multi-phase intervention.

In the initial phase, weight loss averaged 22 pounds (10 kg) in studies where the ketogenic diet was consumed for less than 4 weeks, and 33 pounds (15 kg) in studies where the ketogenic diet period lasted 4-12 weeks. In addition, study participants experienced beneficial changes in several health markers, including lower triglycerides, blood pressure, and liver enzymes.

Only three studies had follow-up periods lasting two or more years. Interestingly, the researchers of those studies reported that many people were able to maintain most of the weight they’d lost during the initial phase of the VLCKD, even though their calorie and carb intake had increased over time.

At Diet Doctor, we feel that deliberate, drastic calorie restriction isn’t necessary for weight loss on a ketogenic diet. After all, high-quality evidence has repeatedly demonstrated that ketogenic diets reduce appetite, leading to a spontaneous decrease in calorie intake. However, we’re encouraged that researchers are studying VLCKDs and showing that they can be safely used to “jump start” weight loss, bridging to a nutrient-dense, low-carbohydrate lifestyle that can be sustained long term.

Earlier

New military study: “Remarkable” results among soldiers on a ketogenic diet

Sustainable weight loss requires different advice

“The two-week keto challenge has changed my life”

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‘Lose a Stone in 21 Days with Michael Mosley’: Second Nature’s response

Jump to: A very low-calorie diet | So what’s the issue? | An alternative approach

If you’ve been watching the news headlines lately, you’ll have no doubt heard the controversy over Michael Mosley’s new programme on channel 4.

The aim of this programme is for people to lose 1 stone (~6.5kg) in 21 days.

This experiment is led by scientific journalist Michael Mosely, who places 5 volunteers on a very low-calorie diet and then closely monitors any changes to their fat and muscle throughout the 21 days.

This programme has aired just as the government have focussed attention on improving obesity prevention, due to the link to poorer outcomes from coronavirus (COVID-19).

We do agree that there are some valid points made in this programme, including:

If you have weight to lose, losing weight is beneficial for your health

It’s important to look at more than just BMI (including waist measurement and fat:muscle ratios)

Being overweight or obese has been shown to increase your chances of complications if you catch coronavirus (COVID-19)

Following a very low-calorie diet will result in weight loss.

However, we also have a few concerns with the programme and how this ‘experiment’ has been set up, including:

Promoting shame around being overweight or obese isn’t an effective weight-loss strategy

Participants psychological wellbeing and supporting mental health wasn’t considered, which plays a big role in sustainable lifestyle changes

Following a balanced, very low-calorie diet isn’t realistic or sustainable for the majority of people

An attention-grabbing title which targets people’s insecurities and then shows an unrealistic approach (for most people, unsupervised) is questionable.

In this article, we’re going to go into more detail about the valid points and issues that we see with this programme. It’s worth noting that this review focuses on episode 1 of the series.

A very low-calorie diet

It’s not that participants won’t lose weight on a very low-calorie diet. In fact, we’re sure that they will. Cutting our energy intake dramatically will result in a negative energy balance, which means we’re burning up more energy than we’re putting in. This will almost certainly lead to weight loss.

A large, ongoing study called the DIRECT trial demonstrated that significantly more individuals with type 2 diabetes achieved remission when placed on a very low-calorie diet, compared with those given standard NHS care for type 2 diabetes.

This study was the first of its kind to demonstrate that losing a significant amount of body fat can help many people achieve type 2 diabetes remission. However, that doesn’t mean that it’s a realistic, long-term diet for most people.

For context, Michael Mosely’s diet programme provides 800 calories a day, and the recommended daily number of calories is 2,000 and 2,500 for females and males respectively. That’s less than half of what many of us should eat in a day.

So what’s the issue?

Everyone’s unique

We’re all unique. An approach that might work for one of us won’t necessarily suit someone else. For most individuals who’re looking to lose weight and keep it off in the long term, a lower-carbohydrate diet, where you reduce the number of carbs you’re eating but don’t eliminate them from your diet, seems to be the most effective for weight loss.

For some people, excluding carbs entirely from their diet might be too drastic an approach or unrealistic for their specific lifestyle or dietary needs. In those circumstances, it would be counterproductive, as it’d most likely lead to them giving up. The best ‘diet’ is one that we can incorporate into our lives and stick to in the long term.

A much more effective way to approach weight loss in real-life settings is to follow a plan created by registered nutritionists and dietitians who take your preferences and lifestyle into account.

Is keto best?

The diet at the beginning of this series is essentially a very low-calorie, ketogenic (keto) diet. It’s important to note that there’s a difference between a ‘low/lower carbohydrate’ diet and a ‘ketogenic’ diet.

The ketogenic diet (keto) is high in fat and eliminates carbs almost entirely. By doing this, the body is deprived of its primary fuel source, glucose. The body then creates new metabolic pathways and starts to function using fatty acids from fat stores and dietary fat intake. Over time, ketones which are produced from the breakdown of fat will start to be used by the brain for energy instead of glucose. This process is called ketosis.

While this may sound ideal, the keto diet can be challenging to follow effectively in the long term. It’s much more restrictive and one ‘slip up’ will take you out of ketosis temporarily.

Volunteers in the programme report feeling dizzy, nauseous, faint, and generally unwell. This is common when transitioning into ketosis and is known informally as ‘keto flu’. These participants are medically supervised and regularly monitored, but this might not be suitable for those of us attempting this diet alone within the context of a busy schedule.

In this programme, participants will follow a keto, very-low calorie diet for a period of time and then slowly introduce carbs back into their diet. Although it’s likely this programme was created to make headlines and to prove that quick weight loss is possible, we don’t believe that it stresses enough that this approach shouldn’t be adopted by everyone without supervision.

For most people, a lower-carb diet, rather than keto, is the most sustainable to follow in the long run and won’t cause the same short-term side effects.

Fuelling the problems with ‘diet’ culture

There are many different factors that should be considered when losing weight – it’s not as simple as ‘eat less, move more’.

Many of us feel demotivated to make healthy changes because of the pressures and judgement that come from society. The recent government obesity strategy has been questioned because of this.

A lot of the language used in the first episode of this programme harbours a shame culture around being overweight or gaining weight. Within 3 minutes, Dr Mosely is discussing the rise of the ‘lockdown belly’ and how many of us have ‘piled on’ the ‘corona kilos’.

For many people, the pandemic has been an incredibly challenging, unsettling period. Between worrying about loved ones, job uncertainty, and disruption to our daily lives, many people have struggled to keep up a healthy routine.

Encouraging people to harbour guilt for this is, in our opinion, unfair and counter-productive. One volunteer openly discusses how she longs to ‘be normal’ and not think about her weight every time she eats. This mindset can be a huge obstacle for many individuals looking to change their lifestyle, and support should be offered to adjust this mindset, rather than encouraging it, so that any healthy changes can be sustained in the long run.

Considering two-thirds of people regain all the weight they lost and then some following a strict diet, it’s incredibly important to think in the long term rather than in the short term.

Psychological health is key

Stress is one of the most important factors to manage if you’re trying to lose weight, yet very few of us consider our stress levels when making healthy changes. Evidence suggests that stress can lead to weight gain, both indirectly and directly.

Near the start of the first episode, participants discuss feeling lonely, dealing with job loss, and battling with unhealthy relationships with food. All of these factors have an impact on mental health and ignoring this piece of the puzzle is likely to result in participants giving up or regaining the weight they lose (and then some) in this 21-day period.

On top of this, scaremongering people into finding out their ‘metabolic age’ only contributes to stress and anxiety. Everyone responds differently, and although some individuals might benefit from a stern push, it might simply induce further anxiety for others. We’d hope that there’s a focus on mindset and some psychological support behind the cameras, but on camera, there’s no mention of either.

An alternative approach

At Second Nature we know that shaming people about their weight isn’t an effective weight loss strategy. Instead, education around nutrition, exercise, sleep, and stress, alongside advice from a registered dietitian or nutritionist health coach, is a much more effective and long-term approach.

The Second Nature programme provides:

1. 1-1 digital support from a registered dietitian or nutritionist, keeping you motivated and accountable
2. A digital peer group to help you work through challenges and share your achievements
3. Habit-change techniques to improve your nutrition, sleep, stress, activity levels, and more
4. Daily educational articles
5. Simple recipes with step-by-step videos that won’t leave you feeling hungry
6. No calorie counting. No fad diets. No hunger.
7. Tracking technology to track your weight, steps, and sleep.

A barrier that many of us face is the time and cost commitments that in-person programmes demand. The Second Nature programme is done entirely digitally, so you get all these benefits from the comfort of your home at a time that suits you, without paying for travel or taking time off work.

1 meal a day + keto + restricted to 500 – 800 calories

TLDR at Bottom

Hello, 30F SW: 192.4 CW: 169 GW: 125

Started at 1300 Calories 18g Carbs 73g Protein and 120g Fat.

I started my keto journey July 4,2019, I’m am being doctor monitored as I have some health issues, mostly physical, my pelvis, SI joints, and hips have degenerated to a point that at my age is considered “severe” my doctors also believe I have an underlying autoimmune condition. 2 years ago, I went through a Candida Cleanse, and got down to 130 pounds. I maintained that until March of this year when my doctor changed my medications and I gained 40 pounds, then due to depression I binged on another 23-ish pounds. My pain shot up through the roof with the weight gain. I knew I needed a change immediately. So I started Keto, after way too much research and anxiety about it. It took me about a good 5-6 weeks of the keto flu and wanting to die before I think I finally adjusted. I took exogenous ketones, collagen peptides, L-Glutamine, and an electrolyte supplement that tasted like raspberry jello in liquid form. I was also doing bullet-proof coffee or tea, with Kerry Gold butter and the Costco MCT Oil. I have a binge eating disorder that I actually never talk about, so starting was difficult and I followed my carbs macros exactly. But I usually overshot my fat intake to try and make up for the feeling of always being hungry and really trying not to binge. I lost about 13 pounds my first month. At this point I finally felt like the binge eating cravings had lessened and that my body was actually happy to not being stuffed to the max every night, and I’ve noticed that I am actually satiated. I’ve also noticed that I’m now only eating a light lunch and dinner.

I made an appointment with my GP 8/7/19 to discuss how crappy I felt, and that I was not losing at a rate comparable to anyone else that I have read about on any of the keto forums, even the ones just for women. (Yes, I realize I should not compare my journey to other’s, but damn it’s really disappointing to literally feel my entire body revolting to the change and I’m actually sticking to it and not seeing what I was hoping to expect.) I feel it may be slightly important to note that my GP is more of a lazy keto guy than a strict keto guy. My doctor put me on OMAD (one meal a day) and told me to try to stick to 500-600 calories for this one meal. He did not mention, and I failed to ask, if my macros should also be adjusted to this 500-600 calories a day; if I was to do this it lowers my macros to 6g Carbs, 31g Protein and 39g of Fat. Going through the history of my food tracker app, I have consistently kept calories down between 300 and 600 about 95% of the time and the other 5% have ventured to but not exceeded 900 (gotta love those cobb salads every now and then!) My carb grams consumed is anywhere from about 4g to 18g, although average is about 8g. I try to never go above 20g due to my initial macros. I’ve been doing okay hunger wise, binge eating feeling is still very present, but finally feel like I have some kind of “control” over it, or at least able to ignore it somewhat. I’m feeling less pain due to the weight I have lost. I feel like the OMAD is working okay for me. I’m not hungry during the day anymore and if I am, usually a large glass of water will take care of that. If I feel like I’m starving and its after 3 PM I’ll have a hard boiled egg or two. So, now it’s one month later again, the day before I go back to my doctor to check in and my weight is 170. I’ve now been OMAD and about 500-600 calories a day and I’ve only lost 9-ish more pounds.

So it’s now 9/4/19 and I’m sitting in my GP’s office again and he tells me to just keep everything up and that I’m doing good, and that was it. No answers for what I’m doing wrong and why after restricting everything I’ve barely lost any weight at all. No tips, or advise. So, since the caloric restriction, I don’t take the supplements anymore, 1 TBSP each of MCT oil and Butter are 100 calories each, my collagen peptides are 70 calories a serving, so just my supplements are more that half of my daily caloric value. I feel like I may be messing up my fasting, but using a little heavy whipping cream occasionally in a morning coffee. This is not a daily thing, as I usually get nauseous with caffeine and no food, so maybe one a week, I am willing to discontinue or switch to almond milk instead if anyone thinks this may be the reason.

Ok, so exercise, due to having 18 months straight of seizures I am finally able to return to the gym! I go to my gym 4-6 days a week. I do lite (adapted for a cripple by my physical therapists) leg workout 3 days a week, including hyperextentions, the leg machines, squats and lunges. I also do Yoga for at least 30 minutes every day. The other 1-3 days a week I do cardio; I am able to average a distance of 3 miles in 30 minutes and it burns about 320 calories. Please note that this is the first time I’ve been able to do any type of cardio do since I became a cripple in September 2014. (Pats own back!) I use a machine called an “Arc” that is like a stair stepper and an elliptical had a baby.

I am starting to feel a little hopeless, I was told and fully expected the weight loss to come faster, especially after sticking to my Dr. recommended restrictions. If a 23 pound loss in 10.5 weeks is normal I will just shut my mouth and enjoy the amount that is coming off. But I truly feel like I’m doing something wrong. The faster I can lose and get back to a healthy weight the less pain I will feel. That is my real goal, I don’t care at all about the number, but to be in less pain, every pound really makes a difference on my pelvis/back. It would also be nice to start to fit back into ANY of my old clothes. I took original body measurements and have not taken them again yet, I can and post if anyone actually thinks that knowing will help you to help me. I’m 23 pounds down, and I’m still struggling to put on my size 14 pants that I barely fit into at the beginning of this. None of my older clothes are even beginning to inch up the thighs in promise of fitting maybe next try. I got nothing as far as NSV going either. So please if anyone has any advise, suggestions, criticisms, I’m game for anything, I seriously just want to start physically feeling better.

Note: I say cripple as not to be offensive. But when life pretends to train you for Dodgeball (American movie, stupid hilarious) by throwing wrenches at you, you either cry a lot, like every day, or you develop a dark sense of humor and learn to laugh at all the crap mountains that you’ve had to climb to get to where your at without having killed yourself yet. Again, dark, I know, but so is the truth for people who live in chronic pain. And honestly “cripple” sounds so much more fun than “disabled”; you get a much better response from strangers in the market who can’t mind their own business with it. When you call yourself a cripple it almost shocks them into leaving me alone long enough so I can at least hobble to the other end of produce without them following and accosting me with the, “Well, you’re so young, how could you possibly be disabled? By the way have you heard of essential oils. ..?” But that is another soap box rant, sorry.

TLDR: 500-600 calories, OMAD, and Keto, been 10.5 weeks and have only lost 23 pounds. exercise at least 4 days a week.

The Easiest 7-Day Keto Meal Plan for Weight Loss

A keto meal plan is your key to success on the ketogenic diet. Knowing which foods to eat (and which to avoid), meal prepping, and following a ketogenic guidelines will help you reach your macro goals and stay in ketosis.

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This guide offers a sample one-week keto meal plan — perfect for your first week on keto. Feel free to follow it to the letter or tailor it to your individual goals.

Before you dive into the meals, review how to calculate your macros and which foods are keto-friendly. This will set you set you up for success after your initial week on the keto diet.

Which Version of Keto Should You Follow?

Why do you want to start a ketogenic diet and follow a keto meal plan? Do you want to finally lose the stubborn excess body weight you’ve been lugging around? Are you looking for better mental clarity and more energy? Or will you be using a ketogenic diet for more specific health benefits, such as lowering your blood sugar, blood pressure, or decreasing your risk of type 2 diabetes?

Your approach to keto will differ depending upon your individual goals. Below are a few common keto objectives, and the keto diet type best suited for accomplishing each.

For Fat Loss and Overall Health: Standard Ketogenic Diet 

The standard ketogenic diet (SKD) is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. You might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.

The basic rules for SKD are:

• Limit your carb intake to 20-50 grams of net carbs per day
• Consume moderate amounts of protein
• Consume high amounts of fat

An intake of 30 grams of net carbohydrates or less will typically induce ketosis.

For Improved Workout Performance: Targeted Ketogenic Diet 

The targeted ketogenic diet (TKD) is ideal for maintaining exercise performance, and therefore best for athletes or those who maintain a high activity level. How does it work? TKD allows for glycogen resynthesis without interrupting ketosis for extended periods of time.

To follow TKD, use these guidelines:

• Consume 25-50 grams of carbs per day
• Consume highly digestible carbs 30 minutes to one hour prior to exercise
• Consume high amounts of fats and moderate amounts of protein

For Bodybuilders or Athletes: Cyclical Ketogenic Diet

The cyclical ketogenic diet (CKD) involves alternating days of strict keto and high-carb consumption. For example, a week on CKD would involve eating 20-50 grams of carbs for five consecutive days, then eating a high-carb diet (over 100 grams per day) for two days.

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Athletes who follow a high-intensity, high-volume training schedule would be best suited for this approach. The goal of CKD is to completely deplete muscle glycogen between the carb loads while the TKD has a goal of maintaining muscle glycogen at a moderate level.

To follow the SKD, try this schedule:

• For five days: Consume 20-50 grams of carbs per day
• For two days: Consume over 100 grams of carbs per day
• Following your two days of “carb loading,” return to restricting carbs to 20-50 grams

For Those Who Need More Protein: High-Protein Ketogenic Diet

If you lift four times or more per week, you might require more protein in your keto meal plan. While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high protein ketogenic diet (HPKD) allows 35% of total calories come from protein.

To follow HPKD, try this:

• Consume 35% of total calories from protein
• Consume 60% of total calories from fat
• Consume 5% of total calories from net carbs

Calculate Your Macronutrients

Macronutrient ratios are very important on a ketogenic diet. You’ll eat plenty of healthy fats and protein, while your total carb intake will be kept to a minimum. The macro ratios on a low-carb, high-fat diet typically look like this (for simplicity’s sake, the following percentages are based on the standard ketogenic diet approach):

• High fat: 70-80% of your calories
• Moderate protein: 20-25%
• Low carb: 5-10%

Start by using our keto macro calculator here to help you determine what and how much of each category to eat based on your specific body composition and lifestyle.

You’ll have a rough estimate of how many grams of fat, protein and carbs your meals need to cover over the course of one day.

Plan Your Meals

Now that you’ve calculated your macros, pick one day each week to sit down and and create your keto meal plan for the next seven days.

Your first week on the keto diet is covered below, but after that you’ll want to check the recipes on the Perfect Keto website and add them to your repertoire so you’re never bored.

All the recipes on this list include the macro breakdown so you don’t have to calculate it.

If you stumble on a recipe without a macro count, you can enter the ingredients in a diet app like KetoDietApp or MyFitnessPal to get the macros and calorie count of any meal without any complicated math equation.

If you come across other recipes you’d like to use, follow the keto diet cheat sheet at the end of this guide or use the keto diet foods list to map out your keto meal plan. Before you go grocery shopping, consider downloading the Perfect Keto grocery list.

When organizing your keto meal plan for the week, consider the following:

• How many people in your home will be eating the meals? (This will determine how many servings you need to make.)
• Do you want to make enough for leftovers the next day?
• How do you want to structure each day? Do you plan to eat breakfast every morning? Or will you fast through breakfast and only eat lunch and dinner?

Once your meals are planned out, make a shopping list with the ingredients you’ll need for each meal and head out to the store.

Start Cooking

You have your keto meals planned. You have your ingredients. Now everything comes down to the specifics.

Maybe you’ll want to prep and cook most of your meals on your day off and store them for easy grab-and-go during the week. Consider what fits your schedule and lifestyle most. That’s the easiest way to stick with it.
Making any new change can seem overwhelming, but having a plan in place will set you up for success. View recipes for breakfast, lunch and dinner, snacks and dessert on this site, or download the Perfect Keto recipes ebook.

The 7-Day Keto Meal Plan

Below, you’ll find a week of meal planning for inspiration to start your new ketogenic diet.

The example macros are set for a person who is eating 1,600 calories per day and sticking to 100 grams or less of protein, 25 grams or less of carbs, and about 125 grams of fat.

Feel free to mix and match meals from different days and adjust your daily macros according to how your body feels. In the recipes below, consume one serving unless otherwise noted.

Day 1 Meals

Day 2 Meals

Day 3 Meals

Day 4 Meals

Day 5 Meals

Day 6 Meals

Day 7 Meals

Ketogenic Diet Foods Cheat Sheet

Below is a quick list of the best ketogenic diet foods by category:

GET OUR FAN-FAVORITE KETO RECIPE EBOOK

20 delicious keto recipes to make your journey easier

Fats

Fats to Avoid

Avoid unhealthy fats such as seed oils and vegetable oils, which can become rancid when heated. Unhealthy fats and oils to avoid on keto include canola oil, soybean oil, corn oil, and grapeseed oil. You should also avoid reduced-fat or grain-fed dairy products as they can have added carbs and sugar.

Proteins

• Grass-fed beef: Choose fattier cuts like steak, veal, roast, ground beef, and stew meat
• Poultry: Chicken breasts, quail, duck and turkey; focus on the darker, fattier sections
• Pork: Pork loin, tenderloin, pork chops, ham, bacon, and ground
• Fish: Halibut, cod, catfish, and mahi-mahi
• Shellfish: Oysters, clams, crab, mussels, shrimp, and lobster
• Organ meats: Heart, liver, tongue, kidney, and offal
• Eggs: Scrambled, omelets, over-easy, take your pick — just use the whole egg
• Lamb and goat

Proteins to Avoid

Stay away from processed meat (salami, hot dogs, and charcuterie) that contain suspect ingredients, sauces, or added sugars. These can unknowingly increase your carb and sugar intake and derail your efforts. Always purchase the highest-quality meat you can reasonably afford.

Vegetables

Consume low-glycemic, low-carb, non-starchy vegetables including:

• Leafy greens: Kale, spinach, Swiss chard, arugula, bok choy, broccoli, and romaine lettuce
• Other low-carb vegetables: Brussels sprouts, bell peppers, asparagus, celery, cucumber, radish, zucchini, cauliflower, and mushrooms

Vegetables to Avoid

Avoid high-carb and starchy vegetables, also known as tubers. These are typically root vegetables grown underground, such as carrots, white potatoes, sweet potatoes, and parsnips.

Fruits

Limit the number of fruits you eat as they have sugar. Fruits can be consumed either fresh or frozen. When you do eat fruit, choose lower-sugar options including:

• Avocados: This is the one fruit that can be consumed in abundance
• Berries: Raspberries, blackberries, blueberries, strawberries, and cranberries

Fruits to Avoid

Most fruits, unless listed above, should be completely eliminated due to the high quantities of sugar and carbohydrates. Apples, pineapple, watermelon, mango, oranges, and most other fruits should be avoided. Dried fruits and fruit juice are also not permitted on keto.

Dairy

Most dairy products get the green light on a keto diet plan, on a few conditions. Opt for the full-fat dairy products (low-fat versions remove fat and add sugar) and preferably organic and raw, if possible.

• Full-fat yogurts
• Heavy cream
• Sour cream
• Cottage cheese
• Cream cheese
• Hard cheeses like parmesan, blue cheese, Swiss, feta, and cheddar cheese
• Soft cheese like brie, Monterey Jack, mozzarella, and blue cheese

Condiments, Spices, and Sweeteners

When it comes to toppings on the keto diet, homemade is always best. That way you can control the sugar count.

Since life is hectic, here are some sugar-free condiments you can purchase in stores or on Amazon.

Sauces and Condiments

• Yellow mustard
• Ketchup without added sugars (or sugar alcohols)
• One-minute mayo
• Horseradish
• Soy sauce
• Sauerkraut without added sugars
• High-fat salad dressings with low or no added sugars

Herbs and Spices

You’ll need to toss most of your prepared spice mixes as many contain sugar or carbs as fillers. As long as you stick to dried herbs and spices only, you should be in safe.

A few examples include:

Sweeteners

Sweeteners can be tricky on keto, but they do exist. Stick to low-glycemic sweeteners that won’t affect your blood sugar levels, and avoid sugar alcohols. These include maltitol, dextrose, and maltodextrin.

The safest, low-glycemic sweetener options on keto include:

• Stevia: Preferably in liquid form as the powder can sometimes have dextrose or maltodextrin as a binding agent.
• Erythritol: This is not digested by the body and doesn’t have any carbs or glycemic load when digested.
• Monk fruit: Extracts from this fruit are 300 to 400 times sweeter than cane sugar, but it doesn’t have any effect on your blood sugar.

These are the basics of your keto meal plan grocery list. If you want to take your fat burning to the next level, you’ll need to get on board the supplement train.

Supplements for the Keto Meal Plan

Supplements can help you get into ketosis and help you reach your goals on your keto meal plan. However, it’s important to use only safe, keto-friendly supplements.

Exogenous Ketones

The purpose of exogenous ketone supplements is to provide your body with extra ketones (energy). Ketone supplements can be a huge help when you’re transitioning into a state of ketosis or entering a fasted state.

Exogenous ketones help you get back into ketosis at any time, instead of having to wait a couple of days. You can take them between meals for a quick punch of ketones or before a workout.

MCT Oil and Powders

MCT is short for medium-chain triglyceride. MCTs are precursors to ketones and help your body burn fat instead of burning carbs. They’re beneficial for weight loss, energy, and digestion because they can be readily used for energy by your body and don’t have to be shuttled around your digestive system first.

You can try MCT oil powder, liquid C8 MCT oil, and even MCT oil capsules to see what you like most.

Collagen Protein

There are over 10,000 types of proteins in your body, yet collagen is the most abundant one. Accounting for 25-35% of all your body’s protein, it’s considered the glue holding your body together.

While most other animal-based protein powders contain casein and whey, which can be inflammatory and hard to digest for some people, collagen protein from grass-fed beef is made low and slow to preserve the nutrition.

For more info on collagen, check out the guide on When and How to Use Keto Collagen Protein.

Micronutrient Supplements

Since you have to cut out several starchy fruits and veggies when you’re on keto, you miss out on certain vitamins, antioxidants, and nutrients.

Keto Micro Greens is the solution to getting enough nutrition from produce while staying in ketosis. Learn more on how to supplement with greens powder.

Keto Micro Greens contains:

• A greens and veggie blend of raw, organic greens and vegetables from 12 different sources.
• A berry and fruit blend of raw, organic berries and fruits from 10 different sources.
• MCT powder, which is made from coconut oil. MCTs help you absorb the vitamins, minerals, and nutrients from the greens and fruits and give you a boost of energy.
• Liver support and digestive enzymes to help you get the most out of this micronutrient blend.

Now You’re Ready to Start a Keto Meal Plan

Whatever your reasons for wanting to start a low-carb diet, you’re more than prepared to crush your new keto life with today’s guide in your back pocket.

Once you figure out your macros, it’s all about finding low-carb foods you like to meet your goals. Use this keto meal plan to get started and then use the cheat list of approved keto foods to create your own winning meal plan.

Toss in a few supplements to boost your health and your body’s fat-burning potential and you’ll be well on your way to feeling and looking better.

GET OUR FAN-FAVORITE KETO RECIPE EBOOK

20 delicious keto recipes to make your journey easier

The 800 calorie diet plan that zaps belly fat and helps beat diabetes

Clinical trials have shown that low calorie diet plans such as Dr Michael Mosley’s Blood Sugar Diet can reduce weight around the middle and even reverse type 2 diabetes and prediabetes. Here’s the skinny on how and why it works…

It worked for Dr Michael Mosley, and according to trial results published in medical journal The Lancet, it could show promise for the millions of people diagnosed as prediabetic, type 2 diabetic or obese in the UK too: a calorie restricted diet, to the tune of around 800 calories a day, could be the most effective way to both lose belly fat and put type 2 diabetes into remission.

In a study described as “landmark” by Diabetes UK, nearly half of 298 patients following a daily 800 calorie meal plan for a period of five months reversed their type 2 diabetes, with weight loss of around 10-15kg thought to be the sweet spot for turning the diagnosis around. What’s more, 46 per cent of the patients on the trial, conducted by doctors at the Universities of Glasgow and Newcastle, remained in remission a year on, compared to 4 per cent of patients using current treatment methods. After the 800 calorie dieting period, patients worked with a dietitian to introduce a healthy, balanced nutrition plan with the aim of maintaining the weight lost.

It’s thought that losing weight, particularly around the belly, works to reverse diabetes as it helps to restore blood sugar levels to a normal level. An accumulation of fat around the pancreas can stop the body from producing enough of the blood sugar regulating hormone insulin, leading to uncontrolled blood sugar and type 2 diabetes. Losing weight helps the pancreas to function normally again, but said weight loss needs to be maintained for long-term results, otherwise type 2 diabetes is likely to reoccur.

Dr Michael Mosley’s Blood Sugar Diet is based around similar principles and informed by clinical trials carried out at the University of Newcastle, and while he emphasises that individual medical guidance is key, and that no one diet will necessarily work for everyone, the evidence that radical calorie restriction works for reducing belly fat and stabilising blood sugar levels is strong. Mosley’s plan in particular follows the following guidelines:

Stage one: Intensive blood sugar diet fasting period- an 800 calorie a day diet for eight weeks

Stage two: A more flexible 5:2 diet- intermittent fasting, eating 800 calories per day two days a week (altered from the original 5:2 concept of 500 calories for women and 600 for men).

Stage three/ a more gentle plan: A low carb approach based around the fundamentals of the Mediterranean diet. No calorie counting here, but less rapid and remarkable results in terms of weight loss and type 2 diabetes reversal.

The maintenance stage: Mosley dubs this the “blood sugar diet way of life”, but it essentially involves keeping up the good work in terms of sticking to a healthy diet and weight, with windows for more indulgence from time to time. Basically this stage is sensible stuff that applies to all of us- the old chestnuts of moderation and eating well most of the time reap the greatest rewards.

Mosley himself reversed his type 2 diabetes diagnosis, avoided medication and lost 9kg by way of following this radical calorie restriction diet, and while he strongly emphasises that the Blood Sugar Diet isn’t appropriate for certain people (see his contraindications here), the potential for eating plans such as this to reduce one of the greatest health burdens of modern times is hugely exciting.

Thinking of trying it? Here’s what an 800 calorie diet mal plan looks like.

Try this stuffed red pepper recipe for a balanced 240-calorie meal

Are you at risk of diabetes?

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800 Calorie Diet Meal Plan

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90,000 sample menu, principles, useful tips

A diet of 800 calories a day is a guaranteed way to lose weight. The restriction is strict, therefore it must be observed wisely. Otherwise, the consequences will be: from the returned weight to chronic problems with the gastrointestinal tract and the main body systems.

The essence of the method is to reduce the amount of calories consumed during the day to eight hundred. Its is best used by those who want to quickly lose 2-7 kg.

For a serious correction of body weight, sparing diets are more suitable, in which the body does not receive stress

Losing weight on 800 calories: pros and cons

The main advantage of such a diet is rapid weight loss with a guarantee of positive results. Slow diets aimed at long-term weight loss are not always pleasing with a minus on the scales.

With slow weight loss, a plateau effect often occurs. A person strictly adheres to the dietary system of nutrition, but the weight does not move from a dead center.With a diet of 800 kcal, such injustice does not happen. The body receives too little energy, it inevitably has to use the stored reserves. In addition to the guaranteed result, there are other advantages:

• speed – you can lose 3-5 kg ​​in seven days;
• short-term – the 800 calorie diet is designed for a week, it is undesirable to continue to limit the daily menu for a long time;
• simplicity – it is easy to calculate a menu with a clearly limited energy value.It is almost impossible to make a mistake here, especially if you keep a diary;
• Availability – the weekly ration consists of inexpensive products that can be bought at the nearest supermarket;
• Muscle retention – the diet is based on proteins, so weight is lost by burning fat, and muscle mass remains in place;
• Balance – the diet of the losing weight includes foods with high nutritional value. The body receives the nutrients it needs, and vitality is provided by the fiber from fruits and vegetables.

Benefits of a 800 kcal diet

Five kilograms in seven days is far from the limit. Playing sports, you can lose one kg a day and in total lose almost ten. How much you can lose weight over a longer period largely depends on the body’s calorie needs.

For men, the average daily intake is 2500 kcal, and for women – 2000 kcal. Accordingly, if a man uses the same daily portions as a woman, then he will lose weight faster.

Exercising on an 800 calorie diet is optional. The body will begin to burn fat and in a quiet lifestyle, since it will still spend energy to support vital processes.

It is impossible to lose weight much and for a long time on such a diet. You can lose 10, even 20 kg, but after leaving the diet, they will quickly return with a couple of new kilograms. As a result, it turns out that the person starved himself, but in the end he became even more stout.

Disadvantages of the 800 kcal diet

800 calories: how to create a menu for the week

For weight loss to be successful and safe, the diet should include sufficient protein and carbohydrates. The former are needed to maintain muscle mass, while the latter ensure normal brain function and improve mood. On low-carb diets, people complain of irritability and cognitive decline. With proper adherence to the 800 calorie regimen, this is not the case.

Cakes are prohibited and with this method of losing weight. Sources of carbohydrates should be fruits and cereals.

All recipes should consist of low-calorie foods.

It is undesirable to season dishes with butter and sunflower oils, spices, and seasonings.

You need to eat 4-5 times a day.

Breakfast

For breakfast the following options are suitable:

• 100 g of cottage cheese with zero fat content, unsweetened tea, apple;
• oatmeal mixed with fruit cuts;
• yogurt or kefir, 2 boiled eggs;
• fruit salad, use kefir for dressing;
• 300-400 g yoghurt.

It is good to start the day with the listed products – they are light and do not burden the stomach that is stagnant during the night.

Breakfasts on a diet of 800 kcal

Lunch

A daily meal does not have to be heavy, but you can choose more hearty dishes. Options for lunch are as follows:

• vegetable soup with fish and herbs. You can make a salad from lettuce leaves by seasoning it with lemon juice;
• small portion of buckwheat with lean chicken fillet, cucumber and tomato. Dessert – coffee or tea with milk;
• vegetable stew and boiled chicken meat;
• Baked potatoes with assorted vegetables.Vegetables can be fresh or cooked.

Lunches on a diet of 800 kcal

Snacks

For snacks , fruits, vegetables, tomato juice, kefir are suitable.

Dinner

The last meal of the day should be light enough not to bother your stomach with night work. But too light a meal is also not suitable, because you need to eat a few hours before bedtime.

Eating too little will make you feel hungry before bed and can cause insomnia

Evening meal options:

• baked or fresh vegetables;
• 1-2 eggs and low-fat milk;
• lean fish with boiled vegetables, a cup of kefir;
• seafood.

Dinner on a 800 kcal diet

In conclusion

A simple food menu is optimal for a weekly 800 calorie diet. You can calculate the exact diet yourself, based on your preferences. To do this, use the calorie table and be patient – will have to weigh each portion of . Judging by the reviews, the result is worth it – the weight is decreasing with relentless speed.

Another menu option for 800 kcal in the video:

Do I need to count calories on keto to lose weight?

Most weight loss approaches are based on calorie restriction. Usually, these approaches are about replacing high-calorie meals.
like fatty meats, dairy products, sweets for low-fat options, low-calorie vegetables, herbs.

What about keto? Why do people lose weight when high-calorie fats are the basis of their diet? Why is it unnecessary on this diet
counting and specifically limiting calories? Or is it still necessary?

What are calories?

Caloric content or energy value of a product is the amount of energy that the body will receive when it is fully absorbed.

Energy is stored in the chemical bonds of proteins, fats and carbohydrates that make up food. When digesting food, large
high-energy macronutrient molecules are broken down into smaller ones with lower energy, namely amino acids, glycerin, fatty
acids, monosaccharides. In this case, part of the energy is released and used by the body for the synthesis of ATP or turns into heat.

To maintain metabolism and basic vital functions such as breathing, heartbeat, body temperature, etc. ,
each person in a state of rest needs a certain amount of energy. This amount is called the basal metabolic rate.
Its value depends on age, sex, weight, body characteristics, genetics and other factors. To determine the level
basal metabolism there are special formulas that allow you to approximately calculate this value by weight, sex, height and age.
Approximately because these formulas do not take into account individual factors.

The level of basal metabolic rate does not include the energy that we spend on ordinary daily activities, walking, playing sports.The more active a person’s lifestyle is, the more additional calories he needs.

Calorie deficit does not always work …

Calorie-deficit weight loss is based on the fact that more calories are burned than the food intake. In that
In order to obtain the missing energy, the body will use up its reserves, that is, fat deposits.

But in reality everything is not so simple … The organism is a very complex system in which all processes are interconnected. And the scarcity method
calories do not always work, especially in the long run.

There are many other more important factors that influence weight change. That is why some people may eat a lot and not get better, but
others gain extra pounds from one glance at food or do not lose weight even with a strict calorie restriction.

What other factors are important for losing weight?

One of them is hormones that regulate the feeling of hunger and satiety, the formation of fatty deposits.First of all, insulin,
glucagon and leptin:

• Insulin is produced in response to an increase in blood glucose after a meal. Affects the storage and burning of fat stores.
  It is sometimes called fat storage hormone because it promotes fat storage and inhibits lipolysis. The more carbohydrates in food,
  the more insulin is released;
• Glucagon is an insulin antagonist hormone. Released when blood glucose levels are low. To maintain homeostasis, it launches
  extraction of energy from reserve sources, namely glucose from glycogen or in case of glycogen deficiency of ketone bodies from fat
  deposits;
• Leptin is a hormone of adipose tissue that regulates energy metabolism. Also known as the satiety hormone. Suppresses appetite
  promotes fat burning. Leptin signals the abundance of energy resources and the absence of the need to replenish them at the expense of
  food.

Chronic inflammatory processes often become an obstacle to weight loss. Untreated infections, stress,
lack of sleep, smoking. Inflammation affects metabolism, the functioning of the immune and endocrine systems. Promotes development
insulin resistance, fluid retention, impaired absorption of nutrients.

In addition to the listed physiological moments, one should not forget about the psychological and physical comfort of the diet. One of the reasons,
according to which the calorie deficit does not work, in the fact that it is difficult for people to constantly restrict themselves. They are very hungry
especially at the beginning. Also, weighing everything, writing it down, being afraid to eat a product with an unknown calorie content is not always convenient and possible.

Any method of losing weight will be effective only if a person can easily and without torment adhere to it.Otherwise, breakdowns are inevitable.

Why not counting calories in keto?

Ketogenic diets are superior to low-calorie diets in the long term. Even when a keto diet contains
more calories. Why?

The fact is that low-carb diets affect the causes of weight gain: eating behavior, metabolism, production
hormones.

On a ketogenic diet, you can lose weight, especially not counting calories, because it is:

• Eliminates cravings for overeating, sudden surges in glucose and insulin levels caused by carbohydrates, especially refined ones.On keto, the body regulates appetite adequately to energy costs;
• Eliminates unhealthy foods (junk food, sweets, chips, etc.) specially formulated to induce food addiction
  and stimulate appetite;
• More satiates and satisfies hunger for a long time, since fats form the basis of the diet, and they are much more nutritious than
  carbohydrates;
• Helps eliminate inflammation and other factors that cause fat cell dysfunction;
• Affects hormones that regulate appetite and are responsible for burning fat stores. Especially in those people who are overweight
  weight or insulin resistance. Low insulin levels help break down fats and prevent them from accumulating. In the same
  glucagon works in the direction of lowering blood glucose levels, since glycogen stores on keto are depleted. Ketogenic diet
  also increases the level of the saturation hormone leptin and maintains sensitivity to it;
• Increases resting metabolic rate compared to conventional diets.Due to the increased energy expenditure on ketogenic
  diet, you can eat a little more calories without sacrificing your figure.

Ketogenic nutrition is the priority of food quality over quantity. Thanks to stable glucose and insulin levels, keto is much
it is more comfortable and easier to maintain the calorie rate. Moreover, this happens intuitively, without special calculations. People adhering
keto tend to eat significantly less and are in a calorie deficit without even realizing it.

And when to count?

Although a ketogenic diet increases metabolism and allows you to burn more calories if you eat too much
on fatty, high-calorie foods, without listening to the feeling of hunger and the needs of the body, you will not be able to lose weight.

Calorie counting doesn’t contradict keto, it just isn’t usually necessary. It is recommended to count calories on keto only in two
cases.

The first is when there is doubt that you are in ketosis.On keto, first of all, the correct ratio of BJU is important and only then
number of calories. Carbohydrates should be 5%, proteins 20% and fats 75% of the daily calories. If you are not sure if you are observing
these proportions, check yourself. Calculate how many calories you eat per day and estimate the percentage of macronutrients. Usually
such checks are very helpful in the beginning of the transition to keto. It so happens that, despite the strict restriction of carbohydrates, a person consumes
more protein and less fat than you need.Then, due to gluconeogenesis (the formation of glucose from amino acids), the body leaves
from a state of ketosis.

The second case is when you are sure that you are exactly observing the BJU ratio you need for keto, but still you are not losing weight. If not
inflammation and hormonal problems are resolved, there is a possibility of overeating and consuming excess calories. After all, healthy fats (coconut
oil, ghee oil, olive oil) – these are still quite high-calorie foods. If, for example, 100 g of apple contains 50 kcal, then
100 g of coconut oil – 900 kcal.Calculate how many calories you eat per day, and compare this value with
the recommended keto diet for your parameters. If there is a strong bust, then the number of calories you need to lose weight
cut.

Of course, calories are important for weight management, but this is just one factor. You also need to take into account the state of the hormonal
background, chronic illness, lifestyle.

Counting calories simultaneously with the ratio of BJU does not contradict the principles of keto.At first, many people even need it, because
that without experience it is impossible to determine “by eye” the amount of BJU. But if you are happy with the results of the weight change to keto, then the
calories do not need to be counted.

Learn to listen to your body, especially to the feeling of hunger and satiety. Be mindful of food, choose
natural products with minimal processing and high nutritional value, rich in healthy fats, high quality protein,
vitamins, minerals.This will help you stay full for a long time, get rid of harmful food addictions, not overeat and keep
health.

90,000 Ketomenu for 1,200 calories from expert

If you have ever been on a diet, then you know the immutable truth: in order to lose weight, you need to create a calorie deficit. That is, you should eat less food than the body spends during the day. You can create a calorie deficit by moving more and eating less. Everything is logical and corresponds to the first law of thermodynamics – in a closed system, the supply of energy remains constant, it does not disappear anywhere and is not taken from anywhere.In the dietary world, the law of conservation of energy formed the basis of the theory of calorie content.

However, current evidence does not support the theory of calories to work. The insulin theory comes out on top. The body is not a storekeeper who scrupulously counts the food eaten during the day, but at the end, having discovered that your menu was 1200 calories, decides to lose weight by a kilogram in the morning. To use the received food for energy purposes or put it off for a rainy day, the body accepts every time you eat.

If you eat frequently and consume high-carbohydrate foods, your body will release a lot of insulin, the hormone responsible for storing fat. Therefore, in order to lose weight, it is necessary to exclude fractional meals – 2-3 meals are enough to start fat burning. A keto diet, a high-fat, low-carb diet, will help you avoid hunger for long periods without food and keep your insulin levels normal.

Who will suit the menu for 1200-1400 kcal

On a keto diet, calories are not counted and they eat hunger until they are full. The main source of energy for the keto diet is fats. They are reduced on conventional diets, because fats are very high in calories. Just compare – 1 g of fat is 9 kcal, 1 g of carbohydrates or proteins – 4 kcal. But mathematics looks different when you consider more fundamental things. From 1 molecule of glucose (carbohydrates), 34-38 molecules of ATP are obtained – a universal fuel that cells use. One palmitic acid molecule found in saturated fats can produce 130 ATP molecules! The keto diet saturates much faster, more efficiently and of better quality, and at the same time the insulin level on the keto diet returns to normal, since the body receives a minimum of glucose and there is no reason to constantly produce a lot of insulin for its use.

The menu for 1200-1400 – is definitely not the menu from which it costs to start a keto diet. After years of eating carbohydrates, the body needs to remember how to use fats for energy. Therefore, when switching to a keto diet, it is imperative to follow the rule of “eating hunger until satiety” until the body is ketoadaptation.

Ketoadaptation is a state where the body is able to efficiently extract energy from fats and achieve ketosis.In ketosis, the body runs on ketones from fat rather than glucose from carbohydrates. At this point, you should follow the classic keto scheme, when 80 percent of calories come from fat, about 15% or a little more – from proteins and at least – from carbohydrates.

After the ketoadaptation has come, for weight loss, you can reduce the number of calories to those same 1200-1400 – due to the amount of fat in the diet. In this case, the diet should in no case be low-fat. Just instead of 80% of energy, 50-60% of fat will come from

Total: ketomenu for 1200-1400 calories is suitable for medium-sized girls with little physical activity and overweight.If you exercise a lot and do not have your own fat stores, your menu should be more high-calorie and fatty.

An example of a ketomenu for 1200-1400 kcal

Breakfast

3 eggs

2 pieces of boiled pork

Milk-free coffee (a little cream or unsweetened almond / coconut milk can be used).

Depending on the fat content of the meat, the method of cooking the eggs and whether you use cream in your coffee, such a breakfast will give you an example of 400-500 kcal, about 40-45 g of protein and 30 g of fat.The feeling of satiety will last 5-8 hours, depending on how keto-adapted you are.

During the day

Tea, coffee, herbal infusions – without sugar, honey, syrups and ideally sweeteners. Mineral water, salted water, natural apple cider vinegar with water.

Dinner

Nice piece of baked salmon

A cup of broccoli, sautéed in ghee

3-4 strawberries with whipped cream (natural, not sprayed) and a couple of dark chocolate wedges.

Approximately 800-900 kcal, more than 50 g of protein, 9 g of carbohydrates and about 70 g of fat.

In total, about 1300 kcal is obtained, of which 11 g of digestible carbohydrates (less than 20-25 g per day is needed for ketosis) and 6 g of fiber, about 100 g of protein and 100 g of fat.

Usually, the diet for weight loss looks sad and depressing, and the cat cries out the micronutrients in it. In our example, ketomenu with 1200-1400 kcal, there is enough protein for the full functioning of the body, there are beneficial omega-3 fatty acids, choline (especially important in the era of covid) and lecithin, a superfood broccoli, the magical properties of which deserve a separate article (and which sounds amazing if cooked in ghee).And for dessert – vitamin C, magnesium, vitamin B9, potassium and antioxidants polyphenols. Never before has a diet been so tasty and healthy.

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How I lost weight at 37 41, And I will tell the old story of my first weight loss of the year. A kind of summer challenge, as it is now fashionable.I don’t know exactly how much I weighed in the photo on the left. I think that somewhere kg. In the photo on the right – 71kg. At that time, I was more interested in the waist circumference, but I did not pay attention to the weight.

Waist left: 93cm, waist right: Who from the male half has never wanted to be, if not Schwarzenegger, then at least Van Damme?

I wanted Of course I did not become either the first or the second. During college, I went through my fair share of pitching and that was it. I came out of the gyms with about the same creep as I started.Years have passed. The fat on the belly gradually increased. Grew and a “lifebuoy” at the waist. I mentally told myself that all these are trifles and from day to day I will deal with this disgrace.

Let’s just milk this pie. I realized that obesity can no longer be hidden behind an oversized T-shirt and loose clothing. For “solidity” is a kind of euphemism that men invented to refer to such simple things as: belly over the belt, fat on the sides, third chin, etc. As soon as a person acquires a beer belly, those around him begin to say that he: a matured b became more solid in other nonsense In general, they talk to a peasant about solidity in the case when a woman would be told that she is down, flabby and does not look after herself.

Another time, when I was looking at myself in the mirror and sighing bitterly, my wife tried to calm me down, saying that I was no longer 20 years old. Yes, not twenty. I was not interested in such solidity in any way. So I decided to lose weight! In the process of working on myself, I once again made sure of the long-known truths: pull-ups, push-ups and all sorts of exercises for the press do not give any results in the matter of fat burning.

Moderate aerobic exercise works with a bang. Diet without exercise seems to work, but I could not lose weight without training.

Less 10-15 kg on a keto diet in 2 months is more than real!

The path from the waist of 90 cm to First, the main theses of this journey. Things That Work – Regular Walking Works Great – Diet Combined With Walking Works In General Fusion – You Can Run, But It Doesn’t Have To someone, but is not a necessity.

I lost weight when I ate at midnight before bed, I lost weight on 6 meals a day and lost weight on meals with hourly periods of fasting. Lessons learned in subsequent years as I got fat again and experimented with rocking and dieting. They write a lot about the fact that aerobic exercise is not needed and you can simply swing and lose weight with the right diet. I could not get. Swinging iron helps preserve muscle mass, so if you can do strength training, then add them.

But for me, strength training has never been the main factor in fat loss. Moreover, on the days when I had strength training, it turned out to be more difficult to wind up my required kilometers.It takes more time to combine rocking and walking than just walking. Fasting or fractional meals? I will say briefly, but the question deserves a separate topic.

In the title photo, I was losing weight on a fractional 6 meals a day. In subsequent times, I lost weight on food 3 times a day with breaks of 16 hours, the so-called Intermittent Fasting. I have been on the PG regimen with daily fasting for 7 years now. I don’t eat until lunchtime, then I go to workout, and only then I have my first meal.

But, as I said, this is a topic for a separate discussion.

Pills My best accomplishments have been made without pills. In the title photo, I lost weight at the waist from 93 cm to 80 cm without pills. At that time, I was still making normal progress on dry, but for testing I bought some VPX Meltdown, which was popular in those years. The composition is quite harmless, but it can no longer be said that I worked completely dry.

I dropped another couple of centimeters to I also used different simple means – amino acids, L-Canitin, L-glutamine, etc.Whether they work or not, I still did not understand, but I came to the conclusion that it would not be worse. Ephedrine was bought from a pharmacy in the United States in those years, it could be bought without a prescription.

I hoped for farming, went to diet and training carelessly and it turned out to be such nonsense that I don’t even show pictures of those years to anyone. Sometimes they tell me that they say that the pills still played a big role and without them I would not have succeeded.

Fortunately, somewhere in the middle of this epic weight loss, even before I bought those pills, I made a second video.On it I say that I have lost 81cm. It turns out that after that I removed another 1 centimeter from the waist and only after that I decided to try to add something to my diet and training.

Another example. The photo below on the left shows me losing weight at 37 years old with VPX Meltdown. On the right – losing weight to the same waist size at 41 years old. This time I took nothing but L-Carnitine. In time, this weight loss took about the same 6 months. In short, simple “off-the-shelf diet pills” do not have any noticeable effect when compared to a strict diet and exercise program.

For athletes, of course, you need real vigorous pharma. But drying them cannot be compared with the usual household weight loss “for the beach”. As for Meltdown, I can’t recommend it either – that formula was stopped around the year. Apart from him, I have tried Lipo-6, Lipo-6 Black and more. I did not notice the effect.

Diet I always go for a low-carb diet. In the following years I tried the keto diet, which also worked, but I was unable to complete my weight loss on keto with good results.There is probably no point in going into ketosis, a simple restriction of charcoal is enough. However, the photo below is an example of my progress on the keto diet with intermittent fasting at 44.

Returning to Year 10, to the weight loss shown in the title photo. Here is my typical daily menu for my very first and most impressive weight loss: or breakfast. I work from home and get up late, so I eat for the first time either at 9 or around 10 in the morning.

Can of tuna.Whether in oil or water. Sometimes with mayonnaise, sometimes with ketchup, sometimes with soy sauce. Depends on the mood. I walk for an hour and a half. About 7 miles 10km. Sometimes with something sweet juice or maple syrup, sometimes just water. An ordinary lunch. Either with salad or oatmeal. Sometimes instead of salad and oatmeal – slices of bread.

I eat well, so as not to get bored later. This is the only chance to eat whatever you want. Hiking again after work. Again about 7 miles. But sometimes less. By mood.Now just on the water. No side dishes. Sometimes a little raw vegetables. Coffee – cheese – meat. Can’t get rid of oral fixation. You need to chew something. Not sure what to eat on a ketogenic diet?

We offer you a comprehensive overview of what you can eat. Scroll down the page to learn more about each section. Sitting on a diet is not the easiest thing in the world, and even more so when you don’t know exactly what you can eat. So let’s first go over some of the food categories that people typically consume on the Keto diet: Fat.

Mostly fats come from meat, fish, nuts and oils. In turn, avoid trans fats like margarine from your diet. Basically, it is worth eating proteins of animal origin, since they are completely free of carbohydrates and you can not limit yourself either in quantity or in the choice of products.

However, consuming too much protein can negatively affect your health, so do not overuse. Vegetables and fruits. Fresh or frozen doesn’t really matter.Dairy products. Overall, dairy products fit perfectly into the keto diet. Just make sure they are not fat-free and low in carbohydrates.

Nuts and seeds. The wide range and variety of flavors make this food category a major source of inspiration in keto cooking. The main rule is the almost complete absence of carbohydrates in drinks. If you still want something sweet, you can use various sweeteners such as stevia.

Now, let’s dive deeper into each product category and look in more detail. Fats and Oils On a ketogenic diet, most of your calories should come from fat. It is a vital nutrient in the diet, but the right sources of fat should be chosen: – Saturated fat.

Must be consumed. They are found in meat, dairy products, eggs and some vegetable oils such as coconut, olive, sunflower, etc. They also need to be included in the diet. The main sources of such fats are unrefined oils, nuts and some meats.Required, but in the correct proportions. The optimal ratio between Omega-3 and Omega-6 is 1 in 3 or 1 in 4. The main source of these fatty acids is fish, in particular fish oil.

Also vegetable oils. Completely exclude.

These are processed fats that have been chemically altered and hydrogenated to improve shelf life. Avoid all hydrogenated fats like margarine as they are linked to heart disease! We recommend using “cold pressed” vegetable oils, and coconut oil is best for hot cooking as it does not oxidize at high temperatures.

Proteins First of all, you should pay attention to the quality of protein foods. Try to choose from farm products, grain-fed meats, and wild fish. Also important is the amount of protein consumed. Too much protein in your diet can put you out of ketosis, as our bodies can convert amino acids into glucose.

Of course, this is a complex process, but it all takes place. Typical sources of protein for the keto diet: – Fish.Give preference to wild fish, that is, not farmed: cod, pollock, salmon family, tuna, etc. Shrimp, oysters, scallops, crab meat, etc. If possible, buy farm eggs. Your choice is a moderate fat grain feed.

If you can, buy farm pork to avoid consuming hormone-fed pork. Chicken, turkey, duck and any other game.

Essence and basic principles of the diet

Liver, heart, tongue, etc.Lamb, rabbit meat and more are excellent choices, since such meat is most often grown without the use of hormones and grain feeding. Check labels. The products should be free of sugar, an abundance of flavor enhancers and preservatives. Choose natural oils with no added sugar. Supplement protein foods with fatty side dishes and sauces. So, you will be more well-fed, and the dishes will turn out to be much tastier.

Vegetables and fruits The main rule is that the more carbohydrates a vegetable or fruit contains, the less it can be eaten. Vegetables are a complete part of a healthy keto diet, but often people are not guided by the nutrient content and make the wrong choice. The base should be green vegetables, as they are full of vitamins and minerals, and there are very few carbohydrates.

Basically, they contain fiber, which is good for digestion and does not contradict the principles of the diet. Try to add vegetables and fruits to almost every meal, but be vigilant with the following: – High-carbohydrate vegetables. These include onions, parsnips, pumpkin, etc.

Completely eliminate starchy vegetables and fruits such as potatoes and bananas. Dairy Products Dairy products are often part of a keto diet, but should be consumed in moderation, as milk contains lactose – usually from g to g. Also, you should not choose low-fat dairy products. Several typical dairy products for the keto diet: – Greek yogurt ,.

Diseases of the intestines Diseases of other digestive organs Do not play with your own health. With diabetes mellitus, coma and even death are possible! Diseased kidneys may not be able to handle the increased amount of protein! Etc.

Be sure to consult your doctor about keto nutrition. With a normal diet, when we eat carbohydrates, bread, pasta, vegetables, proteins, meat, fish and fats, oil, the body does not use fat reserves, as it quietly extracts energy from carbohydrates supplied with food. What happens next? Carbohydrates, entering the digestive system, are broken down to glucose, blood sugar rises.

In response to glucose, the pancreas releases a portion of insulin such a transport hormone, the task of which is to reduce sugar. The more carbohydrates and the worse their quality, for example, sugar, sweets, white flour – fast carbohydrates, the more insulin is produced and more glucose is stored already in the form of fat.

This harmful hormone is just the same responsible for the feeling of hunger and blocks the process of fat burning. The more we eat sweets, the more we feel like eating. The choice of carbohydrates on the keto diet should be approached very carefully. The keto diet creates conditions for the body to use our fat reserves as energy.

When we cut off the intake of carbohydrates, our body has no choice but to switch to the use of proteins and fats, which cannot be broken down to glucose and raise blood sugar levels. It would be more accurate to say that the body is quite capable of extracting glucose from proteins, but this happens in very extreme cases to preserve life. But what about our brain, which feeds on glucose, what about the nervous system?

For this to happen, you need to enter the body into a state of ketosis.Part 2: When ketosis or fat breakdown occurs The body uses carbohydrates in two main ways. The first is in the form of glucose for an instant boost in energy, performance, endurance and hunger.

After a few hours, when glucose stores are depleted, the body switches to using glycogen, producing glucose from it. With a significant reduction in carbohydrates in the diet, glycogen stores are depleted for about a day, depending on the characteristics of the body. For example, the more muscle mass, the more glycogen is stored.

After days, when the stored carbohydrates run out, the body will begin to extract energy equally from fat stores and from your muscles. For about a day, the body completely switches to using fat as its main source of energy. The process of breaking down fats is called lipolysis.

The rate of onset of ketosis directly depends on how active you are. With daily exercise, fat breakdown can begin on the day of the diet, with a passive lifestyle – at The lipolysis process looks like this: the fat molecule breaks down into glycerol and free fatty acids.

And fatty acids – into certain compounds called ketone bodies or ketones. The appearance of ketone bodies in the urine indicates that it is the process of fat breakdown that is going on. Signs of ketosis: The presence of ketones in the urine is checked with special test strips. Increased energy, a surge of strength and vivacity, improved mood. Decreased appetite. Possible odor of acetone from the body and urine from the mouth.

What you need to do on a keto diet: Drink a lot of pure non-carbonated water at the rate of 30 ml per 1 kg of body weight.If you do not know how to drink water, and this is really a habit and an acquired skill, install an application on your phone, which will definitely remind you of this. Eat fiber-rich green vegetables, see Three Types of the Keto Diet Standing.

That is, the diet does not stop until the full result. The keto diet for strength training. It is used mainly by people who are involved in strength sports. Importantly, you need to eat no more carbs than you can spend exercising with iron, otherwise ketosis will stop.The amount of carbohydrates you need is determined by your own experience.

Loading can last from 9 to 12 hours, optimally, of course, 9 hours. For example, at 9 am we started, it is inappropriate to load too often, as you will constantly cut off the burning of fat.

It is allowed to consume g of carbohydrates per 1 kg of your weight during the day, dividing them into several meals. The amount of fat on carbohydrate load days should be kept to a minimum. It is not recommended to eat a lot of fruits and milk, as these products contain a lot of simple carbohydrates – fructo and lactose sugar, which subsequently inhibit the process of fat burning.

Ingredients

Cyclic keto diet helps in several cases: Psychological aspect, as they say, take your soul away. Glycogen replenishment for your workouts this coming week. Training becomes easier and more productive.

Carbohydrate loading kicks off your hormones, including leptin, to boost fat burning. How Much Carbs Can You Eat on a Keto Diet? It is best to cut carbs to zero. But the maximum allowed amount is g of slow carbs per day from green vegetables.

More is believed to negate all your efforts to get into ketosis.

Instructions

If a low carb diet also leads to weight loss, why should I go on a keto diet? During ketosis on a carbohydrate-free keto diet, your main source of energy is solely your fat stores. On a low-carb diet, carbohydrates are the main source of food.

But since there are very few of them, the body still tries to get energy from fat cells.As soon as you go too far in carbohydrates, fat burning stops completely. Thus, the keto diet is much more effective. I just started adhering to the keto diet and I do not feel well: weakness, apathy, drowsiness, inability to think clearly, etc. When we sharply limit the intake of carbohydrates, the body begins to frantically demand sweets, chocolate, sandwiches or porridge.

This happens because the energy is running out, you need to replenish it urgently, and your body has not yet switched to the mode of extracting energy from fat.You feel sleepy and lethargic to save as much energy as possible.

This is such a survival mechanism that is inherent in us by nature. Should you count calories on a keto diet? In order to preserve muscle mass as much as possible, it is recommended to consume 1 g of protein per 1 kg of your weight.

With these numbers in mind, you can balance your nutrients by cutting carbs to zero and increasing your fat percentage. If you count in grams, then the amount of protein and fat will be almost the same, since 1 g of protein contains 4 kcal, 1 g of fat – 9 kcal.In a keto diet, it is important to have an increased amount of fat in the diet so that the body uses fat as the main source of energy supply.

Allowed Keto Foods.

Altai nutritionist: how to lose weight by summer without harm to health

Types of diets

There is a huge variety of diets for weight loss, in which it is sometimes difficult to navigate a common man in the street. According to of the Barnaul nutritionist Alexei Shelyagin , the most popular of them are keto diets (carbohydrate-free), low-calorie and interval diets.

Low-calorie diets involve the use of less than 800 kcal per day, when a normal adult woman, for example, needs 1. 5-2 thousand kcal.It is difficult to tolerate such diets. In addition, they can cause serious health problems.

– These diets are mainly followed by girls. However, this type of nutrition has dangers – with a decrease in fat mass below the permissible level, hormonal disorders begin. A woman’s menstruation stops completely, and she will subsequently not be able to get pregnant, ” explained Alexey Shelyagin.

In addition to problems with hormones, the body’s metabolism decreases. As a result, after such diets, weight gain is even stronger.

Fats become the main source of energy in the keto diet. Carbohydrates are strictly prohibited. However, the dietitian is sure that such diets are a marketing ploy. Low-carb diets lead to a decrease in fat and muscle mass. Upon returning to the usual type of diet, a person very quickly gains fat mass – more than what he had. In medicine, this is called the “yo-yo effect.”

Doctors do not like the interval diet. With this diet, meals are alternated with periods of abstinence strictly at a specific time. There are several schemes for such fasting. The most common are 16/8 and 20/4.

– Many abstain for 16 hours and then gorge themselves. What kind of weight loss can we talk about? Moreover, this type of diet is not suitable for many, since not everyone can not eat for so long, – added the dietitian.

Lose weight correctly

Alexey Shelyagin believes that the mistakes in losing weight are usually the same. Among them: independent weight loss without a doctor, improperly selected diet, lack of access to a maintenance program, inadequately selected loads and haphazard use of drugs for weight loss.

According to the speaker, before starting to lose weight, a person should definitely go to a dietitian or endocrinologist and pass the necessary tests. Further, taking into account chronic diseases, a diet will be made for the patient. And it should be individual in any case.

The doctor will also decide how much kilogram a person can lose weight, depending on his health condition. Painless weight loss should come from fat mass, the nutritionist explained. But it is also very important to lose weight so that later you do not get better again.

– It’s not enough just to lose weight, you need to clearly understand how to save it later. But in order to achieve a good result, you need not only to eat right, but also to eliminate those factors that led to a gain in fat mass, the speaker continues.

The reasons for weight gain are also hormonal disorders, lack of certain elements in the body, etc. For example, iron deficiency can seriously increase appetite. Therefore, first of all, it is necessary to eliminate the causes, and only then the consequences.

-10kg for three months

A resident of Barnaul, journalist and fitness trainer Olga Vedernikova , began to lose weight in February 2020, when she took part in a weight loss marathon. The results turned out to be impressive – in three months the townswoman said goodbye to 10 kilograms, in a year – from 17 kg.

Our heroine is sure that everyone can lose weight, but for this it is not necessary to plow in the gym. The main thing is to completely revise your diet and include complex carbohydrates in your diet, Olga believes.

– I often meet people in the fitness room who have been going there for years, but they cannot lose weight because they are not eating properly. It is necessary to do everything in a complex, otherwise there will be no effect, – says Olga Vedernikova.

Olga before losing weight / Photo: Sergey Pozdnyakov

According to the interlocutor, you need to completely abandon simple carbohydrates and fats. You can eat meat, but it is better to choose lean beef, pork, chicken or turkey.If you really want something sweet, then you can eat, for example, slices. However, the girl is sure – in any case, you should not starve.

– The body needs a certain amount of calories per day. If they are not received enough, then the metabolism freezes. During a hunger strike, you can lose weight, for example, by 10 kilograms, but then you will gain 20, Olga added.

The girl is sure that everyone can lose weight, if only there is motivation. Exercising in the gym, a person loses 300-400 calories per hour, about the same he gets by eating one piece of cake.With the right prioritization, it will not be difficult to reduce weight, the interlocutor is sure.

Olga after losing weight / Photo: Sergey Pozdnyakov

Diet example

Olga told about her food option. The girl prefers to eat five times a day, but in small portions, and most importantly, there should be no more than 4 hours between meals. The body must always understand that it will be fed.

• Olga usually eats eggs for breakfast – boiled or fried in a Teflon-coated pan.Oil can be added, but olive oil is best.
• Around 11.00-11.30 a girl eats 150 grams of 2% cottage cheese with some kind of fruit, for example, kiwi.
• At 14.00 Olga eats meat / fish with some kind of cereal and a vegetable – a cucumber or tomato.
• At 16.00, the girl drinks tea and eats a slice or eats nuts.
• The heroine’s dinner is quite standard. It consists of meat, fish or seafood with vegetables.
• At night, a girl can eat an apple or an egg so as not to go to bed hungry.

The ketogenic diet – miracle or evil?

Recently, many adherents of the keto diet, or in other words, the ketogenic diet, have appeared on the network. Let’s figure out if it is really so useful for losing weight. Specialist in healthy eating, Svetlana Zelentsova (VegGuru) and nutritional therapist, Alexandra Gagen (Naudi elu)

VegGuru:

“Clients, subscribers and acquaintances are increasingly asking my opinion about the ketogenic diet, or as it is also called the keto diet.Let’s look at the history of this diet, the essence and principles, and also consider the side effects of this diet and find out if it is possible to lose weight on this diet without compromising health.

The ketogenic diet was originally developed as a treatment for severe epilepsy in the 1920s and only later became a weight loss diet. Recently, the ketogenic diet has also been successfully used in the treatment of certain types of cancer. Such dietary food is prescribed to patients under the strict supervision of the attending physician and constant monitoring of analyzes.Therefore, it is worth distinguishing between the classic therapeutic diet and the popularized ketogenic diet for weight loss.

In the classic version of the ketogenic diet, the following ratio is followed: carbohydrates 4%, proteins 6% and fats 90%. Thanks to these restrictions, the human body is put into a state of “ketosis”. When we are deficient in carbohydrates and blood sugar is low, fatty acids in the liver are broken down into ketone bodies or ketones, and the body uses ketone bodies for energy (instead of carbohydrates), this condition is called “ketosis”.

Modified Weight Loss Diet allows up to 6% carbohydrates, 12% fat and 82% fat. On a diet based on Medium Chain Triglycerides, 17% carbohydrates, 10% protein and 73% fat are allowed because medium length fatty acids help ketosis to occur more easily. The Modified Atkinson Diet, which is also a ketogenic diet, allows more protein – 30%, carbohydrates are trimmed to – 5% and fats are maintained – 65%. The most common among fans of the ketogenic diet is the following ratio: 75% fats, 20% proteins and 5% carbohydrates.

Some types of ketogenic diets also very severely restrict calories, at some stages of the diet up to 600-800 kcal per day.

Does the ketogenic diet work for weight loss?

The ketogenic diet does affect body weight and it helps to reduce weight. Like most weight loss diets, the ketogenic diet is based on the principle of reducing the amount of carbohydrates in the diet, and sometimes in combination with reducing the total calorie intake.

Thus, any diet that relies heavily on calorie cuts and changes the proportions and ratios of nutrients and restricts carbohydrate intake can be effective in the short term for weight loss. But a more important question arises: how safe is it for health and can this kind of diet be used in the long term?

Side effects of the ketogenic diet

Keeping a ketogenic diet in the long term is very difficult and difficult.This diet has very serious side effects, the elimination of which is not always possible for a person to cope on their own.

The ketogenic diet also has direct contraindications: pancreatitis, gallbladder disease, liver or lipid metabolism disorders, bariatric surgery, renal failure.

It is also worth remembering that CD is contraindicated if a person’s condition before switching to a diet leaves much to be desired, since on a diet of this kind you can get a deficiency of nutrients necessary for the body.And if the body was already in short supply, then we will only make it worse.

Side effects may include too low blood sugar, high cravings for sweets, weakness, fatigue, dizziness, constipation or early diarrhea, cramps, drowsiness, headaches, nausea, kidney stones, lack of vitamins and minerals. Some people may have a faster heart rate at the beginning of the diet (for example, people with low blood pressure).

KD supporters do not hide the fact that unpleasant symptoms in the form of weakness, nausea, dizziness, headache, diarrhea from KD can be, but they call it “ketogenic flu”.And if you endure these symptoms, then there will be an improvement, followed by a decrease in weight and an increase in strength, and rejuvenation.

However, it should be noted again that CD is not a physiological norm, side effects must be recognized and carefully managed. In acute cases, side effects can manifest as severe symptoms such as dehydration, hypoglycemia, lethargy, metabolic acidosis, and gastrointestinal symptoms. However, most of the side effects are associated with weight loss, high levels of low-density lipoprotein, and elevated total cholesterol levels.

Although the ketogenic diet does promote weight loss, it should still be viewed as a health-promoting diet. Do not forget that CD has a number of serious contraindications and side effects. The diet should be calculated exclusively on an individual basis, under the supervision of a specialist with appropriate qualifications. The patient’s condition should be constantly monitored by analyzes.

Before prescribing a diet, it is necessary to eliminate all risk factors, fill the deficiencies of minerals and vitamins and other nutrients, find an appropriately qualified specialist who can take responsibility for the patient’s health and cope with possible difficulties.

All this makes the ketogenic diet unsuitable for large-scale use and popularization as a healthy diet or a diet for weight loss on its own.

Naudi Elu

In the course of my professional nutritional career, I also often had to deal with the question of the effectiveness and benefits of the ketogenic diet as a way of effective weight loss. Representatives of various media have also made similar inquiries more than once.

Agree that the ketogenic diet does affect body weight. However, in addition to this, various other factors can influence body weight – various diseases, stressful situations, restrictive nutrition. But we will not call these factors useful and necessary circumstances for influencing weight. Rather, on the contrary, we will strive to prevent or correct such unfavorable conditions.

I personally do not recommend a ketogenic diet as a way to lose weight, because I do not consider such a nutritional system to be complete, healthy and safe for the health of the body.Such extreme options, in my opinion, are not a long-term solution or a healthy and completely safe lifestyle. With a healthy, sensible and balanced diet, adequate movement and physical activity (at least in the form of everyday activities), you can definitely lose weight, get in shape and maintain it throughout life.

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