Contraindications to the keto diet and LCHF: harm and consequences

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Having a slim and fit figure is the desire of every woman. Fashion trends associated with an active lifestyle and diets offer girls the most sophisticated methods of losing weight and drying their bodies. Alas, these newest “miracle techniques” and “secret programs” for getting rid of extra pounds often turn out to be empty.

And yet there are proven methods approved by nutritionists. One of them is the keto diet. You will feel the results of this method of eating within a couple of weeks. Want to know more? Read our article!

The essence and types of the keto diet

The ketogenic diet was developed in 1921 for children with epilepsy. It was actively used when taking pharmaceutical medications did not bring results. The technique is based on ketosis, which occurs when carbohydrates and protein are reduced.

The ketone diet involves eating foods containing fats. These substances charge the body with energy and restore insulin production.

There are several types of this diet:

• Simple . The essence of nutrition is to consume fat and reduce the amount of carbohydrates.
• Targeted . Suitable for people who play sports. Thanks to fats, you can improve your workout results.
• Cyclic . Allows you to replenish glycogen stores in muscle fibers. Carbohydrates and proteins remain at high levels. It is important to eat less fat. This option is suitable for athletes.

Usually pay attention to the intensity of training and the body's reaction. If a diet option is not suitable, switch to another.

Product Lists

To correctly create a menu, you will need to keep on hand a list of products throughout the entire weight loss period, which indicates their calorie content and the amount of carbohydrates.

Table. Part 1:

Part 2:

By constantly looking at such tables, you will soon remember the calorie content of the main dishes and will compile your daily diet much faster.

Keto diet rules

The following rules apply for each type of food:

• You need to drink at least 2 liters of water per day.
• Eat food slowly 4-5 times a day.
• Dishes are stewed and boiled; fried food should not be eaten.
• Preference is given to raw vegetables.
• For drinks, you can use green tea, freshly squeezed juice or herbal infusion.
• You need to consume 50 g of carbohydrates per day.
• You need to monitor your daily calorie intake. You need to spend more than you consume.
• It is better to avoid snacking altogether.
• To lose weight even more effectively, you should devote 20-30 minutes a day to physical activity.

The maximum duration of the diet is 1 month. Then you need to take a break of 3 weeks to saturate the body with nutrients.

In the first 7 days of the diet, you need to consume proteins and fats in a 50/50 ratio. To maintain muscle mass, you should eat 3-4 g of protein per 1 g of weight.

Starting from the 2nd week, the amount of fat is increased to 65-75%. Proteins will account for 20-30%, 5% are carbohydrates.

The phases of body restructuring during a diet look like this:

• First 12 hours . The body completely uses up its available glucose reserves.
• 48 hours . Glycogen contained in the liver and muscles is consumed.
• In 3-5 days . Metabolic restructuring begins. The body tries to look for an alternative to carbohydrates and finds it in proteins and acids.
• Day 7 The body adapts to carbohydrate deficiency and switches to a ketogenic state.

Even after completing the diet, the body needs adaptation and proper diet.

Sample menu

The weekly menu presented below can be customized to suit your taste preferences. But don’t forget to focus on your daily caloric intake. For men, it may be wiser to include more meat than indicated in the table below.

If you need to create a menu for a month, simply repeat this diet every new week (minor variations in products are quite acceptable).

What to do before dieting

To minimize the risk of side effects, experts advise:

• take blood tests;
• make sure you have sufficient knowledge about the diet;
• leave in the refrigerator only those foods that are allowed during weight loss;
• exclude prohibited products;
• create a program for gradually reducing carbohydrates from the diet;
• Train yourself to drink water regularly.

It is important to consult with a specialist who will create a personal nutrition plan.

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Eating less than 20 g of carbohydrates after a week forces fatty acids to be rapidly released from the body's fat reserves. A large amount of acids enter the liver, where they are converted into ketones during oxidation. The resulting molecules provide the body with the necessary energy. Ketones are able to cross the blood-brain barrier, providing fuel to the brain in the absence of glucose.

A state of ketosis can also be achieved by fasting, but the lack of supply of vital micro and macroelements leads to serious health problems. Ketogenic nutrition is an alternative approach that allows you to lose extra pounds with less damage to the body.

Basic principles

A universal diet will help get rid of subcutaneous fat, improve the relief when playing sports, and is relevant for epilepsy and oncology. When drawing up a nutrition plan, you need to rely on a number of principles:

• keeping carbohydrate foods to a minimum;
• exclusion of sugar and sugar-containing products;
• maintaining water balance;
• consumption of quality fats;
• gradual entry into ketosis.

When switching to a keto diet, the body reorganizes metabolic processes, obtaining energy from fats. The absence of carbohydrates does not cause insulin spikes, and weight loss accelerates.

What foods can and cannot be eaten

The list of permitted products looks like this:

• chicken, beef, turkey;
• seafood;
• fatty fish;
• green vegetables and herbs;
• olive and vegetable oils;
• eggs;
• milk and fermented milk products;
• nuts;
• berries.

It is important to exclude the following products from the menu:

• sugar and all products containing it;
• potato;
• rice;
• pasta;
• bread;
• soda;
• baked goods and baked goods;
• margarine;
• alcohol;
• sweet fruits;
• beets;
• carrot.

Judging by the list of permitted and prohibited foods, your usual diet will have to change significantly.

Recipes

An important advantage: the keto diet combines food recipes so that hunger will not be disturbed during weight loss, maintaining a state of ketosis, and the above allowed products are affordable.

Keto - bread

Recipe No. 1
Almond flour contains 54.5 grams of fat per 100 g of product, which makes the ingredient suitable for a keto diet.

Cooking method:

• Mix all dry ingredients in a bowl.
• Pour in hot water, lightly beaten egg whites and vinegar. Beat with a mixer until you get a sticky dough.
• With wet hands, form several pieces of future bread.
• Grease a baking dish with olive oil and lay out the dough.
• Place in an oven preheated to 180 degrees for 45-50 minutes. Readiness to determine with a toothpick.

– almond flour – 250 g; – crushed plantain leaves – 5 tbsp; - baking powder - 2 tsp; – sea salt – 1 tsp; - apple cider vinegar - 2 tsp; – hot water – 200 ml; — egg white – 3 pcs.; – sesame – 30 g.

Salmon baked with asparagus

Recipe No. 2
Salmon meat contains from 7 to 12 g of protein, depending on the variety. The tender and rich taste of meat combined with asparagus will be an ideal option for serving the dish for dinner.

Cooking method:

• Marinade: mix soy sauce, sesame oil, chopped basil and crushed garlic.
• Cut the fillet into small pieces or into steaks, place in a sealed bag and pour over the marinade. Place in the refrigerator for 1 hour.
• Cover a baking dish with foil, lay out the marinated fish with the remaining sauce, and lay out the washed asparagus. Close the foil tightly.
• Place in an oven preheated to 180 degrees for 20 minutes.
• In a hot frying pan, fry diced onions and mushrooms in butter.
• Open the foil, spread the fry evenly over the fish, and bake for another 10 minutes.

Ingredients: - salmon fillet - 1 kg; – asparagus – 150 g; – mushrooms – 200 g; - onion - 40 g; - garlic - 3 cloves; — soy sauce – 300 ml; – sesame oil – 10 ml; — butter – 20 g; - basil - 3 sprigs.

Chicken casserole with cheese and olives

Recipe No. 3
Cooking method:

• Wash the meat, dry it and cut it into small pieces, add salt.
• Fry in butter on both sides until golden.
• Mix cream and pesto sauce.
• Cut the cheese into small cubes, chop the garlic, cut the olives into rings.
• Place the chicken in a baking dish, distribute olives, cheese, and garlic evenly on top. Pour over cream sauce.
• Place in an oven preheated to 200 degrees for 30 minutes.

Ingredients: - chicken thighs fillet - 350 g; — chicken breast fillet – 350 g; – high fat cream – 400 ml; — feta cheese – 250 g; — pesto sauce – 90 g; — pitted olives – 200 g; - garlic - 1 clove; – olive oil – 40 ml; - butter (for frying) - 10 g; - greens, salt - to taste.

Keto diet: weekly menu for 1100 calories per day

Don't expect much fat loss in the first week. In 7 days the body will not have time to adjust to the new regime. A sample menu would look like this:

The menu for women will differ in the number of calories. It should contain more berries, nuts, vegetables and fruits. A man’s diet will be higher in calories; he needs to eat more meat and fish.

How to control your protein intake

The keto diet implies strict adherence to specified proportions of nutrients. This is the key to efficiency and high results. Every day you need to count calories, BZHU, keep a food diary. This will allow you to track the results over a month or longer period. The experience of nutritionists shows that keeping a food journal reduces the likelihood of breakdowns and improves results.

Consumption control consists of several stages:

1. Find the optimal ratios of proteins, fats, carbohydrates.
2. Calculate your daily calorie intake, taking into account your height, weight, age, and level of physical activity.
3. Determine protein needs.
4. Determine the need for fats.
5. Determine your carbohydrate needs.
6. For each indicator, it is necessary to calculate the upper and lower levels. This will help you change the menu throughout the day to get the required amount. For example, calculate the norm for the ratio of BZHU 15/80/5 and 20/75/5.

It is recommended to create a menu in advance, two to three days in advance. Eating according to a plan, where each dish is calculated in advance, is much easier. For beginners, a good option would be a ready-made diet with calculations of the main nutrients. This menu satisfies the ratios of nutrients, is balanced, and contains essential vitamins and minerals. The essence of nutrition lies in compliance with the norms.

Experts' opinions

Expert opinions about the keto diet are quite varied. Most of them believe that such nutrition does not destroy muscle tissue and replenishes the supply of useful elements in the body. Another advantage of the diet is the absence of fasting and appetite control. The thoughts of someone losing weight will not be occupied with food.

Nutritionists note that the lost kilograms do not return again. The main thing is not to indulge in fatty and sweet foods in the future, and also to engage in physical activity.

Experts warn that during a keto diet a person may experience heaviness in the stomach and flatulence. This occurs due to a lack of fiber in the diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, you should consult a doctor before starting a keto diet, because it can cause a deficiency of glucose in the blood.

The role of protein in the ketogenic diet

Protein is an extremely important element, which is a “building material”. All vital organs and tissues consist of it. It is an important component of metabolic processes and performs many different functions. The most common include:

1. Transport, responsible for the transfer of chemical elements within cells, between the body and the environment. The protein responsible for performing this function is hemoglobin, which transports oxygen and carbon dioxide, an adrenal hormone.
2. Motor, responsible for muscle contraction.
3. Construction, which is involved in the formation of tissues, membrane membranes, cell walls. These elements make up skin, tendons, muscles, and hair.
4. Structural, providing strength and elasticity to fabrics.
5. Signaling, responsible for the transfer of information between cells, internal organs, and tissues.
6. Enzymatic (catalytic), responsible for the occurrence of chemical reactions in the body, accelerating or slowing them down.
7. Hormonal (regulatory) is responsible for metabolic processes and metabolism.
8. Energy. When burning one gram of protein, 4 kcal of energy is released.
9. Protective. Antibodies are special proteins that protect the body from infection and penetration of foreign microorganisms.

The keto diet activates all the positive effects of proteins and enhances them. That is why it is necessary to strictly observe the protein norm and fully replenish it.

Reviews about the keto diet

According to reviews from girls on the Internet, the first week of the diet is quite difficult. Some ladies experienced weakness and dizziness. The visible effect was noticeable after 3 weeks. On the keto diet, many have managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.

I was especially pleased with the variety of dishes for the keto diet. Avocado salad with cheese and spinach, broccoli with cheese, keto bread, keto pancakes are praised. For dessert, they recommend making classic cheesecake, chocolate covered cherries, and red velvet cupcake in a mug.

Men also praise the diet. She helped them emphasize their muscle definition. However, in the first days, many experienced severe weakness. Other changes were also observed:

• Increased cholesterol levels . This situation can happen due to consumption of saturated fats. Subsequently, this can lead to heart and vascular diseases. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
• Digestive problems . They can be caused by insufficient fiber.
• Vitamin deficiency . The diet can lead to mineral and vitamin deficiencies. Therefore, it is important to take vitamin complexes.
• Smell of acetone from the mouth . This symptom indicates a violation of carbohydrate metabolism. It is important to drink more fluids.

The keto diet is not suitable for people engaged in mental work. It will be difficult for them to concentrate on important matters.

What does my ketogenic diet plan consist of?

A keto diet menu must be composed correctly, taking into account the ratio of proteins, fats, carbohydrates, and also fully satisfy the body’s need for vitamins, minerals, and nutrients. It is recommended to take biologically active vitamin supplements along with food.

Keto nutrition has the following features:

• 10% of the total calorie intake consists of carbohydrates. The main sources in this case are: greens, vegetables (non-starchy), legumes, fruits;
• 20-30% is protein. Main sources: meat, some legumes;
• 60-70% - healthy fats: vegetable oils, fish oil, nuts, avocados.

These ratios are approximate and depend on individual characteristics and level of physical activity. Diet, calculation of nutritional supplements, menu for the day - all these are the tasks of the attending nutritionist. A qualified specialist, based on medical history and laboratory results, will be able to create meals for weight loss, getting rid of or stopping certain diseases, and solving current health problems.

How to calculate BJU? You can find a special calculator on the Internet. You will need to enter data: height, weight, level of physical activity, select the type of diet (low-carb, keto, high protein). But it’s better to turn to specialists after passing tests. Some diseases require a special approach; an incorrectly selected diet can change the course of the disease and lead to relapse.

Contraindications

You should not use a low-carb diet in the following cases:

• diseases of the heart and blood vessels;
• disorders of the gastrointestinal tract;
• hormone failure;
• oncology;
• diabetes;
• gestation and lactation;
• unstable psycho-emotional state.

It is important to avoid eating restrictions after surgery. Elderly men and women and children are prohibited.

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