Keto diet for effective weight loss

the essence of the keto diet for weight loss

Only a complete revision of the diet can help you lose weight and put your figure in order. Today there are many dietary tables, which complicates the choice. It is important that a weight loss course not only relieves you of the hated kilograms, but also does not harm your health. The keto diet meets these requirements.

The essence and principle of the diet

The dietary table got its name from the ketone bodies formed in the body as a result of the lipolysis process (the penetration of excess fat cells into the blood). With carbohydrate starvation, a program for seeking energy in the fat layer is activated.

The essence of dietary restrictions comes down to the exclusion from the menu of dishes prepared from carbohydrate products. Fats and proteins remain as a source of energy.

Since carbohydrates are the best food for energy, the body will start looking for them in stored fat layers, speeding up metabolic processes. It is thanks to this launch that processing is carried out quickly, which leads to a decrease in body weight. Therefore, the keto diet is very popular.

When using the keto diet, you should control the amount of carbohydrates and calories in food. It must be nutritious in order to ensure the normal functioning of vital systems.

Basic rules, what is allowed, what is prohibited?

For the dietary table to be effective, you need to follow some rules:

allowed and prohibited foods on the keto diet
  1. Introduce moderate amounts of fat into the diet for nutrition and energy.
  2. Calculate the calorie content of meals to ensure performance and normal well-being.
  3. Maintain water balance throughout the day.
  4. Consult your physician before introducing carbohydrate restriction.
  5. Take food slowly, preferably according to a regimen consisting of 4-5 meals.
  6. You need to cook dishes with a minimum amount of time for heat treatment, it is better to give preference to raw vegetables.
  7. Daily carbohydrate intake should not exceed 100 g.
  8. Use herbal infusions, green tea, freshly squeezed juice as a drink.

List of Approved Products:

  • chicken, turkey;
  • eggs;
  • fermented milk products with low fat content;
  • hard cheese;
  • low-fat fish;
  • fresh vegetables;
  • fruits (sour);
  • seafood;
  • nuts.

List of prohibited foods:

  • fatty, smoked, fried;
  • semi-finished products;
  • drinks with gases and preservatives;
  • spices, salt;
  • bakery and confectionery products;
  • pasta;
  • cereals;
  • potatoes, beets, carrots;
  • sweet fruits;
  • bananas.

Sample menu for a week

sample keto diet menu for weight loss

The ketone diet has a sample menu. It must be balanced, taking into account the needs of the human body for nutrients, vitamins and minerals. Consider an example of a menu for a week to get rid of the hated pounds.

1st day

  • 3-egg omelet, a slice of rye bread with cheese, protein shake;
  • brown rice, steamed chicken breast cutlets, hard cheese;
  • protein cocktail, nuts;
  • fish baked in the oven with vegetables, freshly squeezed apple juice.

2nd day

  • bell pepper stuffed with cottage cheese with herbs, herbal tea;
  • seafood soup, rice with vegetables;
  • yogurt;
  • steamed turkey meat, vegetable mix, a slice of hard cheese.

3rd day

  • steamed fish cakes, vegetable cuts, protein shake;
  • vegetable stew, fish baked with cheese in the oven;
  • kefir;
  • rolls stuffed with vegetables and cheese.

4th day

  • curd casserole, protein shake;
  • vegetable soup, vegetable salad with rice and boiled chicken;
  • eggplant baked in the oven with cheese and tomatoes;
  • steamed fish meatballs, vegetable salad.

5th day

  • omelet, cottage cheese, yogurt;
  • vegetable stew, fish with vegetables;
  • protein shake;
  • boiled turkey with vegetables.

6th day

  • eggs stuffed with herbs and mushrooms, yogurt;
  • seafood soup, vegetable cuts, boiled chicken breast;
  • freshly squeezed apple juice;
  • fish baked with cheese, kefir.

7th day

  • omelet sprinkled with hard cheese and herbs, yogurt;
  • wild rice with vegetables, boiled chicken breast;
  • protein shake;
  • veal steak, vegetable salad, kefir.


rules for preparing dishes for the keto diet
  1. Pepper with curd filling.Mash low-fat cottage cheese in a bowl. Add chopped herbs and an egg to it, mix. Pour boiling water over bell peppers and let stand for 3-5 minutes in hot water. Then cut off the top and remove the core. Fill the cavity of the vegetable with cheese. Place in the oven for 5 minutes. Drizzle with sour cream before serving.
  2. Fish meatballs.Remove the skin from the pollock and cut the fillet. Chop the meat finely with a knife. Add a little onion, salt, finely grated cabbage and an egg. Stir the minced meat, form balls from it. Steam for 15 minutes.
  3. Casserole.Mash cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, disassembled into inflorescences, 1 tablespoon of semolina. To stir thoroughly. Put the mixture in a mold. Sprinkle the top with chopped hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.


There are no strict restrictions on the period of use of the low-carb diet. The characteristics of the organism play an important role in determining the time.

Depending on your goal, you can choose one of the existing three types of keto diet:

  1. Permanent, used for 1 week to a month (only fats, fiber and proteins are used).
  2. Strength, designed for athletes (carbohydrates up to 100 g are allowed).
  3. Cyclic, providing for the addition of the menu once a week with carbohydrate products.

In any case, after a month, you should take a break of at least 3 weeks to saturate the body with the nutrients contained in carbohydrate food.

How much kg can you lose weight?

keto weight loss rules

A weekly diet can reduce body weight by 2-4 kg. In the first 3 weeks, excess fluid is released. In the subsequent period, weight loss occurs due to a decrease in body fat.

According to reviews, the following results were recorded:

  • in 2 weeks - minus 3-6 kg;
  • per month - minus 7-11 kg.

Quitting the diet

To maintain and improve the result, you should introduce new products in small portions and gradually. If it is porridge, then no more than 1 time a day, 100-150 grams. Try not to consume fresh baked goods. You should generally reconsider your attitude towards fried and smoked products. In addition to harm, there is no benefit to the body from such food.

If you have an irresistible desire to eat your favorite dish that is not recommended for consumption, you can make a fasting one every 10 days, that is, allow yourself a small portion in the morning. So obsessive thoughts about food will not constantly haunt.

Exercise is no less effective for continuing the weight loss process. It is enough to spend 20-30 minutes a day to maintain shape and tone the muscle mass. Hiking and active recreation will give strength, energy and good mood.

Pros, cons and contraindications

the pros and cons of the keto diet


  1. Fast result.
  2. Various menus.
  3. Easy to carry without being hungry.
  4. Does not affect muscle mass.
  5. Doesn't suppress mood.


  1. Constipation and heaviness in the stomach may occur.
  2. Glucose deficiency.
  3. The first 3 days may be unwell due to a change in diet.

Before a significant change in diet, you should consult a doctor to rule out contraindications. Ignoring the recommendation can lead to deterioration of health and exacerbation of chronic diseases.

Avoid low-carb diets when:

  • identified mental health disorders;
  • during pregnancy and lactation;
  • diagnosing oncology;
  • hormonal disruptions;
  • cardiovascular diseases;
  • gastrointestinal disorders.

Also, it is worth abandoning restrictions during the rehabilitation period after undergoing surgery or severe injury. Teenagers and the elderly are also banned.

During the period of low carbohydrate intake, the digestive system and intestines may malfunction, which can lead to constipation and bloating.

To prevent such troubles, it is recommended to strictly observe the water balance. In addition, during a period of restrictions or after a course, it is worth drinking a vitamin complex to replenish the missing useful vitamins and minerals.