
Essence and type of keto-diet
- Simple. The core of nutrients in fat consumption and decreased amounts of carbohydrates.
- Targeted. Suitable for people who play sports. Thanks to fat, it will be possible to improve the results of the training.
- Cyclic. Allows you to make up for glycogen reserves in muscle fibers. At high levels, carbohydrates and protein remain. It is important to consume less fat. This option is suitable for athletes.
Keto-Diet rules
- You need to drink at least 2 liters of water per day.
- They take food slowly 4-5 times a day.
- Boiled and boiled dishes, no one is fried.
- Preferences are given to raw vegetables.
- As a drink, you can use green tea, newly squeezed juice or herbal infusion.
- It is important to consume 50 g of carbohydrates per day.
- It is important to monitor the daily calorie content of dishes. We have to spend more than just consuming.
- It's better to leave snacks.
- To lose weight more efficiently, it is better to pour 20-30 minutes a day with physical activity.

- First 12 hours. The body really consums existing glucose reserves.
- 48 hours. Glycogen is consumed in the liver and muscles.
- After 3-5 days. Metabolic restructuring begins. The body tries to find alternatives to carbohydrates and find it in protein and acid.
- 7 days. The body adapts to lack of carbohydrates and is rebuilt in ketogenic conditions.
What needs to be done before diet
- Take a blood test;
- Make sure there is sufficient knowledge about diet;
- Leave in the refrigerator only products are permitted during weight loss;
- exclude illegal products;
- Develop a smooth carbohydrate reduction program from the diet;
- Get used to drinking water regularly.
What products can and cannot be eaten

- chicken, beef, turkey;
- seafood;
- Fat fishing;
- vegetables and green spices;
- olive oil and vegetables;
- egg;
- dairy and milk products;
- Crazy;
- Give.
- sugar and all products that contain them;
- potato;
- rice;
- pasta;
- bread;
- soda;
- baking and SDOB;
- margarine;
- alcohol;
- sweet fruit;
- beets;
- carrot.
Keto diet: a week's menu for 1100 calories per day
Day | 1 food intake | 2 eat | 3 food | 4 meals |
1 | Omlet of three eggs, wheat bread with cheese, cocktail protein | Brown rice with chicken with steamed meat, hard cheese | Cocktail protein, nuts | Fish from the oven with vegetables, apple juice |
2 | Pepper filled with cottage cheese and seasoning, herbal tea | Ears, rice with vegetables | Yogurt | Steamed turkey, mixture of vegetables, hard cheese |
3 | Fish tiles, vegetable slices, protein drinks | Boil from vegetables, fish with cheese in the oven | Kefir | Chicken rolls with cheese |
4 | Casserole Cottage Cheese, Coktail Protein | Vegetable soup, boiled chicken | Eggplant from the oven with cheese and tomatoes | Steam fish meatballs. Vegetable salad |
5 | Omlet and Cottage Cheese | Stew of vegetables and boiled fish | Protein cocktail | Rushun boiled, fresh vegetables |
6 | Eggs are filled with mushrooms, yogurt | Seafood soup, boiled chicken breast | Newly squeezed juice from apples | Fish from the oven, kefir |
7 | Omlet with solid cheese, yogurt | Wild rice with chicken breast | Protein cocktail | Beef, vegetable salad |

Way out of Keto-Diet
Specialist opinion
Review of Keto-Dita

- Increase cholesterol levels. This situation can occur due to the use of saturated fat. Furthermore, this can cause heart and blood vessel disease. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
- Problems with digestion. They can be caused by inadequate fiber.
- Avitaminosis. Diet can cause lack of minerals and vitamins. Therefore, it is important to take the vitamin complex.
- Smell of acetone from the mouth. These symptoms indicate violations of carbohydrate metabolism. It is important to drink more fluids.
Contraindications
- heart and blood vessel disease;
- Digestive tract disorders;
- Hormone failure;
- Oncology;
- Diabetes mellitus;
- Reduces the fetus and lactation;
- Unstable psycho state.