The keto diet has been one of the most popular diets for several years now, and is based on strictly limiting the intake of carbohydrates in the body, and the consumption of protein and healthy fats.
Recently, Dr. Michael Moseley published the book “Fast 800 Keto Plan“, which offers an even more extreme type of keto diet, although he notes that it is designed to provide the body with everything it needs, with an emphasis on protein that is key to satiety and muscle. mass.
However, in the first phase of the Keto 800 diet, the protein intake is slightly lower and amounts to about 25 percent of your diet per day, and only in the third phase of this diet is 70 to 80 grams of protein for women, while for men it is 90 to 100 grams.
Phases Keto 800 diet
First stage: Rapid weight loss
You need to consume 800 to 900 calories a day for two to a maximum of 12 weeks, depending on the number of pounds you want to lose.
If necessary, you can eat more foods rich in protein, but so that the intake is not more than a total of 1,000 calories a day.
This will lead to rapid weight loss without staying hungry, and can also result in health benefits such as lowering blood pressure and lowering blood sugar and fat.
You must also follow the 50:50 rule, ie eat more than 50 grams of protein and less than 50 grams of carbohydrates per day.
You should lose about 2 pounds a week.
Second phase: Intermittent fasting
At this stage, you have to limit your intake to 800 to 900 calories four or five consecutive days a week, and on other days you can be a little more relaxed and eat more allowed foods. Protein intake on those days should be 60 to 80 grams.
It is also advisable to introduce the so-called occasional fast, ie the principle in which one eats only 8 hours a day, and the other 16 need to abstain from food. During that interval, it is allowed to drink only water, coffee without milk and sugar and herbal teas.
Third phase: Maintenance
No more counting calories, but take care of your weight so you don’t lose weight
Practice a healthy diet in the Mediterranean style and eat 1 gram of protein per kilogram of body weight.
What to eat on the Keto 800 diet?
The main difference between the classic keto diet and the keto 800 diet is that it limits calorie intake, but also insists on higher intake of vegetables such as lentils, beans or quinoa.
Meat, quality fish, full-fat cheeses and healthy fats from nuts and olive oil are mostly consumed. These are some examples of permitted foods, and how many calories they have and how much protein.
One slice of bacon (about 7 grams, 1.7 g of protein and 23 calories)
75 grams of chicken breast (115 calories, 22, 6 g of protein)
10 grams of smoked sausage (40 calories, 2.7 g of protein)
45 g tuna drained of oil (85 calories, 5 g protein)
4 anchovies drained of oil (23 calories, 3 protein)
75 g shrimp (59 calories, 10 g protein)
40 grams of whole Greek yogurt (53 calories, 2.2 g of protein)
10 grams of parmesan (42 calories, 3.5 grams of protein)
15 g full fat (37 calories, 2.3 g protein)
30 g cheddar cheese (124 calories, 7.5 g protein)
Halloumi, lightly fried in one teaspoon of olive oil (145 calories, 6 g protein)
One egg (78 calories, 7, 7 g protein)
2 teaspoons sesame seeds, about 10 grams (60 calories, 2.1 g protein)
100 g cooked green lentils (143 calories, 7 g protein)
15 grams of almonds (95 calories, 3, 8 protein)
30 grams of walnuts (185 calories, 7, 6 g of protein)
100 g canned beans (109 calories, 7 g protein)
100 g of cooked quinoa (185 calories, 6 grams of protein)
100 g tofu (123 calories, 12, 5 g protein)