Do you want to get slimmer but don't want to be hungry all the time?Then pay attention to the keto diet!With this diet, you can lose weight quickly without counting calories or portions.
In the 80s and 90s, the entire Western world (especially America) was seized by the fear of fatty and fatty foods.At that time, it was popular to abandon conventional naturally fatty foods in favor of low-fat foods.Products with a very low percentage of fat filled the shelves of all supermarkets.The reason for this was that fat contains more calories than carbohydrates.But what people didn't know was that if they ate less fat, they'd start eating more carbs to satisfy themselves.Therefore, during those periods, words about obesity and diabetes began to spread.Now you understand why you should not give up natural products with a sufficient amount of natural fats in favor of dietary low-fat products.
What is the keto (ketone) diet?
The keto diet is a diet with limited carbohydrate intake and increased fat and protein in the diet.The basic principle of this diet is more fat, less carbohydrates.This diet is stricter than, for example, the Atkins diet, where you can eat absolutely any type of fat.It got its name because of the so-called ketones - bodies that are formed during the metabolism of fats, after which they are used as energy, and the process itself is called ketosis.Usually, carbohydrates are used for such purposes, but in case of their lack, the body finds a solution and turns to fats, which become the main source of energy.
Who is the keto diet suitable for?
The keto diet is well suited for those who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to get lean.But for those people who work out in the gym and want to build muscle mass using this diet, unfortunately, this diet will not work for you.The ketogenic diet is a very delicate and difficult process, during which you must be able to listen to your body well, which is why even some experienced athletes lose some muscle on it.
the basics
In this diet, you must not only reduce the proportion of all carbohydrates that you consume, but also limit your intake of sugar and starches.When you limit starchy and sugary foods as much as possible, your body's sugar levels begin to stabilize and your insulin levels drop.Because of this, fat burning is enhanced and you will not stay full as often.When you restrict your carbohydrate intake, the body begins to switch from glycolysis (the breakdown of carbohydrates) to lipolysis (the breakdown of fat).This happens if the glycogen reserves in the liver and muscles are completely exhausted;Usually, these processes begin 2 days after the start of the diet.
what can you eat
- Meat products: Almost any poultry, even beef and pork.You can also eat chicken skin, but it is preferable that it is a domestic chicken that does not eat food.
- seafood: squid, shrimps, as well as herring, salmon or any other fatty fish without bread.
- eggs: Eggs can be used in any prepared form.
- healthy fats: Use olive or vegetable oil in cooking.Also include omega 3-6 fats in your diet.
- vegetables: You can eat all kinds of green vegetables and herbs (cabbage, lettuce, asparagus).
- milk: sour cream, butter, cream 40%, and fatty cheese.
- nuts: This is often found in diets and the keto diet is no exception.
- Berries: Berries are very useful for the whole body, so they can be consumed in moderation.
Try to choose foods whose percentage of carbohydrates does not exceed 6%.
Also try to drink more water and green tea.
What can't you eat?
- starch: Foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- sugar: must be eliminated in any form (solid and liquid), it is our most important enemy.All kinds of sweet carbonated drinks, sweets, ice cream and similar popular products on store shelves - all this should be excluded from the diet.
- Margarine: This product is unnecessary in any diet or just a healthy diet, so forget it.
- beer: This drink contains a lot of quickly absorbed carbohydrates.
- fruit: Avoid fruits rich in sugar (grapes, mangoes, tangerines).
how much should you eat
Fats - 65%;proteins - 30%;Green vegetables - 5
There is one very important rule in the keto diet - the weight of proteins should be equal to the weight of fats.There is practically no difference in weight, but if we look at the caloric content, we have a double advantage in favor of fats (fat-9 kcal, protein-4 kcal), in fact, this is the principle of this diet.Let's say that you should eat 2000 kcal per day, we get:
1300 kcal/145 grams - fat;600 kcal/150 grams – proteins;(carbohydrates - 20/30 grams)
We got about 150 grams of protein and carbohydrates, which should be taken for the whole day for 2000 kcal.By the way, the B/F ratio has no effect on servings, it's just summed over the whole day.The percentage of protein and fat can vary slightly, but most often fat is predominant.For example, a diet may consist of 20% protein and 75% fat.
Use the calculator to calculate the number of calories you need.Remember that to lose weight you need to create a caloric deficit, so spend 300-500 kcal.More than you eat.
How to follow the keto diet correctly?
The diet itself can last from 1 week to 1-2 months (depending on your goals).But initially it is recommended to use it for 1-2 weeks.In the first week, you should go with increased portions of protein (up to 45%), so that the body does not experience a lot of stress, as it must gradually adapt to the use of fats.In the second week, you can reduce the proportion of protein to 30% and continue to follow this plan.Leaving the ketogenic diet should be done gradually, that is, increase the proportion of carbohydrates to no more than 30 grams per day.In a few weeks, you can actually lose up to 10 pounds without feeling hungry or counting portions.
What is the difference between low carb and ketone diets?
A low-carb diet can contain carbohydrates, usually more than 60 (grams), which is unacceptable for a keto diet.With this amount of carbohydrates, the body cannot switch to constant work on fats, because the processes associated with ketosis do not occur.And during the keto diet, the body receives a negligible amount of carbohydrates (or none at all) and it is simply forced to work on fats.
how does this work
When you consume a lot of carbohydrates, only some of them are absorbed in the intestines and further broken down into simple sugars.Once absorbed, simple sugars raise blood glucose levels, triggering insulin secretion.This hormone can enhance the synthesis of not only proteins, but also fats, so it is directly related to fat accumulation.
Insulin is produced in the intrasecretory pancreas.When insulin is elevated, it can inhibit fat burning and also store excess nutrients in fat cells.After some time, this can lead to a shortage of glucose in the body, which will lead to starvation.As a result of these processes, the brain sends signals, and a person tries to saturate his body with food as quickly as possible.This is a constant cycle that involves the processes of fat accumulation.
When consuming small amounts of carbohydrates, blood glucose levels rise gradually and often stabilize without causing a large insulin spike.This approach allows you to increase the release of fat from fat stores, which enhances fat burning.
diabetes mellitus
If you have diabetes, you should check your blood sugar more often after starting this diet.By using this diet and limiting carbohydrates as much as possible, you reduce the need for hypoglycemic drugs.If you use the same dose of insulin as before the diet, you can lead to hypoglycemia, so you should also reduce the dose of medication.To be on the safe side, you should consult your personal physician.If you are absolutely healthy, then there is practically no risk of developing hypoglycemia.
Keto Diet Side Effects
When you first start following this diet and stop eating sugar and starches, you may experience some side effects as your body reacts to the changes in diet.On average, the duration of such a reaction disappears after a few days.
Popular side effects:
- Lethargy.
- headache
- severity.
- heresy.
- Increased heart rate.
Side effects disappear after adaptation of the body.To reduce them, you need to drink more water and also add a little salt to some vegetables, but only a little.
Keto diet menu
Breakfast
For breakfast, you can eat no more than 15 grams of carbohydrates, which can be obtained from non-starchy vegetables and cheese.You can also prepare an omelet with 2-4 eggs and fried tomatoes.
dinner
At lunch, you should avoid grains, starchy vegetables, sugar, fruit, as well as milk and yogurt.It is also not recommended to abuse carbohydrates and it is better to limit their intake to 15 grams.For lunch, it is better to eat salads, meat or vegetable soup with meatballs without potatoes, noodles and rice.
Dinner
For dinner, you need to mix green vegetables and meat.You can also add healthy fats in the form of nuts, or drizzle vegetable or olive oil on your salad.
snacks
Your meals should contain no more than 5 grams of carbohydrates and should consist of proteins and fats.It can be boiled eggs, fish, chicken wings, cucumbers, celery and cheese.