The keto ketogenic diet is a low-carbohydrate diet that is high in fat and moderate in protein.Due to the low content of carbohydrates in the daily menu, the body changes lipids into fatty acids and ketone bodies.
The latter enter the brain and serve as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that fish, red meat, poultry, cheeses and cottage cheese are the main products of the keto diet, the diet is quite expensive.
The essence of the keto diet
The keto diet is the most effective way to burn fat in women.The diet does not stress the body by trying to stock up on fat cells.The ketogenic diet simply restructures how metabolic processes work.
During this diet, carbohydrates are reduced as much as possible, so the body has to change metabolism so that the energy necessary for life is extracted from fat cells.The latter produces ketone bodies (the process is ketosis), which become the main source of fuel for the nervous system and the brain.
This was the basis for the second name of the diet - ketones.Such processes occur if the daily carbohydrate intake is less than 100 g.
The nutritious diet requires compliance with the following rules:
- Be prepared for the fact that weight will be lost quickly at the beginning of the diet due to water, not fat.It will take longer to crack, so don't rush to get up halfway;
- The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, which will have extremely negative consequences.Always take a small bottle with you when drying;
- A positive aspect of the ketone diet is that alcohol is allowed.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum, and so on;
- Fats cannot be excluded.Since carbohydrate intake is limited, another source of energy must be present.There are no restrictions on fats in the ketogenic diet, you can eat steaks, fried chicken or fish, but try to eat those found in oil, avocados, olives, seeds.
types of ketogenic diet
There are several types of diet:
- Standard- The most popular version of the keto diet.The main idea is to avoid carbohydrates almost completely;
- Target– eat a small amount of carbohydrates after the training to replenish glycogen and increase the efficiency of the training process;
- Cycle– introduce carbohydrates into the diet as needed.Usually, this is done intuitively as the body becomes exhausted.The cyclical keto diet is based on the scheme "5 days of eating according to the rules of the keto diet - 2 days of high-carbohydrate nutrition, or carbohydrate loading."
Benefits of the Keto Diet
There are many positive aspects of the ketogenic diet:
- It helps people with epilepsy.The keto diet results in ketosis - increased levels of ketone bodies in the body, which reduces relapses in people with epilepsy;
- It reduces the risk of cancer;
- Helps get rid of acne.If the cause of a skin rash is increased blood sugar levels, then a ketone diet will help clear the skin;
- Protects the brain.Thanks to the study, scientists learned that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and mental diseases;
- You can eat your favorite foods without counting calories or limiting your time;
The Meryl Streep diet is often called the keto diet.It is not the reason that the famous actor became the founder of this method to lose weight.She was one of the main roles in the movie "Do No Harm."
Differences from any other protein diet for weight loss
The principle of any protein diet is a low-carbohydrate "protein" diet.The principle of the keto diet is a high-fat diet.The idea of a protein diet is to force the body to get maximum calories from protein.The idea of the keto diet is that you will do the same thing, but from fat.
"Kremlin", the Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).Diet for weight loss keto consists of full-fat dairy products, nuts, vegetable fats (avocado, nuts, fatty sauces made from vegetable oils).
The next step after experience is choosing a menu for a diet
- Breakfast can include up to 15 g of carbohydrates.You can take them from non-starchy foods, such as cheeses or vegetables.The breakfast option is scrambled eggs or an omelet of 3-4 eggs, perhaps with fried tomatoes, a protein shake and toast and cheese.Such a breakfast will cost 550-600 Kcal;
- For lunch, you should not choose cereals, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the permissible value is 15 g.For lunch, meat and salads are ideal;soup with meatballs is suitable, but no potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350-400 Kcal;
- For dinner, you can choose a combination of meat and green vegetables.Vegetable fats in this meal will be beneficial.They can be extracted from nuts or vegetable oils for salad dressings.Dinner example: salmon or trout baked in foil and salad.The calorie content of a meal is about 300;
- Do not forget about snacks in the form of an afternoon snack or a second dinner.During them, you cannot exceed the carbohydrate limit of 5 g.Types of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.
This is not the only correct menu for the ketone diet.But in his example you can see the ratio between proteins, carbohydrates and fats.Knowing the list of products, you can create a varied and healthy diet every day.
Do you need to count calories on a keto diet?
You need to count calories, and also take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.
In the first 7 days of the keto diet, it is important to eat proteins and fats in a 50/50 ratio, since your body has not yet broken down its own fats and will actively make glucose from protein, that is, from the muscles.To preserve muscle mass as much as possible, it is recommended to eat 3-4 g of protein per 1 kg.your weight.
Look at the ratio of proteins to fats in your diet.
Starting from the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, carbohydrates are about 5%.To understand these numbers, you can balance nutrients by reducing carbohydrates to zero and increasing the percentage of fats.
On a keto diet, it is important to increase the amount of fat in your diet so that the body uses fat as its main source of energy.
Keto diet: duration, stages, adaptation
Sometimes you may hear that the keto diet is a regular low-carb diet.In fact, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.
You should not expect significant body fat losses in the first week, since at this time the body has not adjusted to the new regime and continues to process the remaining carbohydrate reserves.
The stages of body restructuring look like this:
- First.It lasts 12 hours after the last carbohydrate meal.At this stage, the body will fully use the existing glucose reserves;
- Second.Lasts 24-48 hours.At this time, the body uses up glycogen reserves that are in the liver and muscles;
- Third.The beginning of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those in muscle mass;
- Fourth.Begins on day 7. The body adapts to the lack of carbohydrates and switches to a ketogenic state, abandoning proteins as a source of energy.
In addition to the listed steps, there is one more - the right way out of the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body must adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount by 30 g per day at most.
keto diet meal plan
Although you already know that the keto diet is a low-carb eating plan, there is still a lot to learn about how to stick to this eating plan and achieve results without fail.No matter which version of the keto diet a woman chooses, she should be able to create a menu on her own.
First you need to calculate your daily calorie intake.It depends on what exactly the woman's goal is - to burn fat or gain muscle mass.To do the calculation, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.
She should get 2 g of protein per day per kilogram of lean muscle mass.We calculate for her the amount of protein she must get during the day: 75 * 2 = 150 g.
If a woman does not know the daily number of kilocalories she needs, she can use the Mifflin-Geor formula:
- (10*weight (kg)) + (6.25*height (cm)) – (5*age (years)) – 161.
- (70+70)+(6.25*165)-(5*25)-161= 700+1031.250-125-16=1445 – daily calorie content for a woman.
Rules for achieving ketosis
Follow these guidelines to get into ketosis:
- Avoid snacks, as they cause a spike in insulin;
- Add sports activities.You don't need to stress yourself out a lot;spending 20-30 minutes a day with light physical activity is enough.This will help you lose weight more effectively;
- Stop worrying about eating fat, because it is the main source of energy on the keto diet;
- Reduce the amount of protein taken - bring the amount to a level of about 1.4-1.7 g per 1 kg.your weight;
- Limit carbohydrate intake - reduce your intake to 35-50 g (about 20 g net carbohydrates);
- You can try fasting to increase your ketone levels.Make sure your body can handle it;
- Drink plenty of water - the amount of liquid you drink can reach up to 3-4 liters per day.
Symptoms of ketosis:
- decreased appetite;
- Increased energy, increased strength and energy, improved mood;
- Possible smell of acetone from the body and urine, from the mouth;
- The presence of ketones in the urine (check with special test strips).
What you need to do on the keto diet:
- Drink plenty of still clean water at a rate of 30 ml.per 1 kg.weight.If you don't know how to drink water (and this is really a habit and skill to acquire), install an application on your phone that will definitely remind you of this;
- Eat green vegetables rich in fiber.
List of recommended foods
Nutritionists emphasize a huge list of products from which you can create your diet on a low-carbohydrate keto diet.You can print this list and pin it above your dining table.
Approved food products include:
- Results– allows eating unsweetened apples, grapefruit, oranges;
- Nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- Eggs– a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
- Fish– another source of proteins and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna will balance the diet;
- Meat– the main source of protein and vitamins.Poultry, beef, rabbit and pork are best;
- Vegetables– a healthy low-calorie, fiber-rich product.However, their quantity should be limited, since some vegetables contain more carbohydrates.We give priority to: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
- Seafood- rich not only in protein, but also in nutrients.Mussels, squid, crab, shrimp, and oysters are well absorbed by the body;
- Low-fat fermented milk products- rich in calcium, vitamins and minerals (cottage cheese, cheese, yoghurt, skimmed milk and kefir).
The main advantage of the diet is the natural correction of metabolism, because you lose extra pounds, but in a way that your body is not in a state of stress.
The keto diet is well suited for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to be slim.
What you can drink
Great drinks for the keto diet are:
- Coffee without sugar;
- Green or black tea;
- Clean water.
Keto drinks include unsweetened lattes, wine, and coconut water.
Forbidden foods
List of foods that are strictly prohibited during the keto diet:
- Sugar;
- Bakery products (bread, loaf);
- Carbonated beverages;
- Sweet fruits (bananas, grapes, mangoes, persimmons);
- Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
- Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
- Confectionery (cakes, chocolate, marshmallows, waffles).
The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of liquid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.
The main components of the keto diet are fish, meat, dairy and seafood.
sweeteners for the ketogenic diet
Direct sugar substitutes have no effect on blood sugar levels, but may have a negative effect on weight and increase cravings for sweet foods.
Some of the more harmful sweeteners are:
- maple syrup;
- Honey;
- Concentrated fruit juice;
- fructose;
- Agave syrup.
They have a high calorie content and are equal to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effect on the liver and kidneys).
rules for following the keto diet
The ketogenic diet does not have too strict rules;it can hardly be classified as rigid methods.And yet, to achieve maximum results without harming your health, you need to listen to the recommendations of specialists:
- Have dinner no later than 4 hours before bedtime;
- Don't get carried away, no matter how much you like the results.The recommended duration is a week.Only the most desperate people, who need to thoroughly get their figure and lose a significant amount of kilograms, can decide for a month;
- Drink at least one and a half to two liters of water per day;
- To play sports.This will speed up the weight loss process;
- It is allowed to include 30-50 g of carbohydrates in the diet daily;
- Boiling, stewing, grilling, baking and steaming are allowed.Frying is prohibited;
- Fighting hunger wisely.Muffle it with nuts or fruit;
- The menu for women will have a lower daily calorie content and a large number of berries, nuts, fruits and vegetables.A man's diet should be more high-calorie, and instead of plant foods, they should eat fish and meat;
- Follow a split diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintaining the results after quitting;
- Look at the calorie content in your food.You have to spend much more than you eat.
The keto (also known as ketogenic) diet is a nutritional system originally intended for children with epilepsy.In 1921, endocrinologist R. Woodite discovered for the first time that the liver produces ketone bodies with a low-carbohydrate, high-fat diet.
In the same year, the therapist R. Wilder called this diet a keto diet and started using it to treat epilepsy in cases where taking medication had no results.
Warnings and contraindications
The ketone diet can trigger a dangerous effect on the body - keto acidosis.This is the poisoning of the body with ketones and their breakdown products, which can lead to coma.Keto acidosis is accompanied by the appearance of an acetone smell from the body of a person who loses weight, urine, and sweat.In this case, you should drink plenty of clean water to remove fat breakdown products from the body.
It is contraindicated to follow it:
- Patients with diabetes mellitus;
- Patients with diseases of the digestive, cardiovascular, urinary system;
- Children under 18 years of age;
- Women who are breastfeeding;
- Being pregnant.
The diet is difficult for men, although it allows them to emphasize the definition of all the muscles.Physical labor is based on glucose consumption by muscles, which is eliminated with the keto diet.A man may have a great weakness.
Negative symptoms make the diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on their normal activities.
This is triggered by a sharp drop in blood sugar levels and no change in the amount of insulin.The need to replenish glucose reserves is not satisfied, the body is forced to use glycogen reserves.At the same time, the brain and muscles feel a clear lack of the main source of energy.Lethargy and apathy will pass as you adapt to increased ketone levels and decreased glucose levels.
recipes for the keto diet
You can come up with many dishes that will be delicious and help you stay in ketosis.We will present some interesting recipes.
Chicken casserole with feta cheese and olives in a pesto sauce
Your taste buds will thank you.
You will need 4 servings:
- Chicken fillet - 680 g;
- Olive oil (for frying) - 60 g;
- Pesto sauce - 85 g;
- Cream - 1.5 cups;
- Pickled olives - 8 tbsp.l.;
- Feta cheese - 230 g;
- Garlic - 1 clove;
- Pepper - to taste;
- Salt - to taste.
To attend:
- Greens - 480 g;
- olive oil - 4 tbsp.l.;
- Ground black pepper - to taste;
- Sea salt - to taste.
Preparation:
- Preheat the oven to 200 degrees;
- Cut the fillet into pieces.Add salt and pepper to taste, fry until golden brown;
- Combine pesto and cream in a bowl;
- Place the fried chicken pieces in a baking dish along with the olives, feta cheese and garlic.Add cream sauce from bowl;
- Bake for 20-30 minutes until the dish is lightly browned around the edges.Good luck!
A simple side dish of herbs and olive oil will help bring out the flavor of the dish;you can add asparagus or beans.
Cream soup with cauliflower
- Butter - 20 g;
- Chicken broth - 150 ml;
- Onion - 1 pc.;
- Hard cheese - 30 g;
- Cauliflower - 200 g;
- Cream - 30 ml;
- Salt - to taste.
Cooking method:
- Cut the onion into small cubes and sauté in butter until golden.At the same time, cook the cabbage;
- Heat up the broth, add fried onion and cream.Pass the cabbage through a blender and add to the whole mass;
- Add grated cheese.After boiling, simmer the soup over low heat for another 10 minutes.Add seasoning.The keto diet can be a life-changing experience for many people.But it can be unpleasant and not productive at all if you don't follow the rules of this system.Good luck!
Ginger Beef Roast
Ingredients for 2 servings:
- Boneless steak - 2 pcs.;
- olive oil - 2 tbsp.l.;
- Onion - 1 pc.;
- Garlic - 1 clove;
- Tomatoes - 2 pcs.;
- Ground ginger - 1 tsp;
- apple cider vinegar - 4 tbsp.l.;
- Pepper - a pinch;
- Salt - to taste.
Cooking method:
- Pour oil into a frying pan and brown steaks over medium heat;
- When both sides are well cooked, add onion, garlic, and tomatoes;
- Mix ginger, salt, pepper and vinegar in a cup, add, stirring, to the meat;
- Cover with a lid, reduce the heat and cook until the liquid disappears;
- Serve sprinkled with herbs.Good luck!
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.
4 egg omelette
- Dried porcini mushrooms - 30 g;
- Eggs - 4 pcs.;
- vegetable oil - 20 g;
- smoked pork - 120 g;
- Hard cheese - 60 g;
- Salt - to taste.
Cooking method:
- Soak dried mushrooms in hot water;when they become soft, cut into strips;
- Beat the eggs well;
- Heat the vegetable oil in a frying pan over moderate heat;
- Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms to the mixture.Good luck!
Broccoli and Cheese Casserole
- Eggs - 2 pcs.;
- Broccoli - 200 g;
- Onion - 1 pc.;
- Hard cheese - 40 g;
- Cream - 50 ml;
- Butter - 20 g;
- Salt - to taste.
Cooking method:
- Separate the broccoli into florets and boil in salted water.After a quarter of an hour, drain in a colander;
- Cut the onion into thin rings.Sauté in butter in a hot frying pan;
- Add onion to broccoli.Continue frying for a few more minutes.Pour in beaten eggs;
- Mix grated cheese with cream.Pour this sauce into the pan.Simmer covered over low heat for about 10 minutes.Good luck!
Spinach salad with cheese and nuts
- Spinach - 160 g;
- Hard cheese - 60 g;
- Nuts (of your choice) - 40 g;
- olive oil - 20 ml;
- Bacon - 50 g.
- Salt - to taste.
Cooking method:
- Finely chop the bacon and sauté until golden.Roughly chop the spinach and grate the cheese;
- Mix all the ingredients, add ground nuts, pour oil.Sprinkle with a little seasoning to taste.Good luck!
Asparagus broccoli
- Onion - 100 g;
- cabbage inflorescences - 400 g;
- heavy cream - 100 ml;
- Eggs - 4 pcs.;
- Butter - 40 g;
- Salt - to taste.
Cooking method:
- Boil cabbage inflorescences in salted water for 15 minutes, strain;
- Fry the onion, cut into rings, in butter until golden brown;
- Add cooked broccoli florets to the onion and fry them for 5 minutes;
- Then add eggs and mix.Good luck!
Omelette with cheese and bacon
- Hard cheese - 40 g;
- Dried mushrooms - 15 g;
- Bacon - 70 g;
- Eggs - 2 pcs.;
- olive oil - 15 ml;
- Salt - to taste.
Cooking method:
- Send the mushrooms in 50 ml.hot water.After steaming, cut them into thin strips.At the same time, heat the oil in a frying pan;
- Beat the eggs and fry.Then add mushrooms and chopped bacon.Sprinkle the food with cheese;
- Simmer the dish on low heat under the lid for about 10 minutes.If you want, you can add a little salt.Good luck!
Mackerel in the oven
- Tomatoes - 1 pc.;
- Onion - 1 pc.;
- Provençal herbs - whisper;
- Turmeric - a pinch;
- Lemon - half;
- Mackerel - 300 g;
- Ground ginger - a pinch;
- Salt - to taste.
Cooking method:
- Cut the fish and rub it with spices.Finely chop the vegetables and add them to the mackerel as a filling;
- Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Good luck!
Conclusion
- In addition to losing weight by burning body fat, the keto diet helps to improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
- The keto diet is truly permanent for men who cannot do without a good piece of meat and who want to keep their body in order at the same time;
- The liver produces ketone bodies from fat and are designed to provide fuel for the human internal organs;
- There are three types of diets - classic, targeted and cyclical;
- To transfer energy production from fat deposits, you need to eat more than 50 grams of carbohydrates per day;
- There may be side effects such as constipation, cramps, and a fast heartbeat.Very rare: hair loss, dyspepsia, lactation problems;
- The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and proteins you eat.