Do you want to be slimmer, but you don't want to be always hungry?Then pay attention to the keto diet!With this diet, you can lose weight quickly without counting calories or portions.
In the 80-90s, the whole Western world (especially America) was conquered by the fear of fatty and fatty foods.At that time, it was common to abandon regular naturally fatty foods in favor of low-fat foods.All the supermarket shelves are filled with products that have a very low percentage of fat.The reason behind this was that fat has more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would start eating more carbs to stay full.Therefore, in those periods, words about obesity and diabetes began to be heard en masse.Now it is clear to you why you should not give up natural products with a lot of natural fat in favor of ones with a lot of dietary fat.
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 kind 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.Carbohydrates are usually used for such purposes, but if they are lacking, the body finds a solution and resorts to fats, which become the main source of energy.
Who is the keto diet suitable for?
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.But those people who train in the gym and want to build muscle mass using this diet, unfortunately, this diet will not be suitable for you.The ketogenic diet is a very delicate and complex process where you have to be able to listen to your body well, which is why even some experienced athletes lose some of their muscle mass on it.
Fundamentals
In this diet, you not only have to reduce the proportion of all carbohydrates you eat, but also limit your intake of sugar and starches.When you limit starchy and sugary foods as much as possible, your body's blood sugar levels begin to stabilize and insulin levels drop.Because of this, fat burning is enhanced, and you will often not be left feeling full.When you limit carbohydrate intake, the body starts 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 start after 2 days from the diet.
What can you eat?
- Meat products: almost any poultry, beef and even pork.You can also eat chicken skin, but it is advisable that it is a domestic chicken that has not been fed.
- Seafood: squid, shrimp, 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.Include omega 3-6 fats in your diet as well.
- Vegetables: You can eat all kinds of green vegetables and herbs (cabbage, lettuce, asparagus).
- Milk: sour cream, butter, 40% cream, and fatty cheeses.
- Nuts: These can often be found in diets, and the keto diet is no exception.
- Sheep: Berries are very beneficial for the whole body, so they can be eaten in moderation.
Try to choose foods that do not have a carbohydrate percentage of more than 6%.
Also try to drink more water and green tea.
What can you not eat?
- starch: those foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: must be excluded in any form (solid and liquid), this is our most important enemy.All kinds of sweet carbonated drinks, candy bars, ice cream and similar popular products on store shelves - all this should be excluded from the diet.
- Margarine: This product is not unnecessary in any diet or just a healthy diet, so forget about it.
- Beer: This drink contains a lot of rapidly absorbed carbohydrates.
- Results: 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 not much difference in weight, but if we look at the caloric content, we have two advantages in favor of fats (fat-9 kcal, protein-4 kcal), in fact, this is the principle of this diet.Let's say you need to eat 2000 kcal per day, we get:
1300 kcal / 145 grams - fat;600 kcal / 150 grams - proteins;(carbs - 20/30 grams)
We ended up with about 150 grams of proteins and carbohydrates, which need to be consumed over a full day at a rate of 2000 kcal.By the way, the B/F ratio doesn't affect the parts in any way, it just sums up the whole day.The percentage of protein and fat may vary slightly, but often in favor of fat.For example, a diet could contain 20% protein and 75% fat foods.
To calculate the required number of calories for yourself, use the calculator.Remember that to lose weight you need to create a calorie 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 (based on your goals).But first it is recommended to use it for 1-2 weeks.The first week should go with increased portions of protein (up to 45%) so that the body is not stressed, because it has to gradually adapt to the use of fats.In the second week, you can reduce the proportion of proteins to 30% and continue to adhere to this plan.The ketone diet should be phased out gradually, that is, the proportion of carbohydrates should be increased to 30 grams per day.In a few weeks, you can really lose up to 10 kilograms of weight, without starving yourself and counting the portions.
What is the difference between low carb and ketone diets?
A low-carb diet may contain carbohydrates, usually more than 60 (grams), which is not acceptable for a keto diet.With such an amount of carbohydrates, the body cannot switch to continuous work on fats, since the processes associated with ketosis do not occur.And with a keto diet, the body receives an insignificant amount of carbohydrates (or none in the diet), and is simply forced to work on fats.
How does this work?
When you eat a lot of carbohydrates, only a certain amount of them are absorbed into the intestines, and then broken down into simple sugars.When absorbed, simple sugars increase blood glucose levels, which stimulates insulin secretion.This hormone is able to improve 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 excess nutrients are also stored in fat cells.After some time, this can trigger a lack of glucose in the body, leading to hunger.As a result of these processes, the brain sends signals and the person tries to saturate his body with food as quickly as possible.This is a continuous cycle involving fat accumulation processes.
When low amounts of carbohydrates are eaten, blood glucose levels rise gradually and often stabilize, which does not cause large spikes in insulin.This approach allows you to increase the release of fat from fat cells, which increases fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar levels more often when you start this diet.By using this diet and limiting yourself to 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 yourself to hypoglycemia, so you must also reduce the dose of medications.To be as safe as possible, you should consult your personal doctor.If you are completely healthy, then there is almost no risk of developing hypoglycemia.
side effects of the keto diet
When you first start this diet and don't eat sugar and starch for the first time, you may experience some side effects as your body reacts to the changes in the diet.On average, the duration of such a reaction disappears after only a few days.
Common side effects:
- Inertia.
- Headache.
- Heavy.
- Erythemism.
- Increased heart rate.
After the body adapts, the side effects disappear.To minimize them, you need to drink more water, and also add some salt to some vegetables, but only a little.
keto diet menu
Breakfast
For breakfast, you cannot eat more than 15 grams of carbohydrates, which can be taken from vegetables and non-starchy cheese.You can also prepare an omelet with 2-4 eggs and fried tomatoes.
Lunch
At lunchtime, 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.It is better to eat salads, meat or vegetable soup with meatballs for lunch without potatoes, noodles and rice.
Dinner
For dinner you need to combine green vegetables and meat.You can also add healthy fats in the form of nuts or season the salad with vegetable or olive oil.
Snacks
Your snacks should not contain more than 5 grams of carbohydrates and should contain protein and fat.These can include hard boiled eggs, fish, chicken wings, cucumber, celery and cheese.