The ketogenic diet is a low-carb diet that is high in fat and moderate in protein.Due to the low content of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.
The latter enter the brain and serve as a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that the main products of this diet are fish, red meat, poultry, cheeses and cottage cheese, the diet is moderately expensive.
The essence of this diet
The keto diet is the most effective method for burning fat in women.The diet does not stress the body trying to accumulate fat cells.The ketogenic diet simply restructures the way metabolic processes work.
During this diet, carbohydrates are reduced as much as possible, so the body must change its metabolism so that the energy necessary for life is extracted from fat cells.The latter produce ketone bodies (the process is ketosis), which become the main source of fuel for the nervous system and brain.
This served as the basis for the second name of the diet - keto.Such processes occur if the daily intake of carbohydrates is less than 100 g.
Dietary diet requires compliance with the following rules:
- Be prepared for the fact that at the beginning of the diet, weight will be lost quickly due to water, not fat.It will take more time to separate, so don't rush to give 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 keep a small bottle with you while drying;
- One positive aspect of the keto 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, there must be an alternative source of energy.There are no restrictions on fats in the ketogenic diet, you can eat steaks, fried chicken or fish, but try to consume those found in oil, avocados, olives, seeds.
Types of ketogenic diet
There are several types of diets:
- Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost completely;
- The aim– consuming a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
- cyclic- introducing carbohydrates into the diet as needed.As a rule, this is done intuitively as the body gets tired.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-carb or carb loading".
Benefits of the Keto Diet
There are many positive aspects of the ketogenic diet:
- It helps people with epilepsy.The keto diet leads to ketosis - increased levels of ketone bodies in the body, which reduce relapses in people with epilepsy;
- Reduces the risk of cancer;
- It helps to get rid of acne.If the cause of the skin rashes is the increase in the level of sugar in the blood, then a keto 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;
This diet is often called the Meryl Streep diet.The reason is not that the famous actress became the founder of this weight loss method.She played one of the main roles in the film "Do no harm".
Differences from any other protein diet for weight loss
The principle of any protein diet is "protein" food with little carbohydrates.The principle of the keto diet is high-fat food.The idea of a protein diet is to force the body to get maximum calories from protein.The idea of the keto diet is to make you 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).A keto weight loss diet consists of full-fat dairy products, nuts, vegetable fats (avocados, nuts, fatty sauces made from vegetable oils).
Choosing a menu for a diet is the next step after recognition
- Breakfast can include up to 15 g of carbohydrates.You can get them from non-starchy foods, such as cheeses or vegetables.The breakfast option consists of scrambled eggs or a 3-4 egg omelet, preferably with fried tomatoes, a protein shake and toast and cheese.Such a breakfast will cost 550–600 Kcal;
- For lunch, you should never choose grains, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the allowed value is 15 g.For lunch, meat and salads are ideal;meatball soup is fine, 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 combinations of meat and green vegetables.The vegetable fats in this meal will be beneficial.They can be obtained from nuts or vegetable oils for salad dressing.Dinner example: baked salmon or trout on noodles and salad.The caloric content of a meal is about 300;
- Do not forget about snacks in the form of an afternoon snack or second dinner.During them you can not exceed the limit of carbohydrates of 5 g.Food types: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.
This menu is not the only correct one for the ketogenic diet.But in his example you can see the ratio of 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 consume proteins and fats in a 50/50 ratio, since your body has not yet switched to breaking down its own fats and will actively produce glucose from proteins, that is, from muscles.To preserve as much muscle mass as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.
Look at the ratio of protein and fat in your diet.
Starting from the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, about 5% are carbohydrates.By understanding 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 common 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 a significant loss of body fat in the first week, since at this time the body has not yet adapted to the new regime and continues to process the remaining reserves of carbohydrates.
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;
- Secondly.Lasts 24-48 hours.At this time, the body uses glycogen reserves found in the liver and muscles;
- Thirdly.Beginning of metabolic restructuring.The body requires an alternative to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourthly.It starts on day 7. The body adapts to the lack of carbohydrates and goes into a ketogenic state, abandoning proteins as an energy source.
In addition to the listed stages, there is another - the right way to get off the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body again has to adapt, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount by a maximum of 30 g per day.
Keto diet meal plan
Although you already know that the keto diet is a low-carb meal plan, there is still a lot to learn about how to stick to this meal 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 herself.
First you need to calculate your daily calorie intake.It depends on what exactly the woman's goal is - burning fat or gaining muscle mass.To perform the calculation, you can use the example given for a woman who weighs 75 kg.Its daily calorie content is equal to 2000 kcal.
She should get 2g of protein per day per kilogram of lean muscle mass.We calculate for him the amount of protein he will have to take throughout the day: 75 * 2 = 150 g.
If a woman does not know the daily number of kilocalories she needs, then 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 instructions to enter ketosis:
- Avoid foods, as they cause an increase in insulin;
- Add sports activities.You don't need to stress yourself too much;it is enough to devote 20-30 minutes a day to light physical activity.This will help you lose weight more effectively;
- Don't worry about eating fat, as 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 35-50g (about 20g of net carbs);
- You can try fasting to increase your ketone levels.Make sure your body can handle it;
- Drink a lot of water - the volume of liquids you drink can reach up to 3-4 liters per day.
Signs of ketosis:
- Decreased appetite;
- Increased energy, increased strength and momentum, improved mood;
- Possible smell of acetone from the body and urine, from the mouth;
- The presence of ketones in the urine (checked with special test strips).
What you should do on the keto diet:
- Drink plenty of clean water without gas in the amount of 30 ml.for 1 kg.weight.If you don't know how to drink water (and this is really a habit and an acquired skill), install an application on your phone that will definitely remind you of this;
- Eat green vegetables rich in fiber.
List of recommended foods
Nutritionists highlight a large list of products from which you can create your low-carb keto diet.You can print this list and place it on your dining room table.
Allowed food products include:
- The fruits- allows the consumption of sugar-free apples, grapefruit, oranges;
- nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- egg– a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
- Fish– another source of protein and unsaturated fatty acids.Eating redfish, cod, herring, capelin, halibut and tuna will balance the diet;
- meaty– the main source of proteins and vitamins.Poultry, beef, rabbit and pork are preferred;
- Vegetables– a healthy and low-calorie product, rich in fiber.However, their quantity should be limited, as some vegetables contain excessive carbohydrates.We give preference to: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
- Seafood– rich not only in protein but also in nutrients.Mussels, squid, crabs, shrimps and oysters are well absorbed by the body;
- Low-fat fermented milk products– rich in calcium, vitamins and minerals (curd, cheese, yogurt, skimmed milk and kefir).
The main advantage of the diet is the natural correction of the metabolism, due to which you lose extra pounds, but in such a way that your body is not in a state of stress.
The keto diet is suitable for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to lose weight.
What can you drink?
The ideal drinks for this diet are:
- Coffee without sugar;
- green or black tea;
- Clean water.
These drinks include sugar-free lattes, wine and coconut water.
Forbidden foods
The list of foods strictly prohibited during this diet:
- Sugar;
- Bakery products (bread, bread);
- carbonated beverages;
- Sweet fruits (bananas, grapes, mangoes, dates);
- Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
- Cereals (rice, buckwheat, oats, millet, pearl barley);
- Desserts (cake, chocolate, marshmallow, waffles).
The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluids per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.
The main components of this diet are fish, meat, dairy and seafood.
Sweetener for the ketogenic diet
Direct sugar substitutes have no effect on blood sugar levels, but can negatively affect weight and contribute to cravings for sweet foods.
Some of the most harmful sweeteners are:
- Maple syrup;
- Honey;
- Concentrated fruit juice;
- Fructose;
- Agave syrup.
They have a high calorie content and are identical 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 very strict rules;it can hardly be classified as a rigid method.And yet, to achieve maximum results without harming health, you should listen to the recommendations of specialists:
- Eat dinner no later than 4 hours before bedtime;
- Don't panic, no matter how much you like the results.The recommended duration is one week.Only the most desperate, who need to completely fix their figure and lose an impressive amount of kilograms, can decide for a month;
- Drink at least one and a half to two liters of water a day;
- Play sports.This will speed up the weight loss process;
- It is allowed to include 30-50 g of carbohydrates in the diet every day;
- Boiling, boiling, grilling, baking and steaming are allowed.Redness is prohibited;
- Fight hunger wisely.Top 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 caloric and instead of plant foods, they should eat fish and meat;
- Follow a divided diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintenance of results after leaving it;
- Look at the calorie content of your food.You should spend much more than you consume.
The keto diet (also called ketogenic) is a food system originally intended for children suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that with a low-carbohydrate, high-fat diet, the liver produces ketone bodies.
In the same year, the therapist R. Wilder called this diet a keto diet and began to use it for the treatment of epilepsy in situations where taking medications did not bring any results.
Precautions and contraindications
The keto diet can provoke a dangerous consequence for the body - ketoacidosis.This is the poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Ketoacidosis is associated with the appearance of the smell of acetone from the body of the person who is losing weight, his urine and sweat.In this case, you need to drink a lot of clean water to remove the products of fat breakdown from the body.
It is contraindicated to follow it:
- Patients with diabetes mellitus;
- Patients with digestive, cardiovascular, urinary system diseases;
- Children under 18 years of age;
- Breastfeeding women;
- Pregnant.
The diet is difficult for men, although it allows them to emphasize all the muscle definition.Physical work is based on the consumption of glucose by the muscles, which is eliminated with the keto diet.A man may experience severe weakness.
Negative symptoms make the diet unacceptable for people engaged in mental work.They will find it difficult to concentrate even on their usual activities.
This is caused by a sharp drop in blood sugar levels while the amount of insulin remains unchanged.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.The lethargy and lethargy will pass as you adjust to the increased ketone levels and decreased glucose levels.
Recipes for the keto diet
You can find many dishes that will be delicious and will help you stay in ketosis.We will present some interesting recipes.
Chicken casserole with feta cheese and olives in pesto sauce
Your taste buds will thank you.
For 4 servings you will need:
- Chicken fillet - 680 g;
- olive oil (for frying) - 60 g;
- Pesto sauce - 85 g;
- Cream - 1.5 cups;
- Pickled olives - 8 tablespoons.l.;
- Feta cheese - 230 g;
- Garlic - 1 clove;
- Pepper - to taste;
- Salt - to taste.
For serving:
- greens - 480 g;
- Olive oil - 4 spoons.l.;
- Ground black pepper - to taste;
- Sea salt - to taste.
Preparation:
- Heat 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 the cream sauce from the bowl;
- Bake for 20-30 minutes until the dish is lightly browned around the edges.Good appetite!
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 of Cauliflower Soup
- Butter - 20 g;
- Chicken soup - 150 ml;
- Onion - 1 piece;
- Hard cheese - 30 g;
- Cauliflower - 200 g;
- Cream - 30 ml;
- Salt - to taste.
Cooking method:
- Cut the onion into small cubes and fry in butter until golden.At the same time, cook the cabbage;
- Heat the liquid, add the fried onion and cream to it.Pass the cabbage in a blender and add to the total mass;
- Add the grated cheese.After it boils, we boil the soup on low heat for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But it can be uncomfortable and not at all productive if you don't follow the rules of this system.Good appetite!
Beef roast with ginger
Ingredients for 2 servings:
- Boneless steak - 2 pieces;
- Olive oil - 2 tablespoons.l.;
- Onion - 1 piece;
- Garlic - 1 clove;
- Tomatoes - 2 pieces;
- Ground ginger - 1 spoon;
- Apple cider vinegar - 4 tablespoons.l.;
- Pepper - a pinch;
- Salt - to taste.
Cooking method:
- Pour oil into a pan and fry the steaks on medium heat;
- When both sides are well cooked, add the 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 evaporates;
- Serve sprinkled with herbs.Good appetite!
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.
Omelet with 4 eggs
- Dried porcini mushrooms - 30 g;
- eggs - 4 pieces;
- 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 them into strips;
- Beat the eggs thoroughly;
- Heat vegetable oil in a pan over moderate heat;
- Slowly pour the beaten eggs into the oil to avoid spattering, then add the chopped mushrooms to the mixture.Good appetite!
Broccoli and Cheese Casserole
- Eggs - 2 pieces;
- Broccoli - 200 g;
- Onion - 1 piece;
- Hard cheese - 40 g;
- Cream - 50 ml;
- Butter - 20 g;
- Salt - to taste.
Cooking method:
- Cut broccoli into florets and boil in salted water.After a quarter of an hour, drain it in a colander;
- Cut the onion into thin rings.Fry in butter in a hot pan;
- Add the onion to the broccoli.Continue frying for a few more minutes.Pour in the beaten eggs;
- Mix the grated cheese with the cream.Pour this sauce into the pan.Simmer covered over low heat for about 10 minutes.Good appetite!
Spinach salad with cheese and walnuts
- Spinach - 160 g;
- Hard cheese - 60 g;
- Nuts (of your choice) - 40 g;
- olive oil - 20 ml;
- ham - 50 g.
- Salt - to taste.
Cooking method:
- Finely chop the ham and fry until golden.Roughly chop the spinach and grate the cheese;
- Mix all the ingredients, add ground nuts, pour oil.Sprinkle with some spices to taste.Good appetite!
Broccoli Asparagus
- Onion - 100 g;
- Cabbage blossoms - 400 g;
- Heavy cream - 100 ml;
- eggs - 4 pieces;
- butter - 40 g;
- Salt - to taste.
Cooking method:
- Boil the cauliflower in salted water for 15 minutes, drain;
- Fry the onion, cut into rings, in butter until golden brown;
- Add the boiled broccoli florets to the onion and fry them for 5 minutes;
- Then add the eggs and mix.Good appetite!
Ham and cheese omelette
- Hard cheese - 40 g;
- Dry mushrooms - 15 g;
- ham - 70 g;
- Eggs - 2 pieces;
- olive oil - 15 ml;
- Salt - to taste.
Cooking method:
- Send the mushrooms to 50 ml.hot water.After steaming, cut them into thin strips.At the same time, heat the oil in a pan;
- Beat the eggs and fry them.Then add the mushrooms and thinly sliced bacon.Sprinkle the food with cheese;
- Boil the container on low heat under the lid for about 10 minutes.If you want, you can add a little salt.Good appetite!
Mackerel in the oven
- Tomato - 1 pc.;
- Onion - 1 piece;
- Provencal herbs - a whisper;
- Turmeric - a pinch;
- Lemon - half;
- Mackerel - 300 g;
- Ground ginger - a pinch;
- Salt - to taste.
Cooking method:
- Cut the fish and rub with spices.Finely chop the vegetables and put them on the mackerel as a filling;
- Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Good appetite!
CONCLUSION
- In addition to losing weight by burning body fat, the keto diet helps improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
- The keto diet is a real gift for men who cannot do without a good piece of meat and at the same time want to keep their body in order;
- Ketone bodies are produced by the liver from fat and are designed to provide fuel for the human internal organs;
- There are three types of diets - classic, targeted and cyclical;
- To switch energy production from fat deposits, you should consume no more than 50 grams of carbohydrates per day;
- Side effects such as constipation, cramps and fast heart rate may occur.Extremely rare: hair loss, indigestion, problems with lactation;
- The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you consume.