Do you want to get slimmer, but you don't want to be constantly hungry?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 conquered by the fear of greasy and fatty foods.At the time, it was popular to abandon regular naturally fatty foods in favor of low-fat foods.Very low fat products have filled all the supermarket shelves.The reasoning behind this was that fat contains more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would start eating more carbohydrates to stay full.Therefore, in those periods, words about obesity and diabetes began to be heard massively.Now it is clear to you why you should not give up natural products with a sufficient amount of natural fat in favor of low-fat dietary ones.
What is the keto (ketonic) 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 then used as energy, and the process itself is called ketosis.Usually carbohydrates are used for such purposes, but if they are missing, 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 suitable for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to lose weight.But those people who train in the gym and want to build muscle mass using this diet, unfortunately, this diet will not suit you.The ketogenic diet is a very delicate and complex process in which you must be able to listen well to your body, which is why even some experienced athletes lose some muscle mass on it.
Grounds
In this diet, you not only have to reduce the percentage of all carbohydrates you consume, but also limit your intake of sugar and starch.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 feel full.When you limit carbohydrate intake, the body begins to switch from glycolysis (the breakdown of carbohydrates) to lipolysis (the breakdown of fat).This happens if glycogen reserves in the liver and muscles are completely depleted;usually these processes start after 2 days of 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 domestic chicken that has not been fed food.
- Seafood: squid, shrimp, as well as herring, salmon or any other fatty fish without bread.
- egg: 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).
- milky: sour cream, butter, cream 40%, and fatty cheese.
- nuts: These can often be 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 that have a carbohydrate percentage of no more than 6%.
Also try to drink more water and green tea.
What can't you eat?
- Starch: those foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: in any form must be excluded (solid and liquid), this is our most important enemy.All kinds of sweet carbonated drinks, candy, ice cream and similar products popular 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.
- beers: This drink contains a lot of quickly absorbed carbohydrates.
- The fruits: Avoid fruits that are rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fat - 65%;Proteins - 30%;Green vegetables - 5
There is a very important rule in the keto diet - the weight of protein should be equal to the weight of fat.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 you need to eat 2000 kcal per day, we get:
1300 kcal/145 grams - fat;600 kcal/150 grams - protein;(carbohydrates - 20/30 grams)
We ended up with approximately 150 grams of protein and carbohydrates, which should be eaten throughout the day at the rate of 2000 kcal.By the way, the B/F ratio does not affect the portions in any way, it is only summed up for the whole day.The percentage of protein and fat can vary slightly, but more often it favors fat.For example, a diet may consist of 20% protein foods and 75% fat.
To calculate the required number of calories for yourself, use the calculator.Remember that to lose weight you need to create a caloric deficit, so spend 300-500 kcal.more than you eat.
How to properly follow the keto diet?
The diet itself can last from 1 week to 1-2 months (based on your goals).But at first it is recommended to use for 1-2 weeks.The first week should go with increased protein portions (up to 45%) so that the body does not experience great stress, because it must gradually adapt to the use of fats.In the second week, you can reduce the percentage of protein to 30% and continue to stick to this plan.Exiting the ketogenic diet should be gradual, that is, increase the percentage of carbohydrates to no more than 30 grams per day.In a few weeks, you can lose up to 10 kilograms of weight, without tormenting yourself with hunger and without 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 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 a negligible amount of carbohydrates (or none at all in the diet), and is simply forced to work with fats.
How does this work?
When you consume a lot of carbohydrates, only a portion of them are absorbed in the intestines and then broken down into simple sugars.Once absorbed, simple sugars raise blood glucose levels, which prompts insulin secretion.This hormone is able to improve the synthesis not only of proteins, but also of fats, so it is directly related to the accumulation of fat.
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 provoke a lack of glucose in the body, which will lead 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 constant cycle involving fat accumulation processes.
When you consume low amounts of carbohydrates, blood glucose levels rise gradually and often stabilize, which does not cause large increases in insulin.This approach allows you to increase the release of fat from fat stores, which increases fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar levels 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 yourself to hypoglycemia, so you should also reduce the dose of drugs.To be sure, you should consult your personal doctor.If you are absolutely healthy, then there is practically no risk of developing hypoglycemia.
Side effects of the keto diet
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 dietary changes.On average, the duration of such a reaction disappears after only a few days.
Known side effects:
- Lethargy.
- Headache.
- Importance.
- Erethism.
- Increased heart rate.
Once the body adapts, the side effects disappear.To minimize them, you should drink more water and also add some 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 vegetables and non-starchy cheese.You can also prepare an omelet with 2-4 eggs and fried tomatoes.
lunches
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 good to limit their intake to 15 grams.It is good to eat salads, meat or vegetable soup with meatballs without potatoes, noodles and rice for lunch.
Dinner
For dinner you should combine green vegetables and meat.You can also add healthy fats in the form of nuts or dress the salad with vegetable or olive oil.
Snacks
Your meals should contain no more than 5 grams of carbohydrates and should consist of protein and fat.These can include hard-boiled eggs, fish, chicken wings, cucumber, celery and cheese.