Do you want to get slimmer but 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 1980s and 1990s, the entire Western world (especially America) was gripped by the fear of fat and fatty foods.At the time, it was popular to ditch regular naturally fatty foods in favor of low-fat foods.Products with a very low percentage of fat have filled the shelves of all supermarkets.The reason for this is that fats contain 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 en masse.Now it is clear to you why you should not give up natural products with a sufficient amount of natural fat in favor of dietary low-fat ones.
What is the keto (ketone) diet?
The keto diet is a diet with limited carbohydrate intake and increased fat and protein content in food.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 gets 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 there is a lack of them, the body finds a solution and resorts to fats, which become the main source of energy.
Who is the Keto Diet for?
The keto diet is very suitable both for people who want to lose weight quickly and for those who have gained the necessary muscle mass and want to lose weight.But those people who work out in the gym and want to build muscle mass with the help of this diet, alas, this diet will not suit you.The keto 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.
Basics
On this diet, you not only need to reduce the proportion of all carbohydrates you consume, but also limit your intake of sugar and starch.When you limit as many starchy and sugary foods as possible, your body's blood sugar levels begin to stabilize and insulin levels drop.Thanks to this, fat burning is enhanced and you will often not feel full.When you limit your carbohydrate intake, the body begins to switch from glycolysis (the breakdown of carbohydrates) to lipolysis (the breakdown of fat).This happens if glycogen stores in the liver and muscles are completely depleted;usually these processes start after 2 days of diet.
What can you eat?
- Meat products: almost any poultry, beef and even pork.You can also eat chicken skin, but it is recommended that it is a domestic chicken that is not fed feed.
- seafood: squid, shrimp, as well as herring, salmon or other fatty fish without breading.
- eggs: Eggs can be used in any form.
- Healthy fats: Use olive or vegetable oil when 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 cheeses.
- Nuts: They can often be found in diets and the keto diet is no exception.
- Forest fruits: Fruits 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 that contain starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- sugar: in any form must be excluded (solid and liquid), it is our most important enemy.All kinds of sweet carbonated drinks, candy, 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 healthy eating, so forget about it.
- beer: This drink contains a lot of quickly digestible carbohydrates.
- Fruits: Avoid fruits that are high in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fat – 65%;Proteins – 30%;Green vegetables - 5 pcs
In the keto diet, there is one very important rule - the weight of proteins must 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 superiority in favor of fats (fats - 9 kcal, proteins - 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;(carbohydrates - 20/30 grams)
In the end, we got approximately 150 grams of protein and carbohydrates, which should be consumed for a whole day at a rate of 2000 kcal.By the way, the B/F ratio does not affect the servings in any way, it just adds up for the whole day.The percentage of protein and fat can vary slightly, but is most often in favor of fat.For example, a diet might consist of 20% protein foods and 75% fat.
To calculate the required number of calories for yourself, use the calculator.Remember that in order 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 (depending on your goals).But in the beginning it is recommended to use it for 1-2 weeks.The first week should be spent with increased portions of protein (up to 45%), so that the body does not experience great stress, as it must gradually adapt to the use of fats.In the second week, you can reduce the proportion of proteins to 30% and continue to stick to this plan.Exiting the keto 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 kilograms of weight without tormenting yourself with hunger and counting portions.
What is the difference between a low-carb and a ketogenic diet?
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 constant work with fat, since the processes associated with ketosis do not occur.And with a keto diet, the body receives a negligible amount of carbohydrates (or none in the diet) and is simply forced to work on fat.
how does this happen
When you consume a lot of carbohydrates, only a certain part of them is absorbed in the intestines and subsequently broken down into simple sugars.Once digested, simple sugars raise blood sugar levels, which triggers the secretion of insulin.This hormone is able to improve the synthesis not only of proteins, but also of fats, so it is directly related to fat accumulation.
Insulin is produced in the intrasecretory pancreas.When insulin is elevated, it can prevent fat burning and also store excess nutrients in fat cells.After some time, this can provoke a deficit 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 that leads to fat accumulation processes.
When small amounts of carbohydrates are consumed, blood sugar levels rise gradually and often stabilize without causing large insulin spikes.This approach allows you to increase the release of fat from fat deposits, which improves 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 restricting 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 bring yourself to hypoglycemia, so you should also reduce the dose of the drugs.To be as sure as possible, 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 starch, 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.
Popular side effects:
- Lethargy.
- Headache.
- Weight.
- erythrism.
- Increased heart rate.
After the body adapts, the side effects disappear.To minimize them, you should drink more water and also add some salt to some vegetables, but very little.
Keto diet menu
breakfast
For breakfast, you can eat no more than 15 grams of carbohydrates, which can be taken from non-starchy vegetables and cheese.You can also prepare an omelet with 2-4 eggs and fried tomatoes.
Lunch
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 best to limit their intake to 15 grams.It is best to eat salads, meat or vegetable soup with meatballs for lunch without potatoes, noodles and rice.
Dinner
For dinner, you should 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 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.