The ketogenic keto diet is a low-carb diet that is high in fat and moderate in protein.Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.
The latter enters the brain and serves as a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.Although the main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, 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 store fat cells.The ketogenic diet simply rearranges how metabolic processes work.
During this diet, carbohydrates are reduced as much as possible, so the body needs to change its metabolism so that the energy needed to live 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 brain.
This serves as the basis for the second name of the diet - ketone.Such a process occurs if the daily intake of carbohydrates is less than 100 g.
The diet 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 longer to split, so don't rush to give up halfway;
- The most important rule is to drink more water.Neglecting these things in your diet can lead to dehydration, which will have very negative consequences.Always carry 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, etc.;
- Fat cannot be excluded.Since carbohydrate intake is limited, alternative energy sources must be present.There are no restrictions on fat in the ketogenic diet, you can eat steak, fried chicken or fish, but try to eat those found in oil, avocado, olives, seeds.
Types of ketogenic diets
There are several types of diets:
- Standard- The most common version of the keto diet.The main idea is to almost completely avoid carbohydrates;
- Target- Take some carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
- Cycle- Introduce carbohydrates into the diet as needed.As a rule, this is done intuitively as the body becomes 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 carbohydrate nutrition, or carbohydrate loading."
Benefits of the keto diet
There are many positive aspects to the ketogenic diet:
- Helping people with epilepsy.The keto diet leads to ketosis - an increase in the level of ketone bodies in the body, which reduces relapses in people with epilepsy;
- Reduces the risk of cancer;
- Helps get rid of acne.If the cause of the skin rash is increased blood sugar, then the ketone diet will help clear the skin;
- Protects the brain.Thanks to the study, scientists know 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 keto diet is often called the Meryl Streep diet.The reason is not that the famous actor is the founder of this method of losing weight.He played one of the main roles in the movie "Do No Harm."
The difference from any other protein diet for weight loss
The principle of any protein diet is low-carb "protein" nutrition.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 to make you do the same thing, but from fat.
"Kremlin", Dukan Diet for weight loss-low-fat dairy products, limited cheese, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of full-fat dairy products, nuts, vegetable fats (avocado, nuts, fat sauces made from vegetable oils).
Choosing a menu for the diet is the next step after the introduction
- Breakfast can include up to 15 g of carbohydrates.You can bring them from non-statutory foods, such as cheese or vegetables.Breakfast options consist of scrambled eggs or a 3-4 egg omelette, perhaps with fried tomatoes, a protein shake and toast and cheese.The breakfast will cost 550-600 kcal;
- For lunch, you should not 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 salad are ideal;Soup with meatballs is fine, but without 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.The vegetable fat in this dish will be beneficial.They can be taken from nuts or vegetable oil to dress salads.Dinner example: Baked salmon or trout in foil and salad.The calorie content of food is about 300;
- Do not forget about light food in the form of an afternoon snack or a second dinner.During them, you should not exceed the carbohydrate limit of 5 g.Types of snacks: Boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.
This menu is not the only one that is correct for the ketone diet.But in the example, you can see the ratio of protein, carbohydrates and fat.Knowing the list of products, you can make a varied and healthy diet every day.
Do you need to count calories on the keto diet?
You need to count calories, and also take into account the amount of nutrients (protein, fat and carbohydrates) - Bzhu.
In the first 7 days of the keto diet, it is important to consume protein and fat in a 50/50 ratio, because your body has not yet switched to breaking down fat on its own and will actively produce glucose from protein, that is from muscle.To maintain as much muscle mass as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.
Watch 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%.Protein makes up 20-30%, about 5% is carbohydrates.Understanding this number, you can balance nutrients by reducing carbohydrates to zero and increasing the percentage of fat.
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, adaptations
Sometimes you may hear that the keto diet is a typical 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 large loss of body fat in the first week, since at this time the body has not adapted to the new regime and continues to process the remaining carbohydrate reserves.
The body restructuring phase looks like this:
- First.Slow down 12 hours after the last carbohydrate meal.At this stage, the body will fully use the available glucose reserves;
- Second.Lasts 24-48 hours.At this time, the body uses glycogen reserves contained 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 contained in muscle mass;
- Fourth.Starting on the 7th day.The body adapts to the lack of carbohydrates and switches to a ketogenic state, leaving protein as an energy source.
In addition to the listed stages, there is another - the correct way of the keto diet.You can not immediately switch to a nutritious diet rich in carbohydrates.The body once again has to adapt, but this time it has 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
Even if you already know that the keto diet is a low-carb eating plan, there's still a lot to learn about how to stick to it and achieve results without fail.Regardless of which version of the keto diet a woman chooses, she should be able to create her own menu.
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 carry out the calculation, you can use the example given for a woman weighing 75 kg.The daily calorie content is equal to 2000 kcal.
He should receive 2 g of protein per day per kilogram of lean muscle mass.We calculated for him the amount of protein he should receive throughout the day: 75 * 2 = 150 g.
If a woman does not know the daily amount 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 guidelines to get into ketosis:
- Avoid junk food, as it causes insulin spikes;
- Add sports activities.You don't have to put a lot of pressure on yourself;It is enough to devote 20-30 minutes a day to light physical activity.This will help you lose weight more effectively;
- Stop worrying 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 the 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 carbs);
- You can try fasting to increase your ketone levels.Make sure your body can handle it;
- Drink a lot of water - the amount of liquid you drink can reach up to 3-4 liters a day.
Signs of Ketosis:
- Decreased appetite;
- Increased energy, increased strength and enthusiasm, better mood;
- Possible smell of acetone from the body and urine, from the mouth;
- The presence of ketones in the urine (checked with a special test strip).
What you must do on the keto diet:
- Drink plenty of pure water at the rate of 30 ml.per 1 kg.heavy.If you don't know how to drink water (and this is really an acquired habit and 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 make your diet on a low-carb keto diet.You can print this list and pin it on your dining table.
Allowed food products include:
- Fruits- Allows the use of unsweetened apples, grapefruits, oranges;
- Nuts- Suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- Eggs- Products rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
- Fish- Another source of protein and unsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna will balance the diet;
- Meat- Main source of protein and vitamins.Chicken, beef, rabbit and pork are preferred;
- Vegetables-Healthy and low-calorie products, rich in fiber.However, their quantity should be limited, because some vegetables contain excessive carbohydrates.We give preference to: green salad, spinach, radish, cucumber, zucchini and cabbage;
- Seafood- Rich not only in protein, but also in nutrients.Clams, squid, crabs, shrimps, and oysters are well absorbed by the body;
- Low-fat fermented milk products- Rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, skim milk and kefir).
The main advantage of the diet is the natural correction of metabolism, with which you lose extra pounds, but in such a way that your body is not in a state of stress.
The Keto Diet is ideal for people who want to lose weight quickly, as well as those who gain the necessary muscle mass and want to lean.
What can you drink
Drinks that are suitable for the keto diet are:
- Coffee without sugar;
- Green or black tea;
- Clean water.
Keto drinks include lattes, wine, and unsweetened coconut water.
Forbidden foods
List of foods that are strictly prohibited during the keto diet:
- Sugar;
- Bread products (bread, bread);
- Carbonated drinks;
- Sweet fruits (bananas, grapes, mangoes, persimmons);
- Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
- Cereals (rice, buckwheat, oats, millet, pearl barley);
- Confections (cakes, chocolates, marshmallows, waffles).
The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluid every day.Approximate ratio of protein, fat and carbohydrates: 20% - 75% - 5%.
The main components of the keto diet are fish, meat, dairy and seafood.
Sweeteners for the ketogenic diet
Sugar substitutes have no direct effect on blood sugar levels, but can affect weight and contribute to cravings for sweet foods.
Some of the most dangerous sweeteners are:
- Maple syrup;
- Honey;
- Concentrated fruit juice;
- Fructose;
- Agave syrup.
They have a high calorie content and are similar to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effects on the liver and kidneys).
Rules for following the keto diet
The ketogenic diet has no strict rules;It cannot be classified as a rigid method.However, to achieve maximum results without harming health, you must listen to the recommendations of experts:
- 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 one week.Only the most desperate, who need to carefully get their figure and lose an impressive number of kilograms, can make a decision 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, stewing, grilling, baking, and steaming are allowed.Frying is prohibited;
- Fight hunger wisely.Muffle with nuts or fruits;
- The menu for women will have a lower daily calorie content and a large amount of berries, nuts, fruits, and vegetables.A man's diet should be more high-calorie, and instead of plant food, 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 maintains results after quitting;
- Watch the calorie content of your food.You need to spend more than you eat.
The Keto Diet (also known as Ketogenic) is a nutritional 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 the keto diet and began to use it for the treatment of epilepsy in situations where taking medications did not bring any results.
Warnings and contraindications
Ketone diet can cause dangerous consequences for the body - keto acidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the body of a person who has lost weight, his 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 digestive, cardiovascular, urinary system diseases;
- Children under the age of 18;
- Breastfeeding women;
- pregnant
Dieting is difficult for men, although it allows them to emphasize all the muscle definition.Physical labor is based on the use 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 involved 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 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 the lack of the main source of energy.Lethargy and apathy will pass as you adjust 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 pesto sauce
Your taste buds will thank you.
You need 4 servings:
- 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.
To serve:
- Greens - 480 g;
- Olive oil - 4 tablespoons.l.;
- Ground black pepper - to taste;
- Sea salt - to taste.
Setup:
- Heat the oven to 200 degrees;
- Cut the fillet into slices.Add salt and pepper to taste, fry until golden brown;
- Mix 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 brown around the edges.Bon Appetit!
A simple side dish and olive oil will help bring out the flavor of the dish;You can add asparagus or beans.
Creamy soup with cauliflower
- Butter - 20 g;
- Chicken soup - 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 fry in butter until golden.At the same time, cook the cabbage;
- Heat the soup, add fried onions and cream to it.Pass the cabbage through a blender and add to the total mass;
- Add grated cheese.After boiling, simmer the soup on 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 completely unproductive if you don't follow the rules of this system.Bon Appetit!
Ginger beef roast
Ingredients for 2 servings:
- Boneless Steak - 2 pcs.;
- Olive oil - 2 tablespoons.l.;
- Onion - 1 pc.;
- Garlic - 1 clove;
- Tomatoes - 2 pcs.;
- Ground Ginger - 1 teaspoon;
- Apple Cider Vinegar - 4 tablespoons.l.;
- Pepper - a pinch;
- Salt - to taste.
Cooking method:
- Pour oil into a pan and brown steaks over medium heat;
- When both sides are well cooked, add onions, 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.Bon Appetit!
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.
4 eggs
- 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 thoroughly;
- Heat vegetable oil in a pan over medium heat;
- Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms to the mixture.Bon Appetit!
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 pan;
- Add onion to broccoli.Continue frying for a few more minutes.Pour in the beaten egg;
- Mix grated cheese with cream.Pour this sauce into the pan.Simmer covered over low heat for about 10 minutes.Bon Appetit!
Spinach salad with cheese and beans
- Spinach - 160 g;
- Hard cheese - 60 g;
- Nuts (your choice) - 40 g;
- Olive oil - 20 ml;
- Bacon - 50 g.
- Salt - to taste.
Cooking method:
- Chop the bacon and fry until golden.Roughly chop the spinach and grate the cheese;
- Mix all ingredients, add peanuts, pour oil.Sprinkle with a little seasoning to taste.Bon Appetit!
Asparagus broccoli
- Onion - 100 g;
- Cabbage inflorescence - 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 onions, cut into rings, in butter until golden brown;
- Add the boiled broccoli florets to the onions and fry them for 5 minutes;
- Then add eggs and mix.Bon Appetit!
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 mushrooms in 50 ml.hot water.After steaming, cut it into thin strips.At the same time, heat oil in a pan;
- Beat eggs and fry.Next add mushrooms and finely chopped bacon.Sprinkle food with cheese;
- Boil the dish over low heat under the lid for about 10 minutes.If desired, you can add a little salt.Bon Appetit!
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.Chop the vegetables and put them in the mackerel as a filling;
- Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Bon Appetit!
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 blessing for men who cannot do without good meat and at the same time want to keep their bodies in order;
- Ketone bodies are produced by the liver from fat and are designed to provide fuel to human internal organs;
- There are three types of diet - classic, target and cycle;
- To convert energy production from fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
- Side effects such as constipation, cramps, and rapid heartbeat may occur.Very rarely: hair loss, dyspepsia, lactation problems;
- The Keto Diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you eat.