Do you want to be slimmer, but don't want to be hungry all the time?Then pay attention to the keto diet!With this diet, you can lose weight quickly regardless of calories or portions.
In the 80s-90s, the entire Western world (especially America) was conquered by the fear of fatty and fatty foods.At that time, it was popular to abandon normal naturally fatty foods in favor of low-fat foods.Products with a very low percentage of fat have filled all supermarket shelves.The reason behind this is that fat contains more calories than carbohydrates.But what people don't know is that if they eat less fat, they will start eating more carbs to stay full.Therefore, during that period, words about obesity and diabetes began to be heard en masse.It is now clear to you why you should not abandon natural products with a sufficient amount of natural fat in favor of low-fat diet products.
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 completely any type of fat.It got its name because of the so-called ketones - bodies that are formed during fat metabolism, after which they are then used as energy, and the process itself is called ketosis.Usually carbohydrates are used for such purposes, but if there is a shortage, the body looks for a solution and uses fat, which is the main source of energy.
Who is the keto diet suitable for?
The keto diet is ideal for people who want to lose weight quickly, and also for those who have gained the necessary muscle mass and want to lose weight.But people who train in the gym and want to build muscle mass using this diet, unfortunately, this diet is not suitable for you.The ketonic diet is a very delicate and complex process where you need to be able to listen to your body well, which is why even some experienced athletes lose some of their muscle mass.
Basic
In this diet, you not only need to reduce the proportion of all carbohydrates you eat, but also limit your intake of sugar and starch.When you limit starchy and sugary foods as much as possible, your blood sugar levels begin to stabilize and insulin levels decrease.Because of this, fat burning is enhanced, and you often won't feel full.When you limit carbohydrate intake, the body begins to switch from glycolysis (carbohydrate breakdown) to lipolysis (fat breakdown).This happens if glycogen reserves in the liver and muscles are completely depleted;usually this process starts after 2 days of diet.
What can you eat?
- Meat products: almost all chicken, beef and even pork.You can also eat chicken skin, but it is advised that chickens that have not been fed.
- Seafood: squid, shrimp, as well as herring, salmon or any other fatty fish without frying.
- Eggs: 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).
- milk: sour cream, butter, 40% cream, and fat cheese.
- Nuts: This can often be found in diets, and the keto diet is no exception.
- berries: Berries are very beneficial for the whole body, so they can be eaten in moderation.
Try to choose foods that have a carbohydrate percentage of no more than 6%.
Also try drinking more water and green tea.
What can you not eat?
- starch: 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 bars, ice cream and similar popular products on store shelves - all this should be excluded from the diet.
- Margarine: This product is not needed in any diet or just a healthy diet, so forget it.
- beer: This drink contains a lot of carbohydrates that are quickly absorbed.
- fruits: Avoid fruits rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fat - 65%;Protein - 30%;Green vegetables - 5
There is one 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 body weight, but if we look at the calorie content, we have a double superiority in favor of fat (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 get about 150 grams of protein and carbohydrates, which should be consumed throughout the day at the rate of 2000 kcal.By the way, the B/F ratio doesn't affect the interior in any way, it just sums it up for the whole day.The percentage of protein and fat may vary slightly, but is usually in favor of fat.For example, a diet might consist of 20% protein and 75% fat.
To calculate the number of calories you need for yourself, use a 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 initially it is recommended to use it for 1-2 weeks.The first week should go with an increase in the proportion of protein (up to 45%) so that the body does not experience great stress, as it must gradually adapt to the use of fat.In the second week, you can reduce the protein portion to 30% and continue to stick to this plan.Exit the keto diet should be gradual, 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 body weight, without torturing yourself with hunger and counting portions.
What is the difference between low carb and ketone diets?
Low-carb diets may contain carbohydrates, usually more than 60 (grams), which are unacceptable for the keto diet.With such an amount of carbohydrates, the body cannot switch to continuous work on fat, because the processes associated with ketosis do not occur.And with the keto diet, the body receives a negligible amount of carbohydrates (or none at all in the diet), and it is only forced to work on fat.
How does this work?
When you eat a lot of carbohydrates, only some of them are absorbed in the intestines, and are further broken down into simple sugars.Once absorbed, simple sugars raise blood glucose levels, which triggers insulin secretion.This hormone is able to increase the synthesis of not only protein, but also fat, 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 trigger a lack of glucose in the body, which will cause hunger.As a result of this process, the brain sends a signal and the person tries to fill his body with food as quickly as possible.This is a continuous cycle that requires the process of fat accumulation.
When consuming a low amount of carbohydrates, blood glucose levels rise gradually and are often stable, which does not cause a large spike in insulin.This approach allows you to increase the release of fat from fat depots, which increases fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar levels more often once 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 bring yourself to hypoglycemia, so you also need to reduce the dose of the drug.To ensure as much safety as possible, you should consult with your personal doctor.If you are completely healthy, then there is almost no risk of hypoglycemia.
Side effects of the keto diet
When you start following this diet and stop eating sugar and starch, you may experience some side effects as your body reacts to the change in diet.On average, the duration of such a reaction disappears after only a few days.
Popular side effects:
- Lethargy.
- Headache.
- Feeling heavy.
- Eretism.
- Increased heart rate.
After the body adapts, the side effects disappear.To minimize it, 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 can eat no 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.
Have 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 better to eat salad, 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 salads with vegetables or olive oil.
Snacks
Your snack should contain no more than 5 grams of carbohydrates and should consist of protein and fat.This can include hard-boiled eggs, fish, chicken wings, cucumbers, celery and cheese.