The ketogenic keto diet is a low-carb diet that is high in fat and moderate in protein.Since the daily menu is low in carbohydrates, the body converts lipids into fatty acids and ketone bodies.
The latter enter the brain and serve as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that the main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, the diet is moderately expensive.
The essence of the keto diet
The keto diet is the most effective fat burning method for women.The diet does not stress the body by trying to store fat cells.A ketogenic diet simply restructures the functioning of metabolic processes.
During this diet, carbohydrates are reduced as much as possible, so the body has to change its metabolism so that the energy necessary for life is obtained 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 - ketone.Such processes occur when the amount of carbohydrates per day 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.Splitting will take longer, 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 carry a small bottle with you when drying;
- A 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;
- Fat cannot be excluded.Since carbohydrate intake is limited, an alternative source of energy must be present.The ketogenic diet has no restrictions on fats, 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 nutrition:
- Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost entirely;
- Purpose– take a small amount of carbohydrates after training to replenish glycogen and increase the efficiency of the training process;
- Cyclic– including carbohydrates in the diet as needed.This is usually done intuitively when the body becomes exhausted.The cyclical keto diet is based on the scheme "5 days of eating according to the rules of the keto diet - 2 days with a high carbohydrate content, or carbohydrate load".
Keto Diet Benefits
The ketogenic diet has many positive aspects:
- Helps people with epilepsy.The keto diet causes ketosis – an increased 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 high blood sugar, then the ketone 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 and without limiting your time;
The keto 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 movie "No Harm".
Different from any other protein diet for weight loss
The principle of any protein diet is a low-carb "protein" diet.The principle of the keto diet is a high-fat diet.The idea of a protein diet is to force the body to get the maximum number of 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 cheeses, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of full fat dairy products, nuts, vegetable fats (avocado, nuts, fatty sauces made from vegetable oils).
Choosing a diet menu is the next step after familiarization
- Breakfast can contain up to 15 g of carbohydrates.You can get them from non-starchy foods such as cheese or vegetables.The breakfast option consists of scrambled eggs or an omelette with 3-4 eggs, possibly with fried tomatoes, a protein shake and toast and cheese.Such a breakfast will cost 550-600 Kcal;
- You should never choose cereal, sugar, starchy vegetables, milk, yogurt or fruit for lunch.Carbohydrates should be limited as much as possible, the permissible value is 15 g.For lunch, meat and salad are ideal;soup with meatballs is fine, but no potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will require 350-400 Kcal;
- For dinner, you can choose combinations of meat and green vegetables.Vegetable fats will be useful in this meal.They can be taken from nuts or vegetable oils for salad dressing.Dinner example: baked salmon or trout in foil and salad.The calorie content of the meal is approximately 300;
- Do not forget about snacks in the form of an afternoon snack or a second dinner.During them, the limit of 5 g of carbohydrates should not be exceeded.Types of snacks: 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 have 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 50/50 protein and fat, because your body has not yet switched to breaking down its own fat and will actively produce glucose from protein, that is, from muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.
Observe 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 your nutrients by reducing your carbs to zero and increasing your fat percentage.
When following a keto diet, it is important to increase the amount of fat in the 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 normal low-carb diet.In fact, this is not true at all.In terms of its effect on the body, this system is very similar to the popular Atkins diet.
In the first week, you should not expect a significant loss of body fat, because during this time the body has not yet adapted to the new regime and continues to process the remaining carbohydrate reserves.
The phases of body restructuring look like this:
- First of all.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely use up the existing glucose reserves;
- Secondly.Lasts 24-48 hours.During this time, the body uses glycogen reserves located in the liver and muscles;
- The third.Beginning of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those that contain muscle mass;
- The fourth.Starts on day 7.The body adapts to the lack of carbohydrates and goes into a ketogenic state, giving up protein as an energy source.
In addition to the listed stages, there is another one - the right way out of the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body has to adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount by no more than 30 g per day.
Keto Diet Meal Plan
Although you already know that the keto diet is a low-carb eating plan, there is still a lot to learn about how to follow this eating plan 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 is the woman's goal - to burn fat or gain muscle mass.To make the calculation, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.
She should get 2g of protein per kg of lean muscle mass per day.We calculate the amount of protein she will need throughout the day: 75 * 2 = 150 g.
If a woman does not know the number of kilocalories she needs daily, 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 snacks because they cause insulin spikes;
- Add sports activities.You don't have to put a lot of stress on yourself;it is enough to devote 20-30 minutes a day to light physical activities.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 your protein intake - reduce to around 1.4-1.7g per 1kg.your weight;
- Limit carbohydrate intake – reduce intake to 35-50 g (about 20 g of net carbohydrates);
- 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 drunk can reach up to 3-4 liters per day.
Signs of ketosis:
- Decreased appetite;
- Increased energy, increased strength and vigor, 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 pure still water at a rate of 30 ml.per 1 kg.weight.If you don't know how to drink water (and it's really a habit and an acquired skill), install an application on your phone that will certainly remind you of it;
- Eat green vegetables that are rich in fiber.
List of recommended foods
Nutritionists highlight a huge list of products from which you can create a low-carb keto diet.You can print this list and pin it above the dining room table.
Allowed foods include:
- Fruits– you can eat unsweetened apples, grapefruits, oranges;
- Nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- Eggs– a product rich in vitamins and minerals.Chicken and quail eggs are perfectly included in the diet;
- Fish– another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna will balance your diet;
- Meat– the main source of protein and vitamins.Preference is given to poultry, beef, rabbit and pork;
- Vegetables– a healthy and low-calorie product, rich in fiber.However, their amount should be limited, as some vegetables contain an excessive amount of carbohydrates.We prefer: lettuce, 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 a natural metabolic correction, 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 well suited for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to get lean.
What you can drink
Ideal drinks for the keto diet are:
- Coffee without sugar;
- Green or black tea;
- Clean water.
Keto drinks include unsweetened lattes, wine, and coconut water.
Prohibited foods
List of categorically prohibited foods during the keto diet:
- Sugar;
- Bakery products (bread, loaf);
- Aerated drinks;
- Sweet fruits (bananas, grapes, mangoes, persimmons);
- Vegetables with a high carbohydrate content (potatoes, sweet potatoes, corn, parsley, onions, garlic);
- Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
- Confectionery (cakes, chocolate, marshmallows, waffles).
The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of liquid per day.Approximate ratio of protein, fat and carbohydrates: 20% - 75% - 5%.
The main ingredients of the keto diet are fish, meat, dairy and seafood.
Sweeteners for the ketogenic diet
Direct sugar substitutes do not affect blood sugar levels, but can negatively affect weight and promote 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, effects on the liver and kidneys).
Rules for following a keto diet
The ketogenic diet doesn't have too many strict rules;it can hardly be classified as rigorous methods.And yet, in order to achieve the maximum result without harming health, it is necessary to listen to the recommendations of specialists:
- Eat 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.The month can be decided only by the most desperate, who need to tidy up their figure and lose an impressive amount of kilograms;
- Drink at least one and a half to two liters of water per 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.Baking is prohibited;
- Fight hunger wisely.Sprinkle it with nuts or fruit;
- The women's menu will have a lower daily calorie content and a large amount 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 split diet 5-6 times a day, in minimal portions.The keto diet promotes easy weight loss and maintenance of results after its termination;
- Watch the calorie content of your food.You have to spend much more than you consume.
The keto diet (also called ketogenic) is a nutritional system originally designed for children suffering from epilepsy.In 1921, endocrinologist R. Woodite discovered for the first time that following a low-carb and low-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 the use of medication did not give any results.
Warnings and contraindications
Ketone diet can cause dangerous consequences for the body - keto acidosis.It is poisoning of the body with ketones and their breakdown products, which can cause coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the body, urine and sweat of a person losing weight.In this case, you should drink a lot of clean water to remove the products of fat breakdown from the body.
It is contraindicated to observe it:
- Patients with diabetes;
- Patients with digestive, cardiovascular, urinary system diseases;
- Children under 18 years of age;
- Breastfeeding women;
- Pregnant woman.
Dieting is difficult for men, although it allows them to emphasize all the muscle definition.The basis of physical work is the consumption of glucose by the muscles, which is eliminated by the keto diet.A man may experience severe weakness.
Negative symptoms make the diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on normal activities.
This is caused by a rapid drop in blood sugar while the amount of insulin remains constant.The need to replenish glucose reserves is not met, 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.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 foods that will be delicious and help you stay in ketosis.We will offer some interesting recipes.
Chicken casserole with feta cheese and olives in pesto sauce
Your taste buds will thank you.
You will need 4 servings:
- Chicken fillet - 680 g;
- Olive oil (for frying) - 60 g;
- Pesto sauce - 85 g;
- Cream - 1.5 glasses;
- Marinated olives - 8 tbsp.l.;
- Feta cheese - 230 g;
- Garlic - 1 clove;
- Pepper - to taste;
- Salt - to taste.
For serving:
- Greens - 480 g;
- Olive oil - 4 tbsp.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;
- Put the fried chicken pieces in a baking dish together with olives, feta cheese and garlic.Add the cream sauce from the bowl;
- Bake for 20-30 minutes until the dish is light brown around the edges.Good appetite!
A simple garnish of herbs and olive oil will help bring out the flavor of the dish;you can add asparagus or beans.
Cream soup with cauliflower
- Butter - 20 g;
- Chicken broth - 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 broth, add fried onion and cream to it.Pass the cabbage through a blender and add to the total mass;
- Add grated cheese.After boiling, cook the soup over low heat for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But it can turn out to be unpleasant and not at all productive if you do not follow the rules of this system.Good appetite!
Ginger Beef Roast
Ingredients for 2 servings:
- Boneless steak - 2 pcs.;
- Olive oil - 2 tbsp.l.;
- Onion - 1 pc.;
- Garlic - 1 clove;
- Tomatoes - 2 pcs.;
- Ground ginger - 1 teaspoon;
- Apple cider vinegar - 4 tbsp.l.;
- Pepper - a pinch;
- Salt - to taste.
Cooking method:
- Pour oil into a frying pan and brown the steaks over medium heat;
- When both sides are well fried, add onions, garlic and tomatoes;
- Mix ginger, salt, pepper and vinegar in a cup, add to the meat while stirring;
- Cover with a lid, reduce the heat and cook until the liquid evaporates;
- Serve sprinkled with greens.Good appetite!
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.
4 egg omelette
- Dried mushrooms - 30 g;
- Egg - 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.Good appetite!
Broccoli and Cheese Casserole
- Egg - 2 pcs.;
- Broccoli - 200 g;
- Onion - 1 pc.;
- 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 in a colander;
- Cut the onion into thin rings.Sauté in butter in a hot pan;
- Add the onion to the broccoli.Continue baking for a few more minutes.Pour in beaten eggs;
- Mix grated cheese with cream.Pour this sauce into the pan.Simmer on low heat with the lid on for about 10 minutes.Good appetite!
Spinach salad with cheese and nuts
- Spinach - 160 g;
- Hard cheese - 60 g;
- Nuts (optional) - 40 g;
- Olive oil - 20 ml;
- Bacon - 50 g.
- Salt - to taste.
Cooking method:
- Finely chop the bacon and fry until golden.Roughly chop the spinach and grate the cheese;
- Mix all ingredients, add ground nuts, pour over oil.Sprinkle with a little spices to taste.Good appetite!
Asparagus Broccoli
- Onion - 100 g;
- Cabbage inflorescences - 400 g;
- thick cream - 100 ml;
- Egg - 4 pcs.;
- Butter - 40 g;
- Salt - to taste.
Cooking method:
- Boil the cabbage inflorescences in salt water for 15 minutes, strain;
- Fry an onion cut into rings in butter until golden brown;
- Add boiled broccoli florets to the onion and fry for 5 minutes;
- Then add the eggs and mix.Good appetite!
Omelet with cheese and bacon
- Hard cheese - 40 g;
- Dried mushrooms - 15 g;
- Bacon - 70 g;
- Egg - 2 pcs.;
- Olive oil - 15 ml;
- Salt - to taste.
Cooking method:
- Send mushrooms 50 ml.hot water.After steaming, chop them into thin strips.At the same time, heat the oil in a pan;
- Beat eggs and fry.Next, add mushrooms and finely chopped bacon.Sprinkle the food with cheese;
- Cook the dish on low heat under the lid for about 10 minutes.You can add a little salt if you want.Good appetite!
Mackerel in the oven
- Tomatoes - 1 pc.;
- Onion - 1 pc.;
- Provence 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.Finely chop the vegetables and place in 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 to improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
- The keto diet is a real godsend for men who can't live without a decent piece of 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 fuel 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, seizures and fast heart rate may occur.Very rare: hair loss, dyspepsia, lactation problems;
- The keto diet is based on ketosis, which occurs by reducing the amount of carbohydrates and proteins consumed.