Do you want to get 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 without counting calories or portions.
In the 1980s and 1990s, the whole Western world (especially America) was conquered by the fear of fats and fatty foods.At that time, it was popular to abandon the usual naturally fatty foods in favor of low-fat foods.Products with a very low fat percentage have filled all the supermarket shelves.The reason for 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, during these 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 products with a low fat content.
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 absolutely any type of fat.It got its name thanks to the so-called ketones - bodies that are formed during fat metabolism, then they are then used as energy, but the process itself is called ketosis.Carbohydrates are usually used for such purposes, but when they are lacking, the body finds a solution and turns to fat, which becomes the main source of energy.
Who is the keto diet good for?
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 become slim.But for those people who work out in the gym and want to build muscle mass using this diet, unfortunately this diet will not be for you.The ketogenic diet is a very delicate and complex process in which you have to be able to listen well to your body, which is why even some experienced athletes lose some of their muscle mass on it.
The basics
Following this diet, you should not only reduce the proportion of all carbohydrates consumed, but also limit the intake of sugar and starch.If you limit starchy and sugary foods as much as possible, your body's blood sugar levels begin to stabilize and your insulin levels decrease.Thanks to this, fat burning is enhanced and you will often not feel full.By limiting carbohydrate intake, the body begins to switch from glycolysis (the percentage of carbohydrate breakdown) to lipolysis (the percentage of fat breakdown).This occurs when glycogen reserves in the liver and muscles are completely depleted;usually these processes start after 2 days of dieting.
What can you eat?
- Meat products: almost any poultry, beef and even pork.Chicken skin can also be eaten, but preferably a domestic chicken that has not been fed feed.
- Seafood: squid, shrimp, as well as herring, salmon or any other fatty fish without bread.
- Eggs: Eggs can be used in any prepared way.
- Healthy fats: Use olive oil or vegetable oil when cooking.Also include omega 3-6 fatty acids in your diet.
- Vegetables: You can eat all kinds of green vegetables and herbs (cabbage, lettuce, asparagus).
- Milk: cream, butter, cream 40%, and fatty cheeses.
- Nuts: They 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 used in moderation.
Try to choose foods in which the percentage of carbohydrates does not exceed 6%.
Also try drinking more water and green tea.
What can't you eat?
- Starch: food products containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: must be eliminated in any form (solid and liquid), it 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 necessary in any diet or just a healthy diet, so forget about it.
- Beer: This drink contains a lot of fast-absorbing carbohydrates.
- 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 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 weight, but if we look at the calorie content, we have a double advantage 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 - proteins;(carbohydrates - 20/30 grams)
We got about 150 grams of protein and carbohydrates to eat throughout the day with 2000 kcal.By the way, the B/F ratio doesn't affect the portions in any way, it's just summed for the whole day.The percentage of protein and fat can vary slightly, but fat is most often preferred.For example, a diet may consist of 20% protein foods and 75% fat.
Use the calculator to calculate the number of calories you need.Remember that to lose weight you need to create a caloric 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 it is recommended to use it for 1-2 weeks at first.The first week should be spent with increased portions of protein (up to 45%), so that the body does not experience a lot of stress, as it must gradually adapt to the use of fat.In the second week, you can reduce the protein to 30% and continue to stick to this plan.Quitting the keto diet should be gradual, that is, increase the proportion of carbohydrates to no more than 30 grams per day.You can actually lose up to 10 pounds in a few weeks by starving yourself and not counting portions.
What is the difference between a low carb diet and a ketogenic diet?
A low-carb diet can contain carbohydrates, usually more than 60 (grams), that are unacceptable for a keto diet.With such an amount of carbohydrates, the body cannot switch to constant work on fat, because the processes associated with ketosis do not take place.And with the keto diet, the body receives a tiny amount of carbohydrates (or none at all) and is simply forced to work with fat.
How does it work?
When you consume a lot of carbohydrates, only a certain part of them is absorbed in the intestines and then broken down into simple sugars.Once absorbed, simple sugars raise blood glucose levels, which triggers insulin secretion.This hormone is able to improve not only protein but also fat synthesis, so it is directly related to fat accumulation.
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 cause a glucose deficiency in the body, which will lead to hunger.As a result of these processes, the brain sends signals, and a person tries to saturate his body with food as quickly as possible.This is a constant cycle that involves the processes of fat accumulation.
When consuming small amounts of carbohydrates, blood glucose levels gradually rise and often stabilize, which does not cause large insulin spikes.This approach allows for increased release of fat from fat stores, which improves fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar more often once you start this diet.By following this diet and limiting carbohydrates as much as possible, you will reduce the need for hypoglycemic agents.If you use the same dose of insulin as before the diet, you can cause hypoglycemia, so you should also reduce the dose of the drug.To be on the safe side, you should consult your doctor.If you are absolutely healthy, there is practically no risk of developing hypoglycemia.
Keto Diet Side Effects
When you first start this diet and stop eating sugar and starches, 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 a few days.
Popular side effects:
- Lethargy.
- Headaches.
- Severity.
- Eretism.
- Increased heart rate.
Side effects disappear after the body adapts.To reduce them, you need to drink more water, and add salt to some vegetables, but only a little.
Keto diet menu
Breakfast
You can eat no more than 15 grams of carbohydrates for breakfast, which can be taken from non-starchy vegetables and cheese.You can also make an omelette with 2-4 eggs and fried tomatoes.
Lunch
At lunch, 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.For lunch, it is best to eat salad, meat or vegetable soup with meatballs 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 your 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 be hard-boiled eggs, fish, chicken wings, cucumbers, celery and cheese.