Do you want to become slimmer but don't want to constantly be hungry?Then pay attention to the keto diet!With this diet, you can lose weight quickly without counting calories or portion sizes.
In the 80-90s, the entire Western world (especially America) was conquered by fear of fat and fatty foods.At that time, it was common to abandon regular, naturally high-fat foods in favor of low-fat foods.Products with a very low percentage of fat have filled supermarket shelves.The reason behind this is that fats contain 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.So, in those periods, talk about obesity and diabetes began to be heard a lot.Now it is clear to you why you should not abandon natural products with a sufficient amount of natural fats in favor of low-fat dietary products.
What is the keto (ketone) diet?
The keto diet is a diet with limited carbohydrates and increased fat and protein in the diet.The basic principle of this diet is high fat, low carbohydrate.This diet is more strict than, say, the Atkins diet, where you can eat absolutely any type of fat.It got its name because of the so-called ketones - the body is formed during the metabolism of fats, they are then used as energy, and the process itself is called ketosis.Usually carbohydrates are used for such purposes, but if they are lacking, the body will find a solution and use fat, which becomes the main source of energy.
Who is the keto diet suitable for?
The keto diet is very suitable for people who want to lose weight quickly as well as those who have already achieved the necessary muscle mass and want to get slim.But those who go to the gym and want to build muscle using this diet, alas, this diet will not suit you.The ketonic diet is a very delicate and complex process in which you need to be able to listen to your body very well, which is why even some experienced athletes lose some of their muscle mass thanks to it.
Basic concept
On this diet, you not only need to reduce the proportion of all types of carbohydrates consumed, but also limit your intake of sugar and starch.When you minimize foods containing starch and sugar, your body's blood sugar levels begin to stabilize and insulin levels decrease.Therefore, the fat burning process is enhanced and you often do not feel full.When you limit your carbohydrate intake, your body begins to switch from glycolysis (the rate of carbohydrate breakdown) to lipolysis (the rate of fat breakdown).This occurs if glycogen stores in the liver and muscles are completely depleted;Usually these processes begin after 2 days of fasting.
What can you eat?
- Meat products: almost any type of poultry, beef and even pork.You can also eat chicken skin, but it's best if domestic chickens have not been fed food.
- seafood: squid, shrimp, as well as herring, salmon or any other fatty fish not breaded.
- Egg: Eggs can be used in any prepared form.
- Healthy fats: Use olive oil or vegetable oil in cooking.Also include omega 3-6 fats in your diet.
- Vegetable: You can eat all kinds of green vegetables and herbs (cabbage, lettuce, asparagus).
- Milk: sour cream, butter, 40% cream and full-fat cheese.
- nuts: These can often be found in diets, and the keto diet is no exception.
- Berries: Berries are very beneficial for the entire body, so they can be consumed in moderation.
Try to choose foods with a carbohydrate ratio of no more than 6%.
Also, try to drink lots of water and green tea.
What can't you eat?
- starch: foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- road: must be eliminated in all forms (solid and liquid), this is our most important enemy.All 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 is high in carbohydrates that are absorbed quickly.
- fruit: Avoid fruits rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fat – 65%;Protein – 30%;Green vegetables – 5
There is a very important principle in the keto diet - the weight of protein must 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 fats (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;(starch - 20/30 grams)
We obtained about 150 grams of protein and carbohydrates, which need to be eaten throughout the day at a rate of 2000 kcal.By the way, the B/F ratio does not affect the servings in any way, it is just compiled throughout the day.The ratio of protein to fat can vary slightly, but most often favors fat.For example, a diet might consist of 20% protein foods and 75% fat.
To calculate the required number of calories 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 properly follow the keto diet?
The diet itself can last from 1 week to 1-2 months (based on your goals).But at first it should be used for 1-2 weeks.The first week should increase protein intake (up to 45%) so that the body does not experience great stress because the body must gradually adapt to the use of fat.In the second week, you can reduce the protein ratio to 30% and continue to follow this plan.Exit from the ketone 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 really lose up to 10 kg of 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, typically more than 60 (grams), which is unacceptable on a keto diet.With such an amount of carbohydrates, the body cannot switch to constant work with fats, since the very processes involved in the state of ketosis do not occur.And with the keto diet, the body receives an insignificant amount of carbohydrates (or none at all in the diet) and it is simply forced to work on fats.
How does this work?
When you consume a lot of carbohydrates, only a certain portion is absorbed in the intestines and then broken down into simple sugars.After being absorbed, simple sugars will increase blood sugar levels, stimulating insulin secretion.This hormone has the ability to enhance the synthesis of not only proteins but also fats, so it is directly related to fat accumulation.
Insulin is produced in the endocrine pancreas.When insulin is elevated, it can inhibit fat burning and also store excess nutrients in fat cells.After a while, this can cause a shortage of glucose in the body, leading to feelings of hunger.As a result of these processes, the brain sends a signal and the person tries to saturate the body with food as quickly as possible.This is a continuous cycle that entails fat accumulation.
When low amounts of carbohydrates are consumed, blood sugar levels gradually rise and usually stabilize, which does not cause large spikes in insulin.This approach allows you to increase the release of fat from adipose depots, which enhances fat burning.
diabetes
If you have diabetes, you will need to test your blood sugar more often when starting this diet.By following this diet and limiting your carbohydrate intake as much as possible, you will reduce your need for blood sugar-lowering medications.If you use the same dose of insulin as before the diet, you can end up with hypoglycemia, so you will also need to reduce the dose of medication.To be as safe as possible, you should consult your personal physician.If you are completely healthy, there is practically no risk of hypoglycemia.
Side effects of the keto diet
When you first start this diet and stop eating sugar and starch, you may experience some side effects as your body reacts to the changes in your diet.On average, the duration of such a reaction will disappear after just a few days.
Common side effects:
- Indifference.
- Headache.
- Oppressiveness.
- Eroticism.
- Increased heart rate.
After the body adapts, the side effects will disappear.To minimize them, you need to drink more water, and add a little 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 obtained 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 eating grains, starchy vegetables, sugar, fruit, as well as milk and yogurt.You should also not abuse carbohydrates and it is best to limit their consumption to 15 grams.It is best to eat salad, meat soup or vegetables 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 your salad with vegetable or olive oil.
Snacks
Your snack should contain no more than 5 grams of carbohydrates and should include protein and fat.These can include boiled eggs, fish, chicken wings, cucumbers, celery and cheese.