Do you want to lose weight, but don't want to be constantly hungry?So pay attention to the keto diet!With this diet you can lose weight quickly without counting calories or portions.
In the 80-90s, the entire Western world (especially America) was conquered by the fear of fats and fatty foods.At the time, it was popular to abandon regular natural fatty foods in favor of low-fat foods.Products with a very low percentage of fat have filled all supermarket shelves.The reasoning behind this was that fats contain more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would start eating more carbs to feel full.Therefore, in those 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 fats in favor of low-fat dietary ones.
What is the keto (ketone) diet?
The keto diet is a diet with a limited intake of carbohydrates and an increase in 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 from the so-called ketones - bodies that are formed during the metabolism of fats, after which they are then used as energy, and the process itself is called ketosis.Usually carbohydrates are used for such purposes, but if they are missing, the body finds a solution and resorts to fats, which become the main source of energy.
Who is the keto diet suitable for?
The keto diet is suitable for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to lose weight.But those people who train in the gym and want to build muscle mass using this diet, alas, this diet is not suitable for you.The keto diet is a very delicate and complex process in which you need to be able to listen to your body well, which is why even some experienced athletes lose some of their muscle mass.
Basics
On this diet, you not only have to reduce the proportion of all carbohydrates you consume, but also limit your intake of sugars and starches.When you limit foods containing starch and sugar as much as possible, the body's blood sugar levels begin to stabilize and insulin levels decrease.Because of this, fat burning is improved and you will often not feel full.When you limit your carbohydrate intake, your body begins to switch from glycolysis (the rate at which carbohydrates are broken down) to lipolysis (the rate at which fats are broken down).This happens if the glycogen stores in the liver and muscles are completely depleted;usually these processes begin after 2 days of the diet.
What can you eat?
- Meat products: almost all poultry, beef and even pork.You can also eat chicken skin, but it is advisable that it is domestic chicken that has not been fed.
- Seafood: squid, shrimp, but also herring, salmon or any other fatty fish without breading.
- Egg: 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 vegetables and herbs (cabbage, lettuce, asparagus).
- Milk: sour cream, butter, 40% cream, and full-fat cheeses.
- Nuts: These 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 consumed 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't you eat?
- Starch: foods that contain starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: any form (solid and liquid) must be excluded, this is our most important enemy.All kinds of sweet carbonated drinks, chocolate bars, ice cream and similar similar products on store shelves - all this should be excluded from the diet.
- Margarine: This product is not necessary in any diet or simply in a healthy diet, so forget it.
- Beer: This drink contains many quickly absorbed carbohydrates.
- Fruit: Avoid fruit rich in sugars (grapes, mangoes, mandarins).
How much should you eat?
Fat – 65%;Proteins – 30%;Green vegetables – 5
There is a 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 superiority in favor of 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 - proteins;(carbohydrates - 20/30 grams)
We ended up with around 150 grams of protein and carbohydrates, which need to be consumed over the course of an entire day at the rate of 2000 kcal.By the way, the B/F ratio doesn't affect portions in any way, it's just added up for the entire day.The percentage of protein and fat can vary slightly, but in most cases it favors fat.For example, a diet may consist of 20% protein foods and 75% fat.
To calculate the required amount of calories for yourself, use the 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 (depending on your goals).But at first it is recommended to use it for 1-2 weeks.The first week should be accompanied by larger portions of protein (up to 45%) so that the body does not experience great stress, because it must gradually adapt to the use of fats.In the second week you can reduce the protein percentage to 30% and continue following this plan.Exit from the keto diet should be gradual, that is, increase the proportion of carbohydrates to no more than 30 grams per day.In just a few weeks you can actually lose up to 10 kilograms of weight, without tormenting yourself with hunger and counting portions.
What is the difference between the low carb and keto diet?
A low-carb diet may contain carbohydrates, usually more than 60 (grams), which is unacceptable for a keto diet.With such an amount of carbohydrates, the body cannot switch to constant work on fats, since the same processes associated with ketosis do not occur.And on a keto diet, the body receives a negligible amount of carbohydrates (or none in the diet) and is simply forced to work on fats.
How does it work?
When you consume a lot of carbohydrates, only a certain part of them is absorbed in the intestine and subsequently broken down into simple sugars.Once absorbed, simple sugars increase blood glucose levels, which trigger insulin secretion.This hormone is able to improve the synthesis of not only proteins, but also fats, 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 a while, this can cause a shortage of glucose in the body, which will lead to starvation.As a result of these processes, the brain sends signals and the person tries to saturate his body with food as quickly as possible.This is a constant cycle that involves fat accumulation processes.
When you consume small amounts of carbohydrates, blood glucose levels gradually increase and often stabilize, without causing large spikes in insulin.This approach allows you to increase the release of fat from fat stores, improving 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, it can lead to hypoglycemia, so you also need to reduce the dose of medications.To be as safe as possible, you should consult your personal doctor.If you are absolutely healthy, there is practically no risk of developing 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 dietary changes.On average, the duration of such a reaction disappears after a few days.
Popular Side Effects:
- Lethargy.
- Heachache.
- Heaviness.
- Erethism.
- Increased heart rate.
After the body adapts, the side effects disappear.To minimize them, you need to drink more water, and also 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 cheeses.You can also make an omelette with 2-4 eggs and fried tomatoes.
Lunch
At lunch you should avoid grains, starchy vegetables, sugar, fruit, milk and yogurt.It is also not recommended to abuse carbohydrates and it is better to limit their intake to 15 grams.For lunch it is better to eat salads, meat or vegetable soup with meatballs without potatoes, pasta 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 dress the 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 include hard-boiled eggs, fish, chicken wings, cucumbers, celery and cheese.