Do you want to be slimmer, but you don't want to be hungry all the time?Then focus on the keto diet!With this diet, you can lose weight quickly without counting calories or portions.
In the 80s and 90s, the whole Western world (especially America) was conquered by the fear of fatty and greasy food.At that time, it was popular to give up the usual naturally fatty foods and prefer low-fat foods.Products with a very low fat percentage have filled all the supermarket shelves.This is because 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.That's why words about obesity and diabetes began to be heard in those times.Now it is clear to you why you should not give up natural products that contain a sufficient amount of natural fat in favor of low-fat ones.
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 main 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 substances called ketones - substances formed during the metabolism of fats, after which they are used as energy, and the process itself is called ketosis.Usually carbohydrates are used for such purposes, but if they are lacking, the body finds a solution and turns to fats, which become the main source of energy.
Who is the keto diet suitable for?
The keto diet is very suitable for those who want to lose weight quickly, as well as those who want to gain the necessary muscle mass and lose weight.But for people who work out in the gym and want to build muscle using this diet, unfortunately this diet is not for you.The ketonic diet is a very delicate and complex process, where you need to be able to listen to your body well, so even some experienced athletes lose some of their muscle mass.
Basics
In this diet, it is necessary not only to reduce the proportion of all carbohydrates that you consume, but also to limit the intake of sugar and starch.When you limit starchy and sugary foods as much as possible, your body's blood sugar levels begin to stabilize and insulin levels drop.Thanks to this, fat burning is enhanced and you will not feel full most of the time.When you restrict your carbohydrate intake, the body starts 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 begin 2 days after the diet.
What can you eat?
- Meat products: almost any poultry, beef and even pork.You can also eat chicken skin, but it is recommended that it is free-range chicken.
- Seafood: squid, shrimp, as well as herring, salmon or any other oily fish without breading.
- Egg: Egg can be used in any prepared form.
- Healthy fats: Use olive or vegetable oil when cooking.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, cream 40% and fatty cheeses.
- nuts: These can often be found in diets, and the keto diet is no exception.
- Berry: Berries are very useful for the whole body, so they can be consumed in certain quantities.
Try to choose foods with a carbohydrate percentage of no more than 6%.
Also try to drink more water and green tea.
What can't you eat?
- starch: foods 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, candies, ice cream and similar popular products on store shelves - all this should be excluded from the diet.
- margarine: This product is unnecessary in any diet or just a healthy diet, so forget it.
- Beer: This drink contains carbohydrates that are absorbed very quickly.
- Fruits: Avoid fruits rich in sugar (grapes, mangoes, tangerines).
How much do you need to eat?
fats - 65%;proteins - 30%;Green vegetables - 5
There is a very important rule in the keto diet - the weight of proteins should be equal to the weight of fats.In terms of weight, there is practically no difference, but if we look at the caloric content, we have a double advantage in favor of fats (fat-9 kcal, protein-4 kcal), in fact, this is the principle of the diet.Suppose 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 about 150 grams of protein and carbohydrates, for the whole day you need to eat 2000 kcal.By the way, the B / F ratio does not affect the parts in any way, it is only summed up for the whole day.The percentage of protein and fat can vary slightly, but most often it favors fat.For example, a diet may consist of 20% protein foods and 75% fat.
Use the calculator to calculate the right amount of calories for yourself.Remember that you need to create a caloric deficit to lose weight, 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 (depending on your goals).But it is recommended to use it for 1-2 weeks first.The first week should go with increased portions of protein (up to 45%) so that the body does not experience great stress, as it must gradually adapt to the use of fats.In the second week, you can reduce the proportion of proteins to 30% and continue to stick to this plan.Exiting 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, without starving yourself and without counting portions, you can actually lose up to 10 kilograms.
What is the difference between low carb and keto diets?
A low-carb diet 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 constant work on fats, because the processes associated with ketosis do not occur.With a keto diet, the body receives a small amount of carbohydrates (or none in the diet) and is forced to work only on fats.
How does this 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 enhance the synthesis of not only proteins, but also fats, so it is directly related to the accumulation of fats.
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 lead to a lack of glucose in the body, which leads to hunger.As a result of these processes, the brain sends signals and a person tries to saturate his body with food as soon as possible.This is a stable cycle that includes fat accumulation processes.
When consuming a small amount of carbohydrates, the level of glucose in the blood rises gradually and often stabilizes, which does not cause large jumps in insulin.This approach allows you to increase the release of fat from fat stores, which increases fat burning.
Diabetic patients
If you have diabetes, you will need to check your blood sugar levels more often after starting 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 lead to hypoglycemia, so you need to reduce the dose of drugs.To be as safe as possible, you should consult your personal physician.If you are completely healthy, there is practically no risk of developing hypoglycemia.
Keto diet side effects
When you first start following this diet and stop eating sugar and starches, you may experience some side effects as your body reacts to the dietary changes.On average, the duration of such a reaction disappears after only a few days.
Popular side effects:
- Lethargy.
- Headaches.
- Weight.
- Heretism.
- Increased heart rate.
Side effects disappear after the body adapts.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 cheese.You can also make an omelette with 2-4 eggs and fried tomatoes.
Lunch
During lunch, you should avoid grains, starchy vegetables, sugar, fruits, as well as milk and yogurt.It is also not recommended to abuse carbohydrates and it is good to limit their intake to 15 grams.For lunch, it is good to eat vegetable soup with salad, meat or 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 the salad with vegetable or olive oil.
Snacks
Your snacks should contain no more than 5 grams of carbohydrates and should contain protein and fat.These can include hard-boiled eggs, fish, chicken wings, cucumbers, celery and cheese.