The ketogenic diet, popular in our time, has spread relatively recently, but has quickly gained the attention of almost anyone who wants to lose weight. One of the low-carb diets, it garnered a lot of controversy and speculation about itself, but its adherents turned out to be much more. Doubts about the absence of damage to health among those who use this diet cause a total or almost total rejection of carbohydrates, especially fast ones.
The essence of the keto diet
It is based on the elimination of many complex carbohydrates and fast, with an emphasis on fat. The pattern for using BJU in this diet is 20-75-5 respectively. Our body is able to adapt to everything, therefore, following the rejection of saccharides, the so-called ketosis is triggered: a particular condition in which the brain stops receiving energy from carbohydrates, and begins to use the already existing fat to maintaina normal life. In this it is assisted by the liver, which converts fatty acids into ketones. The ketones, in turn, are "burned" by the body completely, leaving no residue. Despite the apparent stressfulness of the keto diet, it is very morally sensitive, which makes it different from many other low-carb diets, since you won't feel hungry, such as mono diets.
Keto Diet Types
Above, we described the standardketo regimen, which includes 20% protein, 5% carbohydrate and 75% fat in the DV. But besides her, there are others, it remains to choose the one that is convenient for you:
Cyclic:It's called cyclic because most of the time you severely limit your carbohydrate intake, but 2 days a week you use them to give your body a shock.
Target:It is suitable for those who play sports. So they eat a certain amount of carbohydrates one hour before training, which they then burn.
Protein:is very suitable for those who are overweight. It differs from the standard one in that it is slightly higher than the amount of protein in the daily menu. As soon as the weight drops to a more or less normal level, you should upgrade to the first standard version.
Entering ketosis
To start ketosis, you don't need to consume more than 20 grams of carbohydrates per day, drink more water and focus on fat. And it is also necessary to completely eliminate sugar, including sweet fruits. You can take a harder path and start ketosis by fasting for several days, but this is a huge stress on the body, as a result, you are guaranteed to have breakdowns, both nutritional and psychological. Since you will be eating a lot of fatty and protein foods on a keto diet, constant thoughts about food won't haunt you.
Stages of ketosis insertion
- 12-14 hours after the last meal, the body begins to "burn" the glucose already available.
- for the next two days, the glycogen contained in the liver (also called animal starch) is consumed, transformed into glucose, which provides energy.
- when there is no longer any source of energy, the body uses proteins and fats.
- finally, ketosis itself: "there will be no more carbohydrates" - our body thinks and gets used to getting energy from fatty acids.
What are nutrients
In any information on the keto diet, you will find the word "nutrients". Nutrients are nutrients broken down into macronutrients and micronutrients.
The macronutrients are:
- fatty acids
- carbohydrates (also fiber)
- water
- proteins
The micronutrients are:
- antioxidants
- vitamins
- minerals
Both those and others play an important role in normal metabolism, so supplements in the form of vitamin and mineral complexes are so necessary in the keto diet.
What you need to know about the keto diet
- The fastest weight loss occurs in the first week: all the water accumulated in the body is "drained". In addition, the weight disappears more slowly, but the risk of it returning after the diet is completed is also low, because you get used to going without carbohydrates and less food, without sacrificing healthy daily calories.
- Since the ketogenic diet was originally developed as an auxiliary measure in the treatment of various diseases, it does not harm the body, but, like any diet, it has contraindications.
What do you need to know about keto?
- One of the "bonuses" of this diet will be the improvement of the condition of the skin, its cleansing.
- The pressure and mental state are stabilized.
- This diet is not recommended for too long because it is not in perfect balance.
- The keto diet perfectly combines with "intermittent fasting", the result increases many times, the weight disappears much faster.
- Eating high protein (over 35%) can reduce ketone levels in the body.
Signs of ketosis
- Odor of acetone from body secretions and mouth.
- Decrease in blood glucose levels.
- When the body goes into ketosis, you experience fatigue, sleepiness, weakness, irritation. The head might hurt. Overall, your condition will be similar to the flu. These signs will pass in a few days as the body adjusts to the new conditions.
- Stop feeling very hungry.
- Some people have had seizures, to avoid them you need to buy supplements such as sodium, magnesium. And drink more water.
Contraindications to the ketogenic diet
- Pregnancy and lactation.
- Elevated cholesterol levels.
- Diseases of the digestive system, kidneys, thyroid.
Before starting this diet, you need to consult a doctor and, most importantly, get tested.
What is categorically excluded from the keto diet
- Alcohol, coffee (except armored coffee);
- Anything that contains sugar;
- Starchy vegetables;
- Legumes;
- Bread, any baked product.
What you can and should eat
Fish, seafood, meat (regardless of fat content), eggs (including scrambled eggs), meat broths, fatty dairy and sour-milk products, vegetables, ham, bacon, nuts, herbs, pate, peanut butter, mushrooms and so on, with the exception of those foods that are on the list of "bad" for the keto diet. It is very good to consume coconut oil.
In one month of this diet, you can lose about 5-8 kilograms, some manage to get rid of more fat and water.
How to get out of ketosis
To get out of ketosis, it is enough to eat carbohydrate foods, if this meal plan has become uncomfortable for you, or the goal has already been achieved, you can simply stop following it.
Sample menu for one week
Day 1
- Breakfast: cheese with a high percentage of fat, armored coffee.
- Lunch: fried mushrooms, green vegetable salad.
- Dinner: "Man's Caprice" salad.
Day 2
- Breakfast: scrambled eggs and bacon.
- Lunch: Fat pork chop, green vegetables.
- Dinner: meat broth, with a piece of meat.
3rd day
- Breakfast: cheesecake with sour cream.
- Lunch: fried fish, rice.
- Dinner: baked vegetables, fried bacon.
Day 4
- Breakfast: toast with butter and salmon, armored coffee.
- Lunch: mushroom cream soup.
- Dinner: pork steak.
Day 5
- Breakfast: toast with avocado, cheese.
- Lunch: Ham or bacon omelette.
- Dinner: chicken sausages, fermented cooked milk, broth.
Day6
- Breakfast: yogurt with nuts, avocado.
- Lunch: oily fish soup with brown rice.
- Dinner: toast with butter, hard-boiled eggs.
Day 7
- Breakfast: cheesecake with sour cream or yogurt.
- Lunch: meat salad.
- Dinner: fish steak, baked vegetables.
If you don't have enough main meals and are hungry, you can eat avocado, a handful of nuts and ryazhenka as a snack.
The keto diet is great for those who want to lose weight quickly and without too many dietary restrictions, but it is best to consult your doctor before starting it.
Keto Recipes
Keto - cocoa
In a glass of boiling water 2 tablespoons of natural cocoa powder, mix, add a slice of butter.
Keto Roast
Ingredients:
- Pork belly, neck 1. 5 kg
- Bow 1 piece
- Sunflower oil 30 ml
- Spices to taste
Preparation:
- Cut the pork into medium-sized pieces, fry until golden brown over high heat
- Cut the onion into half rings and fry with the pork
- Top up with boiling water so that it does not completely cover the meat. Add the spices. Simmer for 1 - 1. 5 hours on low heat
Keto breakfast
Ingredients:
- Eggs 2 - 3 pieces
- Sunflower oil 10 ml
- Butter, small slice
- Raw smoked bacon 3 - 4 slices
- Tomato 1 piece
Preparation:
- Melt the butter in a pan with sunflower oil
- Fry the bacon until golden brown
- Add the tomato and simmer for 2 - 3 minutes
- Break the eggs into the pan
Nutritious Keto breakfast ready!
Keto Sandwich
Ingredients:
- Lightly salted salmon 2 - 3 slices
- 2 slices high fat cheese
- Avocado pulp to taste
- Butter 2 - 3 pieces
Preparation:
On a slice of cheese, put butter, avocado and fish on it. Here is such a simple and healthy "sandwich".
Chicken with bacon
Ingredients:
- Raw smoked bacon (slices)
- Chicken leg fillet
- Butter
- Sunflower oil
- Spices
Preparation:
- Lightly beat the fillet of leg, add spices and a slice of butter to each piece
- We wrap the fillets in a tube, wrap the top with bacon and fix with toothpicks
- Grease the baking tray with sunflower oil, we don't mind the oil
- We put everything on a baking sheet and in the oven for 30 minutes at 180 degrees. Serve with fresh tomatoes and herbs
The keto diet is great for those who want to lose weight quickly and without too many dietary restrictions, but it is best to consult your doctor before starting it.