Do you want to become slimmer, but don't want to be constantly hungry?Then 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 fat and fatty foods.At that 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 fat contains more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would start eating more carbs to stay full.Therefore, in those periods, words about obesity and diabetes began to be heard en masse.Now it’s clear to you why you shouldn’t give up natural products with a sufficient amount of natural fat in favor of dietary 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 basic principle of this diet is more fat, less carbohydrates.This diet is more strict than, for example, the Atkins diet, where you can eat absolutely any type of fat.It got its name because of 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 there is a lack of them, 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 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 get lean.But those people who train in the gym and want to build muscle mass 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 well, which is why even some experienced athletes lose some of their muscle mass on it.
Basics
In this diet, you not only need to reduce the proportion of all carbohydrates you consume, but also limit your intake of sugar and starches.When you limit foods containing starch and sugar as much as possible, your body's blood sugar levels begin to stabilize and insulin levels drop.Due to this, fat burning is enhanced, and you will often not be left feeling full.When you limit carbohydrate intake, the body begins to switch from glycolysis (the percentage of carbohydrate breakdown) to lipolysis (the percentage of fat breakdown).This happens if the glycogen reserves in the liver and muscles are completely depleted; usually these processes start after 2 days of the diet.
What can you eat?
- Meat products: almost any poultry, beef and even pork.You can also eat chicken skin, but it is advisable that it be domestic chicken that has not been fed feed.
- Seafood: squid, shrimp, as well as herring, salmon or any other fatty fish without breading.
- Eggs: 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 types 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.
- 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 to drink more water and green tea.
What can't you eat?
- Starch: those foods that contain starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: in any form must be excluded (solid and liquid), this 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 unnecessary in any diet or just a healthy diet, so forget about it.
- Beer: This drink contains a lot of quickly absorbed carbohydrates.
- Fruits: Avoid fruits that are rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fats – 65%;Proteins – 30%;Green vegetables – 5
There is one very important rule in the keto diet - the weight of proteins should be equal to the weight of fats.There is practically no difference in weight, but if we look at the caloric content, we have a twofold 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;(carbs - 20/30 grams)
We ended up with approximately 150 grams of proteins and carbohydrates, which need to be eaten over the course of a whole day at the rate of 2000 kcal.By the way, the B/F ratio does not affect the portions in any way, it is only summed up for the whole day.The percentage of protein and fat may vary slightly, but most often favor fat.For example, a diet may consist of 20% protein foods and 75% fat.
To calculate the required number 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 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 is recommended to use it for 1-2 weeks.The first week should go with increased 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 proportion of proteins to 30% and continue to stick to this plan.Exiting 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 actually lose up to 10 kilograms of weight, without tormenting yourself with hunger and counting portions.
What is the difference between low carb and ketone diets?
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 very processes that are associated with ketosis do not occur.And with a keto diet, the body receives a negligible 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 part of them is absorbed in the intestines, and subsequently broken down into simple sugars.Once absorbed, simple sugars increase 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 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 some time, this can provoke a glucose deficiency in the body, which will lead to hunger.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 entails fat accumulation processes.
When consuming low amounts of carbohydrates, blood glucose levels rise gradually and often stabilize, which does not cause large spikes in insulin.This approach allows you to increase the release of fat from fat depots, which enhances 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, you can lead yourself to hypoglycemia, so you also need to reduce the dose of medications.To be as safe as possible, you should consult your personal physician.If you are absolutely healthy, then there is practically no risk of developing hypoglycemia.
Side effects of the keto diet
When you first start following this diet and stop eating sugar and starch, you may experience some side effects as your body reacts to changes in diet.On average, the duration of such a reaction disappears after just a few days.
Popular side effects:
- Lethargy.
- Headaches.
- 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 some 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 taken from non-starchy vegetables and cheese.You can also prepare an omelet with 2-4 eggs and fried tomatoes.
Dinner
At 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 best to limit their intake to 15 grams.It is best to eat salads, meat or vegetable soup 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 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, cucumber, celery and cheese.