Do you want to be slimmer, but don't want to feel hungry all the time?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 fatty and fatty foods.At that time, it was very popular to abandon naturally fatty foods and choose low-fat foods.Products with a very low percentage of fat have filled all supermarket shelves.The reason behind this is that fat contains more calories than carbohydrates.But what people don't know is that if they reduce their fat consumption, they will start consuming more carbohydrates to stay full.Therefore, during these times, words about obesity and diabetes began to be heard en masse.Now it is clear to you why you should not abandon natural products with a sufficient amount of natural fat in favor of low-fat food products.
What is the keto (ketone) diet?
The keto diet is a diet that limits carbohydrate intake and increases fat and protein in food.The basic principle of this diet is more fat, less carbohydrates.This diet is more restrictive than, for example, the Atkins diet, where you can eat all types of fat.It got its name because of the so-called ketones - bodies that are formed during fat metabolism, after which they are used as energy, and the process itself is called ketosis.Usually carbohydrates are used for such purposes, but if there is a shortage of them, the body looks for a solution and uses fats, which become the main source of energy.
Who is the keto diet suitable for?
The keto diet is perfect for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to become thin.However, for people who train in the gym and want to build muscle mass using this diet, unfortunately this diet is not suitable for 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 starch.When you limit foods containing starch and sugar as much as possible, your body's blood sugar levels begin to stabilize and insulin levels fall.Therefore, fat burning increases, and you often do not feel full.When you limit your carbohydrate intake, the body begins to switch from glycolysis (percentage of carbohydrate breakdown) to lipolysis (percentage of fat breakdown).This occurs when glycogen stores in the liver and muscles are completely depleted;usually this process begins after 2 days of dieting.
What can you eat?
- Meat products: almost all poultry, beef, and even pork.Chicken skin can also be eaten, but preferably free-range chicken that has not been fed.
- seafood: squid, shrimp, as well as herring, salmon or other fatty fish without seasoning.
- 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.
- Vegetables: You can eat all kinds of green vegetables and herbs (cabbage, lettuce, asparagus).
- Milk: sour cream, butter, 40% cream and fatty cheeses.
- Crazy: This is often 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: foods containing starch (bread, rice, pasta, potatoes) should be eliminated 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 not necessary in any diet or just a healthy diet, so forget about it.
- Beer: This drink contains a lot of carbohydrates which are quickly absorbed.
- Fruits: Avoid fruits rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fat – 65%;Proteins – 30%;Green vegetables – 5
There is one 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 body weight, but if you look at the calorie content, we have a double advantage over fat (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;(carbohydrates - 20/30 grams)
We get about 150 grams of protein and carbohydrates, which need to be eaten throughout the day at the rate of 2000 kcal.By the way, the B/F ratio doesn't affect the portions at all, it just adds up throughout the day.The percentage of protein and fat may vary slightly, but most often favors fat.For example, a diet might consist of 20% protein foods and 75% fat.
To calculate the number of calories needed 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 follow the keto diet correctly?
The diet itself can last from 1 week to 1-2 months (according to your goals).But initially it is recommended to use it for 1-2 weeks.The first week it is best to give a larger portion of protein (up to 45%) so that the body does not experience severe stress, because it has to adapt gradually to the use of fat.In the second week, you can reduce the protein proportion by 30% and continue following this plan.Exiting the ketone diet should be done gradually, namely increasing the proportion of carbohydrates by 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?
Low-carb diets may contain carbohydrates, usually more than 60 (grams), which are unacceptable for a keto diet.With such a large amount of carbohydrates, the body cannot continue to consume fat, because the processes associated with ketosis do not occur.And with the keto diet, the body receives negligible amounts of carbohydrates (or none at all in food), and the body is forced to consume fat.
How does it work?
If you consume a lot of carbohydrates, only a certain portion is absorbed in the intestines, and is then broken down into simple sugars.Once absorbed, simple sugars increase blood glucose levels, which triggers insulin secretion.This hormone is able to increase the synthesis of not only protein, but also fat, so it is directly related to fat accumulation.
Insulin is produced in the pancreas intrasecretory.When insulin increases, it can inhibit fat burning and also store excess nutrients in fat cells.Over time, this can trigger a lack of glucose in the body which leads to feelings of hunger.As a result of this process, the brain sends signals and a person tries to saturate his body with food as quickly as possible.This is a constant cycle that requires a process of fat accumulation.
When consuming low amounts of carbohydrates, blood glucose levels increase gradually and often stabilize, which does not cause large insulin spikes.This approach allows you to increase the release of fat from fat depots, which increases fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar levels more frequently after starting this diet.By adopting this diet and limiting yourself to carbohydrates as much as possible, you reduce the need for hypoglycemic medications.If you use the same dose of insulin as before the diet, you can cause hypoglycemia, so you also need to reduce the dose of the drug.To be as safe as possible, you should consult your personal doctor.If you are completely healthy, then the risk of developing hypoglycemia is practically non-existent.
Side effects of the keto diet
When you first follow this diet and stop consuming sugar and starch, you may experience some side effects as your body reacts to the change in diet.On average, the duration of the reaction disappears after just a few days.
Popular side effects:
- Lethargy.
- Headache.
- Heavy.
- Erethism.
- Increased heart rate.
Once the body adapts, the side effects disappear.To minimize it, 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 consume 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.
Have lunch
At lunch, it's best to avoid grains, starchy vegetables, sugar, fruit, and 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 salad, 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 salads with vegetable or olive oil.
Snack
Your snack should contain no more than 5 grams of carbohydrates and should consist of protein and fat.These include boiled eggs, fish, chicken wings, cucumber, celery and cheese.