Do you want to become slimmer, 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 80s and 90s, the entire Western world (especially America) was conquered by the fear of fat and fatty foods.At that time, it was common to abandon regular natural fatty foods in favor of low-fat foods.Products with a very low percentage of fat have filled all the supermarket shelves.The reason 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 stay full.This is why, at that time, talk about obesity and diabetes began to be heard en masse.Now you understand why you should not abandon natural products containing a sufficient amount of natural fats in favor of low-fat dietary products.
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 carbs.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 fat metabolism, after which they are subsequently used as energy, and the process itself is called ketosis.Carbohydrates are usually used for these purposes, but if they are lacking, 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 those who have gained the necessary muscle mass and want to lose weight.But people who train in the gym and want to build muscle mass with this diet, alas, this diet will not suit 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 part of their muscle mass.
The basics
In this diet, you must not only reduce the proportion of all carbohydrates that you consume, but also limit your consumption of sugar and starchy foods.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.As a result, fat burning is enhanced and you will often not feel full.When you limit your carbohydrate intake, the body begins to shift from glycolysis (the percentage of carbohydrates broken down) to lipolysis (the percentage of fats broken down).This occurs if glycogen stores in the liver and muscles are completely depleted;usually these processes begin after 2 days of dieting.
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 be domestic chicken that has not been fed any food.
- 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 to 6 fatty acids in your diet.
- Vegetables: You can eat all types of green vegetables and aromatic herbs (cabbage, lettuce, asparagus).
- Milk: sour cream, butter, 40% cream, and full-fat cheeses.
- Nut: They are 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 with 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: in whatever form must be excluded (solid and liquid), it 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 quickly absorbed carbohydrates.
- Fruits: Avoid fruits high in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fats – 65%;Protein – 30%;Green vegetables – 5
There is a very important rule in the keto diet: the weight of protein should equal the weight of fat.There is practically no difference in weight, but if we look at the caloric content, we have a double superiority in favor of fats (fats-9 kcal, proteins-4 kcal), in fact, this is the principle of this diet.Let's say you need to eat 2000 kcal per day, we get:
1,300 kcal/145 grams of fat;600 kcal/150 grams - protein;(carbohydrates - 20/30 grams)
We end up with around 150 grams of proteins and carbohydrates, which must be consumed over an entire day at a rate of 2000 kcal.Besides, the B/F ratio does not affect the portions in any way, it is only summarized for the whole day.The percentage of protein and fat can vary slightly, but most often favors fat.For example, a diet may consist of 20% protein foods and 75% fat.
To calculate the required number of calories yourself, use the calculator.Remember that to lose weight you need to create a calorie deficit, so spend 300-500 kcal.more than what you eat.
How to follow the keto diet correctly?
The diet itself can last anywhere 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 an increase in protein portions (up to 45%) so that the body does not experience significant stress, as it must gradually adapt to the use of fats.In the second week, you can reduce the protein proportion to 30% and continue to stick to this plan.Exiting the keto diet must be gradual, that is, increasing the proportion of carbohydrates up to 30 grams per day maximum.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 diets and keto diets?
A low-carb diet can contain carbs, 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 associated with ketosis do not occur.And with a keto diet, the body receives a negligible amount of carbohydrates (if at all in the diet), and it is simply forced to work on fats.
How does this work?
When you eat a lot of carbohydrates, only a certain portion of them is absorbed in the intestines and then broken down into simple sugars.Once absorbed, simple sugars increase blood sugar, which triggers insulin secretion.This hormone is able to improve the synthesis not only of proteins, but also of fats, therefore it is directly related to fat accumulation.
Insulin is produced in the pancreas intrasecretory.When insulin is high, it can inhibit fat burning and also store excess nutrients in fat cells.After a while, this can cause a deficiency of glucose 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 involves fat accumulation processes.
When consuming low amounts of carbohydrates, blood sugar levels gradually rise and often stabilize, which does not cause large insulin spikes.This approach allows you to increase the release of fat from fatty deposits, which improves fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar more often once you start this diet.By following this diet and limiting yourself to carbohydrates as much as possible, you reduce the need for glucose-lowering medications.If you use the same dose of insulin as before the diet, it can lead to hypoglycemia, so you should also reduce the dose of medications.To be as safe as possible, you should consult your personal physician.If you are completely healthy, there is virtually no risk of developing hypoglycemia.
Side effects of the keto diet
When you start following this diet and stop eating sugar and starchy foods, you may experience some side effects as your body responds to the diet changes.On average, the duration of such a reaction disappears after just a few days.
Popular side effects:
- Lethargy.
- Headaches.
- Heaviness.
- Erethism.
- Increased heart rate.
Once the body adapts, the side effects disappear.To minimize them, you need to drink more water and also add 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 come from non-starchy vegetables and cheese.You can also prepare an omelette with 2 to 4 eggs and fried tomatoes.
Lunch
At lunch, avoid cereals, starchy foods, sugar, fruits, as well as milk and yogurt.It is also not recommended to overuse carbohydrates, and it is better to limit their consumption to 15 grams.It is better 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 oil 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.