The ketogenic diet popular in our time has spread recently, but it quickly caught the attention of almost everyone who wants to lose weight. As one of the low-carb diets, it garnered a lot of controversy and speculation around it, but its followers turned out to be much more. Doubts about the absence of harm to health in those who follow this diet lead to complete or almost complete rejection of carbohydrates, especially fast ones.
The essence of the keto diet
It is based on the elimination of fast and many complex carbohydrates with an emphasis on fat. The scheme for using BJU in this diet is 20-75-5. Our body can adapt to everything and, by rejecting saccharides, triggers what is known as ketosis: a special disease in which the brain no longer receives energy from carbohydrates and uses the existing fat to maintain normal life. He is supported by the liver, which converts fatty acids into ketones. Ketones, on the other hand, are completely "burned" by the body without leaving any residue. Despite the seemingly stressful nature of the keto diet, it is morally very gentle, which sets it apart from many other low-carb diets in that you will not feel hungry for it, such as with mono diets.
Types of the keto diet
Above we described thestandardketo regime, which has 20 percent protein, 5 percent carbohydrates, and 75 percent fat in the DV. But in addition to her there are others, it remains to choose the one that is convenient for you:
Cyclic:It's called cyclic because you limit your carb intake a lot most of the time, but use carbs 2 days a week to give your body a jolt.
Goal:It is suitable for athletes. They eat a certain amount of carbohydrates an hour before training, which they then burn.
Protein:is very suitable for overweight people. It differs from the standard 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 switch to the first standard version.
Entry into ketosis
To get started on ketosis, you don't need to consume more than 20 grams of carbohydrates per day, drink more water, and focus on fats. And it is also necessary to completely eliminate sugar, including sweet fruits. You can go the harder route and start ketosis by fasting for several days. However, this is a tremendous burden on the body. As a result, you are guaranteed to have both nutritional and mental disorders. Because you are eating a lot of fat and protein on a keto diet, constant thoughts about foods will not keep you going.
Stages of entry into ketosis
- 12-14 hours after the last meal, the body begins to "burn" the glucose that is already available.
- During the next two days, the glycogen (also called animal starch) contained in the liver is used up and processed into glucose, which provides energy.
- When there is no more energy source, the body uses proteins and fats.
- finally ketosis itself: "There will be no more carbohydrates" - our body thinks and gets used to obtaining energy from fatty acids.
What are nutrients
You will come across the word "nutrients" in any information about the keto diet. Nutrients are nutrients that are divided into macronutrients and micronutrients.
Macronutrients are:
- fatty acids
- Carbohydrates (including fiber)
- water
- proteins
Micronutrients are:
- Antioxidants
- Vitamins
- Minerals
Both these and others play an important role in normal metabolism, which is why dietary supplements in the form of vitamin and mineral complexes are so necessary for a keto diet.
What you need to know about the keto diet
- The fastest weight loss occurs in the first week - all the water that has accumulated in the body is "drained". Plus, the weight drops more slowly, but the risk of it coming back after you finish the diet is also small as you get used to cutting out carbohydrates and less food without sacrificing healthy daily calories.
- Since the ketogenic diet was originally developed as an aid 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 is the improvement of the skin condition, its cleansing.
- Pressure and state of mind are stabilized.
- This diet is not recommended for too long as it is not in perfect balance.
- The keto diet is perfectly combined with "intermittent fasting", the result is increased many times over, the weight goes away much faster.
- If you eat a lot (over 35%) protein, it can lower the level of ketones in the body.
Signs of ketosis
- Smell of acetone from body secretions and from the mouth.
- lowering blood sugar levels.
- When the body enters ketosis, fatigue, drowsiness, weakness and irritation occur. The head can hurt. Overall, your condition is similar to that of the flu. These signs will pass in a few days as the body adapts to new conditions.
- You stop feeling very hungry.
- Some people have had seizures. To avoid these, you need to buy supplements like sodium and magnesium. And drink more water.
Contraindications to the ketogenic diet
- Pregnancy and breastfeeding.
- Increased cholesterol levels.
- Diseases of the digestive tract, kidneys and thyroid.
Before starting this diet, you need to consult a doctor and, best of all, get tested.
What is categorically excluded from the keto diet
- alcohol, coffee (except armored coffee);
- Anything that contains sugar;
- Starchy vegetables;
- legumes;
- bread, all baked goods.
What you can and should eat
Fish, seafood, meat (regardless of its fat content), eggs (including scrambled eggs), meat broths, fatty milk and sour milk products, vegetables, ham, bacon, nuts, herbs, pies, peanut butter, mushrooms and so on, with the exception of theFoods that are on the "harmful" list for the keto diet. It is very good to consume coconut oil.
In a 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 consume carbohydrates. If this eating plan has become uncomfortable for you or the goal has already been achieved, then you can simply stop following it.
Sample menu for a week
Day 1
- Breakfast: Cheese with a high proportion of fatty, armored coffee.
- Lunch: fried mushrooms, green vegetable salad.
- Dinner: "Man's Caprice" salad.
Day 2
- Breakfast: scrambled eggs and bacon.
- Lunch: fatty pork chop, green vegetables.
- Dinner: meat broth with a piece of meat.
Day 3
- 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: Cream of mushroom soup.
- Dinner: pork steak.
Day 5
- Breakfast: avocado toast, cheese.
- Lunch: ham or bacon omelette.
- Dinner: chicken sausages, fermented baking milk, broth.
Tag6
- Breakfast: yogurt with nuts, avocado.
- Lunch: fatty fish soup with brown rice.
- Dinner: butter toast, boiled eggs.
Day 7
- Breakfast: cheesecake with sour cream or yogurt.
- Lunch: meat salad.
- Dinner: fish steak, baked vegetables.
When you don't have enough main meals and are hungry, you can snack on avocado, a handful of nuts, and ryazhenka.
The keto diet is ideal for those who want to lose weight quickly and without too much food restrictions. However, it is best to consult your doctor before starting this.
Keto recipes
Keto - cocoa
Stir 2 tablespoons of natural cocoa powder in a glass of boiling water, add a slice of butter.
Keto roast
Ingredients:
- Pork belly, neck 1. 5 kg
- sheet 1 pc.
- Sunflower oil 30 ml
- Spices to taste
Preparation:
- Cut the pork into medium-sized pieces and fry it golden brown over high heat
- Cut the onion into half rings and fry with the pork
- Add boiling water so that it does not completely cover the meat. Add spices. Simmer over low heat for 1 - 1. 5 hours
Keto breakfast
Ingredients:
- Eggs 2 - 3 pieces
- Sunflower oil 10 ml
- Butter, small slice
- Raw smoked bacon 3 - 4 slices
- Tomato 1 pc.
Preparation:
- Melt the butter in a pan with sunflower oil
- Fry the bacon in it until golden brown
- Add the tomato and cook everything together for 2 - 3 minutes
- Break the eggs into the pan
Nutritious keto breakfast ready!
Keto sandwich
Ingredients:
- Slightly salted salmon 2 - 3 slices
- High fat cheese 2 slices
- Avocado pulp to taste
- Butter 2 - 3 pieces
Preparation:
Put butter, avocado and fish on a slice of cheese. Here's such a simple and wholesome "sandwich".
Bacon Chicken
Ingredients:
- Raw smoked bacon (slices)
- Chicken leg fillet
- Butter
- sunflower oil
- Spices
Preparation:
- Gently beat the thigh fillet, add spices and a slice of butter to each piece
- Wrap the fillet in a tube, wrap it in bacon and secure it with toothpicks
- Grease the baking dish with sunflower oil, we don't regret the oil
- We put everything on a baking sheet and in the oven for 30 minutes at 180 degrees. With fresh tomatoes and herbs serve
The keto diet is ideal for those who want to lose weight quickly and without too much food restrictions. However, it is best to consult your doctor before starting this.