The ketogenic diet, popular in our time, has spread relatively recently, but quickly gained the attention of almost everyone who wants to lose weight. One of the low-carb diets, she gathered a lot of controversy and speculation around herself, but her adherents turned out to be much more. Doubts about the absence of harm to health among those using this diet causes a 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, respectively. Our body is able to adapt to everything, thus, as a result of the rejection of saccharides, it triggers the so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates, and begins to use the already existing fat to maintain normal life. In this he is assisted by the liver, which converts fatty acids into ketones. Ketones, in turn, are "burned" by the body completely, without residue. Despite the seeming stressfulness of the keto diet, it is very gentle on the moral plane, which makes it different from many other low-carb diets, since you will not feel hunger on it, as, for example, on mono diets.
Types of Keto Diet
Above, we described thestandardketo regimen, which includes 20 percent protein, 5 percent carbohydrates, and 75 percent fat in the DV. But besides her, there are others, it remains to choose the one that is convenient for yourself:
Cyclic:It is called cyclic because most of the time you severely limit your carbohydrate intake, but 2 days a week you use carbohydrates to give your body a jolt.
Target:It is suitable for those who play sports. So they eat a certain amount of carbohydrates an 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 go to the first, standard version.
Entering ketosis
To start ketosis, you need to consume no 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 take a more difficult path and start ketosis by fasting for several days, but this is a huge stress for the body, as a result, you are guaranteed to have breakdowns, both nutritional and psychological. Since you will eat a lot of fatty and protein foods on a keto diet, constant thoughts about food will not haunt you.
Stages of entering ketosis
- 12-14 hours after the last meal, the body begins to "burn" the glucose already available.
- for the next two days, glycogen contained in the liver (also called animal starch) is consumed, being processed into glucose, which gives 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 taking energy from fatty acids.
What are nutrients
In any information on the keto diet, you will come across the word "nutrients". Nutrients are nutrients that are divided into macronutrients and micronutrients.
Macronutrients are:
- fatty acids
- carbohydrates (fiber too)
- water
- proteins
Micronutrients are:
- antioxidants
- vitamins
- minerals
Both those and others play an important role in the normal metabolism, which is why supplements in the form of vitamin and mineral complexes are so necessary on a 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". Further, the weight goes away more slowly, but the risk that it will return after the diet is completed is also small, because you get used to go without carbs 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 you need to know about keto?
- One of the "bonuses" of this diet will be the improvement of skin condition, its cleansing.
- Pressure and mental state are stabilized.
- This diet is not recommended for too long because it is not in perfect balance.
- The keto diet is perfectly combined with "intermittent fasting", the result is increased many times, the weight goes away much faster.
- Eating high (over 35%) protein can reduce ketone levels in the body.
Signs of ketosis
- Smell of acetone from bodily secretions and from the mouth.
- Decrease in blood glucose levels.
- When the body enters ketosis, you experience fatigue, drowsiness, weakness, irritation. The head may hurt. Overall, your condition will be similar to the flu. These signs will pass in a few days when the body adapts to new conditions.
- You 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 tract, kidneys, thyroid gland.
Before starting this diet, it is necessary to consult a doctor, and, best of all, get tested.
What is categorically excluded from the keto diet
- Alcohol, coffee (except for armored coffee);
- Anything that contains sugar;
- Starchy vegetables;
- Legumes;
- Bread, any baked goods.
What you can and should eat
Fish, seafood, meat (regardless of its fat content), eggs (including scrambled eggs), meat broths, fatty dairy and sour milk products, vegetables, ham, bacon, nuts, herbs, pates, peanut butter, mushrooms, andso on, except for those foods that are on the list of "harmful" 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, then you can simply stop following it.
Sample menu for a 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: fatty pork chop, green vegetables.
- Dinner: meat broth, with a piece of meat.
Day 3
- Breakfast: cheesecakes 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: avocado toast, cheese.
- Lunch: ham or bacon omelet.
- Dinner: chicken sausages, fermented baked milk, broth.
Day6
- Breakfast: yogurt with nuts, avocado.
- Lunch: fat fish soup with brown rice.
- Dinner: butter toast, boiled eggs.
Day 7
- Breakfast: cheesecakes with sour cream or yogurt.
- Lunch: meat salad.
- Dinner: fish steak, baked vegetables.
If you do not have enough main meals and you 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 much food restriction, but it's best to consult with your doctor before starting it.
Keto Recipes
Keto - cocoa
In a glass of boiling water 2 tablespoons of natural cocoa powder, stir, add a slice of butter.
Keto Roast
Ingredients:
- Pork belly, neck 1. 5 kg
- Bow 1 pc
- 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 spices. Simmer for 1 - 1. 5 hours over low heat
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 butter in a pan with sunflower oil
- Fry bacon in it until golden brown
- Add the tomato and simmer everything together for 2 - 3 minutes
- Breaking the eggs into the pan
Nutritious Keto Breakfast Ready!
Keto Sandwich
Ingredients:
- Light salted salmon 2 - 3 slices
- High fat cheese 2 slices
- Avocado pulp to taste
- Butter 2 - 3 pieces
Preparation:
On a slice of cheese, put butter, avocado and fish on top. Here is such a simple and healthy "sandwich".
Bacon Chicken
Ingredients:
- Raw smoked bacon (slices)
- Chicken thigh fillet
- Butter
- Sunflower oil
- Spices
Preparation:
- Lightly beat the thigh fillet, add spices and a slice of butter to each piece
- Wrap the fillet in a tube, wrap it with bacon on top and fasten it with toothpicks
- Grease the baking dish with sunflower oil, we do not regret 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 much food restriction, but it's best to consult with your doctor before starting it.