The ketogenic keto diet is a low-carb diet that is high in fat and moderate in protein.Due to the low carbohydrate content of the daily menu, the body converts lipids into fatty acids and ketone bodies.
The latter enter the brain and serve as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.Even though the main products of the keto diet are fish, red meat, poultry, cheeses and cottage cheese, the diet is moderately expensive.
The essence of the keto diet
The keto diet is the most effective way to burn fat for women.The diet does not burden the body by trying to accumulate fat cells.The ketogenic diet simply restructures the functioning of metabolic processes.
In this diet, carbohydrates are reduced as much as possible, so the body has to change its metabolism so that the energy needed for life can be extracted from fat cells.The latter produce ketone bodies (the process is ketosis), which become the main fuel source for the nervous system and brain.
This was the basis for the second name of the diet - ketone.Such processes occur when the daily carbohydrate intake is less than 100 g.
A diet diet requires compliance with the following rules:
- Be prepared that at the beginning of the diet, you will lose weight quickly because of water, not fat.Splitting takes longer, so don't rush to give up halfway through;
- The most important rule is to drink more water.Ignoring this point in the diet can lead to dehydration, which has extremely negative consequences.Always carry a small bottle with you when drying;
- A positive aspect of the keto diet is that alcohol is allowed.You can drink drinks with a minimum sugar content in moderation: brandy, whiskey, rum and so on;
- Fats cannot be excluded.Since the intake of carbohydrates is limited, an alternative source of energy must be present.There are no restrictions on fats in the ketogenic diet, you can eat steak, fried chicken or fish, but try to eat those found in oil, avocado, olives and seeds.
Types of ketogenic diet
There are several types of diets:
- Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost completely;
- Goal– consuming a small amount of carbohydrates after training to replace glycogen and increase the efficiency of the training process;
- Cyclic– adding carbohydrates to the diet as needed.This usually happens intuitively when the body is exhausted.The cyclical keto diet is based on the scheme of "5 days of eating according to the rules of the keto diet - 2 days of high-carbohydrate nutrition, or carbohydrate loading".
Benefits of the keto diet
The ketogenic diet has many positive aspects:
- It helps people with epilepsy.A keto diet leads to ketosis - an increase in the level of ketone bodies in the body, which reduces seizures in epileptic patients;
- Reduces the risk of cancer;
- It helps to get rid of acne.If the rash is caused by high blood sugar, the keto diet will help clear the skin;
- It protects the brain.Thanks to the study, scientists learned that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease, and other neurological and mental diseases;
- You can eat your favorite foods without counting calories or limiting your time;
The keto diet is often referred to as the Meryl Streep diet.This is not because the famous actress became the founder of this weight loss method.He played one of the main roles in the movie Do No Harm.
Differences from all other protein diets for weight loss
The basic principle of all protein diets is low-carbohydrate "protein" nutrition.The basic principle of the keto diet is a high-fat diet.The point of a protein diet is to force the body to extract as many calories as possible from protein.The keto diet is all about doing the same thing, only with fat.
"Kremlin", the Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of full-fat dairy products, nuts, and vegetable fats (fatty sauces made from avocados, nuts, and vegetable oils).
Choosing the diet menu is the next step after getting to know each other
- Breakfast can contain no more than 15 g of carbohydrates.You can get them from non-starchy foods like cheese or vegetables.Breakfast consists of scrambled eggs or an omelet with 3-4 eggs, possibly with fried tomatoes, a protein shake, toast and cheese.The price of such a breakfast is 550-600 Kcal;
- Never choose cereals, sugar, starchy vegetables, milk, yogurt or fruit for lunch.Carbohydrates should be limited if possible, the permissible value is 15 g.For lunch, meat and salads are ideal;decent soup with meatballs but no potatoes or pasta.Lunch option: Brown rice with chicken breast and cheese.Lunch takes 350-400 Kcal;
- For dinner, you can choose a combination of meat and green vegetables.Vegetable fats will be useful in this meal.For salad dressing, they can be taken from nuts or vegetable oils.Dinner example: baked salmon or trout in foil and salad.The calorie content of one meal is about 300;
- Don't forget snacks in the form of an afternoon snack or a second dinner.Under these, you cannot exceed the 5 g carbohydrate limit.Types of snacks: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.
This menu is not the only one suitable for the keto diet.But in his example you can see the ratio of proteins, carbohydrates and fats.Knowing the list of products, you can create a varied and healthy diet every day.
Do you have to count calories on the keto diet?
You need to count calories and take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.
During the first 7 days of the keto diet, it is important to consume a 50/50 ratio of proteins and fats, as your body has not yet transitioned to breaking down its own fats and will actively produce glucose from protein, i.e. from the muscles.In order to preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.
Pay attention to the ratio of proteins and fats in your diet.
Starting from the second week of the diet, the amount of fat increases to 65-75%.They make up 20-30% of proteins, about 5% are carbohydrates.By understanding these numbers, you can balance nutrients by reducing carbs to zero and increasing the percentage of fat.
During the keto diet, it is important to increase the amount of fat in the diet so that the body uses fat as its main source of energy.
Keto diet: duration, stages, adaptation
Sometimes you hear that the keto diet is a regular low-carb diet.In fact, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.
You should not expect a significant loss of body fat in the first week, since at this time the body has not yet adapted to the new regime and will continue to process the remaining carbohydrate reserves.
The phases of body transformation look like this:
- First of all.The last carbohydrate lasts until 12 hours after a meal.At this stage, the body will completely use up its existing glucose reserves;
- Second.It lasts 24-48 hours.At this time, the body uses glycogen reserves in the liver and muscles;
- Third.The beginning of the metabolic rearrangement.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those in muscle mass;
- Fourth.It starts on the 7th day.The body adapts to the lack of carbohydrates and switches to a ketogenic state, abandoning proteins as an energy source.
In addition to the listed stages, there is one more - the right way out of the keto diet.You can't immediately switch to a nutritious, high-carbohydrate diet.The body has to adapt again, but this time it has to switch to glycolysis.For this, carbohydrates must be introduced gradually, increasing their quantity by a maximum of 30 grams per day.
Keto Diet Meal Plan
Although you already know that the keto diet is a low-carb meal plan, there is still a lot to learn about how to stick to this meal plan and get results without fail.Regardless of which version of the keto diet a woman chooses, she should be able to create an independent menu.
First you need to calculate your daily calorie intake.It depends on what exactly the woman's goal is - to burn fat or increase muscle mass.To do the calculation, you can use the example of a woman weighing 75 kg.Its daily calorie content is 2000 kcal.
You should get 2g of protein per kilogram of lean muscle mass per day.Let's calculate the amount of protein he should get during the day: 75 * 2 = 150 g.
If a woman does not know the number of kilocalories she needs per day, she can use the Mifflin-Geor formula:
- (10*weight (kg)) + (6.25*height (cm)) – (5*age (years)) – 161.
- (70+70)+(6.25*165)-(5*25)-161= 700+1031.250-125-16=1445 – daily calorie content for a woman.
Rules for achieving ketosis
Follow these guidelines to get into ketosis:
- Avoid snacks as they cause insulin spikes;
- Add sports activities.You don't need to stress yourself out much;it is enough to devote 20-30 minutes a day to light physical activity.This helps you lose weight more effectively;
- Don't worry about eating fat, as it is the main source of energy on the keto diet;
- Reduce the amount of protein intake - adjust the amount to about 1.4-1.7 g / 1 kg.your weight;
- Limit your carbohydrate intake – reduce your intake to 35-50g (approx. 20g of net carbs);
- You can try fasting to increase your ketone levels.Make sure your body can handle it;
- Drink a lot of water - the amount of fluid consumed can reach 3-4 liters per day.
Signs of ketosis:
- Decreased appetite;
- Increased energy, increased strength and vigor, improved mood;
- Possible smell of acetone from the body and urine, from the mouth;
- The presence of ketones in the urine (checked with special test strips).
What you need to do on the keto diet:
- Drink plenty of clean still water, 30 ml.1 per kg.weight.If you don't know how to drink water (and it really is a habit and an acquired skill), install an app on your phone that will definitely remind you;
- Eat fiber-rich green vegetables.
List of recommended foods
Nutritionists highlight a huge list of products from which you can use a low-carb keto diet.You can print this list and pin it above the dining room table.
Allowed foods are:
- Fruits– allows the consumption of unsweetened apples, grapefruit, oranges;
- Nuts– also suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- Egg– a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
- Fish– another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna balances the diet;
- Meat– the main source of protein and vitamins.We prefer poultry, beef, rabbit and pork;
- Vegetables– a healthy and low-calorie, fiber-rich product.However, their quantity should be limited, as some vegetables contain too many carbohydrates.We prefer: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
- Seafood– is not only rich in protein, but also in nutrients.Mussels, squid, crab, shrimp and oysters are well absorbed by the body;
- Low-fat fermented milk products– rich in calcium, vitamins and minerals (cottage cheese, cheese, yoghurt, skimmed milk and kefir).
The main advantage of the diet is the natural correction of the metabolism, thanks to which you lose the extra kilos, but without stressing your body.
The keto diet is great for those who want to lose weight quickly, as well as those who want to gain muscle mass and slim down.
What can you drink
Ideal drinks for the keto diet:
- Coffee without sugar;
- green or black tea;
- Clean water.
Keto drinks include unsweetened lattes, wine, and coconut water.
Forbidden foods
List of foods strictly prohibited during the keto diet:
- sugar;
- Bakery goods (bread, loaves);
- carbonated beverages;
- Sweet fruits (bananas, grapes, mangoes, persimmons);
- High-carbohydrate vegetables (potatoes, sweet potatoes, corn, parsley, onions, garlic);
- Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
- Patisserie (cake, chocolate, marshmallows, waffles).
The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.
The main ingredients of the keto diet are fish, meat, dairy products and seafood.
Sweeteners for the Ketogenic Diet
Direct sugar substitutes have no effect on blood sugar levels, but can negatively affect weight and contribute to cravings for sweet foods.
Some of the most harmful sweeteners are:
- maple syrup;
- Honey;
- Concentrated fruit juice;
- fructose;
- Agave syrup.
They are high in calories, and in terms of their harmful properties (weight gain, risk of insulin resistance, effect on the liver and kidneys) they are the same as white sugar.
Rules for following the keto diet
The ketogenic diet doesn't have very strict rules;it can hardly be classified as a rigid method.And yet, in order to achieve maximum results without harming your health, you need to listen to the recommendations of specialists:
- Have dinner no later than 4 hours before going to bed;
- Don't get carried away no matter how much you like the result.The recommended duration is one week.For a month, only the most desperate can decide, who need to thoroughly fix their figure and lose an impressive amount of kilograms;
- Drink at least one and a half to two liters of water a day;
- Do sports.This speeds up the process of losing weight;
- 30-50 g of carbohydrates are allowed in the diet per day;
- Cooking, steaming, grilling, baking and steaming are allowed.No baking;
- Fight hunger smartly.Smother it with nuts or fruit;
- The women's menu will have a lower daily calorie content and contain a lot of berries, nuts, fruits and vegetables.Men's diet should be more caloric and eat fish and meat instead of plant foods;
- Follow the split diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintenance of results after quitting;
- Pay attention to the calorie content of the food.You have to spend much more than you consume.
The keto diet (also known as ketogenic) is a nutritional system originally intended for children with epilepsy.In 1921, endocrinologist R. Woodite discovered for the first time that the liver produces ketone bodies with a low-carbohydrate and low-fat diet.
In the same year, the therapist R. Wilder called this diet the keto diet and began to use it to treat epilepsy in situations where taking drugs did not bring results.
Warnings and contraindications
The keto diet can cause a dangerous consequence for the body - keto acidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to coma.Ketoacidosis is accompanied by the appearance of the smell of acetone from the dieter's body, urine and sweat.In this case, it is necessary to drink a lot of clean water to remove fat breakdown products from the body.
Compliance with this is contraindicated:
- Patients with diabetes;
- patients with diseases of the digestive system, cardiovascular system, urinary system;
- Children under the age of 18;
- Lactating women;
- Pregnant.
The diet is difficult for men, although it allows them to emphasize all the muscle definition.Physical work is based on the consumption of glucose by the muscles, which is eliminated by the keto diet.A man may experience severe weakness.
Negative symptoms make the diet unacceptable for people doing mental work.It will be difficult for them to concentrate even on their usual activities.
This is caused by a sudden drop in blood sugar, while the amount of insulin remains the same.The need to replace glucose reserves is not sufficient, the body is forced to use glycogen reserves.At the same time, the brain and muscles are clearly missing from the main source of energy.Lethargy and apathy resolve as you adjust to increased ketone levels and decreased glucose levels.
Recipes for the keto diet
You can come up with many foods that will be delicious and help you stay in ketosis.We show you some interesting recipes.
Chicken casserole with feta cheese and olives in pesto sauce
Your taste buds will thank you.
For 4 servings you will need:
- Chicken fillet - 680 g;
- Olive oil (for frying) - 60 g;
- Pesto sauce - 85 g;
- Cream - 1.5 cups;
- Pickled olives - 8 tablespoons.l.;
- Feta cheese - 230 g;
- Garlic - 1 clove;
- Pepper - to taste;
- Salt - to taste.
To serve:
- Greens - 480 g;
- Olive oil - 4 tablespoons.l.;
- Ground black pepper - to taste;
- Sea salt - to taste.
Preparation:
- Preheat the oven to 200 degrees;
- Cut the fillet into pieces.Add salt and pepper to taste, fry until golden brown;
- Combine pesto and cream in a bowl;
- Place the fried chicken pieces together with the olives, feta cheese and garlic in a baking pan.Add cream sauce from bowl;
- Bake for 20-30 minutes until the edges of the dish are light brown.Enjoy your appetite!
A simple side dish of herbs and olive oil helps bring out the flavor of the dish;we can add asparagus or beans.
Creamy soup with cauliflower
- Butter - 20 g;
- Chicken broth - 150 ml;
- Onion - 1 pc.;
- Hard cheese - 30 g;
- cauliflower - 200 g;
- Cream - 30 ml;
- Salt - to taste.
Cooking method:
- Cut the onion into small cubes and sauté in the butter until golden brown.At the same time, cook the cabbage;
- Heat the broth, add the fried onion and cream.Pass the cabbage through a blender and add to the whole mass;
- Add grated cheese.After boiling, cook the soup over low heat for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But it can turn out to be unpleasant and completely unproductive if you don't follow the rules of this system.Enjoy your appetite!
Roast beef with ginger
Ingredients for 2 servings:
- Boneless steak - 2 pieces;
- Olive oil - 2 tablespoons.l.;
- Onion - 1 pc.;
- Garlic - 1 clove;
- Tomatoes - 2 pcs.;
- Ground ginger - 1 teaspoon;
- Apple cider vinegar - 4 tablespoons.l.;
- Pepper - a pinch;
- Salt - to taste.
Cooking method:
- Pour oil into a pan and brown the steaks over medium heat;
- When both sides are well browned, add onions, garlic and tomatoes;
- Combine ginger, salt, pepper, and vinegar in a cup; stir into meat;
- Cover, reduce heat, and cook until liquid evaporates;
- Serve sprinkled with herbs.Enjoy your appetite!
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.
4 egg omelette
- Dried boletus - 30 g;
- Eggs - 4 pcs.;
- Vegetable oil - 20 g;
- Smoked pork - 120 g;
- Hard cheese - 60 g;
- Salt - to taste.
Cooking method:
- Soak the dried mushrooms in hot water;when they are soft, cut them into strips;
- Beat the eggs thoroughly;
- Heat vegetable oil in a skillet over medium heat;
- Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms to the mixture.Enjoy your appetite!
Broccoli and cheese casserole
- Egg - 2 pcs.;
- Broccoli - 200 g;
- Onion - 1 pc.;
- Hard cheese - 40 g;
- Cream - 50 ml;
- Butter - 20 g;
- Salt - to taste.
Cooking method:
- Cut the broccoli into florets and cook in salted water.After a quarter of an hour, drain in a colander;
- Cut the onion into thin rings.Fry in butter in a hot pan;
- Add the onion to the broccoli.Continue baking for a few minutes.Top with beaten egg;
- Mix the grated cheese with the cream.Pour this sauce into the pan.Cover and simmer over low heat for about 10 minutes.Enjoy your appetite!
Spinach salad with cheese and walnuts
- Spinach - 160 g;
- Hard cheese - 60 g;
- Nuts (of your choice) - 40 g;
- olive oil - 20 ml;
- Bacon - 50 g.
- Salt - to taste.
Cooking method:
- Cut the bacon into small pieces and fry until golden brown.Roughly chop the spinach, grate the cheese;
- Mix all the ingredients, add ground nuts, pour oil.Sprinkle with a little spice to taste.Enjoy your appetite!
Asparagus Broccoli
- Onion - 100 g;
- Cabbage florets - 400 g;
- heavy cream - 100 ml;
- Eggs - 4 pcs.;
- butter - 40 g;
- Salt - to taste.
Cooking method:
- Boil the cabbage florets in salted water for 15 minutes, filter;
- Fry the onion cut into rings in butter until golden brown;
- Add cooked broccoli florets to onions and sauté for 5 minutes;
- Then add the egg and mix.Enjoy your appetite!
Omelet with cheese and bacon
- Hard cheese - 40 g;
- dried mushrooms - 15 g;
- Bacon - 70 g;
- Egg - 2 pcs.;
- olive oil - 15 ml;
- Salt - to taste.
Cooking method:
- Send the mushroom in 50 ml.hot water.After steaming, cut them into thin strips.At the same time, heat the oil in a pan;
- The eggs are beaten and fried.Then add the mushrooms and finely chopped bacon.Sprinkle the food with cheese;
- Cover and simmer the pot over low heat for about 10 minutes.If desired, we can also add a little salt.Enjoy your appetite!
Mackerel in the oven
- Tomato - 1 pc.;
- Onion - 1 pc.;
- Herbs of Provence - Whisper;
- Turmeric - a pinch;
- Lemon - half;
- Mackerel - 300 g;
- Ground ginger - a pinch;
- Salt - to taste.
Cooking method:
- Cut the fish and rub it with spices.Cut the vegetables into small pieces and add them to the mackerel as a filling;
- Wrap the fish in foil and place it on a baking sheet lined with baking paper.Bake for 40 minutes at 200 degrees.Enjoy your appetite!
Conclusion
- In addition to losing weight by burning body fat, the keto diet improves brain function, normalizes blood pressure, cholesterol levels and other positive changes in human health;
- The keto diet is a real blessing for men who cannot do without a good piece of meat, but at the same time want to keep their bodies in order;
- Ketone bodies are produced by the liver from fat and are designed to provide fuel for human internal organs;
- There are three types of diet - classic, targeted and cyclical;
- To change the energy production of fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
- Side effects such as constipation, convulsions and rapid heartbeat may occur.Extremely rare: hair loss, dyspepsia, lactation problems;
- The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you eat.