Do you want to be slimmer but don't want to be 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 80s and 90s, the entire Western world (mainly America) was conquered by the fear of fat and fatty foods.At the time, it was popular to ditch traditional, naturally fatty foods in favor of low-fat foods.Very low-fat products filled the shelves of all supermarkets.This was because fat contains more calories than carbohydrates.But what people didn't know is that when they eat less fat, they start eating more carbs to keep them full.Therefore, during these periods, words about obesity and diabetes were heard en masse.Now it is clear why you should not give up natural products with the right amount of natural fat instead of low-fat diet products.
What is the keto (ketone) diet?
The keto diet is a diet with limited carbohydrate intake and increased fat and protein.The basic principle of this diet is: more fat, less carbohydrates.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, which are produced during the metabolism of fats and are then used as energy, and the process itself is called ketosis.Carbohydrates are usually used for such purposes, but when 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 great for those who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to slim down.But for people who work out in the gym and want to build muscle with this diet, unfortunately this diet will not suit you.The ketogenic diet is a very delicate and complex process, during which you have to listen to your body well, which is why even some experienced athletes lose muscle mass on it.
Funds
In this diet, you not only need to reduce the proportion of total carbohydrates you eat, but you also need to limit your intake of sugar and starches.By limiting starchy and sugary foods as much as possible, your body's blood sugar levels will begin to stabilize and insulin levels will decrease.Thanks to this, fat burning increases, and there is often no feeling of fullness.When you restrict your carbohydrate intake, your body begins to switch from glycolysis (the percentage of carbohydrate breakdown) to lipolysis (the percentage of fat breakdown).This happens when the glycogen reserves of the liver and muscles are completely depleted;these processes usually start after 2 days of dieting.
what can you eat
- Meat products: almost any kind of poultry, beef and even pork.We can also eat chicken skin, but it is advisable that it is a domestic chicken that has not been fed feed.
- Seafood: squid, shrimp and herring, salmon or any other fatty fish without breading.
- Egg: Eggs can be used in any prepared form.
- Healthy fats: Use olive or vegetable oil for 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.
- Nuts: These are often found in diets, and the keto diet is no exception.
- Berries: Berries have a very beneficial effect on the whole body, so they can be consumed in moderation.
Try to choose foods whose carbohydrate content does not exceed 6%.
Try drinking more water and green tea.
What can't you eat?
- Starch: foods that contain starch (bread, rice, pasta, potatoes) should be excluded if possible.
- Sugar: all forms must be excluded (solid and liquid), this is our most important enemy.All kinds of sweet carbonated drinks, candy, ice cream and similar popular products on store shelves - all this should be excluded from the diet.
- Margarine: This product is unnecessary in any diet or just a healthy diet, so forget it.
- Beer: This drink contains a lot of quickly absorbed carbohydrates.
- Fruits: Avoid fruits rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
fats - 65%;proteins - 30%;Green vegetables - 5
There is a very important rule in the keto diet - the mass of proteins must equal the mass of fats.There is practically no difference in weight, but if we look at the calorie content, we have a double advantage in favor of fats (fat-9 kcal, protein-4 kcal), in fact, this is the principle of this diet.Let's say that you need to eat 2000 kcal per day, we get this:
1300 kcal/145 grams - fat;600 kcal/150 grams - proteins;(carbohydrate - 20/30 grams)
We received approximately 150 grams of protein and carbohydrates, which should be eaten in the ratio of 2000 kcal during a whole day.The B/F ratio does not affect the doses in any way, they are only aggregated for the whole day.The percentage of protein and fat can vary slightly, but most often he prefers fat.For example, a diet may consist of 20% protein foods and 75% fat.
Use the calculator to calculate the number of calories you need.Remember that you need to create a calorie deficit to lose weight, so spend 300-500 kcal.more than you eat.
How to properly follow the keto diet?
The diet itself can last from 1 week to 1-2 months (depending on your goals).But it is recommended to use it for 1-2 weeks at first.The first week should be done with increased protein portions (up to 45%) so that the body does not experience a lot of stress, because it must gradually adapt to the use of fats.In the second week, you can reduce the protein to 30% and still stick to this plan.Exiting the keto diet should be gradual, that is, the proportion of carbohydrates should be increased to a maximum of 30 grams per day.In a few weeks, you can lose up to 10 kilograms without torturing yourself with hunger and without counting portions.
What is the difference between low carb and keto diets?
A low-carb diet can contain carbohydrates, usually more than 60 grams, which is unacceptable on a keto diet.With such an amount of carbohydrates, the body cannot switch to continuous work on fats, since the processes associated with ketosis do not occur.And with the keto diet, the body receives a negligible amount of carbohydrates (or none at all in the diet) and is simply forced to work on fats.
How does this work?
If you eat a lot of carbohydrates, only a part of it is absorbed in the intestines and then broken down into simple sugars.Once absorbed, simple sugars raise blood sugar levels, which triggers the release of insulin.This hormone can increase the synthesis not only of proteins, but also of fats, so it is directly related to the accumulation of fat.
Insulin is produced in the intrasecretory pancreas.If the level of insulin is elevated, it inhibits fat burning and stores excess nutrients in fat cells.After a while, this can cause a lack of glucose in the body, leading 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 you eat a small amount of carbohydrates, your blood sugar level rises gradually and often stabilizes, which does not cause large insulin spikes.This approach allows you to increase the release of fat from fat stores, which increases fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar more often after starting this diet.By following this diet and limiting carbohydrates as much as possible, you will reduce the need for hypoglycemic drugs.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 the medication.To be as safe as possible, consult your personal physician.If you are completely healthy, there is practically no risk of developing hypoglycemia.
Keto Diet Side Effects
When you first start following this diet and stop eating sugar and starches, you may experience some side effects as your body reacts to the changes in your diet.On average, the duration of such a reaction disappears after a few days.
Popular side effects:
- Lethargy.
- Headache.
- Difficulty.
- Heresy.
- Increased heart rate.
After the body adapts, the side effects disappear.In order to minimize them, you should drink more water and salt some vegetables, but only a little.
Keto diet menu
Morning
For breakfast, you can eat up to 15 grams of carbohydrates, which can be obtained from non-starchy vegetables and cheeses.You can make an omelet from 2-4 eggs and fried tomatoes.
Lunch
At lunch, avoid grains, starchy vegetables, sugar, fruits, 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 without potatoes, pasta and rice for lunch.
Dinner
Green vegetables and meat should be combined for dinner.You can also add healthy fats in the form of nuts or season the salad with vegetable or olive oil.
Snacks
Snacks can contain up to 5 grams of carbohydrates and consist of proteins and fats.These can be hard-boiled eggs, fish, chicken wings, cucumbers, celery and cheese.