The popular ketogenic diet in our day has spread relatively recently, but has quickly gained the attention of almost anyone who wants to lose weight. One of the low carb diets she has sparked a lot of controversy and speculation around on her own, but her adherents have turned out to be a lot more. Doubts about the absence of damage to health in people using this diet lead to complete or almost complete rejection of carbohydrates, especially fast carbohydrates.
The essence of the keto diet
It is based on the elimination of fast and numerous and complex carbohydrates, with an emphasis on fats. The pattern of use of BJU in this diet is 20-75-5, respectively. Our body is able to adapt to anything, so as a result of the rejection of saccharides, it triggers so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates and begins to use up energy. existing grease to maintain normal operation. In this, it is assisted by the liver, which converts fatty acids into ketones. Ketones, in turn, are "burned" by the body completely, with no residue. Despite the stressful appearance of the keto diet, it is very morally gentle which sets it apart from many other low carb diets as you will not feel hungry like on mono diets for example.
Types of keto diet
Above, we've outlined thestandardketo diet, which has 20 percent protein, 5 percent carbohydrate, and 75 percent fat in the DV. But apart from her, there are others, it remains to choose the one that suits you:
Cyclic:It's called cyclical because most of the time you severely limit your carbohydrate intake, but 2 days a week you are using carbohydrates to give your body a boost.
Target:It is suitable for those who play sports. They therefore 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.
Entering ketosis
To start ketosis, you should not eat more than 20 grams of carbohydrates per day, drink more water, and focus on fat. 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 it is a huge stress on the body, therefore, you are guaranteed to have breakdowns, both nutritional and psychological. Since you will be eating a lot of fatty and protein foods on a keto diet, constant thoughts about food won't haunt you.
Steps to enter ketosis
- 12 to 14 hours after the last meal, the body begins to "burn" the glucose that is already available.
- Over the next two days, the glycogen in the liver (also called animal starch) is consumed, transformed into glucose, which provides energy.
- when there is no more 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 keto diet information, you will come across the word “nutrients”. Nutrients are nutrients that are divided into macronutrients and micronutrients.
The macronutrients are:
- fatty acids
- carbohydrates (also fiber)
- water
- protein
The micronutrients are:
- antioxidants
- vitamins
- minerals
These and others play an important role in normal metabolism, which is why supplements in the form of vitamin and mineral complexes are so necessary on the 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". In addition, the weight comes off more slowly, but the risk of it coming back after the diet is over is also low, as you get used to going without carbs and less food, without sacrificing healthy daily calories.
- Since the ketogenic diet was originally developed as an adjunct in the treatment of various diseases, it does not harm the body, but like any diet, it has contraindications.
What should you know about keto?
- One of the "bonus" of this diet will be the improvement of the condition of the skin, its cleansing.
- The pressure and the mental state 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 several times, the weight disappears much faster.
- Eating high protein (over 35%) can lower the levels of ketones in the body.
Signs of ketosis
- Acetone odor coming from body fluids and mouth.
- Decreased blood sugar.
- When the body goes into ketosis, you experience fatigue, drowsiness, weakness, irritation. The head can hurt. Overall, your condition will be similar to that of the flu. These signs will pass in a few days as the body adjusts to the new conditions.
- You stop being 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 breast-feeding.
- High cholesterol level.
- Diseases of the digestive tract, kidneys, thyroid gland.
Before starting this diet, it is necessary to consult a doctor and, better yet, get tested.
What is categorically excluded from the keto diet
- Alcohol, coffee (except armored coffee);
- Anything that contains sugar;
- Starchy vegetables;
- Legumes;
- Bread, all bakery products.
What you can and should eat
Fish, seafood, meat (regardless of fat content), eggs (including scrambled eggs), meat broths, fatty and sour milk products, vegetables, ham, bacon, nuts, herbs, pies, peanut butter, mushrooms and so on, except for 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 pounds, some manage to get rid of more fat and water.
How to get out of ketosis
To get out of ketosis all you need to do is eat carbohydrate foods, if this meal plan has become uncomfortable for you or the goal has already been met, 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: cream of mushroom soup.
- Dinner: pork steak.
Day 5
- Breakfast: avocado toast, cheese.
- Lunch: omelet with ham or bacon.
- Dinner: chicken sausages, fermented baked milk, broth.
Day6
- Breakfast: yogurt with nuts, avocado.
- Lunch: oily fish soup with brown rice.
- Dinner: butter toast, hard-boiled eggs.
Day 7
- Breakfast: cheesecakes with sour cream or yogurt.
- Lunch: meat salad.
- Dinner: fish steak, baked vegetables.
If you don't have enough main meals and 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 dietary restriction, but it's best to consult 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
- Arc 1 pc
- Sunflower oil 30 ml
- Spices to taste
Preparation:
- Cut the pork into medium sized pieces, sauté until browned over high heat
- Cut the onion into half rings and brown with the pork
- Top up with boiling water so that it does not completely cover the meat. Add spices. Simmer for 1 to 1. 5 hours over low heat
Keto Breakfast
Ingredients:
- Eggs 2 to 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 simmer everything together for 2 to 3 minutes
- Crack the eggs in the pan
Nutritious Keto Breakfast Ready!
Keto Sandwich
Ingredients:
- Light salted salmon 2 to 3 slices
- High fat cheese 2 slices
- Avocado pulp to taste
- Butter 2 to 3 pieces
Preparation:
On a slice of cheese, place the butter, avocado and fish on it. Here is a simple and healthy "sandwich".
Chicken with bacon
Ingredients:
- Raw smoked bacon (slices)
- Chicken thigh fillet
- Butter
- Sunflower oil
- Spices
Preparation:
- Lightly beat the fillet of thigh, add spices and a slice of butter to each piece
- Wrap the fillet in a tube, wrap bacon on top and secure 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. Serve with fresh tomatoes and herbs
The keto diet is great for those who want to lose weight quickly and without too much dietary restriction, but it's best to consult your doctor before starting it.