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 her, but her supporters turned out to be much more. Doubts about the lack of harm to health in those who use this diet cause complete or almost complete rejection of carbohydrates, especially fast.
The essence of the keto diet
Based on the elimination of fast and very complex carbohydrates, with an emphasis on fats. 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, causes the so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates and begins to use existing fats tomaintains a normal life. In this it is supported by the liver, which converts fatty acids into ketones. Ketones, in turn, are "burned" by the body completely, with no residue. Despite the apparent stress of the keto diet, it is very morally sparing, which makes it different from many other low-carbohydrate diets, as you will not feel hungry on it, as in mono diets.
Types of keto diet
We described aboveThestandardketo regimen, which includes 20% protein, 5% carbohydrates and 75% fat in DV. But besides it, there are others, it remains to choose the one that is convenient for you:
Cyclic:It's called cyclic because most of the time you severely limit your carb intake, but 2 days a week you use carbs to shake your body.
Purpose:Suitable for those who play sports. So they eat a certain amount of carbohydrates an hour before a workout, which they then burn.
Protein:is very suitable for those who are overweight. It differs from the standard in that it is slightly larger 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 consume no 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 harder path and start ketosis by starving for a few days, but this is a huge stress for the body, as a result of which you are guaranteed to have breakdowns, both nutritional and psychological. Since you will eat a lot of fatty and protein foods on the keto diet, constant thoughts of food will not haunt you.
Stages of entering ketosis
- 12-14 hours after the last meal, the body begins to "burn" the already available glucose.
- Over the next two days, glycogen contained in the liver (also called animal starch) is consumed and processed into glucose, which provides energy.
- When there is no longer a source of energy, the body uses protein and fat.
- Finally, ketosis itself: "there will be no more carbohydrates" - our body thinks and gets used to receiving energy from fatty acids.
What nutrients are
In any information about the keto diet you will find the word "nutrients". Nutrients are nutrients that are broken down into macronutrients and micronutrients.
The macronutrients are:
- fatty acids
- carbohydrates (fiber too)
- water
- proteins
The trace elements are:
- antioxidants
- vitamins
- minerals
Both 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 in 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 passes more slowly, but the risk of returning after completing the diet is also small, as you get used to walking without carbohydrates 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, has contraindications.
What do you need to know about keto?
- One of the "bonuses" of this diet will be the improvement of the condition of the skin, 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 "periodic fasting", the result increases many times, the weight passes much faster.
- Eating high (over 35%) protein can reduce ketone levels in the body.
Signs of ketosis
- Odor of acetone from body secretions and from the mouth.
- Decreased blood glucose levels.
- When the body enters ketosis, you experience fatigue, drowsiness, weakness, irritability. The head may hurt. In general, your condition will be similar to the flu. These signs will go away in a few days as the body adapts to the 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 breastfeeding.
- Elevated cholesterol levels.
- Diseases of the digestive tract, kidneys, thyroid gland.
Before starting this diet, it is necessary to consult a doctor and it is best to get tested.
What is definitely excluded from the keto diet
- Alcohol, coffee (excluding armored coffee);
- Anything that contains sugar;
- starchy vegetables;
- Legumes;
- Bread, all baked goods.
What you can and should eat
Fish, seafood, meat (irrespective of fat content), eggs (including scrambled eggs), meat broths, fatty dairy products, vegetables, ham, bacon, nuts, herbs, pate, peanut butter, mushroomsand so on, with the exception of those foods that are on the list of "harmful" to 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, it is enough to eat carbohydrate foods, if this diet plan has become inconvenient for you or the goal has already been achieved, then you can just stop following it.
Sample menu for one week
Day 1
- Breakfast: high-fat cheese, armored coffee.
- Lunch: fried mushrooms, green vegetable salad.
- Dinner: Men's Whim Salad.
Day 2
- Breakfast: scrambled eggs and bacon.
- Lunch: greasy pork chop, green vegetables.
- Dinner: meat broth, with a piece of meat.
Day 3
- Breakfast: cheesecakes with sour cream.
- Lunch: fried fish, rice.
- Dinner: roasted vegetables, fried bacon.
Day 4
- Breakfast: toast with butter and salmon, armored coffee.
- Lunch: mushroom cream soup.
- Dinner: pork chop.
Day 5
- Breakfast: toasted avocado bread, cheese.
- Lunch: ham or bacon omelette.
- Dinner: chicken sausages, fermented baked milk, broth.
Day6
- Breakfast: yogurt with nuts, avocado.
- Lunch: greasy 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, roasted vegetables.
If you do not have enough main dishes 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 is 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 piece of butter.
keto roasted
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 onions into half rings and fry with pork
- Fill with boiling water so that it does not completely cover the meat. Add spices. Simmer 1 - 1, 5 hours on 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 the bacon in it until golden brown
- Add the tomatoes and simmer all together for 2-3 minutes
- Beat the eggs in the pan
Food keto breakfast ready!
Keto sandwich
Ingredients:
- Lightly 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 top of a piece of cheese. Here is such a simple and healthy "sandwich".
Chicken Bacon
Ingredients:
- Raw smoked bacon (slices)
- Chicken thigh fillet
- Oil
- Sunflower oil
- Spices
Preparation:
- Lightly beat the fillet on the thigh, add spices and a piece of butter to each piece
- Wrap the fillet in a test tube, wrap it with bacon on top and secure it with toothpicks
- Grease the baking dish with sunflower oil, we do not regret the oil
- 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 is best to consult your doctor before starting it.