Do you want to get slimmer but don't want to be constantly hungry?So 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 (especially America) was conquered by the fear of fatty and fatty foods.At that time, it was common to abandon regular natural fatty foods in favor of low-fat foods.Products with a very low percentage of fat occupied all supermarket shelves.The reasoning behind this is that fat contains more calories than carbohydrates.But what people didn't know is that if they ate less fat, they would start eating more carbs to stay satisfied.Therefore, during these periods, words about obesity and diabetes began to be heard en masse.Now you understand why you should not abandon natural products with a sufficient amount of natural fat in favor of low-fat dietary products.
What is the keto (ketone) diet?
The keto diet is a diet with limited carbohydrate intake and increased fat and protein in the diet.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 because of the so-called ketones - bodies that are formed during the metabolism of fats, after which they are used for energy, and the process itself is called ketosis.Normally carbohydrates are used for these purposes, but in the absence of them the body finds a solution and turns to fats, which become the main source of energy.
Who is the keto diet suitable for?
The keto diet is suitable for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to lose weight.But those people who train in the gym and want to build muscle mass with this diet, unfortunately, this diet will not suit you.The keto diet is a very delicate and complex process in which you need to know how to listen to your body well, which is why even some experienced athletes lose part of their muscle mass with it.
Basics
On this diet, you not only need to reduce the proportion of all carbohydrates you consume, but also limit your intake of sugar and starches.When you limit foods containing starch and sugar as much as possible, your body's blood sugar levels begin to stabilize and insulin levels drop.Due to this, fat burning is increased and you will often not feel full.When you limit your carbohydrate intake, the body begins to switch from glycolysis (the percentage of carbohydrate breakdown) to lipolysis (the percentage of fat breakdown).This happens if the glycogen reserves in the liver and muscles are completely depleted;usually these processes begin after 2 days of dieting.
What can you eat?
- Meat products: almost all poultry, cattle and even pigs.You can also eat chicken skin, but it is advisable that it is domestic chicken that has not been fed feed.
- Seafood: squid, prawns, as well as herring, salmon or any other fatty fish without breading.
- Eggs: Eggs can be used in any prepared form.
- Healthy fats: Use olive or vegetable oil in cooking.Also include omega 3-6 fats in your diet.
- Vegetables: You can eat all types of green vegetables and herbs (cabbage, lettuce, asparagus).
- Milk: cream, butter, 40% cream and fatty cheeses.
- Nuts: They can often be found in diets, and the keto diet is no exception.
- Berries: Berries are very beneficial for the entire body, so they can be consumed in moderation.
Try to choose foods that have a carbohydrate percentage of no more than 6%.
Also try drinking more water and green tea.
What can't you eat?
- Starch: foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: in any form must be excluded (solid and liquid), this is our most important enemy.All kinds of sweet soda, chocolate bars, ice cream and similar products popular on store shelves - all this should be excluded from the diet.
- Margarine: This product is unnecessary in any diet or just healthy eating, so forget it.
- Beer: This drink contains a lot of fast-absorbing 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 weight of proteins must be equal to the weight of fats.There is practically no difference in weight, but if we look at the calorie content, we have a double superiority in favor of fats (fat-9 kcal, protein-4 kcal), in fact, this is the principle of this diet.Let's say you need to eat 2000 kcal per day, we get:
1300 kcal/145 grams – fat;600 kcal/150 grams – proteins;(carbohydrates - 20/30 grams)
We end up with approximately 150 grams of proteins and carbohydrates, which need to be consumed over the course of an entire day at a rate of 2,000 kcal.In fact, the B/F ratio doesn't affect the portions at all, it just adds up for the entire day.The percentage of protein and fat can vary slightly, but most often favors fat.For example, a diet may consist of 20% protein foods and 75% fat.
To calculate the required number of calories, use the calculator.Remember that to lose weight you need to create a calorie deficit, so spend 300 to 500 kcal.more than you eat.
How to follow the keto diet correctly?
The diet itself can last anywhere from 1 week to 1-2 months (based on your goals).But at first it is recommended to use it for 1-2 weeks.The first week should be with increased portions of proteins (up to 45%) so that the body does not suffer great stress, as it must gradually adapt to the use of fats.In the second week, you can reduce the protein ratio to 30% and continue following this plan.Exiting the keto diet should be gradual, that is, increase the proportion of carbohydrates to a maximum of 30 grams per day.In just a few weeks, you can lose up to 10 kilos of weight, without tormenting yourself with hunger and counting portions.
What is the difference between low carb and ketone diets?
A low carb diet may contain carbohydrates, usually more than 60 (grams), which is unacceptable for a keto diet.With so many carbohydrates, the body cannot constantly start working with fats, since the processes associated with ketosis do not occur.And with a 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?
When you consume a lot of carbohydrates, only a portion of them are absorbed in the intestine and subsequently broken down into simple sugars.Once absorbed, simple sugars increase blood glucose levels, which triggers insulin secretion.This hormone is capable of enhancing the synthesis of not only proteins, but also fats, which is why it is directly related to fat accumulation.
Insulin is produced in the intrasecretory pancreas.When insulin is elevated, it can inhibit fat burning and also store excess nutrients in fat cells.After some time, this can cause a glucose deficiency in the body, which will lead 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 involving fat accumulation processes.
When consuming low amounts of carbohydrates, blood glucose levels gradually rise and often stabilize, which does not cause large insulin spikes.This approach allows you to increase the release of fat from fat deposits, which increases fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar levels more frequently after starting this diet.By following this diet and limiting yourself to carbohydrates as much as possible, you reduce the need for hypoglycemic medications.If you use the same dose of insulin as before the diet, it can lead to hypoglycemia, so you also need to reduce the dose of medications.To be as safe as possible, you should consult your personal physician.If you are absolutely healthy, there is practically no risk of developing hypoglycemia.
Side Effects of the Keto Diet
When you start following this diet and stop eating sugar and starch, you may experience some side effects as your body reacts to the dietary changes.On average, the duration of this reaction disappears after a few days.
Popular side effects:
- Lethargy.
- Headaches.
- Weight.
- Erethism.
- Increased heart rate.
Once the body adapts, the side effects disappear.To minimize them, you need to drink more water and also add a little salt to some vegetables, but only a little.
Keto diet menu
Breakfast
For breakfast, you can eat no more than 15 grams of carbohydrates, which can be obtained from non-starchy vegetables and cheese.You can also prepare an omelet with 2 to 4 eggs and fried tomatoes.
Lunch
At lunch, avoid grains, starchy vegetables, sugar, fruits, as well as milk and yogurt.It is also not recommended to overuse carbohydrates, and it is better to limit your intake to 15 grams.It is best to eat salads, meat or vegetable soup with meatballs for lunch, without potatoes, pasta and rice.
To have lunch
For dinner you need to combine green vegetables and meat.You can also add healthy fats in the form of nuts or dress the salad with vegetables or olive oil.
Snacks
Your snacks should contain no more than 5 grams of carbohydrates and should consist of protein and fat.These may include boiled eggs, fish, chicken wings, cucumber, celery and cheese.