Do you want to lose weight but don't want to be hungry all the time?Then consider the keto diet!With this diet you can lose weight fast without counting calories or portions.
In the 80s and 90s, the entire Western world (especially America) was gripped by the fear of fat and fatty foods.At that time, it was popular to abandon the usual naturally fatty foods and switch to low-fat foods.Products with a very low fat percentage filled all the supermarket shelves.This is because fat contains more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would start eating more carbohydrates to feel full.Therefore, during those times, people began to hear about obesity and diabetes.Now it is clear to you why you should not give up natural products in favor of a sufficient amount of natural fat in a low-fat diet.
What is a keto (ketone) diet?
A keto diet is a diet that is low in carbohydrates and high in fat and protein.The main principle of this diet is more fat, less carbohydrates.This diet is stricter than the Atkins diet, for example, where you eat all kinds of fat.It is ketones - bodies formed in the metabolism of fats, which are then used as energy, and the process itself is called ketosis.Carbohydrates are often used for these purposes, but if they are lacking, 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 those who want to gain muscle mass and lose weight.And for those of you who want to work out in the gym and build muscle mass using this diet, unfortunately, this diet is not for you.The ketogenic diet is a very delicate and complex process, in which you need to listen to your body, so even some experienced athletes lose some muscle mass.
Basics
In this diet, you should not only reduce the proportion of all carbohydrates you consume, but also limit sugars and starches.By limiting starchy and sugary foods as much as possible, your body's sugar levels will stabilize and your insulin levels will begin to decrease.Because of this, fat burning increases and you often don't feel full.When carbohydrate intake is restricted, the body switches from glycolysis (carbohydrate breakdown percentage) to lipolysis (fat breakdown percentage).It can be completely depleted of glycogen reserves in the liver and muscles;usually these processes begin 2 days after the diet.
What can be eaten?
- Meat products: almost all poultry, beef and pork.You can also eat the skin of the chicken, but it is better if it is a domestic chicken that has not been fed.
- Seafood: squid, shrimp, as well as herring, salmon or other oily fish without breading.
- Egg: Eggs can be used in various prepared forms.
- Healthy fats: Use olive or vegetable oil when 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: cream, butter, cream 40% and fatty cheeses.
- Nuts: These can often be found in diets, and the keto diet is no exception.
- Fruits: Fruits are very beneficial for the whole body, so they can be eaten in moderation.
Try to choose foods that do not exceed 6% of carbohydrates.
Also try to drink more water and green tea.
What can't you eat?
- Starch: foods containing starch (bread, rice, pasta, potatoes) should be removed as much as possible.
- Kant: must be removed in some form (solid and liquid), it is our greatest enemy.All kinds of sweet carbonated drinks, candies, ice cream and similar popular products on store shelves - all this should be removed from the diet.
- Margarine: This product is not necessary for any diet or just proper nutrition, so forget about 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%;vegetables - 5
There is one important rule in the keto diet - the weight of proteins should be equal to the weight of fats.There is practically no difference in weight, but if we look at the caloric content, we will have a double advantage in favor of fats (fat-9 kcal, protein-4 kcal), in fact, this is the principle of the diet.Let's say you need to eat 2000 kcal per day, we:
1300 kcal/145 grams - fat;600 kcal/150 grams - proteins;(carbohydrates - 20/30 grams)
We ended up with about 150 grams of proteins and carbohydrates, which should be eaten in the amount of 2000 kcal for the day.By the way, the B/F ratio has no effect on servings, it is only summed up for the day.The ratio of protein to fat can vary slightly, but generally fat is preferred.For example, a diet may consist of 20% protein and 75% fat.
Use the calculator to calculate the number of calories you need.Remember, to lose weight you need to create a calorie deficit, so spend 300-500 kcal.more than eating.
How to properly follow the keto diet?
The diet itself can last from 1 week to 1-2 months (depending on your goals).But first it is recommended to use it for 1-2 weeks.The first week should be spent with increased portions of protein (up to 45%), so that the body does not experience great stress, it should gradually get used to using fats.You can continue to follow this plan by reducing your protein intake to 30% in the second week.Exiting the keto diet should be gradual, that is, the proportion of carbohydrates should not exceed 30 grams per day.In just a few weeks, you can actually lose up to 10 pounds without starving yourself or counting portions.
What is the difference between low carb and ketone diets?
A low-carb diet can contain carbohydrates, usually more than 60 (grams), which is not acceptable for a keto diet.With this amount of carbohydrates, the body cannot switch to steady work with fats, because the processes associated with ketosis do not occur.And with a keto diet, the body receives very little carbohydrates (or none at all), it is forced to work only on fats.
How does it work?
When you eat a lot of carbohydrates, only a certain part of them is absorbed in the intestines and then broken down into simple sugars.Once absorbed, simple sugars raise blood glucose levels, which triggers insulin secretion.This hormone is able to increase the synthesis of not only proteins, but also fats, so it is directly related to fat accumulation.
Insulin is produced in the intrasecretory pancreas.When insulin is elevated, it inhibits fat burning and stores excess nutrients in fat cells.After some time, this leads to hunger, and can cause a lack of glucose in the body.As a result of these processes, the brain sends signals and tries to satiate the human body with food as quickly as possible.This is a constant cycle that requires fat storage processes.
When consuming small amounts of carbohydrates, blood glucose levels rise slowly and often stabilize without causing a large increase in insulin.This method allows you to increase the release of fat from fat stores, which increases fat burning.
Diabetes
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 insulin dose as before the diet, you can cause hypoglycemia, so you need to reduce the dose of the drug.To be as safe as possible, you should consult your personal physician.If you are completely healthy, there is almost no risk of developing hypoglycemia.
Keto Diet Side Effects
When you first try this diet and stop eating sugar and starches, you may experience some side effects as your body reacts to the dietary changes.On average, the duration of such a reaction disappears after a few days.
Popular side effects:
- Lethargy.
- Headache.
- Severity.
- Heresy.
- Increase heart rate.
After the body adapts, the negative effects disappear.To reduce them, you need to drink more water, and add 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 make an omelet with 2-4 eggs and fried tomatoes.
Lunch
At lunch, you should avoid grains, starchy vegetables, sugar, fruits, as well as milk and yogurt.It is also not recommended to abuse carbohydrates, and it is better to limit their intake to 15 grams.For lunch, it is better to eat salads without potatoes, noodles or rice, meat or vegetable soup with meatballs.
Dinner
Dinner should be a combination of green vegetables and meat.You can also add healthy fats in the form of nuts or add vegetable or olive oil to your salad.
Food
Your snack should contain no more than 5 grams of carbohydrates and should consist of protein and fat.These may include hard-boiled eggs, fish, chicken wings, cucumbers, celery, and cheese.